Maminitsi makumi maviri Bikini Muviri uine nyore 6 kumba

Mwaka wemahombekombe wasvika. Kana zvisiri zvakaoma kuvanza kusakwana muzvipfeko, saka pamhenderekedzo yegungwa zvakatova zvisiri nyore kudaro. Hazvina mhosva kuti bikini yakanaka yaunotenga, yako simiti yakakodzera nhamba ichave yakanyanya kuwanikwa. Kana iwe uri munhu anoda kuiswa kwezuva muzuva uye uchida kupera mukubwinya kwayo kwese zhizha rino. Kana iwe uchida kuisa padivi maminitsi makumi maviri pazuva pazuva rechikoro, saka chinyorwa ichi ndeche yako.

Kugara uchiita kurovedza muviri kunoita kuti zvive nyore kurara uye zvinovandudza kunaka kwekurara. Exercise inosimudzira hutano hwemwoyo uye, semhedzisiro, inoderedza njodzi yekurohwa. Kurovedza muviri zvine mwero kunovandudza hutano hwejoini uye kunovabatsira kuti vagare vakagwinya.

Kana iwe ukatevera iyo bikini muviri webasa rekushanda kumba, saka hauzombowana chimiro chakanaka, asi zvakare chengetedza moyo wako, wobva waisa kutenderera kweropa uye kumanikidza. Kune manyoro anovandudza metabolism, sunungura kusawirirana uye kurwadziwa mumaswenga, uye kudzikamisa mutsipa. Mood yakanaka uye yakanaka mafungiro ehupenyu. Sports SERIGIZE!

Misimboti Yekudzidziswa

Tichakurukura mamwe maitiro anoshanda kwazvo ekushanda muviri wese. Imwe neimwe yadzo inosanganisira mapoka ezvemhasuru, ayo anotendera iwe kudzikisa nguva yekushomeka kwako, pamwe nekukurumidza metabolism.

Imwe neimwe yemitambo yakaratidzwa inoitwa imwe mushure meimwe ichienderera mberi. Zvese zvinomwe zvekurovedza muviri idenderedzwa rimwe. Paunongopedza, ita kuti uzorore kweinenge iminiti. Wobva waita yechipiri kutenderera. Zvekare, ipa muviri nguva yekuzorora, uye udzore kune wechitatu.

Zvichienderana nezera rako rekudzidziswa, unogona kukwikwidza kushomeka kwako nekuwedzera huwandu hwe reps kana huwandu hwemapiritsi.

Kuti uite maekisesaizi apihwa pano, iwe unozoda: kititi kana mat, chigaro, shangu dzemitambo dzakagadzikana.

Maitiro akaratidzwa pano ASI wepese. Naizvozvo, kana iwe uine chero kukuvara (kunyanya kune musana nemabvi), saka ita chokwadi chekubvunza chiremba wako.

1. Push-ups

pectoral, triceps, deltoid tsandanyama, mudumbu mhodzi, quadriceps.

Pane exhale (nemuromo), dzokera kunzvimbo yekutanga.

Kana zvakakuomera iwe kuita zvechinyakare kusimuka, iwe unogona kudzitsiva ne-push-ups kubva pamabvi kana, sezvavanodaidzwa, vakadzi-kusimuka

10-25 reps mune imwe kutenderera zvichienderana nezinga rekudzidziswa. Kana, semuenzaniso, iwe unogona kuita upamhi hwemhando gumi dzekusundira-kumusoro, wobva watanga kubva pagumi neimwe yechi11, shandura chinzvimbo chekusundidzira-kubva pamabvi.

2. squats

gluteus maximus, bunda biceps, quadriceps, abdominal muswe, mhuru, kumashure kwemashure.

Paunenge uchikura, dzokera kunzvimbo yekutanga.

15-30 squats zvinoenderana nezinga rekudzidziswa. Mukushayikwa kwekukuvara, iwe unogona kusvetukira kumusoro

3. bara

gluteus maximus, quadriceps, mhuru, mudumbu mhodzi, mhodzi dzeidiki, biceps, triceps.

