Dumbu rinoputika ndechimwe chezvinhu zvakaoma kubvisa kana iwe kuda kuderedza uremu . Mafuta akaunganidzwa akatenderedza dumbu redu haapendi mufananidzo une hutano sezvo anogona kukuisa panjodzi yezvirwere zvakawanda zvehupenyu. Kudya chikafu chine hutano ndiyo imwe yedzakakosha nzira dzekuva nechokwadi chekuti hauwedzere kune iyi bulge, asi kuti ucheke mafuta akawandisa aya, unofanirwa kuve nechokwadi chekuti unoshanda uye unosanganisira maekisesaizi muchirongwa chako anonangana nebelly flab. .
Aya maekisesaizi anosimbisawo musimboti wako mukuita uye kugara uchizviita zvinozoguma kurasikirwa mafuta edumbu . Ehe, izvi hazvizoitika nehusiku humwe kana kunyange mumazuva gumi nekuda kwechinhu ichocho, asi usakanda mapfumo pasi uye ramba uchiita zviitwa izvi uye munguva pfupi iwe uchaona mutsauko. Imwe yenzira dzekuona shanduko iyi ndeyekupfeka yepamusoro iyo yakasimba kutenderedza yepakati-riff uye woramba uchiedza iyo sezvo mavhiki anofambira mberi. Nenzira iyi, kana yatanga kunzwa yakasununguka, iwe unozoziva kuti wadurura iyo yakawandisa flab. Iwe unogona zvakare kuyera uchishandisa tepi yekuyeresa, wobva waita zvimwechete sezvaunofambira mberi nekurovedza muviri kwako.
Zvino usati washamisika kuti chii chaungaita kuti urasikirwe neaya ma-inji ekuwedzera, isu tine runyorwa rwemaekisesaizi aunogona kuedza. Kubva papuranga iri nyore uye misiyano yayo yakawanda kusvika yoga poses iyo inoshanda pane yakakosha, uye tummy toning maekisesaizi, tine zvese kwauri. Pamusoro peizvi, isu tine zvakare nzira inonakidza yekurova bulge, nekutamba nzira yako. Edza iyo tango iyo isingangonatsiridza hunyanzvi hwako hwekutamba, asiwo simbisa muviri wako kusanganisira dumbu rako .
Poshi. Famba The Plank
piri. Sungunusa Iyo Muffin Pamusoro
3. Crunch Time
Four. Tora Pushy
5. Plate Patrol
6. Ita The Twist
7. Kuyambuka Mitsetse
8. Tora Yogic
9. Belly-Busting Yoga Moves
10. Ita Tango
Famba The Plank
Planking ndiyo nzira yakanakisa yekudzikisa chiuno chako. Icho chiitiko cheisometric chinosimbisa musimboti wako uye inodzikamisa muviri wako wese. Mukurumbira mudzidzisi uye kugwinya nyanzvi , Rakesh Udiyar anoti, Kuronga kunobatsira kuvaka simba mukati mako, kuumba chiuno chako, uye kunyange kunatsiridza chimiro chako. Kana iwe uchitambura nemusana wakaoma, mapuranga ndiyo nzira yakanakisisa yekuderedza marwadzo nokuti inosimbisa mhasuru dzako dzepamusoro nedzezasi. Iite nguva nenguva uye iwe uchapisa mamwe macalorie uye wedzera yako metabolic rate . Kune toned abs yakakodzera iyo yakanakisa lehenga kana sexiest bodycon dress, edza iyi inoshanda kufamba, anodaro Faye Remedios. Swapneel Hazare, chipangamazano mukuru wezvekusimba, ProSport Fitness Center—A Zaheer Khan Initiative, anotsanangura maitirwo acho nemazvo.
Rara wakarerekera pasi (wakatarisa pasi) pameti. Isa maoko ako epamberi paupamhi hwepafudzi, chengeta makumbo ako akatambanudzwa uye magokora ako akakotama uye zvakananga pasi pemapfudzi; rovanisa maoko ako.
Simudza muviri wako zvishoma nezvishoma uye ita mutsara wakatwasuka nemafudzi ako, mahudyu uye zviziso zvemakumbo. Ita shuwa kuti hapana kupeta kuseri kwemutsipa wako kune kwaakarerekera.
