Mukati
Ramba uchibvarura michina yekusimbisa muviri pamba, izvo zvinokubatsira kuwana muviri wakanaka uye une toni. Chikamu chekutanga chechinyorwa iwe chaunogona kuverenga pano.
Nyowani yakadzama ongororo nezve izvo zvekushandisa zvemuviri
1. Tubular expander
Munguva pfupi yapfuura, iye anowedzera ari kuwana mukurumbira, nekuti mabhenefiti ayo kumuviri uri kukura haubvunzwe. Uine chubhu inofambisa iwe unosiyanisa yako yekudzidzira kumba uye macircuit anoshandiswaonnhamba yakakura kwazvo yemhasuru. Kune mamwe mapurogiramu ekugwinya, chikamu chakakosha chemidziyo yemitambo.
Iyo simulator yakagadzirirwa kudzidzisa iyo yepamusoro muviri. Inobatsira kudzikamisa maoko ari kuneta, sungisa muchina wekudhinda, kusimbisa mhasuru uye chipfuva chekumashure. Maekisesaizi nekutambanudza anotambanudza ane zvinobatsira musana uye zvinobatsira kugadzirisa mamiriro.
zvayakanakira:
- Expander zvakasiyana-siyana kumba kwako kurovedza uye kuomesa zvakajairika zviitwa.
- Iyo yakareruka uye compact, haina kutora nzvimbo yakawanda.
- Expander inosimbisa musana uye inovandudza mamiriro.
nezvayakaipira:
- Kwete iyo yekumanikidza chidzidzo chefitness michina yeimba, iwe ungangoishandisa iko zvisingawanzo.
- Expander haisi nyore nguva dzose kuwana mune zvemitambo zvigadzirwa zvezvitoro.
Nzira yekusarudza TUBULAR EXPANDER: matipi uye mitengo
2. Tsvimbo nemapancake
Iwe haufanire kutenga chero huremu, kana iwe uine posvo yepancake. Iyo inokwanisa kutsiva ese emidziyo yemitambo uye kukuendesa iwe mune yakakura chimiro. Pamberi pematanda kudiwa kwekutenga dumbbells - dzinogona kutsiviwa nepaniki dzinobviswa.
Zvimwe zvirongwa zvekusimbisa muviri zvinoparidzira zvidzidzo chete nebarbell. Semuenzaniso, yepasirese inozivikanwa kurovedza muviri Bomba Pump timu Les Mills varairidzi. Ichi chirongwa chinopisa-mafuta chichakubatsira iwe kurasikirwa uremu uye nekuvandudza muviri wako. Kana iyo pamba Arsenal yematanda ine rabbonim mapancake, iwe unogona kuzviita kumba.
zvayakanakira:
- Tsvimbo ine mapakepeki anowira angangoenzana anotsiva zvirema zvese zvemahara uye zvidhoma.
- Tsvimbo inopesana nekusarura kwakawanda haingobatsire kuvaka mhasuru chete asi zvakare kuonda, kana ukaita maekisesaizi mune mnohopotochnoy modhi uye kureruka uremu.
nezvayakaipira:
- Tsvimbo inodonha mapancake kudhura kuverenga.
- Iyi midziyo yakapararira iri mufurati yenzvimbo yakati wandei.
3.Fitball
Fitball yakazozivikanwa zvakanyanya, asi kufarirwa kwake kunoongwa nevazhinji. Iri bharumu rakasununguka, rinogona kuita zviitwa zvakasiyana siyana. Chinhu cheiyo fitball mutoro wakachengeteka wemuviri. Kana uchinge waita zvisingaite panhengo dzezasi, saka bhora rekurovedza rinokurudzirwa kune vanhu vane kukuvara kwemakumbo mashoma.
Uye zvakare, iyo fitball inozivikanwa pakati pevakweguru, uye vakadzi vane nhumbu avo vachangobva kuzvara. Ndokunge, pakati peavo Oranien mukuita kwemuviri Izvo zvine musoro, nekuti kudzidziswa pane fitball kuri nyore uye kwakachengeteka. Mashiripiti bhora rinokubatsira iwe kushanda pakutambanudza kwako uye nekubatana, asi zvakare zvinobatsira kugadzirisa mamiriro.
zvayakanakira:
- Makirasi ane fitball anovandudza kubatana kwako uye kugadzirisa shanduko.
