Mukuwedzera pane zvidzidzo zvekutanga, taisanganisira zviitiko zvevakadzi vane makore makumi maviri, makumi matatu nemakumi mana, nokuti mararamiro ehupenyu uye muviri wemukadzi unochinja nezera. Wedzera purogiramu iyi yekurodia, uye isu tinovimbisa kuti muchawana kambani yakasimba yokuyamura mumwedzi mumwe chete uye kuchengetedza chigumisiro kwemakore. Zviratidzo zvepanyama zvepamuviri denga - rubatsiro rwakakosha kwauri.
Kudzidzisa chirongwa
Iyo inoshanda sei: Bvisa zvinorema kaviri pavhiki, uchiita zvitatu zvekudzokorora zvakapetwa kwemasvondo makumi matanhatu pakati pezvaanosvika. Pakupera kwechikamu chega chega, wedzera maitiro ekunyora "nezera." Uye usakanganwa nezve cardio training! Iwe uchada: bhopi rezvechiremba rinorema 2.5-4 kg, dumbbells 2.5-5 kg uye foam rubber, kana iwe uchiita maitiro kune avo vanopfuura makore makumi mana.
1. Kutendeuka "kunonyengera"
Misumbu-inogadzirisa inoshanda, misumbu yemakumbo, makumbo nemaoko. Simira nemakumbo ako zvakapeterera zvishoma pane mapepa ako, zvigunwe zvako zvakabuda kunze. Chengetedza bhora rekurapa pamberi pako pachikwata chechiuno. Enda uko kune hafu-squat. Tambanudza rutsoka rworudyi, tendeukira kuruboshwe, uchikotama mabhodhi ako uye usimise bhora kurufudzi rwako rworuboshwe. Dzokera kunzvimbo yekutanga, ruramisa makumbo ako. Ita basa racho neimwe nzira.
2. Kuputsika nebhora
Misumbu-inogadzirisa inoshanda, misumbu yemakumbo, makumbo nemaoko. Simira tsoka dzako pahupamhi hweputi yako, uye maoko ose ari pamberi pebhokisi rako, tora bhizinesi. Itorera kurudyi, uye wobva wakaderedza kusvika kuruboshwe rwese, panguva imwechete yekumapura nemakumbo erudyi kumashure. Isa tsoka dzako pamwe chete, uchisimudza bhora kuruboshwe zvichikwira, wozvidzikisa kusvika kubandauko rorudyi, uchiita runyararo nerutsoka rwako rworuboshwe kumashure. Ichi chichava chekudzokorora kumwe.
3. Jump uye vhura
Shandisa zvese mishonga yemuviri. Nhema pamusoro pemudumbu mako, mapende pasi padenga kune rumwe rutivi rwebhokisi rako. Dhonza mishonga yechirindiro, uchiisimudza kubva pasi, uye svetuka mberi nekumhanya. Jump, simudza maoko ako pamusoro pemusoro wako, mapendeti pedyo nemumwe uye tarisa mberi (sekunge iwe uri kudzivisa kuputika mumambure). Paunenge uchisvika zvinyorove ugofugama mabvi, gara pasi, isa maoko ako kune rumwe rutivi rwetsoka. Uchinge uchisvetuka, fambisa makumbo ako kumashure, uende pasi. Dzokorora.
4.Session with pull-up of the hand
Misumbu-stabilizers inoshanda, masimba emapfudzi, makumbo nemabako. Tora dumbbell iri kuruoko rworudyi uye uideredze pamwe chete nomuviri, muchindwe kusvika pachidya. Isa ruoko rwako rworuboshwe pachiuno. Simuka nemakumbo ako akareba kupfuura mapepa ako, uye wozoburukira mu squat. Simbisa rutsoka rworudyi, uchikwevera kuruboshwe kune rumwe rutivi (ramira pamakona akakodzera kune shin) uye uchikwevera dumbbell kusvika papfudzi. Gara pasi zvakare, kuderedza dumbbell. Dzokorora. Ita basa racho mune imwe nzira uye upedze nzira.
Akanyatsonyatsodhinda mumakore makumi matatu
Mhuri uye basa zvinotora nguva yakawanda zvokuti hazvina kukwana kudzidzira. Nzira yekuunza sei mutsara muzwi? Edza kuita basa raunogona kuita chero kupi zvako. Inosanganisira kutenderera kwemisimba, kusimbisa mudumbu nekugadzirisa mushure. Mubairo hausi kungova musimba wakaoma, asiwo maitiro akanaka.
Edza basa racho: inhale-exhale
Uturu hwebasa rekudhinda. Gara pachigaro, tsoka pasi. Tora kufema kwakadzika mukati mako mudumbu, wozorora uye ude mudumbu mako nekuwanda kwaunogona. Gara kwemaminitsi makumi matatu, nyora zvakanaka uye ureruke. Ita basa racho kanomwe pazuva.
Kukanda kubva pachigaro
Tsvina-yakagadzirisa inoshanda. Tora bhora rezvechiremba ugare pasi: makumbo acho akakotama pamabvi, maoko - pamakumbo. Isa bhora muruoko rworuboshwe uye urisimudzire kuruboshwe rworudyi, zvanza zvinotarisa kumusoro, zvigunwe - kumativi (sekunge uri kuratidza zviyero). Simudza tsoka kuitira kuti makumbo acho akaenzana pasi. Uye urembera shure, uchiedza kuti usazununguka, kune chinzvimbo chaunofunga kuti masumbu epepanhau anobatanidzwa mubasa. Kanda ibhola muruoko rworudyi uye kumashure, kupedza basa racho. Dzokorora. Kupisa mafuta mudumbu rako, ita cardio 5 kavhiki kwema 30-60 maminitsi. Kaviri pavhiki, kunyanya, inodzidzisa izvi, zvakagadzirwa naEmmy Dickson. Inovakirwa pane imwe nzira inopera uye ichiwedzera mutoro kusvika pakukwirira. Nenzira iyi, sarudzo inoratidza, inopisa mafuta pachiuno zvakanyanya.
Zvakanaka mukudhinda mumakore 40+
Zvichida uchaona kuti pane mafuta akawanda pachiuno. Sezvo nyanzvi dzinoti, izvi zvinokonzerwa nekuti muhutano mumuviri unoderedza huwandu hwekukura kwehomoni. Nenzira, ivo vane dambudziko rekuchengetedza mishonga. Kuita kuti kuderedzwa kweesrogen. Saka, mushure memakumi mana, unofanirwa kudzokorora kudya kwako uye kubhadhara zvakanyanya kudzidziswa.
Edza kuenzanisa muviri
Tsvina-yakagadzirisa inoshanda. Rara pasi pamapuranga anoputika kumeso, maoko kumativi, zvigadziko nemakumbo pasi. Simudza rutsoka rworuboshwe kuitira kuti mabvi ave pamusoro pemapuranga, uye shin yakafanana nechomukati. Tora iyo yakarurama kwairi kuitira kuti makumbo acho maviri ave munzvimbo imwechete pedyo nemumwe. Bata pane imwe nhoroondo, itsike rutsoka rworuboshwe, uye ipapo rakarurama. Izvi zvichava 1 kudzokorora. Iye zvino tanga kutama nerutsoka rwako rworudyi. Ita zvitatu zvema 8-10 zvakadzokororwa.