Complex
Kudzidziswa kwakavakirwa pamutemo wepamusoro-soro: ita 1 miitiro ye simba rinoshandisa (8-15 kudzokorora, iyo inotora 1 miniti), kuitsinhanisa nemaminitsi maviri emaminitsi echitsika-platform (unogona kuita chimwe chezvikwata kana kuumba chero kusanganiswa kwayo). Pamusoro pe 1 guru series, unoda maminitsi gumi nemashanu. Kaviri pavhiki, ita mapeji 1-3, zvichienderana nehuwandu hwekudzidziswa uye nguva iripo. Kana iwe usingashandise mwedzi inopfuura 3, tanga ne 1 super series. Paunenge uchiziva zvakaoma, wedzera nhamba yezvokudya zvepamusoro kusvika ku 2. Uye kana wakagadzirirwa zvakanaka, zvino ita zvinyorwa zviviri zvekudzidzisa. Kwete nguva yakakwana here? Zvadaro gadzirisa 1 guru yakatevedzana, kusanganisira mairi zvakanyanya kufamba-kufamba. Pakutanga uye pamagumo ekugadzirira, ita Basic Step kwemaminitsi mashanu: simira uchitarisana neforuti, fambisa nayo nerutsoka rworudyi, ndokuisa rutsoka rworuboshwe. Zvadaro tora danho shure kubva papuratifomu, kutanga nerutsoka rworudyi, ipapo necheboshwe. Mamwe masekondi makumi matatu nemasere, shandura gumbo rinotungamirira. Pedzisa basa rokudzidzira nekutambisa maitiro ekudzivirira mapoka makuru makuru, kusanganisira mombe, shins, kumashure, mapepa, maoko, uye nyundo. Bata rimwe nerimwe, kwete chechemo, masikati 15-20.
Strength Exercises
1. Mahi pane diagonal. Kuita muviri kunowedzera masimba emapfudzi, kumashure nemaoko. Simira uchitarisana nhanho-platform. Isa tsoka yako yerudyi pairi. Tambanudza maoko ne-dumbbells simudza pamberi pako kuitira kuti ivo vari pamusoro pemapfudzi, uye ruoko rworudyi kumusoro, uye kuruboshwe kune zasi, matende anotarisana. Ita kuti iwe uise maoko ako pasi uchienda kuruboshwe rwako. Ita nhamba inofanirwa yekudzokorora, zvino shandura makumbo ako nekudzokorora chiito, uchidzungira kumhudyu wekurudyi.
2. Kushandura-uye kuenderera mberi kunopindurwa V.
Kudzidzisa muviri kunosimbisa masimba ebhokisi, mapepa uye triceps. Mira pamabvi ako pamberi pomugumo wepuratifomu, zororo remichindwe kumativi aro, maoko akajeka. Ruramisa makumbo ako uye kukwira kune zvigunwe zvako (kana uri wekutanga, gara pamabvi ako). Simbisa mitsipa yemashizha kuitira kuti muviri uite mutsara wakarurama kubva kumusoro kusvika kune zvitsitsinho. Usaparadzanisa zvigaro kumativi, divha. Zvadaro shandisa mapepa kusvika kumusoro kuitira kuti muviri utaridzike sewaini inonzi V, uye udzike zvitsitsinho kusvika pasi. Dzokera kunzvimbo 2a uye dzokorora basa racho. Tevera mitemo iyi iri nyore, uye kushanda kwako kuchave kwakabudirira uye kwakachengeteka.
1. Shandisa nhanho-nhandare kana bheneksi yakadzika uye yakakwirira masendimita makumi maviri nemasere, zvichienderana nekukwirira kwako, chiyero chekugadzirira uye ruzivo rwekufambisa aerobics.
2. Sanganisira rwiyo rwekudhanha rwiyo, urwo iwe uchanakidzwa nawo.
3. Isai tsoka yose pachikuva kuti usakanganiswa. Iyo mhinzwa yakanatswa, mapepa epafudzi akabatanidzwa.
4. Shanda nemutoro wakadaro, umo maronda acho achanyatsogadziriswa, asi panguva imwe chete, nzira yekuita maitiro haizotambudzi.
3. Arc. Kuita muviri kunosimbisa masimba emapfudzi uye triceps. Mirai makumbo, makumbo pamwe chete, mabvi akadzikama zvishoma. Chidiki chinotamira kubva muchiuno, muviri unofanirwa kuramba wakarurama. Tambanudza maoko nemabhomba, tora naye musana wake, usazununguka panguva imwe chete, mapindu anotarisa kumashure. Pasina kuchinja chinzvimbo cheko, tambanudza maoko ako kumativi uye uasimudze pamberi pako. Dumbbells dzinofanirwa kurondedzera arc smooth. Dzorera maoko ako kune imwe nzvimbo yepakutanga pamwe chete.