Paunosimudza muviri wako, dhonza guvhu rako kumusana wako uye dzvinya glutes (magaro). Chengetedza musana usina kwawakarerekera (hapana kuwandisa arching yemusana wako).
Bata chinzvimbo ichi kwenguva yakareba sezvinobvira pasina kukanganisa pafomu. Mira kana ukatanga kufamba kana kuti ukadedera zvakanyanya.
Plank row uye kickback: Tanga muna a plank position neruoko rwako rwerudyi rwakazorora pa dumbbell. Hunza huremu pachipfuva chako, imbomira, wozotwasanudza gokora rako kusvika ruoko rwako rwafanana nepasi. Imbomira, uye wozodzosera kumashure kufamba kuti udzokere pakutanga. Ndiyo imwe rep. Pedzisa reps kune rumwe rutivi usati wachinja. Ita 3 reps kune rumwe rutivi.
Puranga rakasimudzwa mberi: Tanga munzvimbo yepuranga neruoko rwako rworudyi pane dumbbell. Tambanudza ruoko rwako rworudyi rwakananga pamberi pehurefu hwefudzi rako, uchichengeta chiuno chako chakafanana pasi. Zvishoma nezvishoma dzokera kunzvimbo yekutanga. Ndiyo imwe rep. Pedzisa reps kune rumwe rutivi usati wachinja. Ita 3 reps kune rumwe rutivi.
Kutenderera kwekuwedzera: Tanga munzvimbo yepuranga. Tenderedza torso yako kurudyi, uchisimudza ruoko rwako rworudyi padenga paunenge uchitenderedza kunze kwerutsoka rwako rworuboshwe. Imbomira, uye wozodzosera kumashure kufamba kuti udzokere pakutanga. Dzokorora kune rumwe rutivi. Ndiyo imwe rep. Ita 3 reps kune rumwe rutivi.
Mobility plank: Kubva panzvimbo yepuranga, pfugama ibvi rako rekurudyi kugokora rako rekuruboshwe. Imbomira, wozodzokera papuranga, uchichengeta tsoka yako yekurudyi yakasimudza masendimita mashoma kubva pasi. Wobva warebesa gumbo rako rekurudyi kunze kudivi uchirichengeta rakatambanudzwa. Imbomira, uye wozodzosera kumashure kufamba kuti udzokere pakutanga. Dzokorora kune rumwe rutivi. Ndiyo imwe rep. Ita 3 reps kune rumwe rutivi.
Sungunusa Iyo Muffin Pamusoro
Ivo vanonziwo rudo runobata asi hapana zvakawanda zvekuda nezvazvo mafuta asina kunaka epakati pechikamu . Faye Remedios zeroes mune mashoma chiuno-anoridza mafambiro.
A muffin top ndechimwe chezvinhu zvinoshungurudza kubata nazvo zvichipihwa kuti kune mazuva mazhinji chete apo iwe unogona kuzvivanza nebhurugwa rakakwirira-waisted. Pane migumisiro yakakomba yehutano kuva nayo. Kushaikwa kwekurovedza muviri, mararamiro asina kunaka uye kushomeka kwehope ndizvo zvikonzero zvinowanzoitika zvinoita kuti tsandanyama dzedu dzemudumbu dzipere simba.
Mafuta munharaunda iyi akabatanidzwa nehuwandu hwehutachiwana hwechirwere cheshuga, hypertension, chirwere chemwoyo nezvimwe zvinetso zvisingaperi. Nzira inonyanya kushanda yekunangisa nyaya ndeyekusanganisa kumwe kudzidziswa kwesimba neCardio workouts yako, anodaro nyanzvi yezvehutano nekugwinya Mickey Mehta. Hezvinoi maekisesaizi anogona kuderedza mudumbu mafuta , kukupa yakanyatso-toned yepakati-riff. Batanidza zviitwa izvi pamwe chete nekusiyana kwepuranga kwataurwa pamusoro.
Crunch Time
Crunches inzira yakanaka yekuve nechokwadi chekuti iwe unonyatso gadzira yako yepakati tsandanyama uye uvasimbise mukuita. Heino maitiro ekuzviita nenzira kwayo.
