Nzira yekuvaka tsandanyama kuti ufambe zvirinani?

kuti mutyairi wendege yenyu mudhudhudhu pasina kuneta, makumbo kana mhasuru dzakaoma mitezo, zvinoda zvakanaka mamiriro ezvinhu muviri... Zvinogona kunzwika sezvisina basa, asi zvakatonyanya kukosha kuti ukwanise kutyaira uine rugare rwakakwana rwepfungwa. Uye dzimwe nguva pfari dzinouya nekukurumidza kupfuura zvaitarisirwa.

Saka, tiri kuzvigadzirira zvakanaka kuchovha mudhudhudhu zvakanaka.

Ndeapi maekisesaizi andingaita kuti ndizvigadzirire zvakanaka?

Mushure mekuzorora kwechando, zvakanaka kubvunza souffle и mwoyo... Hafu yeawa kusvika kumatatu eawa tsigiro kana maawa maviri bhasikoro vhiki chirongwa chakareruka kune wese munhu. Il matani mwoyo, kupa simba kumakumbo uye abdominal belt lining.

Dzimwe dzakatevedzana MAPOMBA, maminitsi gumi nemashanu oga oga mazuva maviri, somuenzaniso, kuwedzera zvinobudirira pectoral fins, ipapo triceps, ipapo ruoko rwemberi и mukati. Kuti uwane zvakanyanya pane zvaunoedza kuita zvinoda vingtaine de MAPOMBA nechinguva chidiki pakati. Rangarira kutevera Kutambanudza mushure mekurovedza muviri. Pavanokuudza kuti uite push-ups, usanetseka: unogona, semuenzaniso, kutsamira pakutuka. Hapana chikonzero chekurara pasi: kurovedza muviri kwakanyanya kuoma. 

Asati atora nzira kana track, kudziya zvinodiwa. Iwe unogona kuita nzira nhatu squats... Iwe unopfugama pasi, chengetedza musana wako uye maoko ako akatwasuka. Aya ma squats anozoita iwe chiuno gehena kubatirira pabhasikoro rako. Unogona kuapedza mumaminitsi angangoita gumi. rutsigiro rwakapihwa. 

Kanganwa kuneta mumuviri panguva dzenzendo refu

Kushanda abdos, ipapo sheathing KUPI bhodhi yakanyatso cherechedzwa, kunyangwe pakutanga tichingobata kwemasekondi mashoma. Iwe unogona kungoita "cheya" nemusana wako kumadziro uye ubatisise 45 seconds, tora 45 miniti yekuzorora, wozotangazve XNUMX seconds, zvichingodaro. 

Nehuremu hunosvika 1,5 kg, unogona kuvaka tsandanyama. mapfudzi ayo anowanzoshandiswawo pakutasva mudhudhudhu. Kutanga, chengeta maoko ako akatambanudzwa akachinjika, wozoasimudza nekuadzikisa kakawanda sezvinobvira.

Zvirongwa zvakawanda kushambira vhiki isati yasvika nguva yekutasva zvakare inzira yakawanda yekuvaka maoko ako, makumbo nemapfudzi, pamwe chete nemusana wako.

Mutasvi akanyatsodzidziswa maererano nemasculature haanyanyi kuitika Pombi yemaoko, chiitiko chinorwadza zvikuru. Pasina kuve shasha, iwe unogona zvakare kusarudzaelectro simulation iyo inokugadzirira kushanda nesimba uye inokubatsira pora pashure.

Muchidimbu, chiitiko ichi chinoita kuti mudhudhudhu wako uve nyore kubata, saka gadzira tsandanyama dzako zvinyoro.