Kushanda kana kudzidzisa kwakasvibirwa kune avo vanosemesa (hongu, bvuma) kuti vaite maitiro 30 akafanana mumushandisi, ipapo makumi matatu nematombo anokwana, ipapo 30 sit-ups. Kana kusuruvara kuchikurira iwe mukurovedza, haugoni kutaura pamusoro pekuzvipa, uye pasina kuzvipira, hapana kuora kwekurasikirwa.
Saka, panguva yekudzidzira kushanda iwe kwenguva shomanana yakaputika mapoka ose emasumbu, asi maitiro acho anowanikwa paanomhanya, uye nekukanganisa kupfupika.
Iyi nzira yekutenderera kushanda kwekushanda ichaita kuti simba rako remasabolism rivepo kune dzimwe nzvimbo dzisati dzamboitika, kupisa usati wambove wekoriyori uye uwedzere kuneta uku kuti munhu wese anozviremekedza mudzidzisi anorota pamusoro.
Chimwe chezvekushanda kwekuita muviri kwakanaka ndeyekuti iwe pachako unogona kuchinja uye kuchinja maitiro mu "denderedzwa", zvinoreva kuti zuva rega rega uchava nehurongwa hutsva husingakubereri, uyewo huchazoenderana nemutoro wemisungo.
Kudzidzira
- Isu tinokwira pavhara yakanyanyisa - iyi inokosha ye-multi-unit unit. Iko kunofanira kuitwa pakutanga kwekudzidzira, chero bedzi iwe une simba.
- Push-ups pamazariro asina kufanira.
- Dzvinya bharati pachitsiko chekutengesa - tinobvisa bhari kubva kumakamuri, tinoderedza kusvika kubhokisi uye tinoikwidza kumusoro, tichigadzirisa maoko edu uye tichizorora. Kuyera kwemuitiro uyu kunofanirwa kuva makumi matatu kubva muzana yezvakagara zvichiitika, nokuti iko zvino hatisi kunyanya kufunga pamusoro pebhenchi, asi pakujekesa kwemapoka ose emasumbu. Usakanganwa: hatisi kuzorora pakudzidzira.
- Kuti tinyaradze musimba wemaoko uye mapepa, tinoita hutachiona. Isu tinomira tichitarisana nechitsiko chebhenchi. Tinorara pasi chikamu chechikamu chemuviri pane bhenekeri inoremekedzwa, kuderedza muviri uye kurirera. Maoko pamberi pebhokisi.
- Ita-ups nechisungo chiduku (chirevo chakareruka - pamabvi ako).
- Makhi aside ne dumbbells. Nzvimbo yekutanga imire, maoko ne dumbbells pachikwata chechiuno. Isu tinosimudza zvishoma nezvishoma zvakakotama pamakumbo emaoko kusvika kumazinga emafudzi.
- Dzidzirai pamabviko mumutambo pazasi. Tinobvisa gumbo nguva makumi mashanu uye tinochinja gumbo.
- Kukwira kwemakumbo akarara pamudumbu pane bhenekeri ndiko kurovedza pamakumbo . Isu tinosimudza makumbo kumusoro, saka tinoramba tichisimudza makumbo pamwe nekududzirwa kumativi.
- Kutsigira kupfugama mumugwagwa.
- Nguva yenguva imwe chete yekurovedza maminetsi makumi maviri. Inofanira kuitwa kubva kune imwe kusvika kumatatu ekuputika kwekuita basa, zvichida zuva rimwe nerimwe. Izvi zvinokubvumira kuti ubatanidze kurairirwa uye musimba kugona.