Dzidzirai bhara - kupisa mafuta muminiti 1!

Zviri mukati

Ndezvipi musumbu zvinoshanda mubhari? Zvakanakira sei kuita basa rekushandisa? Kuyera uye kusiyanasiyana kwebasa rekudzidzira Nhamba yenzira Dzakabudirira uye zvakashata zvebasa rekushandisa

Iyo inonyanya kufanirwa chimiro chekuita muviri ndiyo bar. Nekushandiswa kwakarurama kwaro, iwe unoshandisa zviri nyore shumba yehutano yemisumbu yemuviri. Kune mhando dzakawanda uye uremu hwekureruka, izvo zvinowedzera kubudirira kwekudzidziswa uye huchagadzirisa zvachose maitiro ezvidzidzo kuchengetedza uye kugadzirisa chiyero. Saka, tinokuudza iwe chakavanzika chekuita nenzira yakakodzera bhari yekudhinda kushandisa mavhidhiyo nemavhidhiyo.

Ndezvipi musumbu zvinoshanda mubhari?

Iyo yakasara yakasungwa pamaoko inobata chikamu chepakutanga chemuviri: mishonga yemakwikwi, mahudyu, mhuru, bhanhire rebandauko uye kunyange mushure wakarurama wemushure. Ona mufananidzo webasa rekushandisa.

Bharamu yekutsvaga inotakura kunze kwerutsoka (lateral), inosimbisa zvakasimba dhizimusi oblique uye inosanganisira deltoid muscle boka. Anobvisa mafuta ane mawere uye "nzeve" pachiuno.

Edzai reverse bar is hardcore kumusana, kumashure kwemaoko, makumbo nevapristi. Kana iwe ukamira seizvi kwemaminiti 1, iwe uchanzwa musungo wose mumuviri chaiwo kusvika pfupa.

Zvakanakira sei kuita basa rekushandisa?

Zvakawanda zvinoenderana nehutano hwekushanda, kunyange huwandu hwekoriyamu iyi basa rinopisa. Kushanda kwakakwana kuchashanda misi yese yega uye kubvisa mafuta mashomanana munzvimbo dzine dambudziko. Ngationei kuti zvakanaka sei kuita bhari mufananidzo nevhidhiyo!

Chikoro chechigamba pamaoko

1. Rara pasi uye ruramisa muviri, uchizorora pamaoko ako.
2. Bvisa mimba uye mapira.
3. Konda pamaoko ako.
4. Gadzirisa chinzvimbo kuitira kuti mapepa, zvigaro uye zvitsitsinho zvine mutambo wakakosha. Mabhesi, mabheji nemapfudzi akanga ari pamakona 90 degrees.

Zvikanganiso zvinowanzoitika:

• kusvibiswa mukati rezasi;
• kuratidzira kwevapristi;
• maoko pamberi peti;
• tsoka dzakaiswa zvakanyanya;
• iyo musoro inodzorerwa kumashure.

Kana iwe ukazviwana uri muzvinyorwa zvezvikanganiso, gadzirisa nzira. Plank haisi yekushungurudza, asi basa rezuva nezuva pamapoka evanhu, kana risina kuitwa zvakanaka, rinotungamirira kumigumisiro yakaipa pamutsipa uye mafundo.

Usatakura mutoro pamaoko ako, uchitungamirire muviri mberi. Sei uchisimudza basa kana chinangwa chako chiri muviri mashoma? Usamira semasekondi makumi matanhatu, ingozvichengeta pasi, asi zvakakwana.

Itai mazamu pamabhande

1. Nhema parutivi rwako uye usimudze mutumbi, uchitenderera pane ruoko rwakarurama.
2. Gadzirisa muviri uye uise zvigunwe zvako pasi.
3. Simudza mapepa nemakumbo.
4. Bvarura muviri sezvinobvira kubva pasi.

Zvikanganiso zvinowanzoitika:

• Tsoka dzinomira kure;
• kuputika muviri, kusimbisa mutoro pafudzi;
• munhu wacho anosvika mberi kuti aite basa racho;
• munhu anotumira kuremera kwomuviri muruoko rwake, kuisa pangozi kuti aputse fudzi rake;
• Anonamatira zvishoma zvigaro.

Zvakanaka kushanda kunovimbisa torso. Mukuwedzera, chikwata chekudzivirira muhutano pahutachiwana zvishoma hazvipindirani. Pane zvinopesana, kusimbiswa kwemasvikiro nehuwandu hwemashoko kunobatsira kuberekwa uye nguva yekubereka mwana.

Dzorera mutsara

1. Tinogara pasi pasi, maoko edu achizorora kumashure kwemashure edu paupamhi hwemafudzi edu.
2. Mabhesheni anotumirwa kune zvigunwe.
3. Isu tinotambanudza makumbo, tendekera petsoka uye tigosimudza mapepa.
4. Chengeta muviri uchitserera kweminiti 1 kana kupfuura.