Tanga ne akarara pasi kumusana kwako pameti. Benda mabvi ako uye isa maoko ako kumashure kwemusoro wako. Dhonza iwe kumusoro uye monereka zvishoma kuti gokora rako rekuruboshwe ribate ibvi rako rekurudyi. Zvidzikisire zvakare kunzvimbo yekutanga. Dzokorora negokora rekurudyi uchibata ibvi rako rekuruboshwe. Ita 20 reps kune rumwe rutivi.
Tora Pushy
Push-ups chimwe chiitwa chinonangana nechepakati uye chinokupa yakakwana abs Workout. Kana iwe ukawedzera reps, iwe unokurumidza iwe kuwana chimiro . Heino maitiro ekuzviita nenzira kwayo.
Pinda munzvimbo yepuranga pamaoko ako. Dzikisa muviri wako wakananga pasi. Sezvaunouya, unza gumbo rimwe mukati mafudzi ako. Sunungura uye udzokere kunzvimbo yekutanga. Dzokorora nerimwe gumbo. Ita 25 reps negumbo rimwe nerimwe.
Plate Patrol
Kwese kuedza kwako kwekurovedza muviri kuchaparara kunze kwekunge wadya nemazvo. Sezvo nyanzvi dzichakuudza, abs inogadzirwa mukicheni, uye kunze kwekunge iwe uchitevera kudya kwakanaka uye kune hutano, hauzoone mhedzisiro. Kudzikira marara echukafu ipfungwa yakanaka uye saka kuve nechokwadi chekuti wanwa mvura yakakwana.
Vinod Channa, mudzidzisi wekusimba muviri ane mukurumbira, anotenda kuti kudya kwako kunobata basa guru mukurwisa ab flab. A muffin top is a fat layer pazasi pedumbu; iyi ndiyo nzvimbo iyo mafuta anogara nekukurumidza asi anotora nguva refu kuenda. Kuti ubvise izvi, kurovedza muviri chete hakuna kukwana. Iwe unofanirwa kutarisa kudya kwako zvakare. Sarudza iyo yakaderera-carb, kudya kusina-mafuta . Iwe uchafanirwa kumirira kweinenge mwedzi miviri kuti uone mibairo asi ita shuwa kuti yako kudya uye kurovedza muviri ose ari maviri anotariswa nemurairidzi ane ruzivo.
Ita The Twist
Simuka woisa maoko kuseri kwemusoro wako wakatambanudzira magokora. Benda mabvi ako zvishoma uye shandura kune rimwe divi uyezve kune rimwe. Ita shuwa kuti chiuno chako hachifambe paunenge uchiita chiitiko ichi. Ita 25 reps kune rumwe rutivi.
Kuyambuka Mitsetse
Mira netsoka dzako dzakafara-farana. Vhara maoko ako kuseri kwemusoro wako wakapamhama magokora. Simudza ibvi rako rekuruboshwe kumusoro uye udzikise gokora rako rekurudyi kuti usangane nebvi iri. Dzokera kunzvimbo yekutanga uye dzokorora kune rumwe rutivi. Ita 25 reps kune rumwe rutivi.
Kana iwe uri mumwe munhu asinganakirwe nekuita izvo zvataurwa pamusoro apa, isu tine chimwe chinhu chatakakuchengetera. Isu nyora nhanhatu inonakidza yoga uye kutamba kunofamba kuenda bata dumbu rako . By Synjini Nandi.
Kana iwe uchitsvaga nzira dzekutaura yako yepakati, isu takakufukidza. Nepo macrunches nemapuranga angave anga ari maitiro ako ekurovedza muviri munguva yakapfuura, idzi nzira nhanhatu dzekugadzira dzinochapura dumbu rako muchimiro pasina nguva.
