Elastic Gebbon, rimwe na rimwe iduhamagarira kugura amatangazo atari agace k'amasako gusa, ahubwo ni umwirondoro uzahita hamwe nindogobe nziza cyane mumibiri ya Berezile. Kunywa Corset, Ongera usubiremo amafaranga yinyongera hanyuma uzigame amafaranga yo kwiyandikisha muri Simulator - Urashobora kwica inzira eshatu zo kurasa avuye kumase imwe.
Twafashe imyitozo 8 kuri wewe, ishobora gukorwa utareba kure yo kureba ibitaramo bya TV yo mu mutwe ukunda cyangwa kwiga ururimi rw'amahanga. Ibintu byose ukeneye ni amatsinda ya elastike, imyenda myiza n'iminota 30 yubusa inshuro eshatu mu cyumweru (nyamuneka nturirire nyuma yiminota 10 wahisemo imyitozo inshuro eshatu mucyumweru bizaba byiza !).
Ntiwibagirwe ko mbere, ndetse n'amahugurwa yoroshye, ugomba gushyuha: gusimbuka neza, ugomba kubirukana kurugamba.
Umunyururu n'umunyururu umwe
Squats ni alpha na omega imyitozo kubakobwa. Hariho n'abafite amahirwe menshi hamwe nizunguruka ahantu heza rimwe na rimwe, bavoma indogobe. Gushimangira imitsi ikiraro, shyira amaguru kubugari bwibitugu, Tags gum hejuru yivi. Kora uduce 10, kandi elastike ntizemera ko amaguru ajya kumpande. Kuruhuka amasegonda 10. Noneho kora inzira zo kumanuka - 9, 8, 7 nibindi nibindi.Yicaye ndetse n'imbitse
Shira amaguru ku bugari bw'ibitugu, shyira kaseti munsi y'amaguru, fata impera mu ntoki hanyuma ugere ku gituza. Tangira guswera, kurasa kw'amabanda bizatangira kurambura, gutera imbere. Kora kandi 10 yegeranye no kuruhuka amasegonda 10. Witondere gukurikira amavi: amaguru agomba kuba perpendicular hasi kandi ntukajye imbere. Ariko indogobe, ku rundi ruhande, amababi ashoboka. Urashobora gukora imyitozo iruhande rwa sofa cyangwa intebe hanyuma ugerageze kwicara kure ya santimetero 10-15.
Mitiguy!
Kurambura kaseti hejuru yumutwe, uburemere bwa peroxide kumaguru yiburyo. Ibumoso bwoza gato kandi yunamye mu ivi. Gukomera ku gifu no gukonjesha ivi ry'ibumoso n'igitugu cyibumoso. Umunaniro - kubwimbaraga, umwuka mu kuruhuka. Kora inzira 30, hanyuma uhindure uruhande. Ni ngombwa gukomeza gum igihe cyose irambuye, kandi ikangurwa.Gunny Bituhu
Nko mu myitozo ya kabiri, kwihutisha amaguru ku bugari bw'ibitugu, elastikisikasimbuka munsi y'ibirenge. Impera yinyoni ipfunyika imikindo kugirango uburebure bwubusa butava hasi kugeza hagati yikibuno. Ku mpumuro, uzamure amaboko kuri clavicle, wasibye umwuka. Reba ko inkokora idatandukanya mu byerekezo bitandukanye. Kora uburyo 10 kugirango ubuze fagitire hamwe no guhagarika amasegonda 10.
Mpandeshatu
Amaguru ku mugari w'ibitugu, uhambire amenyo azengurutse akaguru. Kumunaniza, dufata ukuguru kwiburyo nka pendulum, hejuru bishoboka. Dukora inzira 10, hanyuma uhindure ukuguru. Uruziga rugomba gusubirwamo inshuro 3-5.Kumwenyura no kumuhesha
Turaguma mu mwanya umwe ujyanye n'amaguru. Shaka ingingo ya plot - urukuta cyangwa akabati. Dutangira maha ikirenge cyiburyo inyuma. Reba ko amenyo aguma ku maguru, kandi ntiyigeze apfukama. Kora 10 makhov, hanyuma uhindure ukuguru. Nyuma - amasegonda 10 yo kuruhuka. Noneho uburyo bumwe kuri konti igabanuka - 9, 8, 7 kuri buri kuguru.
Kugorora umugongo
Gutera amaboko inyuma yinyuma hanyuma urambuye elastique. Ibumoso - kurwego rwinguzanyo, iburyo - kurwego rwicyuma. Ku mpumuro, i Ripobayi nziza, ibuye rigomba guhangana n'intoki, kandi ukuboko kugororotse rwose. Garuka witonze murugo. Kora uburyo 3 inshuro 10 kuri kuri.Gufata igikona!
Shira amaguru ku bugari bw'ibitugu kandi imyanda ya reberi hejuru y'amavi. Gake gato kugirango usubire inyuma. Muri uyu mwanya, fata intambwe 10 iburyo, hanyuma 10 ibumoso. Dukoresha igikona kizengurutse inzu, kugeza igihe ubara ijana.
Umwanditsi Umwanditsi: Daria Ionina
Ibishushanyo: Shutterstock