Impeshyi yari itegereje. Kwitegura ibihe byo koga birarangiye, kandi benshi bashishikajwe nuburyo bwo gukomeza ibisubizo byagezweho mugihe cyizuba?
Ibi birakenewe cyane cyane abo bakobwa baherutse kubyara umwana nkanjye. Nubwo impinduka mubuzima, burigihe ushaka kugumaho igitsina, slim no mu gitsina.
Umutoza wanjye yashyizeho imyitozo neza kuri njye, igufasha kuguma mumajwi ndetse no mubiruhuko. Ndashimira iyi myitozo yimyitozo, nshobora gukora amatsinda nyamukuru yimitsi muminota 20-30.
1. Kuzunguruka.
Imisozi ihagaze
Iyi myitozo ikubiyemo imitsi yumubiri, amaboko n'amaguru.
Inkomoko y'inkomoko: amaguru ku mugari w'igituba, ibirenge birasa, ibitugu byasibwe, ibyuma bigabanuka. Kuzamura amaboko hanyuma ukore tilts kugeza inguni igororotse muri hip. Ni ngombwa cyane kugirango umugongo. Dusubiramo inshuro 15.
2. Ibitero biri kuruhande.
Ibitonyanga bitarenze
Imyitozo ngororamubiri igufasha gukora hejuru yimbere yibumoso n'imitsi yo hagati.
Umwanya ukwiye: Amaguru yamenetse kuruta ubugari bwa pelvis, amasogisi atagaragara kuruhande rwa 45 °, umugongo ugororotse, ibitugu byasibwe.
Dukora ibitero byimbitse, bitwaje uburemere kuva ku kiti kijya ku kindi. Reba umugongo wawe, ntugasuzugura. Dukora inshuro 30.
3. Ibitero by'imbere.
Amafaranga y'imbere
Benshi bamenyereye iyi myitozo, nkuko arimwe mubintu byoroshye kandi byiza kugirango twige imbuto na biceps yibibero.
Inkomoko yinkomoko: ikirenge kibangikanye, kubugari bwa pelvis.
Dufata ukuguru inyuma tugabitsa cyane iburyo, hanyuma hamwe n'ikirenge cyanjye cy'ibumoso. Reba ivi ryanyu ntabwo riva kumurongo wintoki. Dukora inshuro 30.
4. Plank kumurongo ugororotse ufite ivi rihindagurika.
Gushinga kumaboko agororotse hamwe nipfundo ihindagurika
Iyi myitozo ikubiyemo amatsinda yose yimitsi mumirimo, ariko intego nyamukuru yibanda kumirimo yimitsi yabanyamakuru.
Umwanya ukwiye: Turasohoka mu kabari, imikindo munsi yigitugu hamwe, ikirenge ku mugari w'igitugu. Dutangira gukomera amavi, mpindukisha. Ntukihute. Ni ngombwa gukurikiza ishami rya LUBAR, wirinde gutandukana! Gusubiramo 20 Gusubiramo.
5. Ikipe ya SINE.
Terar
Iyi ni imyitozo ihamye. Nyuma ye, ndumva ijwi mumitsi yo mu rukenyerero.
Inkomoko yinkomoko: shyira kuruhande, amaguru yo hejuru dufata imbere, hepfo - dushyira akanwa munsi yigitugu, uzamure mu kabari. Ubundi buryo burashobora kwimurirwa mu rukenyerero cyangwa kuzamura.
Muri iyi myanya turahagaze kuva mumasegonda 15. Ndagerageza kongera buri gihe cyamahugurwa.
6. Plank ku nkokora hamwe nuburyo bundi bushya.
Plandck ku nkokora hamwe no guterura ibirenge
Muri uyu mwitozo, imitsi yibinyamakuru n'ibibuno birakora cyane.
Inkomoko y'inkomoko: Twahindutse mu kabari, inkokora munsi yigitugu hamwe, ibirenge ku mugezi wa Pelvis.
Dutangira kurimbura imyandikire kuva hasi. Nkuramo ukuguru mu masogisi, nkumugozi, kandi uzamure kugeza kuri compression ntarengwa ya butter. Irinde gutandukana inyuma, ni ngombwa cyane! Dukora inshuro 30.
Iyi gahunda yimyitozo irashobora gusubirwamo inshuro 3.