Nzira yekuveza sei matanhatu-pack? Abs yemurume haisi yaunoda kuita. Vanhu vazhinji vakaedza kudzidziswa mudumbu vanozoona kuti kunyangwe vangani dumbu rinokunguruka pazuva, havagone kugadzira mitsetse yemudumbu, ndosaka?

Vanhu vane matanhatu-pack abs vanofanira kuva nemafuta emuviri akaderera zvikuru, nokuti mafuta akawandisa achavhara mhasuru, uye pasinei nokuti unoshanda nesimba sei pakurovedza tsandanyama dzemudumbu, haugone kuita kuti mutsetse wetsandanyama wemudumbu uoneke. Naizvozvo, kana iwe uchida kukudziridza tsandanyama dzemudumbu, chirevo ndechekuti huwandu hwemafuta emuviri hunofanirwa kudzorwa pazasi 18%, uye ipapo kudzidziswa kwedumbu kwesainzi kunogona kukurumidza kukudziridza tsandanyama dzemudumbu.

Kana chikamu chako chemafuta chemuviri chakakwira, kana uine mafuta muchiuno, saka unofanirwa kutanga wadzikisa mafuta. Kuderedza mafuta kunofanirwa kutanga kubva pamativi maviri: Chekutanga, manejimendi ekudya, kure nemhando dzakasiyana dzekudya zviri nyore kuwedzera uremu, kunyanya marudzi ese ezvikafu uye zvinwiwa. Tinofanira kudzidza kuzvibikira pachedu, kudya miriwo ine fiber yakawanda, kudya mafuta mashoma, uye kuchengetedza kudya kwakareruka kwezvikafu zvitatu kuitira kudzora kudyiwa kwekoriori uye kudzivirira kuunganidzwa kwemafuta. Yechipiri ndeyekusimbisa aerobic kurovedza muviri, kuomerera pakumhanya, kutamba, aerobics, kutamba uye dzimwe nzira, kutevedzera 1 awa yekurovedza muviri zuva rega rega, inogona kuvandudza basa remetabolism, kukurudzira kuderera kwehuwandu hwemafuta emuviri, inzira inoshanda yekurasikirwa nedumbu. mafuta. Kana iwe uchida kukwesha mafuta panguva imwe chete, mutsetse wetsandanyama wemudumbu unoratidza zvishoma nezvishoma, ipapo iwe unogona zvakare kuita boka rekudzidzira kushungurudza mudumbu zuva rega rega, kuitira kuti kana huwandu hwemafuta emuviri hudonhe pasi pe18%, tsandanyama yedumbu. mutsara uchaonekwa zvishoma nezvishoma.

Chekupedzisira, pakuita kudzidziswa kwekushungurudza mudumbu, usaite kudzidziswa kwemudumbu wega, nekuti boka remudumbu retsandanyama rinoumbwa nemapoka madiki emhasuru, isu hatigone kudzidziswa kumwe chete, asi kusarudza zviito zvakasiyana kune ese-kutenderera, akawanda- angle engraving, kuitira kudzidzisa mutsetse wetsandanyama yedumbu nekukurumidza uye zvakanyanya. Kudzidziswa kwemhasuru yemudumbu hakudi kurovedza muviri zuva rega rega, kurovedza kamwe chete zuva rega rega kunogona kuitwa, kubatanidza basa nekuzorora, kupa mhasuru dzemudumbu nguva yekuzorora yakakwana, tsandanyama dzinogona kukura zvakanyanya.

Inotevera inogovera huwandu hwakazara hwekudzidziswa kushungurudzwa kwemudumbu, kudzidza chiito chetsika, chimwe nechimwe chiito chemapoka e4, boka rimwe nerimwe re10-15 nguva, kuomerera kune mwedzi inopfuura 2, mitsetse yemudumbu inogona kuonekwa nokukurumidza. Chiito 1. Rara nemusana woumburudza dumbu rako
Ita 15 kudzokorora kwemaseti matatu

Fambisa 2. Benda mabvi ako kumativi ose maviri

Ita 10 kudzokorora kwemaseti matatu

Chiito chechitatu, gumbo rakapfugama rakapfugama,

Chiito 4. Makumbo echigero kumusana wako

Bata kwemasekonzi makumi matatu uye dzokorora kwemaseti matatu

Fambisa 5. Russian Twist

Bata kwemasekonzi makumi matatu uye dzokorora kwemaseti matatu

Chiyeuchidzo chekupedzisira: Mushure mekugadzira chimiro chemudumbu, iwe unofanirwawo kuchengetedza 1-2 mudumbu kudzidziswa kushungurudzwa kwevhiki, uchidzivisa kuwedzera uremu, kuitira kuti udzivise kuora kwemasumbu emudumbu kana kuvharwa nemafuta. Chete nekuchengeta kuzvidzora kwakaringana uye kunamatira kune yako abs iwe unogona kuchengetedza zvirinani yako abs.

Chiito chechitatu, gumbo rakapfugama rakapfugama,