Kudzidzira kunoitwa nemaviri emagetsi, panzvimbo yaungashandisa mapepa epombi. Kuisa pasi petsoka kana michindwe, iwe unowedzera pavari panguva yekurovedza uye unogona kushandura zvachose "zvakashata" kusvitsa-ups, kugara-ups, mapapu. Panguva imwecheteyo, mishonga inotakurwa zvakanaka, nokuti inoshanda pamwe chete nenzira yose yekutenderera, kudzivirira disks uye kuchengeta kuenzanisa. " Kune makirasi, unogona kushandisa zvigadzirwa zvakakosha, uye mapepa epombi. Zvakakosha kuisa tsoka pamusoro pavo nenzira yakarurama: hafu pa (ndiro), uye chitsitsinho padenga. Paunenge uchityaira, usimudze kumusoro kwepasi.
Kudzidzisa chirongwa
Ita maitiro ezvidzidzo kaviri pavhiki: 2-3 seti yezvidzo gumi nematanhatu, kunze kwekunge zvakaratidzwa. Ko maitiro aya akaoma here kwauri? Tanga ne 8 kudzokorora uye kushandiswa sekuwedzera kutsigirwa mumakirini emakirini emakamuri, uye kumba - chigaro. Izvi zvichaita kuti uwedzere kunzwa uine chivimbo uye vanhu vane majoini ane dambudziko. Iwe unenge uchida: zvigadzirwa zvakakosha kana mapaundi epepa mapepa. Dzidza kuramba uchifamba-famba: simuka pamahwendefa uye slide kubva kune rumwe rutivi. Kuti uende kurudyi, simudza chitsitsinho chakanaka, sendamira pane zvigunwe uye svetera nerutsoka rworuboshwe. Ita zvitsitsinho (sezvakagadzika) uye tora chikamu chako chekuruboshwe.
Kudzidzira:
1) "skater"
Misumbu inoshanda mberi uye kumashure kwehudyu, zvigunwe. Simira tsoka dzako pahupamhi hwemafupa, tsoka pamusoro pechigamba, simudza chitsitsinho chakarurama. Kutora mapepa kumashure, uye gumbo rorudyi rine kufamba kwekudzidzira kune rumwe rutivi, gara pasi. Dzokera kunzvimbo yekutanga, dzokorora basa racho netsoboshwe. Zvinonetsa! Kubva panzvimbo ye squat, tora gumbo rako kusvika kune iyo uye uende nayo kune rumwe rutivi. Kuti uve wakasununguka kuita, tarisira kuti kune mamiriyoni mashanu emvura yakasununguka yakakupoteredza.
2) "kurwisa"
Mishonga yepamberi pamusoro pehudyu iri kushanda. Simira tsoka dzako pahupamhi hwemafupa, tsoka pamusoro pechigamba, simudza chitsitsinho chakarurama. Tambanudza rutsoka rworudyi shure, burukira mu-lunge. Dzokera kunzvimbo yekutanga, dzokorora nerutsoka rworuboshwe. Zvinonetsa! Enda kumugwagwa uye, usina kumuka, ingosimudza rutsoka rwako rworudyi ugoitora.
3) "kushandura bhiriji"
Misumbu inoshanda kumashure kwehudyu uye zvigunwe. Isa pasi pamusana wako, zvitsitsinho pamusoro pekufamba-famba, maoko pamwe chete nemuviri nemaoko ako pasi. Simudza mapapiro kuitira kuti muviri utange kubva pamabvi kusvika pamapfudzi mumutsara. Dzokera kunzvimbo yekutanga, dzokorora. Zvinonetsa! Kusimudza mapepa, gadzirisa iyi mikoko uye fambisa makumbo ako kumashure nepamusoro pamapuranga emhepo: zvimwe kana zvose zviri zviviri kamwechete. Edza, kururamisa gumbo rimwe kubva pamabvi, 4-8 dzimwe nguva dzoka mberi uye mberi nejasi rinotsigira.
4) kukanganisa
Uturu hwebasa rekudhinda. Gara pasi, zvitsitsinho pamusoro pekumhanya, zvigadzire pamberi pako, zvakakomberedza kumashure uye zvinyorove mudumbu. Dzorera shure, uchibata pasi pasi pasi, uye ruramisa (asi kwete kumagumo!) Tsoka mbiri panguva imwe chete. Dzokera kunzvimbo yekutanga, dzokorora. Kana basa racho rakaoma zvikuru, bata maoko ako muchiuno chako. Zvinonetsa! Kuti uite uye unobatisa mishonga, udzike pasi, panguva imwe chete udzike makumbo ako uye tambanudza maoko ako kumativi uye uchinje muviri: paunodzokorora zvakare - kuruboshwe, uye kune inotevera-kuruboshwe.
