"Vuba aha, umwana wanjye yahinduye amezi 3. Iminsi yambere yubuzima bwumwana nimwe mubyiza kandi bitaziba nyina. Kumwenyura no guseka kwa marayika wanjye ndanshimishije cyane. Hariho, byukuri, mugihe ntamwanya uhagije wenyine, ariko ndagerageza gukora byose. Hariho imishinga minini imbere, kandi nkeneye kugaragara neza, indyo imwe ntabwo ari ugukora hano. Imyambarire y'imibiri ya subtitle imaze igihe kinini iguma mu bihe byashize, siporo n'ubuzima byaje gusimbuza. Nibigezweho bigezweho bihwanye n'ubwiza no gutsinda.
Ndagerageza gutanga amahugurwa isaha imwe kumunsi. Rimwe na rimwe nta mbaraga namba, ariko umutoza wanjye aranshishikariza kandi atera imbaraga. Ni ngombwa cyane ko umuntu unyura mubisubizo byawe akakwizera rimwe na rimwe birenze wowe wenyine. Mu gihe cy'amezi atatu, imirimo myinshi yakozwe ku gukira, kunyemerera mugihe gito gishoboka kugirango ugaruke muburyo bwabanje. Inyandiko nyinshi za hafi ubu ndareba neza kuruta mbere mbere yo gutwita. (Aseka.)
Ndashaka rwose gusangira amabanga ya siporo hamwe nabasomyi bawe. Uyu munsi nzabwira imyitozo ku mitsi y'amaguru n'ibibuno. Imyambarire yo gutanga ibibero byerekana buhoro, ariko mubudahemuka bwageze mu Burusiya. Abakobwa benshi bashishikajwe nuburyo bwo gukurura ikibuno udahabye ubufasha bwo kubaga plastike, kandi mbona igisubizo cyiki kibazo. (Aseka.)
Valeria Kozhevnikova Amezi atatu ashize
Icyorezo cyanjye kigizwe nimyitozo 5 hamwe no gukoresha uburemere amaguru 3-5 kg. Imyitozo yose ikorwa ku muvuduko gahoro, ifite umubare muto wo gusubiramo kuva 8 kugeza 15.
Imyitozo ya mbere:
Abakobwa batinya cyane squats, kuko bizera ko ubuso bwimbere bwibibero ariyongera cyane. Ariko iyi myitozo yibanze irimo itsinda ryimitsi ntarengwa, yemerera ikibuno muburyo bwifuzwa. Nabonye ubwumvikane.
Umupira kugirango ushishikarize kurukuta no kwishingikiriza kumugongo. Agomba kuba mu murima w'ifaranga. Amaguru kugirango atere intambwe imbere, shyiramo gato ubugari kuruta ubugari bwibitugu, amasogisi yoherejwe kumurimo wa 45 ° hanyuma utangire gukora squats.
Iyi myitozo igufasha cyane gukora ikibuno hamwe hejuru yinyuma yibumoso, ikuraho igice umutwaro uhereye hejuru.
Imyitozo ya kabiri:
Ibirenge bitambitse muri elbow hagarara. Byakozwe hamwe no guta ibiro 5 kg. Iyi myitozo igufasha guteza imbere ikibuno cyitaruye. Ni ngombwa cyane, kuyikora, gukurikira inyuma no kwirinda gutandukana.
Imyitozo ya gatatu:
Gusohora kwa horizontal byunamye mumaguru atandukanye. Nkoresha uburemere 5 kg. Iyi myitozo ikora umurongo mwiza winyuma yibibero. Ni ngombwa kwibuka kubyerekeye ishami rya Lumbar kandi ntukemere gutandukana.
Umukinnyi ugabanijwemo ibirenge byiza hamwe na buttock
Imyitozo ya kane:
Ikinyugunyugu. Byakozwe kuryama kuruhande. Amaguru yunamye mu mavi akayarushaho kubamo cm 2 kugirango agire inguni nto mu myuga. Ibirenge byo gufunga. Ntugakureho ibirenge hagati, tangira gukora uwo ari yo korora amavi. Iyi myitozo isa na fluffy yamababa yikinyugunyugu. Gerageza gukora buhoro, kwibanda kumitsi yikibuto. Imitsi yo munda ihora ikora ku mutima.
Imyitozo ya gatanu:
Ibibuno. Inkomoko y'inkomoko - nko mu myitozo ya 4. Dufata ikibero, dukuramo mugenzi wawe. Witondere mu mutwe imirimo yimitsi yikibuto, gerageza ntukihutire.
Ndashimira izi myitozo itoroshye, nageze ku gisubizo cyiza. Nishimiye cyane kubwirana ibyawe. "