Kumurika uruhu, umusatsi wibintu hamwe nishusho nziza - ikintu nkicyo kirashaka kubona buriwese agaruka ava mubiruhuko. Nukuri, mubyukuri, ibintu biratandukanye: dusanzwe tuzana ibiro 2-3 byinyongera byegeranijwe kuri buffet. Ariko ntukihutire kubabara! Yakusanyije gahunda y'amahugurwa azahuza umugore uwo ari we wese.
Aho Gutangirira
Mbere yo gukodesha, ugomba kubihagarika byibuze ibikoresho bya siporo: Gushyigikira ishati yo hejuru, ishati yoroheje yipamba, ikabutura nziza cyangwa amaguru meza na sneakes. Kandi, ntukibagirwe kujyana nawe amatsinda ya reberiya - bazafata umwanya muto mumizigo, ariko koroshya inzira. Niba bishoboka, hitamo hoteri ahari byibuze siporo nto, izagira byibuze ibarura.
Mbere yo guhugura ukeneye gushyuha
Ifoto: Ibisobanuro.com.
Amahugurwa yo Guhugura
Mbere yo gutangira isomo iryo ariryo ryose, ugomba gushyuha - wibuke ubuzima. Inzira nziza yo gushyushya imitsi no gutegura umutima wo kwikorera - imyitozo ya Cardio. Irashobora kuba iminota 5-10 yo kwiruka, koga, guterura kumusozi cyangwa gusimbuka mu mwanya. Ntutekereze ko iyi ntambwe ishobora gusimbuka: imitsi idashobora gukomereka byoroshye kuruta uko ubitekereza. Mugihe cyo gukora imyitozo, kora kurambura kugirango ukwirakwize umutwaro kumitsi no kwihutisha gukuraho aside ya lactique.
Gahunda y'Amahugurwa:
1. Squats. Shyira amenyo hagati yikibuno. Ihagarare neza, amaguru hamwe. Ikirenge cy'iburyo gituma intambwe iruhande, kunyeganyega kugeza hasi cyangwa munsi gato - byose biterwa na elarille ya Achille Tendon. Subiramo inshuro 10-15, hanyuma ukore kimwe kuruhande rwibumoso. Igiteranyo cya 2-3.
2. Gutanga amanota kuruhande ninyuma. Haguruka ushyigikire kandi ufate amaboko yombi - birashobora kuba inkingi, inyuma yigitanda cyangwa ikindi kintu. Shyira amenyo kurwego rwaka. Fata ikirenge kuruhande, hanyuma usubire kumwanya wo gutangira. Ntukibeho, fata ikirenge. Guha amaguru yawe kuruhuka, gusimbura amaguru - gusubiramo 10-15 gusa hamwe na buri kirenge muri 2-3.
3. gutera ururayi. Ihagarare mu masogisi ku mase, imperuka itandukanye ifata mu biganza byawe. Hamwe no gusubira inyuma, uzamuka umanuke kugeza aho ugana hasi. Subiramo inshuro 10 muri 3-4.
4. Kurikirana. Shakisha inkingi hanyuma ujugunye amenyo muri yo, ufashe buri kiganza ku mpera zinyuranye. Genda kuri 2-3 uva kuri yo kandi mugihe kimwe ukurura impera yimbuto. Mu cyifuzo, ibyuma byawe bigomba gufungwa, n'inkokora ihindagurika kumubiri. Inshuro 10 gusa muri 3-4.
Gukurura kuri wenyine, kimwe no gukora imyitozo ya boot
Ifoto: Ibisobanuro.com.
5. Biceps. Kwiruka ku mavi. Kanda amenyo hasi ukoresheje ivi ryiburyo, fata ukuboko kw'iburyo. Fata impera zinyuranye - gukubita intoki. Kurura inkokora mbere yo guhindagurika, hanyuma usubire kumwanya wo gutangira. Subiramo ukuboko kumwe kw'ibumoso. Inshuro 10-15 gusa muri 2-3.