Iyo yakareba bhora inenge masendimita makumi matatu, iyo aves yakasiyana. Kana bhora iri rawakasarudza kutarisira muchitoro, iwe unogona kusarudza chaiyo iyo yakakodzera iwe - pakutengeswa kune medbols iri kuyera kubva pamatatu kusvika kuitanhatu kilogiramu uye pamusoro. Kurema kunofadza kusarudza, zvichienderana, chiyero chekugadzirira, ndiko kuti, kana uchida, unogona kutenga gumi nerimwe kirogiramu bhora. Bhora rezvehutano rakafukidzwa nevinyl kana ganda, uye rinogona kunge rakazara nezvinhu zvakasiyana - zvose zvinoenderana nokurema. Iyo yakagadzirirwa inogona kunge yakagadzirwa nesimbi, jecha, polyurethane, rubber uye polyvinyl chloride. Bhora iri richakwira, rinogona kunyatsochengetwa mumaoko ako. Pane chakanaka chakanaka nechibato, sembiya ye bowling. Vamwe vashandi vakashandura mabhadhibhopu evanhu vese nekuda kwechiremba, nokuda kweizvi vanongouzadza nejecha uye vanoritema.
Kushanda neBrazil bhora
Bhora rinonzi chirwere, sezvo rakagadzirirwa kushandiswa kwechiremba nekuda kwekuvandudza uye kwemishonga yemitambo, kuitira kuti kuwedzere mutoro kune vashanyi vezvenyanzvi.
Kutanga Kudzidzira
Tora pamabvi ako, isa medallion pakati pamaoko ako, simudza maoko ako zvakananga pamusoro pemusoro wako, gadza rimwe gumbo kunze. Mune chinzvimbo ichi, kuenderera mberi kumakumbo akadzorerwa. Kudzokera kunzvimbo yepakutanga, benderera kumakumbo akarereka. Bvisa muviri kuitira kuti uri pamutsara mumwechete neguyo rakarurama. Gara mune iyi nzvimbo. Dzokera kumashure. Ita zvose zvakafanana, kungoenda kune rimwe jumbo.
Chipiri chekudzidzira
Gara pane zvitsitsinho zvako, ruramisa maoko ako ugovatora kumashure kwemashure mako, gadzirisa bhora nemaoko ako. Shandisai scapula, zvishoma nezvishoma simudza maoko ako zvakananga, uye zvishoma nezvishoma dzokera kunzvimbo yekutanga.
Kudzidzisa kwechitatu
Nzvimbo yekutanga yakafanana. Bhora rakagadziriswa nemaoko akajeka, wozoiisa pamakumbo uye utange musoro. Dzorerai triceps. Mushure mokunge mazadza, tanga mavoko nemusoro wako, dhonza brashe kuitira kuti ienzane nechomukati, gara munzvimbo iyi.
Kushandisa Kwouchina
Ramba uchingogara pane zvitsitsinho zvako. Uine ruoko rumwe, tora medbols mushure mako, ruramisa ruoko rwako, uye isa ruoko rwako rwechipiri mberi kwako. Oberuki anofanira kunge ari mumutsara mumwe chete kuitira kuti kufanana kuumbwe pakati pamaoko uye pasi. Ruoko ruri kumashure, rinounza mberi, kupfuudza bhora kune rumwe rutivi uye kurura ruoko nebhokisi kumashure. Ramba uchinja maoko ako.
Chechipiri Kudzidzira
Rara pasi pamusana wako, bendera makumbo ako mumakumbo, isa mavara ako kuitira kuti akafanane nechomukati, abate bhora nemaoko maviri, simudza maoko ako zvakananga. Bvisa shisa kubva pasi, maoko anotambanudza mberi, musoro haufaniri kuwira pachifuva. Ichi chiito ndechekudzidziswa kwakanaka kwema muscular press.
Kudzidzira, kudzidzisa chiuno uye zvigaro
Vadzidzisi vekugadzirisa mune chimwe chikonzero chiito ichi chinonzi Russian twist.
- Gara pasi kuitira kuti mabvi ako atsike, isa zvitsitsinho mumamita makumi matatu kubva pamashure.
- Svetesa zvishoma, zviite kuitira kuti mushure wakarurama, kureva kuti, musana wechipfuva unofanira kururamiswa zvakakwana.
