Iye zvino, patinobva mumapeji epepanhau rakasviba rinotarisa kwatiri kutaridzika, kunaka kwakanaka nemuviri wakasimbiswa, zvirongwa zvekudzidzisa vakadzi zviri kuramba zvichiwedzera mukurumbira. Mukuwedzera, ne "ofisi" yemazuva ano yehupenyu uye chikafu, izvo zvinokonzerwa naye kuti asarudze, kuedza kwemuviri kunongodikanwa.
Purogiramu yekurovedza kwevasikana
Kazhinji sangano rekudzidzisa simba revakadzi rinonyatsomiridzirwa chete kana hutano hwakanaka hushanyirwa nemitambo. Zvechokwadi, kuwanda kwekuda kunoda kunondimanikidza kuita chimwe chinhu kumba. Zvisinei, kune vamwe haisi dambudziko zvachose.
Saka, purogiramu yezvikoro zvevasikana inofanira kutora imwe purogiramu. Ngatiti iwe wakasarudza kudzidza katatu pavhiki, rimwe nerimwe zuva. Pashoma kakawanda - zvigumisiro zvinoda kumirira kwenguva yakareba, kakawanda - pasina, kana iwe usati uri nyanzvi yemuiti. Nokudaro, kwemazuva matatu oga oga tinosarudza mapoka emasumbu, ayo atinoshanda nekuchenjerera. Somuenzaniso:
Zuva rimwe: chirongwa chekudzidzisa zvevakadzi - kukura kwemitsipa yemakumbo.
Izvo zvinoratidzwa pano, zvakananga zvichienderana nezvinoitwa gym yacho yakagadzirirwa! Zvakanaka, purogiramu yevasikana kuti inopisa mishumo inotanga nechinguva chiduku-up, ipapo enda kumufambiro wepamusoro, pamba kana kushandisa bhasikoro, izvo zvaunoda kushandisa maawa mashanu kusvika ku10. Mushure meizvozvo, apo masumbu akadziya uye agadzirira kuita chimwe chinhu, unogona kuenderera mberi kune chirongwa chekuita zvevasikana pamasimoni uye pasina ivo. Somuenzaniso:
- kugara-ups nedumbbells kana bhobhobar (3-4 masheji ezvikamu 15-20);
- kunyanya tsoka nekushandisa makemikari chaiwo (3-4 masheji ezvikamu 15-20);
- kuwedzerwa uye kuputika kwemakumbo pane imwe simulator chaiyo (3-4 masheji ezvikamu 15-20).
Mukuwedzera, unogona kushandisa dzimwe simulator. Zviyero zvinosarudza zvakadai kuti kudzokorora kwekupedzisira kwakapiwa kwauri nekuoma.
Zuva repiri : hurongwa hwekufananidzira hwevasikana - kushanda kunze kwemashizha, mushure mushure uye biceps.
Iko kunodzidziswa kunofanira kutangawo nekunonoka kwekudziya-up uye chigadziro chekuchera mishonga. Mushure maizvozvo unogona kutanga kudzidzira:
- tsvina yebhokisi kusvika pachifukidzo (3 seti dzenguva 15-20);
- kushungurudza kweiyo yakagadziriswa (3 kusvika 15-20 nguva);
- kupfugama nemarara pasi (maoko 3 masikati 15-20);
- Kurongedza kunyorera (3 masheji ezvikamu 15-20);
- kunyorera pa fitball (3 masheji ezvakawanda 15-20);
- kusimudza hura (3 masheji ezvikamu 15-20);
- kusimudza makumbo muzvinyorwa (3 masheji ezviitiko 15-20).
Kana pakutanga iwe wakaona zvakaoma kuita 15-20zve kudzokorora, ita 10. Asi chimiro. Usakanganwa kuti kana basa racho richiva nyore, zvakakosha kuwedzera nhamba yekudzokorora, nzira kana uremu hwemutoro. Purogiramu yakakonzera vasikana inotora nhamba yakakura yekudzokorora, i.e. mukati mavo uremu hahukoshi sehuwandu hwekufamba.
Zuva rechitatu: chirongwa chekudzidzisa zvevasikana - kukura kwefudzi, pectoral muscle
Muchiitiko ichi, kushambidzika kunobatsirawo, uye zviri nani kana zvichiitwa pane imwe nzvimbo inoshandisa mishonga inodikanwa.
- kushanda kubva kune hutatu pane simulator (3 nzira 15-20 nguva);
- kushanda kwekanyorwa kwemafukutu mumamiriro ekurara (masheji matatu emakiti 15-20);
- shandisa butterfly (3 masheji ezviitiko 15-20);
- Dumbbell mashizha (3 masheji ezviitiko 15-20);
- shingairira dumbbell iri munzvimbo yakagara (3 masheji ema15-20).
Purogiramu yekurovedza yevasikana pamba inogona kunge yakaoma zvakafanana, asi nekushandiswa kwemishonga yemumba uye nzvimbo dzekugara. Zvakakosha kuti usakanganwa nezvekutakura zvakakwana.