Kusvetuka maoko nemafuro pamusoro pebheri inowanzova dambudziko rakawanda kune vasikana nevakadzi vazhinji. Tinokurumidza kufadza, dambudziko rakagadziriswa! Kuti ukanganwe nekusungirira "mapapiro" uye mafuta, iwe unofanira kushanda zvakaoma uye utange kudya zvakanaka . Hazvizovi nyore kugadzirisa dambudziko, muviri wakanaka muviri, kwete genetics. Saka, nhasi tiri kutaura pamusoro pekubvisa mafuta munzvimbo yepasi pepasi.
Nei mafuta achionekwa pasi pezvimedu?
Zvinoshamisa kuti, asi kunyange vakomana vashoma vane mapepa eganda pamusoro pebhu. "Zvinhu", - iwe unoti. Uye iwe uchatadza zvachose. Mafuta "nzeve" anokwidzika anooneka nekuda kwezvikonzero zvishanu:
- Kunyanya kuneta kwemuviri;
- Flabby skin mukuona kwepasi pasi;
- Kunyadzisa uye kusagadzikana kwemaitiro;
- Imucheka yakasarudzwa yakashata;
- Flabby musumbu nekuda kwekushaikwa kwekuita basa.
Kubva pamatambudziko ose rimwe recipe - mafomu, mitambo uye kudya. Kuicherechedza, mubvunzo: kuti uwane sei uremu mumunda wemakumbo, wakagadzirisa unofadza.
Nzira yekubvisa mafuta kubva pasi pasi: maitiro uye mavhidhiyo
Pamberi pemashandisirwo akaoma, tinoda kuve kwakanaka-kwomuviri wepamusoro, uye tichashanda nayo. Tinotora gumbo, mvura, tora mimhanzi uye tanga!
- Isu tinofugama mitsipa yedu kumativi ose, tichiita kuti musoro ugare kumativi uye kutendeuka.
- Tinobata mafudzi, zvigaro uye zvigadziko zvemaoko muchidimbu chemasvondo 8 nguva mberi uye kumashure. Tinotenderera nemaoko akajeka, zvakare, 8 nguva.
- Isu tinosunga maoko pamberi pebhokisi sezvinoitwa kuchikoro. Tinotambanudza zvidzitiro zvedu zvakanaka ndokuunza mapepa edu. Basa redu nderokudziya zvakasimba bhandi refudzi. 10 kudzokorora.
- Ruoko rumwe rwuri kumusoro, rwakamanikidzwa mumakam, imwe iri pasi. Tinoshandura mamiriro acho ezvinhu mumabhuku maviri. Tinoita 8 nguva.
- Iye zvino taisa maoko akajeka pamberi pebhokisi parutivi kusvika pasi uye ndokupararira kunze kwekudzungira kumativi, kunetsa maronda. Isu tinoteerera kunyange rutivi rwemaoko. 15 times.
- Isu tinofananidza kuiswa kwemaoko emhosva apo mupurisa anotumira bhoti kwaari. Icho chiri chiduku kubva pamusoro, zvigadziko zvinotarisira mberi. Kubva pane izvi tinosimudza maoko edu kumusoro, kutambanudza muviri. Isu tinodzokorora kaviri nokukurumidza.
- Shingairirai kuisa maoko enyu uye rambai muchienda nesimba.
Saka, chinangwa chedu hachisi chokuputira biceps, asi kuisa bhanhire refudzi. Nokudaro, tinodzidzira nekurema kwemuviri wedu uye kuderedza kuyerwa. Dumbbells ye 1-1.5 kg kana 0.5 l mabhodhoro ane jecha / pasi richaita. Inozarura basa redu raunonyanya kushandisa - push-up.
Dzidzirai nhamba 1. Shingairira nekusimbisa pamabvi - nguva makumi maviri nemakumi maviri nemashanu
Isu tinofugama pasi, makumbo achisimudza kuitira kuti pakati pemhuru nemakumbo zvigadzire panga yakaoma mumhando yeshiri "V". Maoko pachikwata chechifu, maoko anotarisa mberi. Chikamu pakati pemaoko chinonzwisisika kwauri. Zvino ruramisa mushure, chengeta mbongoro pachiyero chakafanana nechiuno uye utange kuvhara.
Dzidzirai nhamba 2. Shingairira nekutarisa kune dumbbells + ruoko-kurutivi - 10 nguva pane ruoko rumwe
Hatisi kuchinja mamiriro acho ezvinhu, tinongorizorora maoko edu pamusoro pezvinyunyuta. Nokudaro, triceps, thoracic uye deltoid muscle zvichashanda zvakajeka, izvo zvinoreva kuti mafuta achaenda pasi pasi pemakumbo. Chikamu chekutanga chemuitiro wacho chakanyatsobuda. Chechipiri - tinobvisa ruoko kubva kune chibvumirano kusvika kune rumwe rutivi zvisati zvafanana nechepasi, zvishoma zvichinyunguduka pahota.
Zvose zvinokwana makumi maviri nemakumi maviri uye gumi zvinotungamirira zvinowanikwa. Hapana akati izvi zvaizova nyore. Tinoratidza kutsungirira uye tichienderera mberi. Pakupedzisira, iyi ndiyo mafuta ako armpits.
Dzidzirai nhamba 3. Triple effect - 10 times
Tinorara pamasana edu, makumbo edu akafugama pamabvi. Maoko pachifuva chake anobata dumbbells. Tinovamutsira panguva imwe chete, saka tinoparadzira maoko edu kumativi, zvakare kumusoro uye pasi - iyi nguva 1. Paunenge uchibereka, chengeta zvidzitiro zvako zvishoma nezvishoma zvakakotama pa 15 degrees. Ndicho chinzvimbo chinopa mutoro pamisungo, uye kwete majoini nemira, kana iwe ukachengeta maoko ako zvakananga.
Ita simba zvakasimba kusimbisa uye inomesa pectoral muscle, inoshanda pamapanga pasi pezvombo uye inovaka boka revanhu vanodarika.
Dzidzirai 4. Svetera pasi - 10 nguva
Hungu, maoko angu atotopisa, asi hatisi kurega! Tinoramba tiri pasi, mumaoko evanhu vanonyengera uye tichiita basa rekushanda-kuchinja nzvimbo dzemaoko. Zvakanyatsoita sezvatakaita mumagetsi. Maoko ari pasi haana kuisa, tinoshungurudza matese ose.
Pane vhidhiyo, mudzidzisi anopa sarudzo yakasiyana nedzimwe shanduko kubva maoko kubva pachigaro pamberi pebhokisi. Ita sezvaunoda. Mhedzisiro yacho yakafanana.
Dzidzirai nhamba 5. Dumbbells kumashure kumashure
Ona vhidhiyo yekuti ungabvisa sei makwinya nemafuta pasi pearmpits. Ngwarira kutevera kushandiswa uye edza kuti urege kuzvirova nechirume mumusere. Tinokukurudzira kuti uite basa iri pamberi pegirazi.
Kudzidziswa kwakanaka uye kukuona iwe!