Izvo zvishoma purogiramu!
Munguva yekuitwa kwezviito izvi, dambudziko guru nzvimbo dzinoshandiswa: mahudyu, zvigunwe, chiuno uye musimba. Iyi gymnastics inogona kuitika kune vanotangisa mafungiro-mafungiro. Kumanikidzira purogiramu: unokwanisa, semuenzaniso, zvishoma kuchinja kushandiswa kwemazuva ose - kusimudza muviri kuti uwedzere gumbo rinosimudza.
Vhiki nhatu - danho rokutanga remuviri: mafomu achava akakodzera. Nokuda kwekururamisa kwakakomba kwechimiro nekuchengetedza mishonga mu tonus zuva nezuva kudzidzisa kunofanira kupinda muitiro.
Fitness Rules
Kushambidza (10-15 maminitsi). Iyo yakatangira kutanga ndiyo kufamba nokukurumidza kana kutamba. Izvi zvakakoshawo kutambanudza misungo nekutambanudza: nemasvikiro emakumbo emapfudzi, nemaoko ari shure kwe musoro, ane tsvina kubva kune rumwe rutivi kuenda kune rumwe uye kusvika kumugwagwa mberi.
Kudzora kufema. Misumbu inoda kuve nekugadziridzwa ne oksijeni pamberi pemutoro, saka tisati taita chikamu chechimwe chinhu chemuitiro wekuti tifema mumhepo, panguva iyo-exhale.
Chengetedzo. Mafambiro haafaniri kunge akajeka, panguva yekuderera kwemuviri hazvidikanwe kupumha kusvika pakuguma ("kuwira"). Kuita maitiro ehurukuro, chiuno chinofanira kuenderedzwa kusvika pasi.
Quality. Nhamba yekudzokorora kweanenge maitiro ose ndeapi 15. Zvisinei, zviri nani kuita kudzokorora kuduku, asi ita zvidzidzo zvakanaka.
Stretching. Izvo zvinodiwa mushure mekutengeswa kweboka rimwe nerimwe remisungo ndeyekuvhara kwekusimba kwavo. Semuenzaniso, mushure mekudzidzira kwemasumbu, mushure nechinzvimbo ichi uchagadziriswa nemuviri wemitambo mberi mberi nemaoko akatambanudzwa, akagara mu lotus pose. Kutambanudza maronda ekudzivirira, kushanduka kwakakosha: kugara munzvimbo yejasi, kutanga tanga gumbo rorudyi kuruboshwe (ritsigire nemaoko ari shure kwetsoka) uchifambisa muviri kuruboshwe. Dzokorora basa racho nerutsoka rworuboshwe. Kudzokorora zvishomanana kunokwana.
Kunyorera hurumende. Panguva yekurovedza muviri, muviri unoshevedza mvura. Saka, vasati vadzidziswa, panguva uye shure kwayo, zvakakosha kunwa mvura yakachena - madiki mashoma sips pane imwe nguva.
Inonzwisisika kusvika. Mukutsvaga kurota-muviri kuita katatu pazuva hakubatsiri - misungo haishandisi panguva yebasa, asi panguva yekuzorora. Uyezve, zvakaoma zvinoshandiswa zvakanaka: hazvigone kuti izvi zvichakwana.
Maoko akanaka
Kunyengera kurudyi. Ruoko rworuboshwe runorara pasi, rakanamatira muviri. Rutsoka rworudyi rwakakotama, rutsoka rworuboshwe rwakarurama.
Pakuzorora, simudza muviri, uchitarisa ruoko rworuboshwe. Pakuzorora inodzokera kune uye. Dzidzirai zvidzidzo zvekare. Mushure mokuita zvekuita nhamba nhamba 2 - shandura mamiriro ekugadzirisa maitiro emanja.
Ngarava
Kunyengera pamudumbu, maoko pamwe nemuviri, mafudzi akakwira, mudumbu. Pakuzorora kunomutsa muviri nemakumbo, kugadzirisa chinzvimbo kwemaminitsi mashoma, pane kufemerwa kunyura pasi. Misumbu yakadzoka, zvigunwe uye zvinyundo zvinosanganiswa mubasa racho.
