Kuvaka simba uye mhasuru ine piramidhi

Kudzidziswa kwepiramidhi ndeimwe yenzira dzakakosha uye dzinoshanda kwazvo dzekuvandudza vhoriyamu uye simba remhasuru. Shandisa iri rinotungamira kuti ugadzire yako pachako inokwira, ichiburuka uye patatu piramidhi kudzidzisa system!

Author: Bill Geiger

Nhoroondo yekubudikira kwekuMadokero yakadzika midzi muIjipita yeIjipita uye inoverengwa kwezviuru zvemakore. Nhaka yeEgypt yakatipa zvinhu zvakawanda, kusanganisira kuda katsi. Uye kana iwe uri muvaki wemuviri, kunyangwe chirongwa chako chekudzidzisa chinogona kukanganiswa neyakavakirwa yeEkare Egypt, kunyanya kana iwe uchitevera piramidhi musimboti.

Kudzidziswa kwepiramidhi ndechimwe chezvirongwa zvekutanga uye zvinobudirira zvekudzidzisa. Kana iwe ukavhiringidzika neyakaomarara, izvi zvinhu zvinokubatsira iwe kushandura chero seti yekurovedza muviri, seti uye reps mupiramidhi!

Kuvaka piramidhi

Mukusimbisa simba, iyo piramidhi inoonekwa sechinhu chakakosha chimiro chaunogadzira nekugovera maseti uye reps yechiitiko chega chega. Zvinoreva kutanga kuri nyore nekuwedzera kwakarongeka mukushanda uremu munzira dzinotevera. Nekuwedzera huremu hwekushanda, huwandu hwekudzokorora hwadzikira, izvo zvinoratidzira hukama hwakapindirana pakati pezvinhu zviviri zvedziviriro. Iyo yakasarudzika piramidhi kudzidziswa, inonziwo iyo inokwira piramidhi, haina kunyanya kuomesa sainzi. Pazasi isu tichafunga nezve inokwira piramidhi tichishandisa muenzaniso wechiitiko chimwe chete -.

Kudzidziswa kwePiramidhi kwakazara nezvakanaka zvakawanda zvekusimudzirwa kwezviratidzo zvehukuru uye simba, asi, maiwe, haina kukwana, ndicho chikonzero chikonzero chekuonekwa kwekusiyana kwekunakidzwa. Ngatinyatso tarisei zvimwe zvakanaka nezvakaipa zvepiramidhi riri kukwira.

Kunaka kwepiramidhi

1. Warm-up inosanganisirwa

Imwe yemabhenefiti akakosha epiramidhi iri kukwira ndeyekuti anodziya-kumusoro maseti aripo nekutadza. Iwe unotanga zvishoma uye zvishoma nezvishoma unovaka mutoro, uyo unopisa tsandanyama dzechirevo uye chinoita kuti dzive dzinochinjika. Kana iwe wakambopinda mune yekurovedza muviri uye ukaedza kusimudza bharanzi rinorema pasina kudziya, iwe unoziva kuti haugone kusvika padyo nematanho epamusoro nenzira iyi. Iwe unozokwanisa kusimudza zvakanyanya zvakanyanya mutoro uye kudzikisa njodzi yekukuvara kana iwe ukasanganisa inononoka kudziya-kumusoro muchirongwa chako.

"Pandakatanga kudzidzira simba, ndakanga ndisingazive chinhu nezve piramidhi, asi ndakashandisa nzira iyi mukushanda kwangu," anodaro Abby Barrows, IFBB Professional Fitness Bikini neBPI Sports Brand Representative. “Ndaigara ndichitanga zvidiki kuti ndidziye mhasuru dzangu uye ndopedzisira ndaremerwa (piramidhi rinokwira). Iyo sisitimu inobatsira kudziisa mhasuru uye inoderedza njodzi yekukuvara, uku uchigadzirira tsandanyama mhasuru kune iri kuuya yakanyanya kunetseka. "

Kudziisa mhasuru nehuremu hushoma kuchakugadzirira iwe kusimudza zviyereso chaiko

2. Kunowedzera kukura kwesimba

Iyo piramidhi inokwira yakanakira avo vanotsvaga kuwana simba. Vatambi vari kutsvaga kuwedzera simba havafanirwe kusvika padhuze nekuita maseti mazhinji pamberi sevaki vemuviri vane chinangwa chekuwedzera vhoriyamu yemhasuru, vachizvisarudzira kungoita 1-2 seti pachiitwa chega chega.

Izvi zvinovatendera kuti vagadzire simba rakakura mumaseti 1-2 ekupedzisira uko kwavanofanira kusimudza huremu hwakanyanya. Dzese nzira dzakapfuura dzinoita senge kudziya-kumusoro. Nekudaro, zvinofanirwa kucherechedzwa kuti hapana yeaya maseti ekudziya anofanirwa kuitirwa kutadza kwemhasuru.

