Nzira chaiyo uye inogadziriswa yekuderedza uremu ndiko kudzidziswa kumba. Kuzivikanwa kwehutano hwemusha kwakatanga, zvichida, nevhidhiyo makaseti ane mienzaniso yakakurumbira inotipa kuti tiite "maitiro avo ezuva nezuva" pamwechete, kune rumwe rutivi rwekona.
Nhasi, kurovedza muviri kwakadzika pamba kwakawana fomu yakasiyana zvakasiyana, semi-profession. Mukadzi wechipiri wega wega ndiye nyanzvi yehutano, sezvo akaedza zvinhu zvose kubva muhondo yehondo kuratidza kubwinya kwebhokisi. Uku kufungidzira kunoita kuti pfungwa dzedu dzive nechokwadi chokuti, zvichida, kuchena mumusha hakuzomborasikirwi nekukosha kwayo, kunyangwe vakadzi vachiedza kutarisa zana (kwete makore, nemamiriyoni).
Kudzidzira
Tinokupa iwe kuti uite maitiro ekuvaka muviri kumusha kuti uvandudze maitiro ehudyu nemakumbo.
- Misoro yakazadza kuparadzaniswa, mabvi akasununguka, hafu-yakabatwa, dumbu rakasimbiswa, mapfudzi akadzorwa. Ita hafu-squats, sokunge iwe ugere pachigaro, asi kwete kusvika pakupedzisira. Munguva ye squats tinotora maoko edu mberi kuti tienzanise zviri nani. Tinoita nguva 16.
- Inhale uye exhale.
- Siya rutsoka rworuboshwe kumashure, rutsoka rworudyi rwakakanganiswa, kuruboshwe rwakarurama. Tinomuka pamakumbo ezvigunwe, tendai mahudyu mberi uye muite squats, muchibvambura chitsitsinho chegumbo rekumusoro. Zvino ruramisa, svetera patsoka rekumusoro - ruramisa gumbo rinotangira, bend back. Tambanudza musana wehudyu. Isu tinobatanidza makumbo pamwe chete, maoko anozorora muhudyu, achikomberedza shure tinodzokera kunzvimbo pamakumbo akajeka.
- Iye zvino tinoshandura makumbo edu uye tinoita basa rekare kune rumwe rutivi.
- IP - makumbo pamwe chete, tinoshandura rutsoka rworudyi kunze, tinoshora, tinodzokera kune FE. Isu tinoshandura rutsoka rworuboshwe kune rumwe rutivi, squat, dzokera kune FE. Tinoita nguva 16.
- Ita imwechete-sit-ups, asi ramba uri muchikwata uchiita zviduku zvitatu zvakagara. Kubva, kumusha mamiriro ezvinhu haukwanise kuita pasina kurasikirwa muviri, iwe unongoda kuita izvi zvinotapira sit-ups, izvo zvisingagoni asi kupisa mafuta ose pamatambudziko akadai, echikadzi. Tinoita 8 nguva.
- Isu tinotakura rutsoka rworuboshwe mberi, rwechipiri riri pedo, pane zvigunwe, zvakakotama. Rutsoka rworudyi runotorwa zvakare - gumbo rakarurama, rinobatwa pazvenwe. Isu tinodzokera kuI IP - gumbo rakaperera. Dumbu racho rinokwidzwa, maoko pamberi pako. Dzokorora 8 nguva uye shandura makumbo.
- Ita zvigaro zvekare - mberi kune rumwe rutivi.
- Isu tinogadzira - 4 mara tinoshandura zvikwata zviviri zvakakonzerwa nekudzorerwa kwegumbo shure uye kurutivi, nguva kasere tinoita squats kumashure uye kune rumwe rutivi.
- Shambai makumbo enyu.
- Rutsoka rworudyi runochengetedzwa mberi rwakakotama, rutsoka rworuboshwe runodzokororwa uye rweruramiswa. Tinonamatira gumbo rezasi uye tinoburuka, tichibata mabvi pasi. Pagona rorudyi tinodzivirira muviri. Isu tinoita 8 nguva pamakumbo.
- Kuomesa basa: kana tichirasira isu tichigara mu squat kune zvitatu-sit-ups, zvino tinosimuka, tinoderedza makumbo edu pamwe chete uye tinodzorera gumbo kumakumbo.
- Iye zvino tava kugara-nhanho nechitsva-tinoita basa rekare musina zviduku, zvisingatauri zvikwata, chete nekubatana kwemakumbo kune FE. Pamusoro pezvinokonzerwa zvinokwanisika kutora nemaoko dumbbells kana kuti kusimudza pamusuo wembongoro yakakotama yegumbo.