Aya akakosha mapoinzi anonatsiridza kushanda kwemudumbu wako wemhasuru kudzidziswa
Tarisa pane yako yenguva dzose kudzidziswa
Ko aya ese akakosha mapoinzi akawanikwa here?
01
Arch musana wako
Paunenge uchiita abs kudzidziswa
Chengetedza musana wako uye chiuno zvishoma zvakapinza
Mukufamba kwakasimba kwemhasuru dzemudumbu, zvinogona kuvimbisa kudzvinyirira kwakanyanya kwemhasuru dzemudumbu
Rope tambo
Nyanzvi zhinji dzinoti kugara-kumusoro ndiko kuuraya kwepazasi, asi chinhu chimwe chisati chataurwa ndechekuti marwadzo ekumusana haangoite nekuda kwekugara, pamwe ingori sumo, kana zvinogona uve chikanganiso chakakomba muchiito chaicho!
Chinokosha ndechekuti! Mukugara-kumusoro uye mudumbu crunches, chiito ndechekuchengetedza chiuno uye musana wakakotama. Kana uchidzika pasi, hapana mukaha pakati pechiuno nepasi.
02
Target yakanangwa tarisiro nzvimbo
Mumwe munhu achapa mamwe mazano emutsa, semuenzaniso: Haugone kudzidzisa tsandanyama dzako dzemudumbu nemabhuru mana kudivi rekumusoro uye mabhuru mana kudivi repazasi uri wega. Uku kutaura kwakaruramawo. Kuzviparadzanisa kwakachena hazvigoneke, asi iwe unogona kutarisa pa "kurwisa" Chikamu chakatarwa chakaita kana iwe ukatarisa kune chepamusoro chikamu chedumbu tsandanyama pabhenji rakarerekera.
Kutarisa pane yako yekumusoro chikamu ndiko kwakanyanya kunanga, kudzikamisa muviri wako wepazasi, kuitira kuti hudyu yako hinge (hinge) ikotamise muviri wako wepamusoro, peta chifuva chako kumucheto wako, uye peta mhasuru dzako dzemudumbu. Muenzaniso chaiwo kushandisa tambo kuti muviri wako wepazasi urambe wakamira.
Kune chikamu chezasi, zvinopesana ichokwadi. Chengetedza muviri wako wepamusoro wakadzikama, simudza makumbo ako, uye peta chiuno chako. Muenzaniso chaiwo makumbo akarembera.
Kumwe kufamba kubva kumicheto miviri kunoshanda kunyatso shambadza yese mhasuru yemudumbu, nepo oblique mafambiro, kumonyanisa, kutenderera kana yakatwasuka kufamba kwendege, sekukombama kwepadivi, kunoitirwa yako yakadzika musimboti, inonziwo inopinduka abdominis. Izvi zvinosanganisira chiito chekuisa huremu hwakakodzera kana kuramba mutoro, senge mapuranga emativi.
03
Yako abs kudzidziswa inodawo kumberi
Iwe unogona kufunga kuti dumbu remhasuru kudzidziswa rinoda mamwe maekisesaizi. Chiitwa chega chega chinoitwa mumapoka matatu uye boka rega rega reps makumi maviri. Kunyangwe izvi zvese zvakanaka, zvinogona kunge zvisingaenzanisike nemamiriro ako ega, uye haisi padyo neakanakisa ekudzidzira maitiro.
Kuwedzeredza ndeimwe yemisimboti yekuvaka mhasuru uye simba. Kuita iyo yakaenzana nhamba yezviyero kwenguva yakati ndiyo hwaro hwekuwedzeredza zvishoma nezvishoma, uye iwe unoda kuvaka zvirinyore mhasuru dzemudumbu, saka haina kusiyana nekumwe kudzidziswa kwetsandanyama.
3 zvinhu zvekuwandisa:
1. Wedzera kuramba
2. Ita dzimwe nguva nemushonga mumwe chete
3. Deredza nguva yekuzorora pakati peboka rega rega
Edza kunatsiridza imwe yeanosiana mune imwe dzidziso, panzvimbo yekutevera chirongwa chemaseti matatu e makumi maviri reps uye nekuchinja zviito zvakasiyana nguva nenguva mune imwe nguva.
