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Iyo nharaunda iri pakati peyako pecs uye yakadzika hafu-ingave iri gut, dumbu dumbu, rudo anobata, kana chero chimwe chinhu chaunoti iyo-ndiyo yakasindimara uye inopesana nehuremu hwekurema. Zvisinei, tine mashoko akanaka kwauri!
Kupererwa nemafuta emudumbu ndizvo chaizvo zvine chekuita nekudya kwakachena, kwakaringana, kurovedza muviri kusingagumi, uye kurara kwakajairika. Ndizvo zvose! Kanda iyo yekugara mararamiro iwe yauri kutungamira izvozvi uye sunga yakarangwa kuti munguva pfupi uwane dumbu, rakasimba dumbu-chiratidzo chekunze icho chinoratidza kuti unoramba wakakwana uye uchiona zvaunodya.
Kunyangwe pamusoro pezvinhu zvisina maturo, torosisi ine chisel zvakare inokuita iwe kusimba uye kuderera kutapurwa nekukuvara. Izvo zvinokodzera kubatanidza-mukufamba kwese kwaunoita-gumi nemaviri emhasuru pakati pemapfudzi ako nehudyu.
5 Exercises Kupisa Belly Mafuta
Kugadzira chiuno chakaonda, dombo rakaomarara chiuno unofanirwa kutanga nekufamba chaiko. Isu, kuBoldsky, tinokurudzira izvi zvishanu zvekurovedza kana iwe uchizvinzwa uchida kupura mhasuru iri pakati pemapfudzi ako nehudyu, pamwe nekuwana zviri nani metabolism.
1. Burpee- Kushanda semhasuru dzakawanda sezvinobvira ndiyo kiyi yekurasikirwa nematumbu ako. Iyo burpee yakanaka pakuita izvo. Kuenda kubva kusundira-kumusoro kusvika kusvetuka uye zvakare kudzokera kunzvimbo yekutanga-kuzviita zvinorova mhasuru dzese mumuviri wako.
Maitiro Ekuita: Kutanga neyakajairwa yekusundira-kumusoro chinzvimbo, ita kusunda-kumusoro, nekukurumidza dzosera kumashure uye wosvetuka kumira. Ndiko 1 rep.
2. Kukwira Makomo- Anokwira gomo anogona kunzi danda rinofamba. Asi chinoita kuti kufamba uku kuve kwakaomarara ndechekuti pese paunosimudza tsoka kubva pasi, moyo wako unoshanda nguva yekuwedzera kuti muviri wako ugadzikane uye wakananga.
Iwe unogona zvakare kuzviita nenzira yenguva-pfupi: ita akawanda reps sezvaunokwanisa kwemasekondi makumi maviri, zorora kune anotevera gumi uye dzokorora zvakafanana kwemaminetsi mana. Nenzira iyi, inobatsira kukwirisa kurova kwemoyo wako, kunze kwekupisa toni yemakoriori.
Maitiro Ekuita: Fungidzira chinzvimbo chekusundira-kumusoro nemaoko ako pazasi pemapfudzi ako nemuviri uchigadzira tambo yakatwasuka. Kubva pachinzvimbo chekutanga ichi, simudza rutsoka rwako rwerudyi pasi uye utyaire ibvi rako rekurudyi kuenda pachipfuva. Tinya pasi netsoka imwe neimwe, dzokera kunzvimbo yekutanga, uye dzokorora.
3. Kettlebell Swing- Iyi ndiyo imwe yeakanakisa macalorie-anopisa maitiro enguva dzese. Kufambisa iro rinorema bhora resimbi, muviri wako unobatanidza mafuta ane mafuta-anopisa mapoka emhasuru, senge glutes, chiuno, uye quads. Uye semhedzisiro, inokwenenzvera kurova kwemoyo wako ipapo ipapo, ichirova moyo wako.
Sayenzi ichitaura, kukurumidza kwebhero kana uri pamusoro peiyo swing kunoedza kukuswededza kumberi, uchibata yako abs yakafanana nekuita yakamira puranga.
Maitiro Ekuita: Bata kettlebell, dombo shure zvishoma, uye kukwira kettlebell pakati pemakumbo ako. Shure kwaizvozvo, svina kubwinya kwako, sundira chiuno chako kumberi, uye kusimudzira huremu kusvika pakukwirira kwepafudzi.
4. Mushonga Bhora Slam- Kuita mafambiro ekuputika, senge med-bhora slam, inoda kuti mhasuru dzese kubva pamutsipa kusvika muchiuno chako dzishande pamwe chete. Uye kana iwe ukafambisa bhora nesimba rakawanda, iwe unokwidziridza kurova kwemoyo wako uye, panguva imwe chete, kupisa chakakomba dumbu flab.
Maitiro Ekuita: Bata bhora pamusoro pemusoro wako, uye wobva warirovera pasi zvakaoma sezvaungagone. Bata sezvairi kuwedzera uye kudzokorora.
5. Dumbbell Kumusoro Lunge- Wedzera dumbbell pamusoro pemusoro wako panguva yemabhande, uye unzwe kuve neyakagadzika chiseler kamwe kamwe. Sezvo mutoro uchichinja wega rep, mhasuru dzako dzese mune torso dzinofanirwa kushanda pamwechete kuitira kuti huremo hurambe huri pamusoro pako chaipo. Iyo zvakare inobata musana wako uye bhuti, nekuti akavharirwa mapendekete uye asina kusimba glutes zvakare anobatsira kukudubuka dumbu.
Maitiro Ekuita: Iwe unoda peya yepakati / mwenje-huremu dumbbells. Vapinze pamusoro pemusoro wako, nhanho kumberi kuti ugadzire chinzvimbo chemukati, imbomira kwechinguva, wozoendesa gumbo rako kumberi. Ramba uchifamba neimwe tsoka, nenzira iyoyo.
Kana paine chero mubvunzo, ndokumbira udonhedze chikamu muchikamu chiri pazasi uye zvirokwazvo tinodzokera kwauri.
