Inopenya yakatemwa ganda, bvudzi rinopenya uye munhu akakwana - chinhu chakadai chinoda kuona imwe neimwe ichidzoka kubva kuzororo. Chokwadi, kutaura chokwadi, zvinhu zvakasiyana: Isu tichaunza 2-3 kilogy kilogirs akaunganidzwa pane buffet. Asi usamhanye kusuwa! Akamanikidza chirongwa chekudzidziswa chinokodzera chero mukadzi.
Kupi kutanga
Usati wabiridzira, iwe unofanirwa kuve wekutengesa mashoma mashoma emitambo Zvakare, usakanganwa kutora newe elastic marabha mapoka - ivo vachatora nzvimbo diki mumabhegi, asi kurerutsa maitiro ekudzidziswa. Kana zvichikwanisika, sarudza hotera uko kune kanenge chidiki chejimu, iyo ichave ine shoma seti yekutsvaga.
Usati wadzidziswa iwe unofanirwa kudziya
Mufananidzo: Pasina Kurege.com.
Kudzidziswa Kwekudzidziswa
Usati watanga chero chidzidzo, iwe unofanirwa kudziya - urarangarire hupenyu. Nzira yakanakisa yekudziya mhasuru uye gadzirira moyo kurodha - Kareti Ropew. Inogona kunge iri maminitsi mashanu kusvika mashanu ekumhanya, kushambira, kusimudza muchikomo kana kusvetuka munzvimbo. Usafunge kuti danho iri rinogona kusvetuka: tsandanyama dzakabvumidzwa dzakakuvara zvakanyanya kupfuura zvaunofungidzira. Pakupera kweiyo Workout, gadzira kutambanudza kugovera mutoro pamidzi uye nekumhanyisa kubviswa kwe lactic acid.
Ronga chirongwa:
1. squats mukufamba. Isa gum iri pakati pechiuno. Mira zvakanaka, makumbo pamwe chete. Rutsoka rwerudyi ita nhanho kudivi, sway kune yakafanana pasi kana zvishoma pazasi - Izvo zvese zvinoenderana neElasticity yeiyo Achille Tendon. Dzokorora nguva 10-15, wozoita zvakafanana kuruboshwe. Yakazara 2-3 nzira.
2. Kubata kusvika padivi uye kumashure. Simuka urwo rutsigiro uye ubatanire nemaoko maviri - zvinogona kuve mbiru, kumashure kwemubhedha kana chimwe chinhu. Isa gum padhuze padanho rengano. Tora tsoka padivi, wobva wadzokera kunzvimbo yekutanga. Usaite kumbomira, bvisa tsoka kumashure. Kuti upe makumbo ako kuzorora, unganidza makumbo - chete ekudzokorora kwetsoka imwe neimwe mune 2-3 nzira.
3. Romania rest. Mira mumasokisi pane gamu, mugumo unotarisana unotora mumaoko ako. Nekudzokera kwakananga, enda undodzikira pasi pasi nepasi. Dzokorora kagumi mu34 nzira.
4. Turakiti iyo block pauri. Tsvaga mbiru uye kukanda gamu kubudikidza nayo, akabata rumwe ruoko rwemativi akapesana negamu. Enda kuma2-3 nhanho kubva mairi uye panguva imwe chete dhonza pamusoro pemigumo yegamu. Mukufamba, mabhureki ako anofanirwa kuvharwa, uye elbows cuddle kune muviri. Nguva gumi chete mu34 nzira.
Dhonza block pauri, kungofanana neBoot kurovedza muviri
Mufananidzo: Pasina Kurege.com.
5. Bice. Mhanya pamabvi ako. Dzvanya gamu pasi nebvi rekurudyi, tora ruoko rwerudyi. Tora iyo inopesana - ruoko ruoko kumusoro. Dhonza iyo elbow usati wadzokera, wobva wadzokera kunzvimbo yekutanga. Dzokorora ruoko rworuboshwe. Nguva dzegumi neshanu chete mune 2-3 nzira.