04
Tanga nekuwedzera huremu
Misumbu yemudumbu ine chikamu chakakura cheye-inononoka-tambo tambo kupfuura mamwe mhasuru yemhasuru. Nekudaro, izvi hazvireve kuti iwe unofanirwa kurega kudzikira kusvika pakati nepakati kudzidzisa kwekukurumidza-kubvarura tambo. Muchokwadi, tambo dzinokurumidza-kusimuka dzichiri kuenzanisira kuenzana kwemhasuru dzako dzemudumbu. Inenge 50%.
Nekukurumidza-kuruka tambo, tanga mamwe matatu-mativi emimba dumbu mhasuru, uye tanga kuyedza kuwedzera imwe huremu kune yako dumbu mhasuru yekudzidzira, sekungodzidzisa mamwe mhasuru mapoka. Kusarudza huremu hwe8-12RM kutanga kwakanaka. Usasiye midziyo iriko mune yekurovedza muviri, akasiyana epamuviri tsandanyama michina uye anobatsira michina, uye tambo kupeta michina iyo inogona kuwedzera kuramba.
Panguva imwecheteyo, iwe unogona zvakare kuita akaoma emahara maekisesaizi (wega-kurema kurovedza muviri), uchishandisa levers uye giravhiti kudzidzisa yako mhasuru yemudumbu, sekuumburuka kwemudumbu mhasuru mavhiri. Imwe sarudzo ndeyekuwedzera kunetseka kwekuzviremedza-kurema, sekugadzirisa mafungiro ebhenji rekugara, kana kugadzirisa makumbo, sekutambanudza mawoko pamusoro pemusoro kuti ugare-kumusoro.
05
Usarega iyo yepamusoro ichidzikira
Kuwedzera kushorwa chinhu chimwe, uye zvakanyanya kukosha, iwe unofanirwa kuve uine nyowani dambudziko-yepamusoro contraction. Pfungwa yacho ndeyekuti kunyangwe uine boka ripi remhasuru rauri kudzidzisa, iwe unogona kunyatso simbisa iwo mafambiro ekufambisa kwetsandanyama uye unobata mhasuru kusvika padanho rakakura.
06
Hapana zororo pakati penguva
Kana iwe ukashandisa michina kana tambo kudzidzisa, zviri nyore kurega iyo michina "pasi", giravhiti inonyangarika, ese masimba anogadzirwa anoparadzwa ipapo ipapo, uye kukurudzira kwemisungo yakanangwa kunonyangarika panguva imwecheteyo.
Zvimwe chetewo nemhasuru dzemudumbu. Tora kugara-semuenzaniso. Kana muviri wako wepamusoro warara pasi, mhasuru dzemudumbu dzakasununguka zvachose, asi kana ukasimudza zvishoma, mhasuru dzemudumbu dzinozoomarara zvekare. Uye chaunofanirwa kuita chete kutsvaga poindi apo mhasuru dzemudumbu dzinoenderera dzichinetseka, uye usarega nyama dzemudumbu dzichizorora muboka.
07
Usakwerete chiuno chako chinoshanduka
Unogona kunge wakambozvinzwa izvi, asi zvinorevei? Muchiuno anochinja-chinja iboka remhasuru iro rinotangira kubva muchiuno uye nzvimbo yemapapiro uye inopinda munzvimbo yepamusoro yehudyu. Unogona kukwereta netsaona paunoita chikamu chepasi chetsandanyama dzemudumbu.
Kunyanya echinyakare chemuviri chetsandanyama chituru, vanhu vane ruzivo rwushoma vanoshandisa zviri nyore simba repazasi remakumbo kuunza tsandanyama dzemudumbu. Maitiro ari nyore, iwe unogona kuyedza chiito ichi: simudza tsoka dzako kubva pasi, kuti zvidya nemagaro zviumbe 90-degree clip Angle, uye chengeta mhuru dzako dzakatarisana nevhu, tsime, tanga zvigunha zvako zvemudumbu ugare- kumusoro.
Post nguva: Aug-12-2021