Kettlebell: kuongorora zvakadzama
Kusiyana nemagetsi, uko kuyerwa kuri kuenzanirana, panguva yekutakura nezviremba mutoro unoenda uchienzaniswa. Pakawanda, maoko ari pane imwe nzvimbo pakati pemubati, uye naizvozvo kubva kure kubva pane chikamu chakanyanya kudarika chemukomba. Nokudaro, paunenge uchiita maitiro, iwe unofanirwa kuita zvakanyanya kuedza kusimbisa uremu. Iyo michina ndiyo nzvimbo inoshandiswa kunyanya kushandiswa. Kubata pairi, iwe unogona kuchinja uremu kana kuhuchinja kubva kune rumwe rutivi kuenda kune rumwe.
Luggage
Nzvimbo yemaoko pahutoro inogona kuchinjwa, kunyanya kana iwe uchibatisisa. Nheyo, kana kuti nheyo, ndiyo inonyanya kukosha yegumbulu. Kuchengetedza panzvimbo ino, iwe unopa kugadzikana kukuru. Kudzidziswa nemumwe "mutoro", zvisinei pasinei nezviremba, zvigumbuso kana barbells - zvakakonzerwa nekukuvadzwa. Saka, iwe unoda kutevera mitemo yepakutanga yekuchengeteka. Mira zvakarurama. Chengeta mapepa ako kumashure uye edza kusasimudza. Tambanudza mimba. Usati watanga kufamba kwega kwega, mishonga inonyanya-pre-kutenderera. Edza kuzvichengeta mumamiriro ezvinhu aya panguva yose yekushanda. Usaisa mweya wako. Chengetedza kufamba. Shandisa rhythmically, kwete kukanda uremu.
Usati Watanga
Iyo yose yakaoma inosanganisira kupisa (izvo zvitatu zvokutanga zvidzidzo) uye zvinyatso kufamba. Kushanda kwenguva pfupi kunogona kuitwa zuva rimwe nerimwe, uye basa guru rinowanikwa kaviri pavhiki. Iwe unoda: chiremera chemakiromita mana neawa kuti ucherecheze nguva yenguva yekushanda.
Semi-squats
Tora chibvumirano nemaoko ose uye uise panzvimbo yechifuva, isa tsoka dzako paupamhi hwemafudzi. Nekusimbiswa pazvitsitsinho, enda pasi, sekunge iwe uri kuzogara pachigaro. Zvino ruramisa zvakare. Dzokorora maitiro okuita kwemaminitsi makumi mana. (anenge makumi mana-satsi), usashandura chinzvimbo chemaoko ako.
Denderedzwa
Tora uremu muruoko rwenyu rworuboshwe uye, mushure mokunge uchitenderera shanduro, ritungamirire kumashure kwako. Kanda uremu kubva kuruboshwe kuruboshwe uye uenderere mberi kwechikwata chemaawa, uchichinja uremu kubva kune rumwe rutivi kune rumwe. Ita basa racho kwemasekondi makumi maviri, uye shandura nzira.
Kuchinja
Dzorera uremu kubva kumusoro kusvika pasi uye uinzwisise nemaoko ose, ita navo pamusoro wako. Ita chimiro chechidimbu kune kuruboshwe rwehombe. Ita basa racho kwemasekondi makumi maviri, uye shandura nzira. Isai makumbo ako zvakapetwa, tora uremu hwemaoko ose uhuise pasi, pakati pechiuno chako; hafu-kugara. Zvadaro, ruramisa, kusunga zviuno mberi nechisimba, uye tambanudza maoko ako nechinyorere chiri mberi kwako. Kusiya uremu, gara pasi panguva imwe chete. Dzokorora kushambadzira kwakadaro kwemaminitsi 1. (anenge makumi maviri nemashanu). Mushure meizvi, ita navo neruoko rumwe, kushandura dumbbell kubva kune rumwe rutivi kune rumwe rutivi, uye pamusoro pemhirizhonga. Izvi zvinotora imwe 1 min. (dzinenge makumi mana nemakumi mashanu). Tora zvishoma. Tora dumbbell iri kuruboshwe, uise tsoka yako mberi, yakarurama - kubva kumashure. Kupfugama pamabvi, kudonha mudonho uye kudarika uremu kubva kuruboshwe kuruboshwe, uchiiisa pasi pemabvi erutsoka rwomukati. Zvadaro simuka udzorere uremu kudzokera kuruoko rwako rworuboshwe, asi ikozvino ita pamusoro pegumbo rako. Ramba uri mumhepo imwechete kwemaminitsi makumi matatu. (inenge 18 inodzokorora), shandura nhungamiro yekufamba kwemaoko uye kuita zvakafanana kune mamwe masekondi makumi matatu. Dzokorora basa racho kune rimwe gumbo. Tambanudza uremu kubva kune rumwe rutivi kune rumwe rutivi chete munzvimbo yakaderera, pasi petsoka. Musoro wemuviri unobudiswa kuitira kuti utarise kurutivi rworudyi. Panguva imwe chete, chengetedza maoko ako kusvika kumazinga emafudzi, uremu panguva imwechete - pamakumbo. Zvino ibudise muviri mumuviri wayo wepakutanga, uye simudza maoko ako kumusoro. Dzokorora basa racho kuruboshwe. Zvimwe mativi emaminitsi 1 (anenge makumi maviri akadzokorora). Usaisa maoko ako kumusoro, asi uzvichengetedze pachipfuva nguva dzose. Ita kumeso kuruboshwe, geda uremu hwezasi kusvika kune jasi riri pasi. Fungidzira kuti iwe unomira pakati pezvikamu zviviri zvegirazi, - edza kusawira mberi kana shure. Zvishoma nezvishoma dzokera kunzvimbo yakananga. Ita basa iri kwemaminitsi 1. (anenge makumi maviri akadzokorora). Shandura rutivi.
Isa tsoka dzako zvakakura, tora uremu nemaoko maviri uye uzvigadzire pasi. Gara pasi, zvino, kuomesa pazvitsitsinho, kururamisa. Uchishandisa kushanda kwakasikwa nekufamba kwechiuno, simudza uremu. Apo maoko acho ari pachikwata chechifuva, michindwe yakakomberedza muviri. Zvadaro zviisimudze pamusoro wako uye dzokera kunzvimbo yayo yepakutanga. Ita basa racho kwemaminitsi 1. (anenge makumi maviri akadzokorora). Usasimudza uremu pamusoro pemusoro wako.