Zvishoma nezvishoma zvinodonha pabhora
Misumbu-yakasimba uye mapepa anobata. Isa mazamu ako pane fitball, iva nechokwadi chokuti ari pakati pebhola, maoko akavharwa mukati mekuvhara, zvisikwa - zvakaderera pasi pemapfudzi. Dzokera shure, muviri unodhonza mumutsara. Kuchengetedza muviri nemakumbo zvichiripo, nepamusoro chechishanu, zvishoma nezvishoma tanga kuisa bhora mberi. Ipapo zvishoma nezvishoma udzore bhora kumashure, uchikwevera mabote ake kumudumbu. Ita zvishanu kusvika 10 zvakadzokorora.
Movement in spiral
Tsvina-yakagadzirisa inoshanda. Bvuma nzvimbo yebhanhire. Simudza rutsoka rwako rworudyi uye uise chiuno chako mukati me fitball. Rongedza mutsara, tora muviri. Bhenza gumbo roruboshwe uye ribate pamusoro pechiremera, shin iri yakafanana nechomukati. Simbura ibhe kuruboshwe kurudyi, pasi pemuviri, uye kuruboshwe. Kurumidza kudzokorora. Ita zvinodzokorora zvishanu zvekare, uye shandura gumbo rako kuti upedze nzira. Vafudzi uye musimba-stabilizers vanoshanda. Isa mazamu ako pakati peti fitball, fungidza maoko muvharo, danho shure. Kuchengeta musana wako nemakumbo pamutsara mumwe wakarurama, pfugama bhora shure uye mberi. Zvadaro bhura bhora diagonally kubva-pasi, ipapo kurudyi-up. Ita 5 kufamba. Pedzisa basa racho kuburikidza nekushanda 5 mipumburu yakakurumidza kubva kurudyi kuenda kuruboshwe pamwe chete nomugwagwa wakarurama unopfurikidza kune trunk.
Kutarisana nebatball kubva panzvimbo yakagara
Tsvina-yakagadzirisa inoshanda. Gara pabhenji, makumbo mapepa-kuputika kunze. Tora fitball nemaoko ose uye uibate pamberi pako. Kurumidza kubva kune rumwe rutivi, asi chikamu chepasi chedu chinogara. Ita 10-15 kudzokorora mumativi ose maviri. Tsvina-yakagadzirisa uye maoko anobata. Tora nzvimbo yechipfuva nechekusimbisa pamakumbo uye nechemberi yakarurama, bhokwe - zvakasimba pasi pefudzi. Nechanza chako chekuruboshwe, tora chibato che exertube, chikamu chiri kutarisa pasi. Kuchengeta muviri pane imwe mutsara kubva pamusoro kuenda kune zvitsitsinho, simbisa ruoko rworuboshwe kuruboshwe. Bata ruoko muchikamu chekutanga chemuti, uye shandura rutivi. Isa maoko ako pakati pevasina shangu, tora nzvimbo yekusimudza, tsoka pamwechete, kusimbiswa kune zvigunwe. Chinyura zvishoma nezvishoma chifuva chako kudivi rako. Kurumidza kufungidzira, zvino simudza gumbo rimwe ugoinyorera mumabvi. Dzokera kunzvimbo yekutanga uite zvakafanana kune rimwe jumbo. Ita zvinodzokorora gumi.
Kutarisana ne medallion
Tsvina-yakagadzirisa, tsvina dzemaoko uye bhanhire refudzi rinoshanda. Gara pabhenji kana chigaro chepasi, makumbo - paupamhi hwemafudzi. Tora medallion nemaoko maviri uye uibate pamberi pako pachikwata chepfupa, zvidzitiro zvakakanganiswa uye zvishoma zvishoma. Shamba pabhoro, kuomesa pectoral musumbu uye misumbu yemaoko. Ita zvakananga nebhokisi kubva kune rumwe rutivi, cherechedza kuti chikamu chepasi chetaki chinoramba chiripo. Dzokorora 10-15 kudzokorora mumativi ose maviri.
Nhema uye Chokwadi pamusoro peKunodzidzisa Simba
- Handifaniri kurega kunyatsozvifungidzira ini nokudzidzisa kwakanyanya.
Nyanzvi dzekugwinya dzinotaura pamusoro pekubatsira kukuru kwekfupi, asi kudzidzisa kwakasimba (apo iwe unobatanidzwa zvakasimba mumasekondi 30-60, uye zvino kuronga kupora zvishoma). Kudzidzisa kwakadaro kunogona kuitwa chero ipi zvayo ye cardio.
- Ndine zvishoma nezvishoma metabolism, kuwedzera kukudzidzira hakuzobatsiri kundirasikirwa.
Metabolism inoderera chaizvo nezera nekuda kwekuchinja kwehomoni. Asi kuomesera kudzidziswa kuchange kuchibatsira kuburitsa uremu nekurichengeta. Zvakakosha kuita kanomwe 2-3 kavhiki, nguva dzose kuchinja mutoro.
- Ndinowanzokuvadzwa, saka handigone kuita simba rekushandisa.
Iwe uri kukanganisa. Kana iwe uchingogara uchinge uchinonoka, inowedzera mukana wekukuvadza kana kutarisa pamusana pekuita zvakanyanya. Simba maitiro pamwe chete nekudzidzira kutarisa kuchabatsira kudzivisa izvi. Mirai musina shangu (chiito chekutanga muvhu), shandisa mutoro kuruoko rworudyi, maoko pamberi penyu, zvigadziko zvakatarisana. Unosendamira mberi kubva muchiuno, uchikwevera shure kuruboshwe rworuboshwe, ndokukanda kuruboshwe kuruboshwe. Ita zvinyorwa zve10-10, shandura rutivi.