Havazi vasikana vazhinji vanogona kuzvirumbidza nemakumbo marefu uye akanaka, kuitira kuti muwane mafomu aidiwa, iwe unofanira kushanda zvakaoma. Nokuda kweizvi hazvidiwi kuenda kumitambo , sezvo zvakakwana kuti unzwisise kuti musikana angazunungusa sei makumbo ake kumba. Kune maitiro anobudirira asingashandisi kushandiswa kwemajairo akaoma nemichina ine simba. Iko kunofanira kutakurwa mupfungwa kuti chigumisiro inzira inobatanidza iyo inosanganisira kwete mitambo chete, asiwo yakakodzera kudya.
Musikana angamuputira sei tsoka dzake kumba?
Ngatitange nekududzirwa kwemenyu, sezvo kushaya kurasikirwa uye musimba kukura zvinowedzera kuvimba. Chokutanga pane zvose, zvakakosha kusiya mutezo, upfu uye mafuta. Mishonga ine majeehydrates muchengeti ndiwo vavengi vemufananidzo. Zvakakosha kudya zvakawanda zveproteine zvokudya, saka chiyero chezuva nezuva chinenge 80 g, uye iyi 150 g ye nyama kana hove uye 200 g yekottage cheese. Uyewo sanganisira mharidzo chikamu che oatmeal, mashizha emiriwo akapfekedzwa nemafuta emuorivhi, uye michero panzvimbo yekutapira.
Kutaura nezvenzira yekukandira musikana kumba, tanga neine aerobic load. Izvo zvakakosha pakurasikirwa kwekuwedzera kwekoriyori uye nekubviswa kwe cellulite. Nokuda kwechikonzero ichi , mabhasikoro, kumhanya, kushambira, kuruka uye kudzidzira pamasimoni chaiwo zvakakodzera. Kuti ubudise mishonga, iwe unoda kutakura simba, asi hazvikurudzirwi kuita zvinopfuura kaviri pavhiki, nokuti zvakakosha kupa mutumbi nguva yekuwanazve. Kune avo vanoda kufungidzira tsoka dzenyu pamusha, zvakakosha kupa kupa mazano pamusoro pekudiwa kwekushandisa humwe huwandu, semuenzaniso, dumbbells kana barbells. Inofanira kurehwa kuti mutoro unofanira kuwedzera zvishoma nezvishoma, uye izvi zvinoshanda kune zvose zvinorema uye nhamba yekudzokorora. Basa roga roga rinofanira kudzokororwa mumatatu matatu, kuita 10-25 kudzokorora.
Nzira yekukurumidza kumisa makumbo ako kumba:
- Zvikwata zvine tsvina. Zvikwereti ndiwo maitiro ekutanga anokubvumira kuti uve nemigumisiro yakanaka. Simuka zvakananga uye uite squat, uchidonha pasi pamberi pekona yakarurama inoumbwa mumabvi. Pazvinenge zvakadzvinyirirwa nekukandira makumbo uye kuwedzera kuchingura maoko, ita chikwata chakakwirira, uye mushure mekugara, gara pasi zvakare. Kuti uwedzere mutoro, shandisa kuyerwa pamakumbo ako kana kutora dumbbells.
- Zaprygivaniya pachikuva. Kutanga iwe unoda kuziva chikwata, somuenzaniso, inogona kuva bhenji iyo urefu hunofanira kunge huri masendimita gumi pasi pemabvi. Zvakakosha kuti chikwata chacho chakasimba. Mira anenge 30-40 masikati kubva pairi, uye ipapo, svetuka nesimba remakumbo nemabako. Apo basa racho rinoshanda zvakanaka, nyora dumbbells.
- The falls. Kutaura nezvekuputira tsoka dzako kumba, haukwanisi kukanganwa pamusoro pekuita basa iri, iro rinopa mutoro wakanaka kwazvo muhudyu. Simuka zvakananga uye simudza mudumbu rako. Tora danho rakadzika mberi uye gara pasi kusvikira chinonzi 90 degree yakagadzirwa mumabvi erutsoka rutsoka. Dzokera kuPI uye sunga nemimwe jumbo.
- Simuka kune masokisi. Kuita kuti makumbo ako aite zvakanaka, iwe unofanirwa kubhadhara maziso ose, kusanganisira mhuru. Simira nezvigunwe zvako zvigomo pachikomo chiduku, pamba pane zvakakwana uye bhuku rakaoma. Zvitsitsinho zvinofanira kunge zviri mumhepo. Zvishoma nezvishoma simuka uye pasi pasi nezvigunwe zvako. Kuti uwedzere mutoro, shandisa dumbbell.
- Makhi. Mira pamativi mana, uise maoko ako pasi pemapfudzi ako uye kutarisa mberi. Dhonza gumbo, wakakotamira pamabvi kubhokisi, uchikotamira kumashure, uye zvakare, kuchikwevera zvakare zvachose, kururamisa. Ita nhamba inofanirwa yekudzokorora uye kudzidzisa imwe gumbo.