Chikwata chekudzidzisa vasikana ipurogiramu inobatsira yekupisa mafuta uye kuwedzera simba uye kutsungirira. Zvinotendwa kuti rudzi urwu rwekudzidzira runokubvumira kufanana kugovera mutoro uye kupa zvakakwana. Pakutanga, sverumendi yekudzidziswa yaiitwa chete mumitambo yekurovedza, asi iko zvino inofungidzirwa kuti inogona kuitwa kunyange kumba.
Chirongwa chekudzidzisa chirongwa chevasikana
Iyi nzira yekusimbisa simba inosanganisira kuenderera mberi kwekuita maitiro, pasina kuzorora nekuzorora. Kurudziro rwemadzimai muimba yekurovedza ndiyo kufamba kwakarongeka kubva kumusimiriri kuenda kumusimiriro mudenderedzwa, achiita chimwe nechimwe chavo, somuenzaniso, 1 miniti nesimba rakazara. Mushure mokunge ma simulator apera, unogona kudzokorora denderedzwa rakazara 1-2 dzimwe nguva.
Iwe unogona kushandisa nzira iri kumba. Muchiitiko ichi, muenzaniso wekudzingisa kudzidzisa vakadzi ndeyekuenderera mberi kwekuita maitiro ekusiyana kwemapoka emapoka e1 kusvika mudenderedzwa. Nzira yechipiri neyechitatu ichaenderana nematendi anotevera. Mune mamwe mazwi, kana iwe ukamanikidza 20 kaviri mumasangano maviri uye uchirwisa 40 ka2 kusvika pedo, rutsoka rwekutanga ruchava ne10-push-ups uye 20 kutambudza, uyewo-rwechipiri rwemauto.
Chikwata chekudzidzisa chirongwa chevakadzi
Tinokupa kurovedza kwemasvikiro kuvakadzi, iyo inowanikwa kuti uite zvekuvhima muimba yekurovedza, uye yekuita kumba. Izvo zvinenge zvataurwa zvinokodzera vanotanga, saka zvinoda kuwedzerwa.
Saka, purogiramu yacho:
- Squats - kanomwe kaviri penduru.
- Ika 20 dzimwe nguva penduru.
- Push-ups - 10-15 dzimwe purogiramu.
- Mahi tsoka - makumi maviri pari pese.
- Kuramba netambo - kwemaminitsi 1-3 pamusara.
- Kurongedza - makumi maviri nepakati pedenderedzwa.
- Kudzoka kushandura - 15 dzimwe nguva penduru.
- Kufa kwepamuviri nemabhombhosi ndevane gumi nematanhatu.
- Planck - kubva pamaminitsi makumi matatu kusvika ku60 pamusara.
- Kudzidzira kwechiGiriki kwemashure - makumi maviri nematatu paundi.
Kana usina kumboita zvemitambo kwemazuva mazhinji, unokwanisa kubuda maitiro matatu ekutanga kwevhiki mbiri, asi zvino unoda kubata nematambudziko akazara. A anotanga anogona kungoita imwe chete, asi mushure memwedzi wekudzidziswa, iwe unoda kuwedzera nhamba yekudzokorora, kana kuwedzera denderedzwa idzva. Pakati pega roga roga harifaniri kupfuura masikati masere kusvika 40-60 - ichi ndicho chimiro chikuru chekurasikirwa kwemahombekiti nenzira iyi.