Kuderedza uremu musina kufamba kunooma zvikuru. Uye basa rakanakisisa rinoshanda pakurasikirwa nekudzivirira kuri kudzidzisa nemudzidzisi mumitambo yekurovedza. Asi kana iwe uine mukana wekuve nemudzidzisi, uye iwe uchangotanga kufunga kwete nehuwandu hunorema, asi pamusoro pekurasikirwa nekurema mune zvekurovedza, tinokupa iwe wakagadzirirwa kugadzirwa kwezvidzidzo.
Kudzidzira
- Kufamba paiyo simulator elliptical - Maminitsi mashanu. Sarudza tsvina kana midzi yekutengesa nekukurumidza kwema 80 - 100 matanho paminiti. Kuneta mumisungo kunofanira kunge kusina chiedza.
- Ikokuita muviri kunobatsira kuderedza uremu, asi usakanganwa pamusoro pemisungo yakavhara kubva pakudzidziswa simba. Mushure mekuita basa rimwe nerimwe kweminiti, ita zvidzidzo zvekutenderera kwemisumbu iri pasi pemutoro. Izvi zvichadzorera hurefu hwemisungo. Bhanha gumbo mumabvi, nemaoko ako, shandisa chitsitsinho kusvika pamagaro uye utambanudze mberi kwechidya.
- Kurongedza - 60 seconds. Isu tinoita kushandura kwepepanhau pamabhenji, kugadzirisa tsoka pamapumburu. Maoko mushure memusoro, kuita zvinenge makumi maviri zvekudzokorora kune kunzwa kwekupisa misungo inoshanda.
- Tambanudza misungo - tambanudza maoko edu, tambanudza rectus abdominis muscle.
- Kufamba pachitsika-maminitsi mashanu. Sarudza tsvina kana yepakati paanomhanya pane imwe 4 kusvika 6 km / h.
- Isu tinomuka mumapapu, tinosundira chitsitsinho pedyo nepasi, tinosunungura maronda emhuru.
- Kusiya makumbo muimiriri ndeyekudzidzira pamashure. Tinoita tempo yepamusoro yemasekondi 60. Isu tinosimudza makumbo kumativi, tinounza mishonga kukuneta kukuru.
- Isu tinomuka pane imwe hafu-bent inotsigira gumbo, rechipiri inobatwa nokuda kwebvi uye yakasungira kwatiri.
- Dzokorora maminitsi mashanu pane elliptical simulator.
- Nzira yekutsvaira kwebhokisi kubheti ndeyomutambo pamusana wemashure. Tinoita miniti 1 kuneta zvakanyanya.
- Isu tinotenderera mitsipa yedu, nyore nyore kusvika kumeso edu mberi.
- A tapmill ndiyo nzira yakanakisisa yokuderedza uremu munguva yekurovedza . Hapasi imwe nzira yekuita nayo.
- Dhinda nemakumbo ako - ita miniti 1 musati wanyanyisa.
- Isu tinomuka murefu refu, pamwe nekutsigirwa pamakumbo epamberi, tambanudza mberi kwechidya neyekudzivirira.
- Elliptical Mudzidzisi - Maminitsi mashanu.
- Kuwedzerwa kwemaoko pamusoro pechikamu chepamusoro - ita kusvika pakuneta kukuru 1 minute.
- Tinoisa maoko edu mushure memaziso edu uye tirikumanikidza pamusoro pekona nebhurobhu.
- Treadmill - Maminitsi mashanu.