"Tsandanyama dzemuchina wekudhinda dzinoda kupombwa nenzira inopedza simba, kanokwana makumi mashanu, kana kudzokorora zana panguva imwe chete, asi nenzira iyi kumonyoroka kunokubatsira kuwana dumbu rakatsetseka…" - iyi pfungwa yakapararira haina kusimbiswa mukuita . Mhedzisiro yacho inowanikwa kwete nekuwanda, asi nemhando yepamusoro: kune akakosha matekiniki anoita kuti zvikwanise kuita kudzidziswa kwemuchina zvinobudirira zvechokwadi.
Wedzera mutoro
Tora dumbbell (kana barbell "pancake" kana iwe uchishanda kunze mukirabhu yekusimbisa muviri). Vamanikidzire kwauri kumusoro kwedumbu uye ita iro basa senguva dzose. Nzira yekusarudza uremu? Izvo zvinofanirwa kunge zvakaita sekukwanisa kuita zvisingapfuure makumi maviri kudzokorora kana iwe uri wekutanga, uye usingapfuure 20-10 - kana iwe watoedza kare crunches nezviyero. Semuenzaniso: maviri 12 kg dumbbells - kune wekutanga uye dhisiki rimwe kubva kubarbell inorema 1,5 kg yemunhu ane ruzivo. Bhonasi: yekudzidzira nguva yakaderedzwa kakawanda, uye kudzoka kunoenda kune itsva nhanho.
Wedzera huwandu hwekufamba
Chinja maitiro ekumonyanisa. Usazviite pamubhedha, asi pabhagi rejimnastic kana pabhenji - izvi zvinokutendera kuti upfuure pamadhigirii makumi mapfumbamwe atinowanzo ganhurirwa. Iyo yakakwira iyo amplitude, zvirinani: iyo yekudhinda inoshanda kune yayo muganho kana mutoro uchichinjanisa nekuwanda kwekutambanudza kwetsandanyama. Vatambi vakarovedzwa vanogona kuyedza kusungirira makumbo pabhawa.
Wedzera kumbomira
Wedzera kumbomira panzvimbo yakarongeka yeichi chiitiko: chakaomesesa. Kana iwe uchidzidzira ne dumbbells, saka iyi poindi ichauya panguva iyo iwe yaunodzokera kunzvimbo yekutanga, asi uine imwechete mamiriro: kumashure hakufanirwe kubata rutsigiro. Kana iwe uchidzidzira pamwe nekuwedzera kweakakura, saka ino poindi ichave yakamirira iwe kumagumo poindi ye trunk simudza. Asi zvakare nemamiriro acho: iwe unofanirwa kusimudza muviri chaizvo kusvikira iwe uchinzwa mutoro pane wekudhinda, hausisiri. Kana iwe ukashinga kusimudza makumbo ako pawakarembera pabhawa, mira kana makumbo ako akatwasuka akafanana nepasi - uyezve pasina chero mamiriro.
Kumbomira kwemasekonzi maviri kusvika matatu zvakaringana kumanikidza mhasuru dzemudumbu kuti dzishande kusvika pamugumo wezvavanogona.
Kuwedzera yako abs, ita 3-4 seti e10-15 reps, kumbomira kwemaminetsi maviri pakati pemaseti.