- Tora bhora mumaoko ako, uzvikwevedze mberi kuitira kuti ivo vasvike nechepasi rebhokisi rako.
- Fungira mudumbu rako, zvishoma nezvishoma uende nenzira dzakasiyana - ipapo kuruboshwe, ipapo kurudyi. Iko kufambidzana hakufaniri kuitwa muhukuru, kutenderera hakufaniri kutangira kubva pamaoko, asi kubva kumbabvu. Dzokera kunzvimbo yekutanga, inhale, dzoka kune imwe nzira.
Iyi sarudzo yakanyanya kufambira-kubvarura makumbo ako pasi, kuita kuti 15-20 ishanduke kune imwe neimwe nzira.
Woodcutter
Kurovedza muviri muviri wakanaka kune chiuno uye chiuno.
- Ruramisa, isa tsoka dzako paupamhi hwemafudzi ako, mabvi apfugama zvishoma.
- Tora bhora mumaoko ako, inofanira kunge yakanamatira pamakumbo. Isa bhora kuruboshwe kurufudzi.
- Tambanudza mimba.
- Kunze, fambisa bhora diagonally kumabvi akakodzera, ita shanje iyi pakarepo, sekunge yakabata demo. Chikamu chinofanira kufanana nekucheka kwehuni.
- Usapinda mumakumbo ako, kungochinja muviri wako.
- Simudza bhora kudzokera kunzvimbo yayo yepakutanga. Izvi zvinopedza chimwe chezviitiko zvekudzidzira. Famba, kushandisa simba, asi usakanganwa kutonga chikamu. Zvinokurudzirwa kuita mitatu yezvidzo gumi nemashanu.
"Lunge"
Uchibatanidza bhora mubasa iri, iwe unowedzera mutoro. Ichi chiito chinobatsira zvikuru pamasumbu, mahudyu uye mabako.
- Chengetedza chikamu chepamusoro chemuviri wako zvakananga, sveta zvakasununguka mapepa kumashure. Chin mberi, sarudza pfungwa pamberi pako uye uchitarise usingabvise.
- Tora bhora pamberi pako mumaoko ako, zvikwereti zvako zvakanamatira.
- Tora danho rimwe nerutsoka rwako rworudyi mberi, thesa mahudyu ako kusvikira makumbo ako akazununguka zvakakwana, iyo ngano inofanira kuva inenge 90 degrees. Tarisa kuti mabheji akakodzera ari pamusoro pemakumbo, asi haafanire kutowedzera mberi, mabvi erutsoka rworuboshwe haafaniri kubata pasi.
- Dzorera muviri kurudyi. Tambanudza bhora, zvakare, tendeukira kurudyi, usatendeuka namabvi ako, tora chete chifuva chako.
- Dzokera kunzvimbo yekutanga.
Dzokorora chiito ichi kagumi kune rumwe rutivi.
Push-up
Ichi chiitiko chinosanganisira inenge mishonga yose.
- Zvakakosha kutora nzvimbo inonzi muhutano bhar - iyi ndiyo kusimbiswa munzvimbo yakatarisa. Pakutanga, kana zvakaoma, iwe unogona kuita zororo-hafu, uchizendamira pamabvi ako.
- Gadzirira bhora pedyo nerudyi. Tambanudza ruoko rwako rworudyi pabhodhi uye urifone kamwe chete.
- Edza kufungira ruoko rwako rworudyi pane bhora kurufudzi rwako rworuboshwe.
- Svetedza ruoko rwako rworuboshwe pane bhora, rondedze zvakare.
Dzokorora kusvetuka kubva pabhora 5-7 dzimwe nguva pane imwe neimwe.
Pakupedzisira, ndinoda kutaura kuti kana kushanda nerechireji bhinzi kutarisirwa kunofanira kutora matanho.
- Kushanda nebhora rakakura, haufaniri kusunungura mabvi ako nemaoko zvakakwana.
- Chengetedza musana wako wakarurama kuitira kuti iwe usakuvara.
- Iyo inowedzera medbol kubva mumuviri, zvakaoma kuita zvidzidzo. Kuti vadzivise kutambisa, vatangadzi vanorayirwa kuti vasazotora bhora kure kure neguru. Kana iwe uchida kuomesesa maitiro, edza kuchengetedza bhora kubva mumuviri kupfuura kure, kuwedzera nguva imwe neimwe kure.