Nekuda kwekuda kwakanyanya kwemidziyo yekusimbisa imba, kusarudzwa kwemitambo gadget kunowedzera gore rega rega. Kana iwe ukafunga kuita kurovedza pamba, saka iwe unofanirwa kutarisisa munzvimbo yekutanga?
Tinokupa iwe rondedzero yehunhu hwekusimba iyo ichakubatsira iwe kuti uwane chimiro chakanakisa uye hutano hwakanaka.
Nyowani yakadzama ongororo nezve iyo FITNESS EQUIPMENT
1. Madhibheri
Pamwe chinonyanya kufarirwa michina yehutano ndeye dumbbell. Semuenzaniso, ingangoita ese ekudzidzira kumba anoda kudzidzira mhando yemidziyo. Kana iwe uchangotanga kurovedza muviri kumba, funga kuti iwe utenge dumbbells inorema 1.5 kg. Iyo ndiyo yakanyanya kunaka sarudzo kune avo vanongobatanidzwa pazvidzidzo zvenguva dzose.
Nenzira, dumbbells dzinogona kutsiviwa nyore mabhodhoro emvura epurasitiki. Nekudaro mune ino kesi iwe uchaganhurirwa muhuremu: nemabhodhoro anopfuura 1.5 litita kuita haagadzikane. Sarudzo yakanakisa ndeye kutenga dumbbells dzinodonha. Navo iwe unenge uri nyore kwazvo kugadzirisa mutoro.
zvayakanakira:
- Dumbbells anoshanduka-shanduka, anoshanda mune angangoita ese mapurogiramu ehutano.
- Ivo vanogona kuita ese maviri simba kudzidziswa uye aerobic kuomesa.
- Nema dumbbells kugona kupomba kanenge tsandanyama dzose mumuviri wako.
nezvayakaipira:
- Kana uchida, unogona kutsiva dumbbells nemabhodhoro emvura.
- Pamusana wega wega unoda uremu hwako, uye nekukura kwemuviri, mutoro wako uchawedzera. Naizvozvo, rimwe kana maviri maviri emhando dzemakomba asingatarisiri.
- Kana iwe wakatenga tsvimbo ine mapapakeji anowira, kudiwa kweGanesh kunodonha zvakanyanya.
Ungasarudza sei DUMBBELLS: matipi uye mitengo
2. Gym Mat
Chimwe chinobatsira michina yekusimbisa muviri kumba ndeyejimnastiki Mat. Izvo zvinoratidzira kubatsira kwete chete kune iyo yoga uye Pilates, asiwo kune zvimwe zviitiko, nekuti yakawanda yekurovedza inoitwa yakarara pasi kana panzvimbo yeplank.
Panzvimbo peimwe gymnastic Mat yekufundira kumba pane rug kana kapeti, uye nekudaro vasina shangu. Asi kana iyo yoga uye maPilates vachirovedza vasina shangu zvakasikwa, kune zvakanyanya kudzidza izvo yakazara nemarwadzo mumajoini mabvi. Saka jimu Mat ndechimwe chezvinhu zvekutanga zvaunoda kutenga, kana iwe uchironga kuita kugwinya kwemusha.
zvayakanakira:
- Kana kusvetuka Mat kunorerutsa pfumo pasi uye inowedzera kuchengetedzwa kwemajoini ako.
- Kuita maexercise kubva padanho rakatarisana zvakanyanya kugadzikana paMat pane pasi.
- Rug uye kapeti hazvikwanise kutsiva zvizere jimeti Mat, nekuti mateki haashande.
nezvayakaipira:
- Zvakaoma kusarudza rugwi rwemhando yepamusoro, kunyanya tichifunga nezvekusiyana kwavo mumusika wezvigadzirwa zvekusimba zvemba
- Nezvidzidzo zvinowanzoitika anoneta nekukurumidza.
Ungasarudza sei RUG: matipi uye mitengo
3. Nhanho-kumusoro
Pane imwe nguva kwese kwese kwakave kwakakurumbira nhanho maekisesaizi. Iyi cardio Workout haingobatsire iwe kudzikisa huremu chete asi zvakare ichabatsira kukudziridza huru pfungwa yehythm. Zvino nhanho maekisesaizi iwe aunogona kuita kumba mapurogiramu evhidhiyo, uye kune izvo iwe unofanirwa kutenga nhanho-chikuva.
Iyi midziyo yemitambo inoratidza kuti inobatsira kwete chete kune nhanho maekisesaizi, asiwo kune mamwe akawanda maekisesaizi, senge Push-UPS, tinya zviyero kana dumbbells kubva muchipfuva akarara pasi. Haisi iyo inosungirwa kwazvo michina yekusimbisa muviri, asi kana iwe ukaitenga, ichakushandira iwe zvakanaka.
zvayakanakira:
- Iwe unogona kuwedzera yake Arsenal yekudzidzira kumba, uchiita izvozvi zvinobatsira kumuviri nhanho maekisesaizi.
- Pushups, chipfuva muchina wekunyepa, akasiyana maekisesaizi muplank zviri nyore kwazvo nedanho-chikuva.
nezvayakaipira:
- Nhanho-yekumusoro chikuva haisi yekumanikidza mitambo yemitambo. Pasina iye kumba kwekurovedza muviri zvinoita.
- Nhanho -puratifomu inotora yakawanda nzvimbo, inorema uye isina kuumbana.
Ungasarudza sei STEP-PLATFORM: matipi uye mitengo
4. Putira
Imwe yeanofarira hunhu hwemidziyo yevasikana vazhinji kuputira. Zvinoenderana nekutenda kwakakurumbira, zvakakwana zuva nezuva kuhula-Hoop uye chiuno chako chichava wasp. Nekudaro, ichi chirevo chine makakatanwa, nekuti kuputira kunosimbisa izvo zvinorehwa uye nekudaro kunowedzera hupamhi hwechiuno chako.
Ikozvino muzvitoro sarudzo hombe dzehupuro. Vanouya madhaimita akasiyana, hupamhi uye uremu, hwakasimba uye hune hungwaru, vakagadzirwa nezvimwe zvinowedzerwa: spikes nemapundu. Zvirinani kusarudza inorema sarudzo, zvikasadaro pane njodzi yekuita maronda pamuviri. Kugara uchirovedza muviri neHoop inosimbisa parutivi mhasuru yemudumbu uye mhasuru dzekumashure nemuchina.
zvayakanakira:
- Kuputira ndiyo ingangoita yakapusa uye nyore kushandisa michina yekusimbisa muviri pamba.
- Iyo inosimbisa mudumbu, musana uye oblique.
- Iyo Hoop yakawandisa shanduko uye mhando zvekuti iwe unogona kugara uchizvitsvakira yakanakira sarudzo yavo.
nezvayakaipira:
- Kupesana nekutenda kwevakawanda, Hoop, muchokwadi, haina basa muchiuno, kana isingakuvadze. Verenga zvimwe nezve izvi mune chinyorwa: "Maitiro ekuita kuti chiuno chisimbise: zvekuita uye chii CHEKUITA"
- Pane fungidziro isina kuvimbwa nezve njodzi dzekumonera nhengo dzemukati memuviri.
Onawo:
- Pilates: kushanda kwekushandisa + kurovedza kubva kuPilates
- Cardio Barre: kugona kwehuremu + kurovedza muviri uye mavhidhiyo.
- Basa rekudzidzisa: maficha uye kurovedza muviri
- Crossfit: mabhenefiti uye zvinokuvadza + redunhu kudzidziswa