- Mune yakashatiswa mamiriro iri compact uye haina kumbotora nzvimbo.
- Maekisesaizi pane fitball yakachengeteka yetsoka nemajoini, saka munguva yekukuvara iyi yemitambo gadget mazuva haigone kutsiviwa.
- Kudzidzira ne fitball kwakanakira vakadzi vane nhumbu nevakweguru.
nezvayakaipira:
- Kekutanga nguva iyi mhando yemidziyo yekusimba yeimba yako ingaite kunge isiri nyore kudzidziswa.
- Kudzidzira pane fitball mutoro munyoro, saka chakakosha chinoonekwa pamuviri kubva kwaari hachifanirwe kumirira.
Ungasarudza sei bhora rekusimbisa muviri: matipi uye mitengo
4. Zviyereso zvemaoko nemakumbo
Zviyereso zvemaoko nemakumbo zvinokubatsira iwe kuwedzera kushanda kwekushanda kwako uye kupomba nzvimbo dzedambudziko. Ehe, kuzviunza ivo pachavo muchimiro chakanaka vanogona kubata nehuremu hwemuviri wake. Asi utilityami unoita kuti muviri wako uve wakanaka uye mutete zvakanyanya nekukurumidza.
Vamwe varairidzi vekusimbisa muviri vanokurudzira kuti uvashandise kuita zvakanaka panguva yekurovedza muviri kwemagaro. Uye zvakare, iwe unogona kuita cardio kurovedza muviri kana mitambo yemitambo, uchiwedzera kusimba kwekudzidziswa. Zvino kwakauya akasiyana akasiyana masimbi, semuenzaniso, mabhandi kana mavesti ane imwe huremu.
zvayakanakira:
- Zviyereso zvinobatsira kutarisa padambudziko renzvimbo yemuviri wako.
- Inogona kushandiswa mukurovedza muviri kana mitambo, nokudaro ichiwedzera kushandiswa kwekoriori kubva kuchikoro.
nezvayakaipira:
- Panzvimbo pekuyera zviri nani kutenga dumbbell kana barbell, iri nyore kuita mukusimba.
- Zviyereso zvinodhura, uye mukuita kwekudzidzira unozojairira huremu hwazvino. Saka iwe unozofanirwa kutenga imwe nyowani.
- Haasi ese mapurogiramu ehutano anove akakodzera.
Maitiro ekusarudza iyo WEIGHTS: matipi uye mitengo
5. Tambo yakasvetuka
Tambo yekusvetuka vazhinji vedu takakura nayo. Kune vana kusvetuka tambo inzira yekunakidzwa, uye yevakuru - yakakura yekuremerwa uremu. Netambo iwe uchakurumidza kwazvo kuwana makumbo matete uye hunhu hunomira. Uye zvakare, iyi ndiyo chaiyo nzira yekubvisa cellulite pazvidya.
Nekudaro, kusvetuka kwakajairika kune mutoro wakakomba pamajoini emabvi, nekudaro kushungurudza makirasi netambo zvakadaro hazvina kukosha. Zvakare kurudzira iwe kungo svetuka mumatanho, ivo vachadzivirira mabvi ako.
zvayakanakira:
- Tambo yekusvetuka ihombe cardio mutoro, uye izvo zvinoreva kuvimbiswa kuonda.
- Kudzidziswa kwakadaro kunobatsira iwe kukudziridza kutsungirira uye kusimbisa iyo yemoyo system.
- Tambo yekusvetuka inoenderana uye haina nzvimbo yakawanda.
nezvayakaipira:
- Kusvetuka tambo kunoisa kushushikana kwakawanda pamajoini emabvi, saka svetuka zvirinani mumateki.
- Kuita pamba netambo hakugare kuri nyore, kunyanya kana iwe uchigara pasi pevateereri vanoteerera.
Ungasarudza sei kusvetuka ROPE: matipi uye mitengo