Mukati
- 6 mavhidhiyo nekutambanudza kwevanotanga
- 1. PsycheTruth: Inotambanudzira iyo isingachinjiki (maminetsi makumi maviri)
- 2.Yoga Yevanhu Vasingachinjiki (30 maminetsi)
- 3. HASfit: Yakazara Muviri Kutambanudza Nzira (15 uye 30 maminetsi)
- 4.FitnessBlender: Kuzorodza Yese Muviri Kutambanudza Workout (30 maminetsi)
- 5. Jessica Smith: Flexible Stretch Routine (maminitsi makumi matatu)
- 6.Kutatamura kwevanotanga pamba (maminetsi makumi maviri)
Kutambanudza maekisesaizi zvakafanana zvakaenzana kune vanodzidziswa uye kune avo vasingaite kugwinya. Kugara uchitambanudza kurovedza muviri kunowedzera kuyerera kweropa kusvika mhasuru, kugadzirisa kusimba kwemhasuru, tendon uye ligaments, batsira kubvisa marwadzo ekumusana uye gadzirisa chimiro chako.
Vanhu vazhinji vanodzivisa kutambanudza maekisesaizi nekuda kwekushomeka kwechisikigo kuchinjika uye kusagadzikana mukati mekirasi. Asi pasina kugara uchitambanudza muviri wako, majoini uye mhasuru zvichave yakatonyanya kukwirisa, kuomarara uye kusamira. Saka isu tinokupa iwe 6 yakapusa kurovedza muviri yekutambanudza muviri wese, ayo akakodzera kunyangwe kune vanotanga uye vasingachinjike vanhu.
Usati waenderera mberi nekutambanudza, unofanira kuona 2 mavhidhiyo ane zvikanganiso zvikuru kana uchitambanudza:
6 mavhidhiyo nekutambanudza kwevanotanga
1. PsycheTruth: Inotambanudzira iyo isingachinjiki (maminetsi makumi maviri)
Vhidhiyo inoyerera yeakanyanya novice uye malosilka vanhu vanopa youtube chiteshi PsycheTruth. Kumwe kurovedza kunoitwa nechigaro: zvichibva pairi, iwe unozokwanisa kurerutsa chinzvimbo. Kirasi inongotora maminetsi makumi maviri chete - iyo nguva ichafamba.
2.Yoga Yevanhu Vasingachinjiki (30 maminetsi)
Iyi ndeimwe vhezheni yekutambanudza kwevatangi, iyo inoshandisa chigaro kufambisa chiitwa. Chirongwa ichi chakanangana neyoga asi chakakwana sekuzvitatamura.
3. HASfit: Yakazara Muviri Kutambanudza Nzira (15 uye 30 maminetsi)
Vaviri akanaka kwazvo uye akapusa vhidhiyo pakutambanudza kwevanotanga HASfit yakapa makochi. 15-mineti chirongwa chinonyanya kukodzera kutambanudza mhasuru mushure mekudzidzira. Asi vhidhiyo yemaminetsi makumi matatu inokwanisika kuita muzuva rimwechete sekutambanudza zvakakwana kwemuviri wese, mizhinji yemitambo iri pasi.
4.FitnessBlender: Kuzorodza Yese Muviri Kutambanudza Workout (30 maminetsi)
Kazhinji kazhinji mukurovedza, kutambanudza hakupei kutarisisa kwakakwana kumuviri wepamusoro (mutsipa, mapfudzi, maoko, chifuva, kumusoro kumashure). Vhidhiyo naDaniel (munyori weiyo youtube chiteshi, FitnessBlender) zvirokwazvo anokupa iwe unonakidza uye unobatsira kwazvo kurovedza muviri wepamusoro. Tambanudza makumbo ako muchirongwa ichi zvakare anopiwa yakaringana nguva, asi uchienzaniswa neimwe vhidhiyo zvishoma zvishoma.
5. Jessica Smith: Flexible Stretch Routine (maminitsi makumi matatu)
Iyo yakasarudzika vhezheni yekutambanudza kwevatangi inopa Jessica Smith. Muchirongwa ichi, kutambanudza makumbo uye magaro zvinopihwa nguva yakawanda kupfuura vhidhiyo yapfuura kubva kuFitnessBlender, uye chikamu chepamusoro chemuviri hachizosara chisina hanya. Kune makirasi iwe uchazoda tauro.
6.Kutatamura kwevanotanga pamba (maminetsi makumi maviri)
Uye heino vhidhiyo nekutambanudza kwevatangi mumutauro weRussia inopa murairidzi Ekaterina Firsova. Chirongwa ichi chakanangana nekutambanudza muviri wezasi, inokodzera kune avo vanoronga kurovedza muviri pakutsemura. Pamwe pamwe naEkaterina kurovedza muviri kunoratidza ivo vasikana vatatu vasingachinji kupfuura murairidzi, kujekesa zvirinani.
Kutambanudza chimwe chinhu icho inogona kuvandudzwa kune wese munhu. Kunyangwe iwe usiri munhu asingachinjike, makirasi enguva dzose anotambanudza mavhidhiyo evatangi anokubatsira iwe kuti uvandudze zvakanyanya kusimba kwemhasuru nemajoini. Shingairira pazvirongwa zvakatsanangurwa 1-2 nguva pasvondo mushure mekudzidziswa kana mune rimwe zuva. Kana iwe uchida kukurumidza kufambira mberi, iwe unogona kuita kutambanudza kwemaminitsi makumi matatu 30-3 nguva pasvondo.
Yoga uye kutambanudza