Ndiani asati amborota kuva nedumbu rakanyatsotsanangurwa? Chokwadi iwe wakave nezvakawanda zvekutsvaga kuGoogle mhinduro uye waunza chiuru chekugara-ups mune yako yekudzidzira maitiro kuti uwane iyo yakanyatsotsanangurwa matanhatu-pack. Tinokuunzira mhinduro yechakavanzika ichi nhasi nechinyorwa ichi.
Usarega kudya, kana zviuru zviviri zvemacrunches saCristiano Ronaldo, kana kuzadza mapuroteni anozununguka ndizvo zvinoita kuti utaridzike.
Dumbu redu riri sei?
A bit of anatomy haamborwadzi kuziva kuti iboka remhasuru ratiri kushanda pariri. Vazhinji vedu vanhu vanofa tine dambudziko rekuti mafuta anovhara dumbu redu uye haatibvumiri kuona tsandanyama inotsanangurwa. Izvi zviri nyore kuita pabiceps kana quads, semuenzaniso.
Sezvatakakuudza kare ichi chinyorwa, dumbu redu harigoni kukamurwa kuva pasi kana kumusoro. Ndinoziva kuti wakaverenga zviuru zvezvirongwa zvinokukurudzira kuti ushande abs yako zvichienderana nenzvimbo yaunoda kusimbisa, asi ndine urombo kukuudza kuti zvose chikamu cheboka rimwechete remasumbu: rectus abdominis.
The rectum ndiyo tsandanyama inomhanya kubva kumbabvu kuenda ku pubis, kureva, hunde yedu yese. Zviripachena, rectus abdominis ine chepamusoro nechepazasi chikamu, senge chero imwe tsandanyama. Asi hauzokwanisi kuashandisa wega. Ungafungidzira uchikwanisa kudzidzisa chete epamusoro quadriceps? Hazvibviri kupatsanura mamhasuru kuita nharaunda imwe chete.
Inotanga kuonekwa riini?
Mhinduro yacho iri nyore kwazvo: kana tine chikamu chakaderera chemafuta emuviri. Uye isu tinogona kuita izvi nenzira mbiri: kuburikidza nekudya uye neyakakwana yekurovedza muviri.
Zvokudya zvinokosha
Kunze kwekunge nekuda kweiyo genetics iwe wakava nekukurumidza metabolism uye iwe wagara uine yakaderera mwero wemafuta emuviri, zvakajairika kuti uende kune chikafu chinovimbisa kukwana kwecalorie. Izvi zvinoreva here kuti ndinofanira kurega kudya? KWETE! Usarega kudya, kana kubvisa kudya, kana kurambidza mapoka ezvokudya zvinovaka muviri.
Zviripachena, chero ultra-processed chigadzirwa (pastries, zvinwiwa, chikafu chinokurumidza) chiri kunze kwekudya kune hutano uye chero chikafu chinoda kuderedza macalorie. Tichangokwanisa kuderedza mafuta emuviri kana tikaderedza macalorie atinodya uye kuwedzera kushandiswa kwekoriori. Iwe unofanirwa kungwarira zvakanyanya nechikafu chauchazodya, asi haufanirwe kubvisa mapuroteni, mafuta ane hutano kana makabhohaidhiretsi.
Sarudza yakanakisa vhezheni yavo yese kuti uve nechokwadi chekushanda kwakanaka kwemuviri. Kurasikirwa nemafuta ibasa rakawanda pane kuwana tsandanyama, saka iva nemoyo murefu uye usakanda tauro.
Izvo zvakakoshawo kuti ugare wakanyatso hydrated nemvura, uye kuti urege kunwa doro (hapana waini, hapana doro). rangarira kuti varipo macalorie asina chinhu uye hapana chavanopa.
Bet pane multi-joint exercises
Ndokumbirawo urege kuzviranga nemadhafu. Neplank boom, vatambi vanoita kunge vakanganwa kuita chero mamwe maekisesaizi. Icho chiitwa cheisometric chinoita sechakanaka kwandiri, chero zvikaitwa nemazvo, asi akawanda-akabatana maekisesaizi anokubatsira zvakanyanya kana uchitsanangura.
Ndinorevei ne-multi-joint exercises? Kune avo vese vanosanganisira basa remhasuru dzinoverengeka panguva imwe chete mukufamba kumwe. Mimwe mienzaniso ingave:
- kettlebell deadlift
https://www.youtube.com/watch?v=WgIDj3dolwg
Kune nzira dzakati wandei dzekuuraya: nebarbell, nejecha, nemadumbbells, kana kettlebell. Iwe unogonawo kutamba nematanho akasiyana ehupamhi hwemakumbo. Muchiitiko ichi, panzvimbo yekuenda pasi zvachose zvakananga (pasina kupotsa kupfugama mabvi), tichatamba kuita squat inoshandiswa ne gluteus. Kunyangwe zvichiita sekuti uri kuita basa rezasi remuviri, ndinokuvimbisa kuti dumbu rakakosha muchiitwa ichi.
- kettlebell swing
Pano iwe unonyatsoona basa redumbu. Zvose mabheti uye rectus abdominis ichange iine mutoro wekudzivirira pasi rako rezasi kubva pakukuvadzwa. Ndicho chikonzero iwe uchifanira kugara uchivachengeta zvakasimba uye kushandisa simba rakawanda sezvinobvira navo.
- Windmill ine kettlebell
Ndinoziva kuti ndinoremerwa nezviyereso zveRussia, asi zvinoita sekunge zvakakosha kwandiri kuti nditarise dumbu. Ichi chiitiko, Windmill, chichaita kuti maoblique ako ave nemoto. Izvo zvakakosha kuti pasave nekuzununguka muruoko rwakabata huremu kumusoro, saka tanga nehuremu huremu kusvika wagona maitiro. Ndinokuvimbisai kuti mangwana muchaona kushanda kwamaita dumbu rose.
- Mushonga Bhora Wall Squat
Iwe unogona kunge usati wambodonha nekuda kwekuwedzera kuwedzera kusimba kumadziro squats. Nechega, chiitwa ichi chinonetesa, asi mamwe mafambiro ane bhora... achaita kuti ufunge! Usazvisundire nehuremu hwakawandisa nekuti maoko ako anogona kuneta nekukurumidza.
- Mushonga Bhora Rinorova
https://www.youtube.com/watch?v=Rx_UHMnQljU
Ndingafarire chiitwa ichi zvakanyanya? Pamusoro pekutarisa sekunakidzwa kwakawanda kwandiri (nekuda kwezvose izvo zvinotaridzika sechinhu chinotema matanda), unoshanda zvachose muviri wese. Muvhidhiyo, mukomana anoshandisa bhora rejira rine bounce, ndinokukurudzira kuti usarudze mishonga yejecha mabhora. Mukushayikwa kweiyo rebound, "ichakumanikidza" iwe kuti uite yakadzika squat kuti uitore kubva pasi.
- Kusimudza kettlebell yeTurkey
Muvhidhiyo vanoshandisa dumbbell, asi ini ndinokurudzira kettlebell kudzivirira chero kuzungunuka kwehuremu uye kugadzirisa kubata. Muchiitwa ichi tinodzokera kubasa muviri wese. Yeuka kuzviita kumativi ose kuitira kuti zuva rinotevera usave nemarwadzo muhafu imwe chete yemuviri wako.