3. Yakakura mutoro vhoriyamu

Muchimiro chaicho che piramidhi, pane hombe yekudzidzira vhoriyamu. Nokuramba wakanamatira kumusoro uye nekuwedzera huremu hwekushanda mune yega yega seti inoteedzana, unoita zvisingaite maseti mazhinji, ayo anovimbisa yakakwira vhoriyamu yebasa - mucherechedzo wekukura kwemhasuru.

Panyaya yekusimudzira (mhasuru mashoma kuwana), masystem ekudzidzira ane akawanda maseti anosarudzika kune mashoma-vhoriyamu mapurogiramu.

Kukanganisa kwepiramidhi

Yasvika nguva yekutaura kuti ino yekudzidzira system ine zvipingaidzo zviviri zvakakosha. Kutanga, kudziya-kumusoro hakuna kumbobvira kwaitwa kutadza - kunyangwe padyo padyo. Huwandu hweseti hunogona kuve dambudziko hombe, kunyanya kana iwe uzere nesimba pakutanga kwekudzidzira kwako.

Icho chiri kuyedza kuita seti kune kukundikana kwemhasuru, asi mubhadharo weizvi uchave unodonha zvishoma muzviratidzo zvemasimba munzira dzinotevera. Kana iwe ukarova mashoma mashoma seti kukundikana, iwe unozokukurwa uchibva pazvinangwa zvako, kunyangwe iri yekuwana simba kana mhasuru. Iwe unoda kuti mhasuru dzako dzive nyowani pane yako yakaoma kwazvo (yekupedzisira) seti. Kana iwe wakanyanya kuneta panguva yapfuura seti, ivo vanonyatso kuve vasina kuzara nesimba. Naizvozvo, ese maseti anodziya-anofanirwa kupedzwa nguva pfupi pamberi pekutadza kwemhasuru.

Kechipiri, chinhu chakataurwa pamusoro apa chinokumanikidza kuti usvike pakukundikana kwemhasuru chete museti yekupedzisira, uye izvi hazviwanzo kukwana kana chinangwa chako chiri chakanyanya kukura kwemhasuru. Kukundikana kwetsandanyama kwakakosha maererano nesystem yekukurudzira. Kuti mhasuru dzikure, dzinofanirwa kuitiswa kunetseka kwakanyanya. Imwe yakagadzirirwa kukundikana inogona kusapa kukura kwekuwedzera iwe kwaunoda.

Muchidimbu, iyo inokwira piramidhi yakanyatsokodzera kune avo vanoshuvira kuwedzera kwesimba nesimba, asi haina kushanda kana kuwedzerwa kwakanyanya kwehukuru hwemhasuru kuri panjodzi. Ichi chinhu chakakosha.

Mapiramidhi akachinjika

Saka, kana piramidhi iri kukwira isiri iyo yakanakira sarudzo yemabasa mazhinji, chii icho? Tora piramidhi iri kuburuka, dzimwe nguva inonzi piramidhi inverted. Zita racho rinonyatso kuratidza kukosha kwehunyanzvi: iwe unotanga nehuremu hwakanyanya, ita reps dzinoverengeka, wozodzikisa huremu uye woita zvakanyanya uye nekudzoka mumaseti anotevera. Iyi ingori kopi yakachinjika yebhenji repiramidhi piramidhi yakambotaurwa.

Uine piramidhi inodzokorodza, iwe uri mukana wekuzadzikisa kutadza kwemhasuru, zvinoreva kuti iwe unowedzera kuwanda.

Ini ndinofunga kugara pane zvimwe zvakanaka izvo kushandiswa kwepiramidhi yakachinjika kwakazara nako.

1. Unotanga nekuoma

Mune piramidhi rakachinjika, iwe unowedzera mutoro pane chakanangana netsandanyama mumaseti ekutanga kana ichiri izere nesimba. Uine mashoma maseti anodya simba rako usati wasimudza huremu hunorema, mune yakanyanya kurema seti, iwe unoshandisa yakanyanya kuwanda tsinga dzemhasuru, izvo zvinotungamira mukuwedzera kukura.

Burrows anoti iyo piramidhi iri kudzika inokodzera zvirinani mabasa akasimba ekuvandudza mhasuru. "Ndinonyatsoda piramidhi repamusoro-pasi nekuti rinokutendera kuti utange neyakaomesesa pasina maseti anovaka kuneta," anodaro. “Nhasi ndinodzidzira piramidhi rakamonyoroka rine zvisungo zvina zvakasiyana. Ini ndinonyanya kuneta pandinodzidzira seizvi. ”

2. Maximum mhasuru kukura

Iyo piramidhi inverted yakanakira basa rekupaza nekuti iwe unowanzo kuve nekuona kutadza kwemhasuru. Paunenge uchishandira simba, haudi kudzidzira kukundikana kazhinji, asi kushandira ruzhinji kunoda imwe nzira. Nemhando iyi yepiramidhi, unorova kutadza kubva pane yekutanga seti, uye unoirova zvakanyanya. Kubva pane yekutanga kusvika kune yekupedzisira seti, unogona kushanda kuti utadze, uye izvi zvakakosha kana uchisimudzira maitiro anokonzera kukura kwemhasuru kuri panjodzi.

