Mukati
Chiitwa chega chega chine mirau yadzo uye nuances yekuuraya, iyo inofanirwa kuongororwa usati watanga kuzviita. Izvo zvinonetsa kune anotanga kuchengeta zvese zvakavanzika mundangariro. Naizvozvo, chirongwa chekutanga chekudzidzisa chinogara chakagadzirirwa mhasuru dzemuviri wese kuti udzidze kufamba mushe mukuita kwekudzokorora. Kuti udzivise zvikanganiso mumwedzi yekutanga yekudzidziswa, zvakakwana kudzidza iyo yakakosha mirawo yekuita maekisesaizi wakamira, wakagara, wakarara nemusana uye padumbu rako.
Exercise Kuchengetedza
Hwaro hweruzivo rwekuekisesaiza hunoumbwa neyekutanga mitemo yekuchengetedza. Vazhinji vatsva vanofuratira, vanozvipindira ivo uye nevaya vakavakomberedza, kana kukuvara zvachose.
Kudzivirirwa mitemo yekudzidziswa simba:
- Iwe unofanirwa kuve mune zvipfeko zvakagadzikana izvo zvisingarambidze kufamba, iwe unofanirwa kupfeka zvakanaka zvakavharwa shangu (sneakers kana sneakers);
- Warm usati watanga kudzidziswa uremu;
- Shandisa simulators kune yavo chinangwa chakatarwa;
- Chinja iyo simulator kune yako urefu, izvi zvinoderedza njodzi yekukuvara;
- Paunenge uchishandisa bhaa, shandisa uremu hwekukiya;
- Dzidza hunyanzvi hwezviitwa usati wazviita;
- Ita kurovedza muviri nenzira inodzorwa - pasina kukurumidza kana kubvunda;
- Ita shuwa kuti haupindire chero munhu, saka hapana anozokupindira - iwe haufanire kuita maekisesaizi munzira, patafura ine zvinhu zvako pachako, dumbbell mutsara kana padyo padyo nemumwe munhu anobatanidzwa;
- Mabhandeji, mabhandi, mabhanhire epamafudzi haadziviriri kukuvara. Nzira chaiyo ndiyo dziviriro yakanakisa kubva mukukuvara;
- Usadzingire zviyereso - sarudza huremu hwemakomba paunogona kunyatsoita nhamba yakatarwa yekudzokorora;
- Chengetedza kufema kwako - inhale mukati meiyo "mwenje" eccentric chikamu, exhale panguva ye "chiyero chakanyanya" chikamu chakanangana.
- Ive neshuwa yekudya 1,5-2 maawa usati wadzidziswa. Kuita maekisesaizi mudumbu risina chinhu hakune zvibereko, kunowedzera njodzi yekuita dzungu, kudzikira kwekusimbisa, uye kushaya simba. Kukundikana kugaya chikafu pamberi pekirasi kunogona kutungamira mukusagadzikana kana gastroesophageal Reflux.
Kuziva iyi yakapusa mitemo kunogona kukubatsira iwe kudzivirira zvakajairika uye zvinoshungurudza zvikanganiso.
Zvimiro zvekuita maekisesaizi wakamira
Paunenge uchiita maekisesaizi wakamira, chengetedza nzvimbo isina kwayakarerekera yemuzongoza, umo mutoro wacho unogoverwa zvakaenzana pamasikisi e-intervertebral nemarunda. Sekureva kwenyanzvi yekusimbisa muviri Sergei Strukov, kana iwe ukabatirira tsvimbo refu kumusana kwako pachinzvimbo ichi, inofanira kubata mapoinzi matatu - kumashure kwemusoro, musana wechipfuva uye sacrum.
Nzvimbo isina kwayakarerekera yemuzongoza inofanira kuchengetedzwa panguva yese yekurovedza muviri - kumira, kugara, kurara pasi (calorizer). Izvi hazvingoshandi chete mukuchengetedza kushanduka kwepanyama muzasi kumashure, asiwo kune chinzvimbo chemusoro. Vamwe vanodzidziswa vanoita chikanganiso chekusimudza misoro yavo zvakanyanya, vamwe, pane zvinopesana, vanotarisa pasi petsoka, vachigadzira mamiriro anotyisa. Musoro unofanirwa kunge uchienderana nemuzongoza, uye kutarisa kunofanirwa kunangiswa kumberi.
Tora chigaro chakatsiga, nekuti paunenge wakamira, unovimba nemapoinzi maviri chete - tsoka dzako. Mutoro unofanirwa kugoverwa zvakaenzana pamusoro petsoka dzese, haufanire kunge wakasendamira kumberi kana kudonha kumashure.
Deredza mapepa ako uye simbisa dumbu rako. Paunosimudza mapfudzi ako, mutoro unoendeswa kune yekumusoro kumashure - iyo trapezoid. Yakagadzirwa matrapeziums mumadzimai haatarise seanofadza. Dumbu rakasimudzwa rinobatsira kuchengetedza musana wako wakananga.
Zvimiro zvekuita maekisesaizi wakagara uye wakarara pabhenji
Paunenge uchiita maekisesaizi wakarara pasi, nyatso sarudza huremu hunoshanda. Kana iwe uchinzwa sekunge iwe haugone kubata pabhenji muchinda, tora mumwe munhu kuti akutsigire iwe.
Mukugara uye supine kurovedza muviri, muviri unofanirwa kuzorora pamapoinzi mashanu: tsoka kana maoko, magaro, zasi kumashure, kumusoro kumashure, uye kumashure kwemusoro. Usabvarure chiuno chako netsoka, usasimudze mapepa ako nemusoro, tarira kumberi, fema zvakaenzana, uye chengetedza dumbu rako rakasimudzwa.
Zvimiro zvekuita maekisesaizi akarara padumbu rako
Mimwe miitiro, senge hamstring curls, barbell kana lat dumbbell mitsara, barbell mitsara, uye dumbbell yekuwedzera kune yekumashure deltoid bundle, inoitwa iwe wakarara padumbu rako (calorizator). Izvi zvinokutendera kuti ubvise mutoro kumusana, saka zvinokurudzirwa kuti ubatanidze dumbu kurovedza muchirongwa chevanhu vane matambudziko emusana.
Pano zvakare, muviri wako unozorora pane mana kana mashanu poindi: dama (kana musoro wakanangiswa kudivi) kana chin, chipfuva uye / kana dumbu, chiuno uye pamberi pechidya, tsoka kana ruoko.
Isu takafukidza iyo yekutanga mirairo yekuita yakakosha kurovedza muviri uye yakachengeteka simba kudzidziswa. Ehezve, kune maekisesaizi wakagara uye wakarara pasi, uko zvisingaite kutarisa ese mapoinzi ekutsigira. Asi zvinoreva zvese zviri pamusoro apa ndezvekuti zvese zvinotanga kubva pachigaro chekutanga chakatsiga. Kana iwe uchinzwisisa uye ukaisa uyu wekutanga mutemo, saka nekufamba kwenguva iwe unogona nyore kunyatso kugona kunyangwe zvakanyanya kuomarara mafambiro.