Kudzidzisa chirongwa
Ita zvakakanganwa kaviri kana katatu pavhiki, pasina zororo pakati pemashandiro ekusimbisa masumbu nemakumbo. Usati watanga kushanda, shumira kwekanguva maminitsi mashanu. Dzorera zvinetso kamwechete kana kaviri, zvichienderana nekuwanikwa kwenguva. Iwe unotoda: dumbbells 2-4 kg, exertube, shock absorber, yoga mat uye fitball.
Squats uye kutambanudza
Mira zvakasimba, makumbo zvishoma zvakanyanya kudarika vafudzi, simbisa maoko pamusoro pemusoro wako nemaoko ako kune umwe neumwe. Tora kufema kwakadzika uye kumira mukati me squat. Edzai zvakanyanya sezvinobvira uye svinamira mberi, kuisa maoko enyu pasi. Inzwa kuvhiringidzika kwemisungo kubva kumashure kwehudyu nemhuru. Inhale uye dzokera kunzvimbo ye squat, tambanudza musoro wako. Exhale uye simuka. Ita zvinodzokorora 4.
Push-up push-ups
Misungo yebhokisi, maoko nemisungo-stabilizers inoshanda. Tora pose yebhari nekusimbiswa pamabvi nemaoko, maoko zvishoma kudarika mapepa. Enda pasi pasi, nechemberi kuruoko rworuboshwe iri pedyo nebhokisi, uye rakarurama, tora zvakanyanya kumativi. Dzorera pushing-up. Ita zvinodzokorora zvishanu uye shandura chinzvimbo chemaoko. Dzokorora zvose zvakasarudzwa zvakare.
Kudzorera nekusimudza maoko
Uturu hwemakumbo, makumbo, mapepa uye musimba-stabilizers inoshanda. Tora dumbbells mumaoko ako. Ruoko rworudyi runonamatira pahota uye unounza uremu pamapfudzi, chikwande chinotumirwa kumuviri. Ruoko rworuboshwe runoderedzwa pamwe nemuviri, chikwande kusvika pachidya. Ita runyararo nerutsoka rwako rworuboshwe kumashure, panguva imwe chete uchikwevera ruoko rwako rworudyi, uye uchisiya kune rumwe rutivi. Dzokera kunzvimbo yekutanga. Ita zvinodzokorora zvishanu, uye shandura chinzvimbo chemakumbo nemaoko. Dzokera zvakare zvakatemwa.
Direct draft draft
Misungo yemakumbo, zvigaro nemashure zvinoshanda. Hook the exertube ye chinhu chisinganyunyuti chiri pamberi pako pakakwirira mamita maviri. Uchinge uchinge wakagadzikana, simudza maoko ako pamusoro pemusoro wako uye zvishoma nezvishoma uchipararira kumativi (naizvozvo, maoko "atora" mumhepo tsamba yechiLatini "V"), zvimiti zvinotendeukira pasi. Enda uko ku squat. Dzokera shure, uchidhonza ribhoni. Paunenge uchitakura muviri wakakomba wakagadzirika, uye uchitambanudza maoko, tora chiuno uchienda kuchiuno. Dzokera kunzvimbo yekutanga. Ita zvinodzokorora gumi.
Kufambidzana kwakagadzikana nekunamatira
Uturu hwemakumbo, madonzvo, chifuva, maoko nemisungo-stabilizers inoshanda. Mirai makumbo, makumbo mafupa akaparadzaniswa, makumbo akaenzana kune mumwe nemumwe. Tora dumbbells muruoko rwako uye ugovabata pabhokisi, zvigadziro zvinoshandiswa kune mumwe nemumwe, zvipfeko zvinomanikidzwa kuzorwa nemuviri. Bhenza mabvi akakodzera uye urembedze mberi, kukoshesa ruoko rworuboshwe diagonally kusvika kuruboshwe rworudyi. Kwira uye uende kuruboshwe, uchiita chikwereti noruoko rwako rworuboshwe, chikamu chikadzokera pasi. Zvakare, itai kurwisa. Dzokorora kanomwe uye uchinje rutivi.
Jump
Misungo yemakumbo, zviuno nemisumbu-zvinodzivirira zvinoshanda. Isa tsoka dzako dzakapfuura kudarika mapepa ako uye udzike mu squat. Munguva yebasa rose, chengetedza maoko ako pamberi pako: zvipfeko zvakakotama, zvigunwe zvinounganidzwa muchikanda. Enda pasi zvishoma, uye tumira kuruboshwe kuruboshwe, uchikwevera kurudyi uye uchibatisisa kurema. Dzokera kune squat uye dzokorora. Ita zvinodzokorora gumi uye uchinje rutsoka. Kana basa racho richiita sezviri nyore kwazvo (pamakadzokorora ekupedzisira iwe unofema zvakanaka), tora bhora rezvechiremba kana dumbbell rinorema 3-4 kg.
Kuwedzerwa kusvika kumadzinza
Triceps uye kusimba musimba kunoshanda. Chengetedza exertube yechinhu chakasimbiswa chiri pamberi pako pakakwirira kwe 30-50 cm kubva pasi. Tora pose yebhari nekusimbiswa pamakwenzi nemaoko. Tora mubati weiyo inobata muruoko rworudyi: bhokwe rakakotama, shanduro iri pedyo nemuviri, tape iri kutambanudzwa. Kubata mahudyu nemapfudzi mumutsara, tora ruoko rwako rworudyi kumashure. Dzokororazve bhokwe uye dzokorora chikamu. Ita zvinyorwa zvishanu uye uchinje rutivi.
Bhiriji iri pa fitball
Masumbu emagetsi uye musimba-stabilizers inoshanda. Putira tape-shock absorber zvakapoteredza muhudyu, rara nemutsipa wako pa fitball kuitira kuti musoro wako nekumusoro zvinyoronyoro zviri, pakati pebhora. Isa tsoka dzako pfudzi zvakaparadzana. Kukunda mhirizhonga ye tepi, edza kuchengetedza mabvi ako pamutsara mumwe wakarurama nemakumbo. Nhumbi dzinotungamira mberi kwake mubhokisi chepamusoro, zvigunwe zvichinyengera. Kubva muhudyu musingazungunuki, ita zvinyengeri kuruboshwe. Dzokera kunzvimbo yekutanga uye dzokorora kufamba kuenda kurudyi. Izvi zvichaita imwe yakagadzirirwa. Ita zvinodzokorora 6.