"Kurovedza muviri kukundikana kwakakosha pakuvaka mhasuru nekuti urikudambura tambo dzemhasuru," anodaro Burrows. "Nekudzidzira nenzira iyi, unowedzera mhasuru-misodzi."

3. Vhoriyamu uye kusimba

Iyo piramidhi iri kudzika inovimbisa yakakwira yekudzidzira vhoriyamu, asi zvakare inokutendera iwe kudzidzisa neakawanda simba uye mutoro. Nekuwedzera iyo yakazara huwandu hwebasa - seti uye reps - mune yega yega yekurovedza muviri, iwe unowana hukuru hukuru hwekuwedzera uye kushushikana kune rakanangwa boka riine inverted piramidhi.

"Ndinoedza kudzidzisa nenzira iyi kazhinji sezvandinogona," anowedzera Burrows. “Izvi zvinokonzerwa nekuwanda kwemhasuru inorwadza. Ini ndinowanzo shandisa nzira iyi kune chikamu cheshumba chepamusoro mhasuru yemuviri, kunyanya mapendekete. Ini ndinofarira kukwenya piramidhi futi, asi mushure meizvozvo zvakanyanyooma kufamba kwevhiki rinotevera! "

Kana iwe wanga uchinge wakangwarira, iwe uchayeuka kuti kusimudza zvirema zvinorema zvinoda kudziya kwakakwana. Zviripachena, iyo inodzika piramidhi haina kupa nzira dzekudziya-kumusoro.

Nepo pasina kudziya-mudenga mune yakasarudzika piramidhi, kuifuratira chingave chikanganiso chikuru. Sezvakaita piramidhi inokwira, kudziya-kumusoro hakuna kumboitwa kukundikana kwemhasuru. Pakarepo mushure mekudziya, enda kune yakanyanya kushanda uremu wobva wanamatira kune inverted piramidhi pateni.

Triangle - mubatanidzwa wemapiramidhi maviri

Zvinogona kutaridzika kwauri kuti hazvina kunaka kuita maseti anodziya, asi usazviisa muchirongwa chikuru. Handigoni kubvumirana newe. Zvakangodaro kuti mune ino kesi, iwe unotevera nzira inonzi "Triangle" uye inosanganisa zviratidzo zveiyo inokwira nekudzika piramidhi.

Nematatu, iwe unoita mashoma maseti ekudziya-, imwe neimwe iine huremu hunowedzera uye kudzikira reps, asi pasina kusvika musuru kutadza. Mushure mekurema kwakanyanya, iwe unoshandura kune piramidhi iri kudzika uye unoshanda nematanho ari kudzikira uye nekuwedzera reps mumaseti anotevera, rimwe nerimwe rayo rinoitwa kukundikana kwemhasuru.

Iyi nzira inopa vhoriyamu uye kusimba kunodiwa kuti uwane mhasuru. Mushure mezviitwa zviviri zvekutanga zveboka rega rega, unogona kudonhedza maseti ekudziya woenda wakananga piramidhi rinodzika. Kune avo vari kutsvaga kuvaka mhasuru, iyi mhando yepiramidhi ndeimwe yeakanakisa ekudzidzira matekiniki kunze uko.

Kudzidziswa kwepiramidhi pasina matambudziko

Wagadzirira kubatanidza kudzidziswa kwepiramidhi, mune ayo ese akasiyana, muchirongwa chako chesimba rekudzidzisa? Tora matipi mashoma mashoma, wozoaisa mukuita mune imwe yeakakurudzirwa mienzaniso yekudzidzira!

• Kana uchidzidziswa mupiramidhi iri kukwira, usamboita kudziya-kumusoro kunoisa kukundikana kwemhasuru. Kudziya-kumusoro chero seti iyo iwe yaunoramba uchiwedzera huremu hwako hwekushanda, zvinoreva kuti huwandu hwekudzokorodza hunodzikira neese anotevera ekurovedza seti.
  
  
• Paunenge iwe wasvika pahuremu hwakanyanya - zvinoratidzwa mune yega yega yekurovedza kweiyo shoma nhamba yekudzokorora - shanda kune mhasuru kutadza.
  
  
• Vagadziri vemuviri uye vanhu vari kurwira huwandu hwemhasuru vhoriyamu vanofanirwa kuita nzira dzinoverengeka dzekukundikana, uye nekudaro piramidhi iri kudzika netriangle ndiyo inonyanya kufarirwa mune ino kesi.
  
  
• Ziva kuti piramidhi iri kudzika haisanganidzi maseti ekudziya. Ita akawanda acho sekufunga kwako kuti anodiwa, asi usambounza iyo yekudziya-kumusoro yakagadzirirwa mhasuru kukundikana.

Mienzaniso mishoma yezvirongwa zvekudzidzisa

Piramidhi pachifuva

Dzorera piramidi pamakumbo

Triangle yekumashure

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