Zvikanganiso zvinowanzoitika:

• mapepa kusvika pasi;
• makumbo amire ari oga;
• kupwanya kunotarisa nenzira dzakasiyana;
• musoro unokandirwa shure;
• munhu wacho anotakura mutoro wemuviri mumaoko ake.

Heanoi basa racho, uko musana, chiuno, uye mahudyu (mahudyu) achashanda. Uye kuitira kuti kuchengetedza masekondi makumi matanhatu mune imwe nzvimbo yevatangadzi hazvibviri. Dzivisa zvikanganiso, uye muviri wako uchachinja mushure mevhiki yekirasi.

Kurema uye kusiyanana kwechikwata chekushandisa

Kana maviri maviri okutanga ibha ichiita sechinhu chisingaiti, asi kururamisa muviri uye kumira kwemaminiti 1 pamutsara wezvinyengeri, zvino muvhiki kana maviri iwe hauzove nemuwandu wemutoro wenguva dzose. Nokudaro, varayiridzi vehutano uye yoga masters vakauya nezvipingamupinyi zvakasiyana-siyana zvebhari uye kunyange kutongororwa nemakumbo echibvumirano munzvimbo ino.

Tinopa maitiro akasiyana-siyana ebasa rekushanda, kuongororwa kwazvo kunotaura pamusoro pemutoro wose uye kusimbiswa kwechigumisiro.

Ikoko inoburitsa neyekusimudzirwa kwemakumbo inoshamisa inosunungura mbongoro, chiuno uye shure. Edzai!

Uye pano imwe imwe huru inoshandiswa kusimbisa matanho, mutsara, kumashure-hongu, muviri wose! Kuti uwedzere kubudirira, zvipfeke zviyero zvemuviri kana kuisa bhegi rejecha pamudumbu mako.

Gadzirirai kuenzanisa kunotevera munzvimbo iyo pamaoko akajeka. Nhaurirano yedu yeboka yakaedza basa racho: vasikana, kana mukamira kwemaminitsi 1-2 uye kuwedzera mafambiro, zvino iwe unonzwa maoko ako, makumbo uye mushure sekusati wambotanga.

Uye heino zvimwe zvishoma zvingasarudzwa zvekukura kwemuviri!

Iwe unorota yesimbi uye biceps dzevakadzi here? Edzai "Spiderman mu Plank".

Nhamba yenzira

Saka, masarudzo ekushanda gungwa, uye zvino funga nezvenzira dzakawanda dzekushanda kwebhari zvakakosha. Nzvimbo imwe nechimwe inotakura bhanhire refudzi, mutsara uye kumashure, saka hatidi kuti tishandise nevekwemberi nzvimbo dzakasiyana. Tinopa mutoro unotevera unotevera:

• Ronga mu 3 static positions kwemaminiti 1. Dzokorora katatu nekapakati pakati pemitambo yemaminitsi 3-5;
• Plank + kushamwaridzana kushamwaridzana (kusveta ruoko, kubvisa chikamu, kusimudza chikwata). 3 sarudzo dze 2 nzira;
• Sirasi mu static - 3 maitiro, bar in motion - 3 maitiro. Pasina kudzokorora, nekunetseka mushure mokunge vatatu vaurayiwa.

Ngwarira, ita basa racho mushure mokunge uchinge uchinge uchinge uchitora uye pamwe chete nechirwere chemupenzi uite nekunakisisa. Usaita zvinhu zvakasiyana-siyana. Pakutanga kwekunzwa kurwadziwa, rega basa racho.

Pros uye hutano hwekudzidzira maitiro

Kungoita imwe chete uye maitiro gumi nemaviri angashandura mufananidzo wako mumavhiki maviri. Pakati pezvakanaka zvatinoona:

• mutoro mukuru pamisungo iri panzvimbo yakasimba;
• Iyo mitatu mikuru mikuru yemabhanhire inoshanda kuburikidza nemuviri wose;
• misumbu inowedzera;
• anosimbisa bhandi refudzi, achisiya maoko echikadzi;
• nzira yekufema kwakanaka inoshandiswa;
• ita basa racho chero nguva, chero kupi zvako uye kunyange kubasa;
• inogunzva muviri uye inovandudza mhepo yemwoyo;
• havadi mimwe midziyo yemitambo;
• akakodzera chero yera nemakore;
• zvinopisa mafuta.

Contraindications dzinosanganisira zvirwere zvoutano zvinorambidza mitambo. Uyewo kune vanhu vasina usimbe - zvakaoma kupa nguva yokutanga.

Nokuda kwekukurudzira, sarudza "Kuita basa rekudzidzira" shandisa foni yako kana kutarira stopwatch.

Tinoshuva mitambo yepamitambo uye kudzidzisa kunobudirira!