Zuva rega rega rinoshandiswa munyika inobatsira pakuvandudzika kwemasisita mashoma ehupenyu hwose. Kana uchinge uine basa rakawanda uri pamisungo yemakumbo, zvichibatsira pakuvaka masimba emuviri. Tanga kufamba uchibva kure uye zvishoma nezvishoma uwedzere kure. Nzira inobatsira yekukwira, kuwedzera mutoro, ndeyokukurumidza kwenguva pfupi. Iko mune nguva ichakubvumira kuti iwe uite rwendo rwakati munguva shoma. Inonyatsobudirira pakukanda tambo. Asi nzira yekuputira tsoka dzako kumba - vazhinji vakadzi vanobvunza mubvunzo uyu.
Iyi inzira iri nyore uye isingadhuri yekugadzirisa misungo yako. Zuva roga roga, kupa nguva shomanana gumi kuti urovedze netambo, uye chikwata chekutanga chekudzidzira iwe nokukurumidza kukunda.
Imwe nzira yekuputira mitsipa yemakumbo iri kukwira. Kutanga, iwe unogona kutarisana ne squat pasina mamwe maikirwo, uye wowedzera mutoro. Sezvo rimwe mutoro unokodzera dumbbells. Mira zvakananga, tora dumbbells mune rumwe rutivi, uye uronga pamwe chete neguru. Isa tsoka dzako dzakaparadzana, kuti ugare hwakasimba. Iwe unofanirwa kupeta, kuisa zvishoma shure kwako uye kutarisa pamberi pako, kupfugama namabvi ako. Hips inofanirwa kunge yakafanana kune pasi. Bata munzvimbo iyi kwemashure mashomanana, dzokera kunzvimbo yekutanga. Apo basa iri rinoitwa, mishonga yehudyu, zvinyorwa zve quadriceps uye misoro ye gluteal inoshanda. Nokuda kwemugumisiro wakanakisisa, ita basa racho muzvikamu zve10-15 nguva uchishandisa mutoro muduku. Sezvakadai mumamiriro epamba yekuputika tsoka dzako - verenga.
Zvikwata zvine mbambo pamapfudzi zvinokura zvese masumbu emumuviri, iyo inobatsira zvikuru, chinhu chakakosha kune muviri wemadzimai haufaniri kuchipfuura nechiremera chebhari. Bhari iri kuiswa padivi rakakosha. Zvakakosha kugara pasi pasi pebhari, kuitira kuti bhari iri pamusoro pematope e-deltoid. Zvadaro tora mweya mukati mebhokisi uye simudza bhar kubva pazeri nekufambisa mapepa mberi. Sezvo wakasvika panzvimbo yakanyanyisa yehudyu, isa marumbo uye usatora nzvimbo yekutanga.
Kusimudza pamakumbo emakona mukana wakanaka wekusimudzira mitsipa yemakumbo, pfupi uye kwenguva refu gastrocnemius musoro. Simira pachikomo, (pamba inogona kuva nzvimbo yakakura, mune gyms kune mazamu anokosha). Dzosera tsoka dzako kumakumbo ako uye dzokera kunzvimbo yekutanga. Ichi chiito chinogona kudzokororwa kazhinji kabudiriro yakawanda.
Kuwedzerwa kwetibia kugara kunogadzirwa pavanomiririra. Misi mikuru inobatanidzwa mubasa iri ndeyega. Iwe ugere pane simulator, chengetedza mahudyu ako kurwisana nemapadhidziro. Isa zvisikwa zvetsoka pane zvitsigiro, kuderedza zvitsitsinho pasi. Simbisa tsoka dzako, uchikwira kumakumbo ako. Dzokorora 10 - 15 nguva.
Kana uchisimudza gumbo rimwe paunenge wakamira, isa tsoka patsoka, tora dumbbell muruoko kubva kune rumwe rutivi rwegumbo rinotsigira, uye rumwe rutivi runobata chimiro. Edza kusimudza zvakakwirira sezvinobvira pane zvigunwe. Mune basa racho, bendhi duku remakumbo rinobvumidzwa. Bata munzvimbo iyi, dzokera kumashure. Nekuita basa iri, zviri nyore kukudziridza gastrocnemius uye misuli chete.
Kuwedzerwa kwetibia kugara , nekombodo pamabvi - ichi ndicho chakakosha mutoro wekusimbiswa kwei-triceps. Saka, agere pabhenji, rega masokisi akaiswa pachigadziko. Isa chibato kumusoro kwechiuno chako uye usiye tsoka dzako. Dzokorora kuwedzerwa kakawanda.
Dzidzira muviri. Kusimudza mhepo kunoshandiswa uchishandisa mutoro unowanikwa pamisungo ye trapezius. Ita zvinodiwa zvedu rinotungamira kune chinzvimbo chisinganzwisisiki, nechinodzoka shure. Iyo bhendi inofanirwa kunge iri muchibatanidzwa chechiuno. Apo urwu urwu hwekurovedza hunoitwa, mutsara mukuru we gluteus, sciatic-popliteal uye mushure mushure zvinogadzirwa. Nzira yakajairika yekugumbusa makumbo ako ndeyekuti usakanganise. Kubudirira kukuru kunoshandiswa nemasimudziro emhando iyi yekudzidzisa simba. Iyi nzira inobatsira kushandisa musati maita mitoro yakaoma. Akagara achibata kumativi echigaro. Bhodza mabvi mumabvi kuitira kuti maziso emakumbo ari pasi pevanyori. Zvino ruramisa makumbo ako, kurwisa kuyerwa kwemufananidzi. Zvadaro zvishoma nezvishoma dzokera kunzvimbo yekutanga. Mutoro mukuru mubasa iri uri mumisungo ye quadriceps.
Asi yeuka: chero zvidzidzo zvausingaiti, kutanga pane zvose unoda nzira yekufamba-famba nekuchenjera kushandiswa.
Mushure mekudzidzira kunoratidzwa munyaya yacho, unogona kunze kwekunyadziswa kuisa jasi muzhizha kana kufamba mumushambadziri pamhenderekedzo. Uye nokuda kwomurume anodiwa, iwe uchava mukadzi akanaka kwazvo.