Unoda kubvisa mapundu asina kunaka pamudumbu mako uye kukudziridza mutsara, zvino teerera kutora. Iyo inopa mutoro pairi rose rectus abdominis muscle, asi mushure hauna kudarika. Pamusana pekugadzirisa kwayo, hutori hunogona kutora mhando mbiri dzekuchinja.
Itai pfupa pamakwikwi
Kudzidzira muviri kwakaoma uye kune vanotanga huchava huwandu, sezvo huchafanira kubata nzvimbo yacho, kuvimba chete pamakumbo nekuda kwekushungurudzika kwemasisita. Kana iwe uchida kuziva kuti ungadzidza sei kuita chirongwa chekudzidzira, zvinokosha kuti usaparadzanisa nzira yakarurama yekushandiswa. Isa iwe pasi, uchitambanudza makumbo nemaoko. Pamwe chete simudza makumbo ako uye edza kubata maoko ako kune tsoka dzako. Makumbo anofanirwa kunge akangotama pamabvi. Chimwe chinhu chinokosha - kufungidzira kunofanira kuitika nekuda kwekudhinda. Kubva kumativi muviri muviri uchatarisa sechinyorwa cheChirungu "V". Mushure mekugadzirisa chinzvimbo, zvishoma nezvishoma kudzokera kuPI. Kana iwe uchida kuwedzera mutoro, tora huwandu hwehuwandu, somuenzaniso, dumbbell . Imwe nzira yekuwedzerwa mutoro, unogona kukunda maitiro aya - usaderedza maoko ako nemakumbo mushure mekuita chibvumirano.
Dzidzirai pfuko mumire
Iyi shanduro yemutambo iyi inotarisirwa kutambanudza mushure uye kumashure kwemakumbo. Mukuwedzera, pane kutambanudza kwakanaka kwepemusoro, iyo inobatsira kubvisa marwadzo. Kuti uite panga, isa tsoka dzako pamwechete kuitira kuti mapfupa asangane. Shingairira mimba muhudyu uye tenderera, zvingopfugama pamabvi. Gamuchira maziso ako, uye vamwe vatambi vakakurumidza vanoedza kuisa minwe yavo pasi pezvitsitsinho zvavo. Kuramba uchikotama, edza kubatanidza zvikwereti kumatumbu emhuru. Zvakakosha kuti mutsi wakasununguka. Bata nzvimbo yacho kusvikira yakanyarara, pasina kubata mweya wako.