Nheyo yehuwandu hwekutapudza munzvimbo inoda muviri.
Chinhu chose chiri nyore: kana uchinge uremerwa, huwandu hwechimiro chakazara huchiderera, uye, panguva imwechete, kuita zviitiko zvakakosha zvekugadzirisa zvidikanwi zvemuviri, zvino tichazadzisa zvinodiwa. Asi chaizvoizvo zvinhu zvose zvinoshanduka kuva zvakaoma zvikuru: kunyanya kana zvinosvika mukurasikirwa kwemakumbo, sezvo zvose zvidzidzo zvinowedzera huwandu hwemisumbu iyo haisi yakanaka nguva dzose pamakumbo echikadzi.
Tichasarudza maitiro anokosha epanyama ekudzikisa makumbo. Funga nezvenzira "Bodyflex", kubatanidza kuenzanisa nokufema kunokosha, umo kuwedzerwa kwehuwandu hwekupinda okisijeni kunosimudzira kupisa kwemafuta munzvimbo dzemasisita.
"Bodyflex" ndiyo nzira yekufema maitiro.
- Simuka, ruramisa, uise tsoka dzako kuhupamhi hwemapfudzi ako, zvikotamire, kuisa maoko ako pamakumbo ako, zvishoma zvakakotama pamabvi ako;
- Mvura yakadzika fema kunze (kunyanya kuneta mweya);
- Yakananga kuvhara nemhino, kuzadza mapapu;
- Kushandisa diaphragm, exhale nemuromo zvakasimba, sonorous;
- Kubata mweya wake, kwemasekondi 8-10. , kuisa miviri yechipfuva, kuvhomora mudumbu (pasi pemibvu nemudumbu mako) uye kutanga kuita maitiro ekudzidzira. Usakurumidza, tanga kudzidza kudzidza kufema zvakanaka, uye ita gymnastics;
- Zorora marumbu ako emimba uye tora kufema kwakadzika.
Kutambanudza makumbo - setambo yezvidzidzo "Bodyflex".
Zvose zvinoshandiswa zvinofanira kuitwa mangwanani-ngwanani, tisati tadya, kwenguva yegumi kusvika gumi nemashanu.
Chokutanga, iwe unongoda kudzidza kudzidza kupemha, uye shure kweizvozvo iwe unogona kuwedzera maitiro ekurasikirwa nemakumbo. Inokurudzirwa kuyera ivhu rehudyu isati yasvika ye "Bodyflex" yakaoma, saka inofanira kuitwa mavhiki.
Kutenda nekudzidzira kutenderera, utsi hwetsika hunowedzera, semugumisiro, rutivi rwemakumbo echikadzi hunoumbwa.
Kutarisa kwemukati kwechiso chetsoka.
Nekubatsira kwemafuta ekupisa kunopiswa munzvimbo yemukatikati mukati mehudyu nemakumbo maduku:
- Zvakakosha kugara pasi uye yakareba makumbo akapararira;
- Kutora masokisi ako pachako (usabvarura zvitsitsinho kubva pasi), uvatungamirire kumativi (izvi zvichawedzera kuwedzerwa kwemaitiro);
- Kuzorora shure kwako pachako nemaoko ako, ita maitiro ekufema, zvino, kufugama musoro wako, kubata kufema kwako, kutora dumbu rako;
- Iwe nhoroondo masere: tambanudza maoko ako mberi, ufukidze, sendamira pamaoko akajeka; kuisa (usabvarura minwe kubva pasi, edza kusapfugama mabvi), zvishoma nezvishoma kupfugama pasi (kutambanudza mukati mukati memakumbo); zvose zvidzidzo zvinononoka uye zvinononoka;
- Tora nzvimbo yepakutanga (maoko shure kwako) uye dzokorora chiito chacho katatu.
Kutarisa kwemisungo yekunze kwemakumbo.
Nekubatsira kwemuitiro uyu, mishonga yekunze kwemahudyu inotorwa, uye mafuta munzvimbo ino anopiswa. Nekubatsirwa kwemuitiro uyu wekurema kwemazivi, chiuno chichava chakaonda, kurega kusunungura, izvo zvinokosha kune vashandi vehofisi.
Saka:
- Ita nzvimbo yakagara, makumbo mumabvi akayambuka (ibvi rorudyi kubva pasi); neruoko rwake rworudyi, akabata bhegi rake rokuruboshwe, famba kuruboshwe rwake shure kwake;
- Ita maitiro ekufema, tora mweya wako, dhonza dumbu;
- Wakamira kuruoko rworuboshwe, iri shure kwemashure mako, nerumwe rutivi, tora bhegi roruboshwe zvichikwira uye uzviwande iwe pachako, uchikotamira pachiuno kusvika pazvinogoneka kuruboshwe; paunenge uchiita, iwe uchanzwa kutambanudza kwemisungo yechiuno uye nechokunze kwechidya, kuzogadzirisa zvigumi kusvika kune gumi;
- Exhale uye utore nzvimbo yekutanga.
- Dzidzirai kudzoka katatu, kuruboshwe rworuboshwe.
- Dzokorora basa racho katatu nerutsoka rworudyi kumusoro, uchienda kune imwe nzvimbo.
Kutambanudza shure kwetsoka.
Ichi chiito chinotarisa mishonga yemakumbo, mashure emakumbo emakumbo, mushure kwemashure mahudyu uye mashizha anobvisa mafuta:
- Kuvata pamusana wako, simudza makumbo ako, usina kupfugama namabvi ako, kukorera (zvigadzike patsoka) masokisi kwauri;
- Sezvo zvasvika, famba chikamu chepamusoro chemhuru nemakumbo ose;
- Ita maitiro ekufema (musoro uye kumashure, kwete kuuya, pasi), tora mweya wako, dhonza dumbu;
- Nokuchenjerera, usina kubvisa musoro nemabvi kubva pasi, tambanudza maoko ako kumusoro (usafugama mabvi); chando panzvimbo ino munhoroondo dzisere;
- Exhale uye dzokera kunzvimbo yekutanga (maoko akakomberedza mhuru, zvisikwa iwe pachako);
- Dzokorora chiito chacho katatu.
"Bodyflex" inonetsa kuvakadzi, sezvo pasina kunze kwekuvaka-musimba wemasisita inoita kuti mafuta apise. Inonyanya kubudirira pakurasikirwa kwemazivi mumakumbo.