Izvo zvakaitika kuti muupenyu hutabhenakeri inofungidzirwa kuti ndiyo inongoratidzwa nemunhu weplating the press, uye vakadzi vanotya kutaura nayo. Kukurudzira kuti gumbo remaoko asina asikadzi rakatanga apo mazuva echikoro akanga apera, apo fizruk yakaendesa vakomana kuvharo nesimba uye huru, uye kana taifanira kusvika kwaari, takaenda nekutya kuduku, tangotungirirwa pamuchinjikwa. Saka, nhasi isu tichamuka tisingatauri, tichaona kuti vasikana vacho vanokonzera sei mutsetse wepabha.
Nenguva ipi uye yakawanda sei inobatanidzwa pabhangi yakanyanyisa?
Iyo inotendeuka ndiyo nzira yakanakisisa yokuputira zvose pasi nepamusoro pamwe nechepachipiri. Zvinokwanisika kupomesa mutsara pane bhenekeri mumavhiki maviri, kunze kwekunge iwe uchitevera mitemo yekudya kwakakwana, uyewo unoita zvishoma nezvishoma, usingatyi, uchisiya nguva yekuzorora. Kudzidzira zvemuviri wepombi pamubhadharo hakugone kuitwa zuva rega rega. Chokutanga, masimba emimba anoda nguva yakakura yekudzoka, iyo, munguva iyi, kune kuwedzerwa kwesimba uye kuumbwa kwemasumbu. Chechipiri, kana iwe uchange uchinge uchiputira mutsara kubva mangwanani kusvika usiku, mimba yako yemimba ichavhuvhuta, uye mudumbu wakakomberedza, kunyange nekununurwa, kuchaumba. Mune rimwe shoko, kuputira mutsara pamubhadharo kunofanira kuitika kanenge katatu pavhiki, zorora zororo uye uite maitiro aerobic .
Chokutanga kubvisa mafuta, uye pombi mapfupa
Kana iwe uine mafuta ekuvhara pamimba yako, saka zvisinei kuti unomhanya zvakanyanya sei mumhepo, misoro yako yokuzorora ichakanganiswa pasi pemafuta. Usati watarisana nenyaya yekuputira mhizha pamhepo yakanyanyisa, kubvisa mafuta nekumhanya, kusvetuka tambo uye kushambira.
Kudzidzira
Chokutanga pane zvose, zvakakosha kushamwaridzana kusimuka. Tinotarisa pfungwa dzedu munharaunda ye lumbar, iyo ichava nemutoro mukuru. Wakaita mapaundi maviri, mberi uye kurutivi. Isu tinosangana nebhokisi rakanyanyisa, tinoita zvigaro - zvigunwe zvinonzwisisa pachavo. Zvichienderana nebasa, tinogona kuchinja mutoro pamisungo. Saka, kana ukashandura kunowanzobata pane zvakasiyana, mutoro uchatungamirirwa pamapectoral muscle uye biceps. Iwawo hupamhi hwehutano hunofanira kuenzana nehupamhi hwemafudzi.
- Vakanamatira pavhara kwenguva yakareba sezvazvigoneka. Iyo inobatsira zvikuru kumusana, uye inobatsirawo mupfungwa kugadziridzwa kune itsva yekuongorora. Zvadaro, edza kukwevera makumbo akajeka kusvika kumatanho 90 ipi akaenzana pasi. Kana ikashanda, ita zvekudzokorora zvishanu, saka svetuka, zorora, uye ita dzimwe nzira mbiri. Ichi chiito chinobatsira kushanda pasi pepanyaya pasi pasi pakakwirira.
- Uchibatsirwa nekusimudza makumbo nemabvi akagadzika, iwe unogona kuputira kwete pasi chete asiwo rutivi rwemashizha rinomira pamabato akareba. Mutsara wezasi: makumbo akakotama pamabvi uye akakwidziridzwa zvakakwirira sezvinobvira, yakagadzika, inoderedzwa pasina kuputika. Mutsara wechipfuva: makumbo akapinda mumabvi anokwira kune rumwe rutivi, uye anotambudza muviri mumuviri wakatarisana. Isu tinowanzoita shanduka. Mukuwedzera, tinogona kuenderera mberi kune rimwe chiito. Tinosimudza makumbo kukwana 90 ipi uye tinosungirira kwemasekondi makumi matatu, tinoderedza makumbo edu zvishoma nezvigunwe pamakona, pasina jerks.
- Nokuda kwepamusoro zvakanyanya, kune chiito umo makumbo akajeka asingamutswi kusvika kune 90 degree angle, asi zvakanyanya sezvinobvira, kubata mutsara nechokumusoro.
- Uye kune avo vakanyanyisa mberi, avo vanobatanidzwa nguva dzose uye vakanyatsoputika mitsipa, kune chiito chekuita nechinangwa chakasiyana. Basa racho rinoitwa mumusoro-pasi pasi uye rinosanganisira kusimudza trunk zvakakwirira sezvinobvira kubva munzvimbo iyi.
Pamusoro pebhari zvinhu zvose zviri nyore uye zvakajeka. Muchikamu chino, iwe wakakwanisa kuzivikanwa nedzidziso yekuita zvidzidzo zvepamusoro pari . Kuzviita, iwe uchakurumidza kuwana pumped flat stomach nekununurwa.