Nerubatsiro rwezvakareruka uye nguva dzose, unogona kuita "chigaro cheBrazil". Nekuti izvi pane mana mainesisi. Shandisa zviremera kuti uvandudze mhedzisiro. Maekisesaizi anofanirwa kuita mazuva ese, nzira nhatu dze 10-15 dzidzo.
Maria Volynkin
Bridge Bridge
Result: Buttock tsandanyama, kumashure uye kumberi nzvimbo dzechiuno uye vamwe vanosimbiswa. Iyo toni yemitezo madiki elvis inovandudzwa uye libido inowedzera.
Kuuraya maitiro: kunyepa pasi, simudza iyo pelvis, mafudzi ari kunonoka pasi.
Squats
Squats
Mhedzisiro: Mitsara mina inodonhedza zvakanaka, iyo bheri, inotungamira tsandanyama tsandanyama, iyo inounza mabhenefiti anooneka: mabhatani uye chiuno chinosimbiswa, kugadzira mafomu akanaka echikadzi.
Kuuraya maitiro: gadzira squats.
Mahi makumbo kumashure pane ese mana
Mahi makumbo kumashure pane ese mana
Result: Yakadzidziswa Hombe Buttock tsandanyama uye kumashure gohwo pasi.
Kuuraya maitiro: Simuka pane ese mana, neimwe nzira gadzira mahi tsoka kumashure.
Deadlift
Deadlift
Mhedzisiro: Mhosva dzekubereka dzinosimbiswa, quadriceps, inotungamira mhasuru dzechidya, etc. Izvi kurovedza muviri zvinopa maitiro ekuvaka mhasuru, kutsungirira uye kusimba.
Kutamba kwehunhu: Tora ganda reruoko (tanga zviri nani nezviyero zvidiki mumakirogiramu mashoma). Kuti ushandure musana mushe, iva nechokwadi chekupinda mumusana wepazasi. Makumbo akaisa upamhi hwemapfudzi, shamhu iri mumuviri, chengetedza musoro mushe. Pamunyepedzeri, dzimba dzakatsiga zvakadzama pasi pesimba rakanyatsojeka, paunonzwa kushushikana mumashure, squat kusvika pakusvika padzimba nepasi padzinofanana. Ibva kuFema. Kuti usimbise uye nekumhanyisa mhedzisiro, iwe unogona kuwedzera kamwechete pavhiki emc kudzidziswa uye massage. Kukurudzira kwemagetsi kwemasuru ne bioelectric zvishongo zvinogadzira mabhatani zvakanyanya kuzorora.
Munguva yekudzidziswa kwakanyanya, inokurudzirwa kumwa mvura yakapfava, asi mineral.
Kana iri yekudzidziswa kwesimba kubva mumuviri, minerals (potassium, sodium, magnesium) inobudiswa, izvi zvinogona kukonzera njodzi yezvirwere zvemwoyo. Kuti uzadze zviyero zvemaminerari mumuviri, zvinokurudzirwa panguva yekudzidziswa kana pakarepo mushure mekunwa mineral mvura. Sarudzo dzemvura dzakadaro ikozvino dzave hombe, asi ichiri kudiwa kutanga kubvunza nachiremba, sezvo mvura yakasiyana yemaminerera ine huwandu hwakasiyana hwemaminerari. Izvi zvinonyanya kukosha kuti utarise vanhu nekukundikana kwekutadza uye zvimwe zvirwere zvekuti chiremba anozivisa. Nekudzidziswa kwakasimba, mvura inofanira kunge iri mineralized zvakanyanya. Mune mwero mwero, inokurudzirwa kunwa mineral mvura ine yakaderera mineral.