Ita zvidzidzo mumatatu matatu ekudzokorora gumi. Kutamba misungo nyore nyore ne dumbbells. Ita maitiro akadaro katatu pavhiki kwemaminitsi makumi maviri. Kuti uwane maitiro ekuita muviri, chirwere chinodzidzisa chinodiwa, dumbbells kubva pa2,5 kusvika ku 5 kg uye pane rimwe danho rekutanga kana chimwe chinhu chiri pasi.
Kuita zvepabonde basa: kushandura-ups neruzhinji rutsoka. Izvi zvichaita mapfupa emvere, mapako uye mushure.
Zvinotarisirwa kumira mupfungwa sezvinoshandiswa-pfu-ups, maoko ekuisa zvishoma kudarika kuwanda kwemafudzi, makumbo anonamatira pamabvi. Kusungira maoko ako mumakumbo, edza kuunza chipfuva chako pedyo nekukwanisa pasi. Uyezve simuka zvakare pamaoko ako uye ruramisa rimwe remakumbo ako shure kwako, uchikwevera rutsoka naro. Muchiitiko ichi, matanho anofanira kuvharwa, uye mudumbu inotorwa. Zvadaro ramba uchiita uye mamwe makumbo.
Kudzora nekudzoka.
Anodzidzisa mafudzi, maoko, zvinyorwa, zvigaro uye mahudyu.
Tora mavoko e-dumbbells. Mira zvakasimba, tsoka dzepamapfudzi dzakaparadzana nepakati, maoko akakotama uye akaisa pachifukidzo chepamusoro, kuitira kuti zvikwiriso zvinoratidzirwa pasi. Kupfugama pamabvi, kudonhedzera zvishoma, wozogadzirisa, uye kuronga dumbbell kumusoro kwake, achitendeukira kurudyi ndokusimudza gumbo rakakotama. Dzokera kunzvimbo yekutanga uye dzokorora kune rumwe rutivi.
Miseve yakasimba.
Misungo yekare uye biceps inoshanda.
Maoko akaisa pachigaro chepasi sezvinoitwa push-up pose. Zvadaro, ruoko rworudyi rwakakonzerwa zvakananga pamberi pako, uchibvarura rutsoka rworuboshwe kubva pasi. Rongedzai pose kwemaawa mashomanana. Mushure mokunge muchidzokera kunzvimbo yekutanga, uye dzokorora basa racho kune rimwe divi.
Kuenzanisa pamucheto.
Inosimbisa mutsara, oblique misungo yemimba, chifukidzo uye biceps.
Gara pasi, makumbo akapfugama mumabvi ndokuisa pamberi pake, musana wake uchingodzoka shure. Chenjerera kuti izvo. Maoko ane dumbbells anotora kunze pamberi pako. Pasina kupfugama shure, tenderera kumusoro kwemuviri shure. Zvino tanga uchitendeuka uchidzoka muviri kuruboshwe uye panguva imwe chete uchibvisa ruoko rwako rworuboshwe kune rumwe rutivi uye uchidzika kumuromo. Ruoko rworudyi harusi kufamba kamwechete. Zvadaro dzokera kunheyo yepakutanga uye dzokorora basa racho mune zvakasiyana.
Kushungurudza paakona.
Takura pamisumbu yebhokisi, matope, maoko uye mapepa.
Nhema pamusana wako, mabvi akafugama, rutsoka rworudyi rwakakandwa kuruboshwe. Maoko ane dumbbells anonamatira pamakumbo ndokuisa pamatanho echofu. Kunyanya mabheji, kubvarura muhudyu kubva pasi uye panguva imwe chete, maoko nemabhombhosi anotasvitsa padenga. Dzokera kunzvimbo yepakutanga uye shandura gumbo rako.
Kuwa nemakumbo.
Inoumba mapako, zviuno uye biceps.
Mira wakarurama, isa tsoka dzako paupamhi hwemapfudzi ako, maoko ane dumbbells kune rumwe rutivi. Tora danho guru rakasara rakasara shure uye udonhedze mukurwisa kuitira kuti gumbo riri pamberi petsoka rakange rakafanana nepamusoro. Panguva iyoyo, kupfugama maoko ako pamakumbo, dhonza mabhudzi kumapfudzi ako, chengeta zvidzitiro zvako pedyo nemuviri. Zvino simuka uye simudza rutsoka rwako rworudyi kumusoro, bhedu rakarurama pamwero wehudyu. Zvino isa maoko ako pasi udzoke kunzvimbo yekutanga. Shandura rutivi uye dzokorora chiito chacho kutanga.
Purogiramu yekurovedza muviri kwevhiki.
Ndicho chirongwa chekudzidzisa chinofanira kutaridzika. Izvo zvinodikanwa kuti simba rinorema, yoga uye mamwe maitiro ekuita muviri anowanzobuda. Zvimwe, zvinogona kugoverwa kuita zvikamu zviviri. Somuenzaniso, mangwanani maminitsi gumi egaga, uye aerobics nematoro emagetsi emanheru.
Muvhuro.
Simba rinotakura mangwanani, uye yoga maminitsi gumi manheru.
Chipiri.
Simba rinotakura maminitsi makumi maviri mangwanani. Aerobics panguva yemasikati, uye yoga maminitsi gumi manheru manheru asati avata.
Chitatu.
Maminitsi 10 chete egaga asati avata.
China.
Zvinotakura mangwanani. Mumasikati, aerobics, uye usiku maminitsi 10 e yoga.
Chishanu.
Kuzorora kwemanheru. Mumasikati, aerobics, uye manheru manheru gumi zve yoga.
Mugovera.
Simba rinotakura maminitsi makumi maviri mangwanani. Mumasikati, aerobics, uye usiku maminitsi 10 e yoga.
Svondo.
Kubvira mangwanani mangwanani. Mumasikati, aerobics, uye usiku maminitsi 10 e yoga.
Elena Klimova , kunyanya panzvimbo iyi