4. Kufungidzira nekusimudza maoko. Kuita muviri kunosimbisa mabicep, misungo yebhokisi, mapepa uye pakati pekumusoro. Nhema pamusana wako, pachikuva uye usimudze makumbo ako akadzikamisa kuitira kuti makumbo acho akaenzana pasi. Simbisa mhizha, kuvhara pasi pasi kumusasa. Isa maoko ako ne-dumbbells pamwe chete nomuviri, mapindu anotarira kumusoro. Kuchengetedza nzvimbo yezvikwiriso nemakumbo, peta maoko ako. Pasina kupfugama maoko ako, uzvisimudze pamusoro wako, uchizarura zvanza zvako kune mumwe. Dzokera pane chinzvimbo, ipapo ruramisa maoko ako.
Kana iwe watoita danho reaerobics, izvi zvikwata zvichajaira kwauri. Kana zvisingaiti, unogona kunyatsoziva izvi. Itai izvozvo kwemaminitsi maviri pakati pemasimba ekugadzirisa oga kana kuti maitiro ematanda emakwikwi akawanda. Tevedzera rwiyo rwemimhanzi kana funga iwe pachako.
1. Simira uchitarisana nhanho-nharaunda, tora danho kubva kuruoko rwerudyi kusvika kumucheto wakarurama wechikwata (kuverenga 1), uye simudza rutsoka rworuboshwe (wakanamatira patsoka 2) pamberi pako. Deredza pasi rutsoka rwako rworuboshwe kusvika pasi (kuti urove 3), dzoka kumashure nechiso chako chekurudyi (inyaya 4). Dzokorora chikwata netsoka dzako rworuboshwe. Zvadaro tora danho kubva kurutsoka rworudyi kusvika kumucheto wakarurama wepuratifomu, katatu mumutsara simudza ibvi regumbo roruboshwe (pamutengo we 2, 3 ne4), uriputsire pasi uye uise rutsoka rworudyi kwairi. Mushure meizvi, zvakare, ita mafambiro nemabvi rimwe kubva pamakumbo akanaka uye kuruboshwe, uye zvino-kufamba nebviro katatu kurera kare necheboshwe.
2. Simira uchitarisana nechikuva, isa rutsoka rwako rworudyi pamucheto waro wekurudyi, uye kuruboshwe kuruboshwe. Tora danho kudzokera pasi kusvika pakati pepuratifiti kutanga nekodzero, ipapo netsoka roruboshwe. Ita pasi pasi 3 jumps "makumbo kunze-makumbo pamwechete." Dzokorora gumbo kubva kuruboshwe rworuboshwe.
3. Mira pakati pepuratifomu. Ita kuti udzoke kubva kuruboshwe rworutsoka, rutsoka rwuri pamusoro petsoka. Zvino isa rutsoka rwako rworudyi pachikuva uye uite runyararo nerutsoka rwako rworuboshwe. Kurwiswa kwega kwega kunowanikwa pa 1 chikoro.
4. Kurwisana uku kunoitwa nekukurumidza kukurumidza: paunokwira kuchikwata iwe haufambi, asi sekunge wakamhanya. Ita chikwata ichi, nguva imwe neimwe kushandura makumbo.
5. Isa gumbo roruboshwe kuruboshwe rwesuwo, ipapo rutsoka rworudyi kumucheto wakarurama. Kubva kuruboshwe rworuboshwe, tora danho kudzokera pasi kusvika kumucheto wakarurama wepuratifomu, uchitende nekodzero yepa platform. Isa rutsoka rworudyi kuruboshwe kuruoko. Dzokorora rutivi kubva kuruboshwe rworudyi. Kuti uwedzere kuwedzera, tevera matanho ose nehukuru hukuru, kufanana, uye usaisa rutsoka pachitsauko 4, asi ita kuti rumhanwe kune rimwe gumbo.
6. Simira parutivi rwako rworudyi kune chikuva, isa rutsoka rwako rworudyi pairi. Ita netsoka yako yeruboshwe pachikuva, uye simudza rutsoka rworudyi panguva imwechete, uchikotamisa bvi. Tora danho kuenda kune rumwe rutivi pasi uye nerutsoka rworudyi, uye sarudza kuruboshwe. Dzokorora chikwata netsoka dzako rworuboshwe. Kuita muviri kunowedzera masimba emapfudzi, shure uye triceps. Gara pamucheto wechikuva, makumbo pamwe chete. Tora zvanza zvako kumativi ose, zvibhakera zvakanamatira. Zvadaro nyatso "shandura" kubva pachikuva, uchideredza matanho.