5) KUBVA KUDZIDZA
Mafupa nemasumbu emusana wegomba ari kushanda. Gara pachitsiko (semuenzaniso, ibhenhi yakadzika), mapendeti kune rumwe rutivi rwemapapiro, zvitsitsinho pamusoro pekumhanya. Dzosera kuremera pamaoko ako uye kubvisa mapepa kubva pakutsigirwa. Bhanisa maoko ako mumakumbo uye udzike pasi, uchitarisa gumbo rako rokurudyi. Dzokera kunzvimbo yekutanga, pane imwe nguva inotevera dzorera kurudyi. Zvinonetsa! Kuwira pasi, ruramisa makumbo maviri kamwechete.
6) "akachenjera kushambira"
Mishonga yebasa rekupedzisira. Nhema pamusoro pemudumbu mako, tambanudza maoko ako pamberi pako, zvigunwe paunenge uchifamba. Kusimudza mapepa uye chifuva, tsanangura ruoko rumwe nechikamu, uchichiparadzira kumativi, uye uchiteerera pamakumbo uye uchikwevera kumuviri. Tambanudza maoko ako mberi. Dzokorora. Kudzidzira mukumhanya kunotanga kuita nekufuridzirwa. Pakuzorora kunodzokera kunzvimbo yekutanga. Kuti uchengete hurukuro zvakasimba, fungidzira kuti pasi payo iri ice cube.
7) kushandura-ups
Basa remapfupa emapfupa, mberi deltas. Tora nzvimbo yekutanga ye-push-ups nekutsigirwa pamabvi, zvigadziro pahupamhi hwemapfudzi ari kumhanya. Kupfugama maoko ako uye kumanikidza kubhururuka, pfugama pasi. Dzokera kunzvimbo yekutanga. Dzokorora. Zvinonetsa! Kuwira pasi, usaisa maoko ako zvakajeka mumativi, asi zvishoma diagonally.
8) "nhanho munzvimbo"
Uturu hwebasa rekudhinda. Gamuchira nzvimbo yebhanhire, zvigunwe zvemakumbo pamapuranga anotenderera, zvanza zvepfudzi zvakaparadzana. Kugadzirisa muviri kufanana nechomukati, kutsvaira, kupfugama mumabvi, rutsoka rworudyi. Dzokera kunzvimbo yekutanga. Ita zvakafanana nerutsoka rwako rworuboshwe.
Zvinonetsa! Kutambanudza makumbo akarurama, kusimudzira mapepa, kutendeukira kune chinzvimbo che "spades". Kana kuti uvarambidze uye udzoke zvakare.
Zvikonzero zvekutambaira
1) Gliding inoponesa nguva. Misungo inoshanda zvakajeka, saka haufaniri kuita zvakawanda zvekudzokorora. Asi mugumisiro unozoonekwa nokukurumidza.
2) Anenge asingadi kupesana: kudzidziswa hakusi dambudziko nemaronda ane varicose, pasina matambudziko nemakemikari uye musana. Kuramba hakubvumirwi chete kune avo vane zvikonzero zveutano vasingakwanisi kuita mafungiro zvachose.
3) Kudzidziswa kwakadaro kuchakurumidza kutungamirira kumhando yemudumbu, sezvo kufamba kupi nekupi kunokonzerwa nemisungo yepakati chemuviri, mushure uye mutsara. Vanobatsira kuramba vachienzanisa nekushanda kunze, kunyange apo iwe unodzidzisa makumbo ako, uchiita sit-ups nemapapu. Strength training shaft! izvi hazvikwanisi kupiwa.
4) Kudzidzira kwakanyatsokura kuwirirana kwemafambiro uye zvipfeko zvekudzivirira. Iwe uchazonyatsonzwisisa, kutora kutamba. Kana kumira, asi kwete kuwira, pamusoro pechando.
5) Kurovedza muviri mumwe nomumwe kunogona kushandurwa kusina mugumo, zvishoma nezvishoma kuinetsa, zvakanyanya sezvinodiwa pamwero wako wekugadzirira muviri.
Vauya kuzotora nzvimbo
Mapepa mapepa haasi ega bedzi yeimba inogona kutora nzvimbo yehutano yemashini.
Shandisa:
1) Mabhodhoro epurasitiki pane nzvimbo dzekutuka. Uzadze ivo nemvura, uye iwe unogona kuita navo maitiro ose akafanana nemaoko, kusvitsa, squats nekurwisa nemitoro.
2) mabhuku, zvakanakisisa zvepamusoro-soro maitiro makuru, soutsigiro. Tora maviri akaenzana muhupamhi hutsika uye ita reverse push-ups (somuenzaniso, sezvakaoma kwatiri)
3) Kuvhara bhanhire panzvimbo yekutengesa matepi. Putira makumbo acho pamusoro pemabvi uye uite kunze kwemisungo yomukati. Dhiroka uye kudzidzisa maoko ako.
4) Bhenji yakawanda panzvimbo yeshato-platform. I "mienzaniso" yakasarudzwa newe inofanira kuva yakadzika (inenge 20 cm) uye panguva imwechete yakakwana yakasimba uye yakasimba.
5) Yakasungirirwa yakanyunguduka tambo yakawanda panzvimbo yemavhuruti erubharuti.