Tora Yogic
Yoga ibasa rakakura rekuita muviri wakakwana uye pfungwa uye ine zvakasiyana-siyana mhedzisiro zvakare. Mhedzisiro yacho yakazara uye haungotauri muviri wako, iwewo kunatsiridza kutenderera kweropa uye inoshanda pamitezo yako zvakare. Iyo core inoda kubatanidzwa kana iwe uchida flat dumbu. Maererano naRupal Sidhpura Faria, murayiridzi weyoga ane mukurumbira, chikanganiso chinowanzoitwa nevanhu pavanenge vachishanda panheyo inongosimbisa dumbu-chaizvoizvo, unoda kusunga dumbu, musana, uye matako. Zviri nani kusimudza chiuno chako uye kukwevera mbabvu dzako mukati. Izvi zvinosanganisirawo kubata zvakavanzika zvako uye kubata zvese izvi pamwe chete, izvo zvichabatsira kubata dumbu rako. Heano mamwe maitiro eyoga anoshanda zvinoshamisa kuderedza dumbu rinoputika . Heano maitiro ekuzviita nenzira kwayo. Belly-Busting Yoga Moves
Navasana (boat pose)
Rara nemusana. Gwira mabvi ako. Simudza musoro wako nemapendekete uye umise maoko ako pakati pemhepo nedivi rako, uchinongedza zvigunwe zvako kuzvigunwe. Zvino simudza makumbo ako, rimwe panguva. Bata chimiro ichi, uchibata pakati. Bata kwenguva yakareba sezvaunokwanisa. Ita mamwe maitiro ekumonyorora pakati peNavasanas.
Vakrasana (vakarara)
Izvi zvichashanda pamativi ako, obliques uye waistline. Rara nemusana wako nemabvi akakotama uye maoko akadhonzwa kunze pamwe nemutsara wemafudzi ako munzvimbo yeT. Inhale, uye paunenge uchifema shandura mabvi ako kurudyi uchitarisa kuruoko rwako rweruboshwe. Dzokorora zvakafanana kune rumwe rutivi.
Suryanamaskara (kukwazisa kwezuva)
Mutsara wegumi maposs akaitwa mukuyerera, iyo Suryanamaskara ndeye yakazara-muviri kurovedza muviri. Ita shuwa kuti unodzidzira pamberi pemudzidzisi pakutanga, uye nebhonasi dumbu rinocheka chikwereti , bata muviri wako zvakasimba paunenge uchiita pose. Ita kanenge masere kusvika gumi reps mune imwe kuenda kuti unyatsonzwa mhedzisiro yeiyi pose. Chinhu chakanaka ndechekuti, unenge uchishandira mapoka akasiyana mhasuru paunenge uchiita iyi yoga kurovedza.
Ita Tango
Tango ndiyo yakanyanya rudo nzira yekurovedza muviri. Mafambiro mazhinji anoda kuti iwe ubvumirane uye ubatanidze yako musimboti. Kiran Sawhney, nyanzvi yekusimba uye muvambi weFitnesolution.com, anoti, Tango kutamba kunononoka uye mabvi ako anogara akakotama saka uri kupa makumbo ako nepakati basa rakakura. Inobatsirawo kuburitsa chepfu kubva mumuviri uye kuchenesa pfungwa nemuviri seyoga. Kana iwe uchida kutamba, heino fomu rekutamba rinobata musimboti wako uye rinokupa mibairo zvakare. Heano mafambiro aunofanirwa kuedza.
Belly-busting tango inofamba
Eights
Dhirowa nhamba yezvisere netsoka dzako nekutenderera uye kushanda muviri wako wepamusoro nepasi, asi wakapesana.
Twists
Iwe unenge uchitsanangura denderedzwa neine kumberi ochos, nhanho yepadivi, imwe yekumashure ochos uye imwe padivi. Izvi zvinosanganisira kwakawanda pivoting uye fluid kufamba.
Kupidiguka
Zvakafanana negomo paunorerekera uye ukasendamira mberi zvachose apo tsoka dzako dziri shure. Kunyangwe ukasendamira kumberi, iwe wakanangidzirwa pane yako axis uye izvi zvinogoneka chete kana iwe ukaita iyo yakakosha.
Sarudza iwe waunofarira kana sanganisa zvese izvi zviitwa zvakanyorwa pamusoro, uye isu tine chokwadi chekuti iwe uchaona mhinduro munguva pfupi. Saka, gadzirira kutaura zvakanaka kuflab uye kuti mhoro kune flat abs.
Mifananidzo: Shutterstock
Nezvipo kubva kuKriti Saraswat Satpathy
