Kudzidzira kurasikirwa nekurema.
Kudzidzira muviri, semuenzaniso kufamba, ndeyekushanda kwehutano hwakanaka, asi huchakubvumira kuti upise mafuta akawanda, uye kumhanya, iyo inokurudzira zvakasimba, ichakubatsira kuti ubudise mumakoriki nokukurumidza.
Mushure mokuita mabasa ekuderedza uremu nekukwirira kwepamusoro, simba rako remitabha mumumuviri rinosimudza katatu kupfuura kupfuura mushure mokunge uchiita zvekudzidzira nechokudzivirira.
1. Kudzidzira mafudzi, kumashure uye chifuva.
Nzvimbo yekutanga ndeyokugara pamucheto wechigaro, ruramisa makumbo pamberi pake nekuyambuka maziso. Zvadaro tora zvidhori, kana pasina dumbbell, iwe unogona kutora, somuenzaniso, 1.5 litre mabhodhoro akazadzwa nemvura, uye wakapararira maoko ako, akadzikatira pamakumbo kumativi. Dhonza mudumbu rako kumusoro, uye minwe yako inofanira kutarisa mberi. Zvadaro tambanudza maruva ako mukati uye uise mavoko ako kumashure kwako, obva uchingura maoko ako uye uzviparadzanise, wozvidzikisa panzvimbo yavo yepakutanga. Dzokorora chiito chacho nguva 2-3.
2. Itai maitiro ekudhinda, kumashure uye mahudyu.
Kutanga nzvimbo - gara wakananga pamate uye ufugame namabvi ako. Zvino tora mahudyu nemaoko ako, tambanudza mapepa ako uye uchitanga kusimudza tsoka kubva pasi, gara munzvimbo iyi kwemaminitsi makumi maviri nemashanu, uye zvishoma nezvishoma unotanga kururamisa gumbo rorudyi uye ugere munzvimbo ino kwemaminitsi gumi, uye pfugama rutsoka rwako rwerudyi uchikotama uye ugare pasi munzvimbo iyi maminitsi gumi. Dzokera kunzvimbo yekutanga. Dzokorora chiito 3-4 nguva.
3. Kudzidzira maitiro, mapasi pasi uye mahudyu.
Kutanga nzvimbo - simira zvakananga, isa maoko ako kumashure kwako. Ipapo tanga kutora parutivi rutsoka rworudyi, zvigunwe zvinofanira kugunzva pasi, uye zvishoma nezvishoma zvinotanga kukotama mberi, kana mushure wako uchifanira kufanana nechomukati, ndokubvisa gumbo rorudyi sezvaunokwanisa kubva pasi. Kuchengetedza izvi, tinotanga kukotama uye kusavhiringidza rutsoka rworuboshwe. Mushure mekunge mazadzisa chiitiko ichi 5-10, dzokera kunzvimbo yekutanga, uye dzokorora zvakafanana kune rimwe jumbo.
4. Dzidzirai mimba uye chiuno.
Kutanga nzvimbo - rara kune rumwe rutivi rwako rworuboshwe, makumbo uchikotama pamabvi paakona ye 45 degrees. Isa maoko ako mushure mako, asi usapinwe neminwe yako muvhara, zviputi zvinoparadzaniswa. Bvarura mabvi ako kubva pasi, uchinetsa misungo yemudhinda. Dzokera kunzvimbo yekutanga. Ita maitiro 10-15 dzimwe nguva, ipapo tendeukira kurudyi uye dzokorora chinhu chimwe chete.
Nzira dzekudzidzisa.
Iyo inonyanya kukosha pakurasikirwa kwemahombekero yako ndeyekuita kwekuita muviri kunobatsira kuwedzerwa kwezvinhu zvinowedzera simba remuviri, kunatsiridza metabolism, kusimbisa hutano hwehutano nehutano hwemwoyo.
Dzidziso idzi dzinosanganisira dosed muviri, uye nemigumisiro yezvinhu zvakasikwa zvakadai semvura nemhepo. Somugumisiro wekugadzirisa kwemasabetism uye basa remasumbu, mafuta anowedzera mumuviri anotanga kupiswa zvakanyanya.
Mune purogiramu yega yega yekurasikirwa kunofanira kuve nekuwedzera kwekuita basa, semuenzaniso maawa maviri ekufamba nokukurumidza zuva. Asi kudzidzira muviri kunoda kuitwa nguva dzose kwenguva refu.
Shandisa maitiro ekugadzirisa kurasikirwa nekurema, asi nehuwandu hunorema hunorema (kurema kwe 1 st uye 2 nddi), uye kuchengetedza uremu hunokosha. Zvakanaka, nokunyanyisa kuneta 3rd kana 4th degree, maitiro epanyama ayo vanhu vakadaro vanoita maererano nemashandisirwo emagetsi haatauri.
Nokuita maitiro ekurovedza muviri, iwe uchange uine humiro hwakanaka, muviri unogara uchiri mumutauriri wako, zvakanaka, uye mamwe mapaundi achaenda.
Iva noutano!