30 masekondi - 90 masekondi zvichienderana nezinga rekudzidziswa

4. Inotsvedza pane rimwe gumbo

gluteus maximus, mhuru, biceps yechiuno, tsandanyama dzemudumbu, extensors emusana

Nekutsamwa, dzokera kunzvimbo yekutanga.

Ita zvakati wandei pagumbo rorudyi, uye ipapo chete shandura kuruboshwe.

20-30 reps parutivi rumwe nerumwe zvichienderana nezinga rekudzidziswa.

5. Puranga nekupindirana panguva imwechete kwemakumbo anopokana uye maoko

gluteus maximus, quadriceps, mhuru, mudumbu mhodzi, mhodzi dzeidiki, biceps, triceps.

Nemweya wekufema, dzokera kune yekutanga chinzvimbo. Wobva waita zvimwewo kune rumwe rutivi (simudza ruoko rwako rwerudyi uye tsoka yekuruboshwe). Chinja divi nekudzokorora kwega kwega.

10-25 nguva parutivi rumwe nerumwe, zvinoenderana nezinga rekudzidziswa.

6. Gluteus bhiriji

gluteus maximus, mudumbu mhungu, muchiuno biceps.

Pakufuridzirwa, dzokera kunzvimbo yekutanga. Ita zvidzokororwa zvishoma pagumbo rekurudyi, uye wozochinja mativi.

Kana iyi sarudzo isipo kwauri, saka iwe unogona kuirerutsa nekuita iyo yekirasi vhezheni ye gluteal bhiriji.

20-40 reps yebhasikiti yemhando yepamusoro. 15-30 reps padivi rega kwebhiriji pane rimwe gumbo.

7. Kumashure kusundira-kumusoro kubva pachigaro

triceps, anterior bundle yemadheti uye ekumusoro kwepectori mhasuru.

Mufananidzo uyu unogona kunge usingaonekwi zvishoma - HAUYO ugare pasi, iyo pelvis yakabatwa mumhepo.

Pane exhale, ine simba kusundira, dzokera kunzvimbo yekutanga.

Kana zvichikuomera kuti uite chiitiko ichi, chiitsiure neshanduro yakareruka nemakumbo akakotama.

Nhamba yekudzokorora:

Nguva dzegumi nepfumbamwe zvichienderana nezinga rekudzidziswa

Yakawanda sei yandinogona kurasikirwa nekirogiramu pavhiki / mwedzi, kurovedza muviri zuva rega rega?

Zvinosuruvarisa, kwete. Kurovedza muviri kunokubatsira kusimbisa tsandanyama dzako uye kumhanyisa metabolism yako. Asi pasina yekudya-calorie yekudya, muviri wako wakagadzirirwa haungazoonekwe shure kwemafuta akawandisa. Naizvozvo, kugadzirira kwako zhizha kunofanira kuitika mune yakaoma: kudya + kurovedza muviri. Uye hapana imwe nzira.

Ndingagona kutsiva iyi Workout nekugara ndichimhanya?

Hongu uye kwete. Chero mamiriro ezvinhu, kumhanya kana brisk kufamba, uye zvechokwadi chero chiitiko chemuviri chiri nani pane kusavapo zvachose. Kune rimwe divi, kurovedza muviri kweanerobic kunotakura njodzi yekuwana ganda rakakora

Kuti utarise hukuru mune bikini, iwe unofanirwa kunyatso kugadzirisa ese emasumbu mapoka. Naizvozvo, simba kana kudzidzira basa - chichava chisarudzo chakanakisa mukugadzirira mwaka wemahombekombe!

Mibvunzo Inowanzo Bvunzwa

Aya maekisesaizi anogona kugadziridzwa kuti vatange kana avo vane zvevengozi?

Chaizvoizvo! Imwe neimwe yekurovedza muviri inogona kugadziriswa kuti ienderane neyako yekusimba. Vatambi vanogona kuderedza kusimba kana nguva, nepo avo vane miganho zvevengo vanogona kuongorora mamwe mafambiro ayo anotarisa mapoka akafanana emhasuru pasina kukonzera kusagadzikana.