Kuyeuka rwiyo rwakakurumbira rweboka "Disco" Njodzi "inonzi" Legs ", mumwe haagoni kubatsira asi kufunga nezvekukosha kwechikamu ichi chemuviri ndeye musikana. Zvechokwadi, zvakaoma kufungidzira chimiro chakanaka, kana zviuno zvakanyanya kwazvo. Nenzira yakanaka, pane nzira dzakawanda dzekuchengeta marumbo ako asina kunaka uye akanaka.
Kupisa gumbo rinotyisa
Kutaura nezvekudzidzira gumbo kumusikana, mumwe haagoni kubatsira kubatsira kuyeuka muvengi mukuru wekubatana - mafuta anoiswa. Ichokwadi ndechokuti maitiro ekugara maitiro anowanzoitirwa kusimbisa mishonga, asi haibatsiri mafuta masero. Kuti uremerwe uremu mumakumbo, unoda kudya kwakakodzera uye chiito chekubatsira.
Kunyangwe kana hupenyu hwako hwose iwe unogona nyore nyore kudya zvinotapira uye mafuta mune chero upi zvawo, rimwe zuva uchazofungisisa nezvekudya kwako, nokuti nezera, metabolism inononoka uye izvo zvaive nyore nyore kugadziriswa, inotanga kugadzirisa munzvimbo dzine dambudziko nenzira yemafuta. Saka, zvakakosha kumira uye kufunga nezvekudya kwako munguva.
Uye nokuda kwokupisa kunowanikwa mafuta, maitiro anobudirira kwazvo emakumbo maduku kune chero aerobic uye cardio-load cardio-load. Izvi zvinosanganisira:
- kumhanya;
- rwonzi rwonzi;
- achikwira masitepisi;
- aerobics;
- famba aerobics;
- akatasva bhasikoro, nezvimwewo.
Iwe unogona kusarudza chero ipi zvayo yekusarudza. Kupa muviri mutoro uyu kunorumbidzwa 3-4 nguva pavhiki kwema 30-40 maminitsi. Mune tambo netambo, nguva ino inogona kuderedzwa, sezvo mitoro inowedzera. Mhemberero yakadaro yemadzimai inofanira kuva chikamu chinokosha chekudzidziswa chero kupi zvako, nokuti haibvumiri kungopisa mafuta uye kusimbisa mitsipa, asiwo kupa makumbo chimiro chakakisisa, chakanaka.
Strength exercises pamakumbo
Usakanganwa nezvekudzidzira kwemakumbo maduku, izvo zvinokubvumira kuti usimbise mishonga. Kana uine huturu hwakanyanya, mafuta anokurumidza kupiswa, sezvo hupenyu hwemasero akadaro hunoda mari yakakosha mari. Saka, urongwa hwemabasa ekusimbisa maitiro etsoka dzinosanganisira zvinotevera:
Squats
Kutanga nzvimbo: kumashure zvakananga, maoko pamusoro bhanhire, makumbo zvishoma zvishoma, zvigunwe zvemakumbo zvinotarisira mberi. Inogunzva, ichikwevera zvigaro kumashure, sekunge ichitsvaga kugara pachigaro chepasi. Apo mabvi akanamatira pamakona ema12 degrees, kufungidzira kwemaminitsi mashomanana, uye zvishoma nezvishoma kudzokera kunzvimbo yekutanga. Ita zvitatu zvezvikamu gumi nemashanu. Pakuguma, zvinokurudzirwa kuita chimiro chechimiro chegumbo rekudzidzira - pazasi kwe squat kwenguva yakareba.
Nyore nhema
Arevera pamusana wake, maoko ake shure kwechiso chake, mhizha inopera. Simudza makumbo ako pangona yakarurama uye ugovaendesa kumativi. Vayambuke uye udzosere kumamiriro avo ekutanga. Ita 2 sezvikamu zve15-20.
Rifts
Gara pasi zvakaderera sezvinobvira, musana wako kunyange. Tambanudza uremu kubva kune rimwe rimwe kusvika kune rimwe. Mhanya 10 mipumburu kune rumwe rutivi.
Makhi tsoka
Mira zvakasimba, makumbo pamwe chete, shingairira. Pane imwe neimwe mari, svetera rutsoka rwako kune rumwe rutivi, usakotama uye kusimudza rutsoka rwako zvakakwirira sezvinobvira. Ita nguva 15 yegumbo rimwe nerimwe.
Rutsoka rutsoka rinomutsa
Kuita muviri kunofanana neyo yapfuura, asi gumbo harufambi mberi mberi, asi kunyatso kudivi. Kuti uwane nyore, iwe unogona kubatisisa kumashure kwechigaro kana chimwe chitsigiro. Ita chikwata chimwe nechimwe kanomwe.
Migumisiro
Mira zvakarurama, maoko pachiuno, uye utore danho rakakura mberi kuitira kuti ibvi rinotenderera rakanamatira pamakona akanaka. Zvino dzokera kunzvimbo yekutanga uye dzokorora kune rimwe jumbo. Ita 2 kusvika 15 nguva imwe neimwe.
Izvi zvinongotora maminetsi makumi maviri chete uye zvakakodzerwa zvakakwana sekuwedzera kune aerobic exercise. Kuita dambudziko rakakwana-rakazara 3-4 dzimwe nguva pavhiki, iwe uchakurumidza kuona mhinduro dzakaisvonaka.