Push-ups
Paguru: maoko kuti agare pasi, makumbo akadzikamisa, mudumbu rakaswededzwa. Dzokorora kuswidza-ups: kupfugama-kunyorera, kururamisa-kubuda. Uturu hwechipfuva nemaoko zvinoshanda.
Inofadza mafomu
Bhabhi rakarurama riri pamakumbo, ruoko rworudyi runogara pasi (pakati pavo tsamba "P" inofanirwa kuenderera mberi), rutsoka rworuboshwe rwakatambanudzwa, zvigaro zvishoma zvishoma mberi uye zvinononoka, dumbu rinotorwa. Rumwe rutivi ruri shure kwe musoro.
Pakuzorora, simudza rutsoka rworuboshwe rwakafanana nechomukati, uye udzikise pasi kuti uite. Shandisa nzvimbo yemakumbo kuti upedze nzira. Izvo tsvina inobwinya, iyo yekunze kwechidya, hutumbu hwemuviri huri kuidzidzwa.
Shoulder Bridge
Kunyengera kumusana, mapepa anomanikidzwa kusvika pasi, makumbo ari pa fitball. Misoro inogona kuderedzwa zvishoma kumativi, izvo zvichabatsira kuchengetedza. Pakuzorora, simudza mapepa, kuomesa musungo we gluteus. Inhale kunyura pasi. Iwe unogona kuvandudza basa racho: kugara munzvimbo yakakwirira, iwe unofanirwa kupfugama namabvi ako, uchikwevera bhora iwe pachako. Iyo hamstrings uye mabhunhire inobatanidzwa.
Kusimudza makumbo
Arerekera pamusana wake, maoko ari shure kwechiso chake, makumbo ake ari kusimudzwa uye achifambisa fitball. Pakuzorora, simudza makumbo kune angle 90 degree maererano nemuviri, gara munzvimbo iyi kwechipiri. Mabhodzi panguva imwechete inofanira kutarisa kumativi, uye haafaniri kuderedzwa pakarepo. Misumbu yemakumbo uye misoro yemasitusi inoshanda.
Kutsigira
Kutsigira kumashure, maoko mushure memusoro, mapepa uye muviri zvinomutswa, rutsoka rworudyi runofanana nechomukati (pauremu), kuruboshwe rwunokurudzirwa pachigadziko che 90 degrees maererano nemuviri. Pakuzorora, simudza muviri uye usvike kune huta reruboshwe kuruboshwe rwakasiyana, pamusoro pekufuridzira kunyura pasi. Dzokorora nekusimudza gumbo rorudyi. Kudzidzira muviri kunobatsira kururamisa uye kunobata musimba.
Thin waistline
Kurutivi rworuboshwe, neruoko rworuboshwe, sendamira pasi - makumbo akakomberedzwa, musana wakarurama, mimba nemahudyu zvinofanira kunge zviri pamutsara wakarurama.
Pakuzorora kunomutsa muviri uye kunokwira ruoko rworudyi. Chengetedza nzvimbo yemaviri mashoma uye pamusoro pekunyora kudzokera kune uye. nezvimwewo. Kubatanidza kunze kwechidya uye kubvisa izvo zvinonzi "kutasva mabheki", asi uri panzvimbo yepamusoro, iwe unofanira kusimudza gumbo rakarurama.
Chiuno Chiuno-2
Kune rumwe rutivi rworuboshwe, makumbo-pamwe chete, uye akabvaruka kubva pasi, musoro-kuruboshwe rwakatambanudzwa (kurudyi tinogadzirisa mararamiro, kungozvibata pasi nepasi), dumbu rinotorwa, muviri unomanikidzwa pasi. Rutsoka rworudyi rutsva, "dhonza" kuruboshwe rwake. Deredza makumbo ako mukati nokunze. n.
Kana iwe nguva dzose uchiita maitiro anobudirira kwazvo anowanikwa nesu nokuda kwekuderedza kuora kwemahombekombe, haugoni kuwana chimiro chiduku, asiwo maitiro akanaka.