Latsa rocking makirci a cikin zauren da a gida. Tare da mu da sauki koyi

Summer, da teku, da kuma rairayin bakin teku - yana da wani irin juna Concepts, turawa da mutane da kuma 'yan mata da su janye jiki zuwa wani yiwu iyakar. Ta iya zama saman athleticism, amma ko da ya saba siririn jiki janyo hankalin more hankali fiye da sagging ciki da kuma janar decrepitude na "jiki." Kuma a wannan hasashe, wanda yana nuna tseren ga kyau jiki, da yawa izinin manyan, idan ba duniya, kuskure: agogon ga wata da safe ko da yamma tafiya, yin dubban zauna-rubucen a latsa, shirya yunwa buga da kuma sauran labarun. A wannan labarin, za mu yi kokarin har zuwa yiwu ga rufe wadannan al'amurra, don nuna abin da ya kamata a rocking latsa kewaye, yanã tafiya da gaggãwa, rage cin abinci. Bari mu ba ja da "cat ta wutsiya" za a fara!

Saboda haka lilo makirci latsa. Wata kila wannan shi ne kawai kungiyar na tsokoki, wanda shi ne mai sauki isa ga tsotso ko a gida, ko da yake ba kamar yadda ya kamata kamar yadda a cikin dakin motsa jiki. Kuma ba haka ba ne saboda gaskiya cewa gidaje ba su da wani mu'ujiza-simulators, masu horon da musamman "yanayi". The abu ne cewa, a cikin zauren, yin da yawa daga cikin darussan (squats, deadlifts, kafa presses , da dai sauransu) ga alama quite m daga ciki tsokoki, shi wanda ya yi samun zaki ya kaya, don haka pumped da aka girma sau da yawa ya fi dacewa. Duk da haka, da gidan ne quite mai kyau. Boys, ba shakka, da coveted cubes ne da kamar wuya da za a gani a su kammala ba, amma da suka tabbatar da wani siriri jiki. Sanya 2 shirye-shirye rocking latsa: a gida da kuma a cikin kiwon lafiya kulob din. Su ne muhimmanci daban-daban, saboda haka shi ne bu mai kyau zuwa ga samun Masana biyu. Amma da farko, kore camfin haka sau da yawa m ga mutane da yawa, yin dubban maimaitawar, ba ka inganta your na ciki tsokoki, da kuma mataimakin versa - aikata cũta. girgiza daya latsa, za ka ba rasa nauyi a ciki, saboda tabo akan rage kitse ba zai yiwu, da kuma 90% na nasara a nauyi asara - shi ne rage cin abinci.

Swing makirci a cikin latsa dakin

Mako 1-2:

1) Kiwon da kafafu a cikin vise a mashaya (daya daga cikin mafi wuya darussan) - 3x7.

2) Bar kafafu yayin kwance - 4x20 (25).

3) Classical karkatacciyar - 3x30 (50).

Mako 3-4:

1) Kiwon kafafu a kan crossbar a vise - 5x10.

2) jiki daga (kwance a kan wani benci karkata) - 3x30 (50).

3) Classical karkatacciyar - 3x30 (50).

Mako 5-6:

1) Kiwon kafafu a kan crossbar a vise - 5x10.

2) Yanã mai karkatar da Roman kujera - 4x25.

3) A diagonal curl a 4x12 block.

Ga wani tebur na tura talking. Bugu da ari, daya yana da zabi da darussan "da kanta". Sa'an nan kuma akwai darussan da suke da mafi kyau sakamako. Kamar yadda wani janar mulki, batun wani m rage cin abinci (a cikin wani hali ba zai iya jin matsananciyar yunwa!) Daidai tsince da shirin da kuma tsanaki horo ne guda cubes (duka biyu maza da mata) za a iya gani riga a cikin 2-3 watan horo. To, ba sosai da kuma dogon cimma mafarkin!

Swing makirci manema gida

Saboda haka, shirin for nazari a gida. A ka'ida, ba za ka iya canza bada, amma kawai qara nauyi a gida.

Mako 1-2:

1) Twists a kasa - 3x50.

2) A lokaci daya da Yunƙurin na hannuwansu da ƙafãfunsu kwance - 3x10.

3) Motsa jiki "Cuttlefish" - 3x10.

4) Yanã mai karkatar da tibia a benci - 3x15.

Wadannan darussan isa. A cikin wadannan makonni zuwa karshe 3 darussan bukatar ƙara 5 reps har ka isa 30.

Shi ke nan. Wannan dabara za ta ba ka damar da sauri da kuma sauƙi tsotso up your na ciki tsokoki. Don bunkasa sakamako na mahara shawarar safe / yamma jog for 20-30 minti a wata matsakaici taki. Kuma, ba shakka, rage cin abinci. Duk da cewa ya kamata a bi da shi - shi ne don rage amfani da azumi carbohydrates (sweets), cikakken mai (unsaturated fats, a akasin haka, shi ne bu mai kyau zuwa ga ci), da kuma kara da ci zare (zai fi dacewa da kayan lambu, amma zai iya zama kadan 'ya'yan). Good luck!