Mukati
Kuita muviri mhasuru isu hatina kumbofunga nezvazvo
Kuunza sarudzo yezviitwa zvisingawanzo yemeso, chirebvu, mukanwa, zvigunwe uye tsoka.
Avo vedu vari muhutano vanogona kunongedzera kune tsandanyama ye quadriceps yehudyu uye nyore kusiyanisa triceps kubva kudeltoid. Asi mumuviri wemunhu, maererano nekufungidzira kwakasiyana-siyana, kubva pa640 kusvika ku850 tsandanyama, hazvibviri kuteerera kune vose. Zvakangodaro, kunyangwe zvidiki uye zvisingaonekwe pazviri zvinogona kudzidziswa. Heino kusarudzwa kwezvisinganzwisisike asi zvinobatsira maekisesaizi kune iwo tsandanyama nenhengo dzemuviri dzakakanganwa zvisina kufanira.
Tsandanyama dzeziso
Kune mhasuru masere muziso rega rega remunhu: mana akatwasuka, maviri oblique, imwe denderedzwa uye imwe inosimudza ziso repamusoro. Mimhasuru inobvumira mboni yeziso kufamba kumativi ose. Kutenda kwavari, tinokwanisa kufambisa maziso edu, kuvhara uye kuzarura maziso edu, kuvhara maziso edu. Ehe, iwe haugone kushandura ziso rako kuita "bodybuilder" - iwe unogona kungopomba mhasuru dzeziso rako kune imwe nhanho. Asi zvakakosha kuvadzidzisa: mhasuru dzisina simba dzinokonzera kusagadzikana, kuneta kwemaziso uye kutungamirira mukukura kwemyopia. US Department of Health unoda kuita 4-5 nguva pazuva.
Vhara maziso ako. Zvishoma nezvishoma uye nokungwarira fambisa kutarisa kwako padenga pasina kusimudza maziso ako, ipapo pasi. Dzokorora katatu.
Ita iwo maekisesaizi akafanana, chete ikozvino fambisa kutarisa kwako kutanga kuruboshwe, wozoenda kurudyi. Dzokorora katatu.
Simudza chigunwe chako kusvika pachiyero cheziso, anenge 10 cm kubva paziso reziso, uye tarisa pairi. Wedzera ruoko rwako zvishoma nezvishoma, uchifambisa munwe wako kubva pameso ako. Fambisa kutarisa kwako kune chinhu chiri chinhambwe chemamita matatu, wozodzokera kumunwe wako. Pakupedzisira, tarisa pane imwe nyaya iri kure, 3-7 metres kure. Dzokorora katatu.
Tsandanyama dzepasi peshaya nechirebvu
Sezvatinokura, mhasuru dziri pachiso dzinorasikirwa nekusimba, uye ganda rinosakara nekuda kwesimba regiravhiti. Somugumisiro, vanhu vakawanda pashure pemakore 25 vanocherechedza chirebvu kaviri kana kuti inonzi nhunzi, ndiko kuti, matama ari kurembera. Kushushikana, kuzvarwa, uremu hwakawandisa hunogona kusimudzira kutaridzika kweizvi zvisizvo zvekunaka. Chitarisiko chavo chinogona kudziviswa nekuchengetedza tsandanyama dzepasi peshaya, mutsipa uye chirebvu mune zvakanaka.
Inogona kutobatsira chewing gum nguva dzose... Chokwadi ndechekuti panguva yekutsenga, tsandanyama dzechiso dzakafanana dzinotakurwa, izvo zvinogadzira rushaya rwakanaka. Mamiriro mazhinji akakosha anofanirwa kucherechedzwa.
Kutsenga chingamu kunofanira kuitwa nemusoro wakarerekera kumashure zvishoma.
Basa racho rinofanira kuitwa 8-12 nguva dzakatevedzana kwemasekonzi 5-20, nekumbomira kupfupi pakati pekudzokorora.
Kuti mhedzisiro yacho ionekwe, "zviitwa zvekutsenga" zvakadaro zvinofanirwa kuitwa kakawanda pazuva.
Sarudza chingamu isina shuga kuti ubatsire kudzivirira mazino ako kubva mukuora kwezino.
Nekudaro, ziva nguva yekumira: yeuka kuti kurovedza kwakanyanyisa hakubatsiri chero munhu, kunyangwe shaya dzako.
Tsandanyama dzemukanwa, larynx, rurimi
Wati wambonzwa nezvemuvakidzani anoridza ngonono mubhaisikopo kana ndege? Kana zvakadaro, iwe unogona kutora mhedziso dzakawanda pamusoro pemunhu uyu - kwete chete kuti akafinhwa kana kuti akaneta, asiwo kuti angangodaro ane mhasuru dzisina simba mumuromo munyoro uye kumashure kwehuro. Ndivo vanonyanya kukonzera ngonono. Humwe hunyanzvi hunogona kusimbisa zvinyoro zvinyoro zvemukanwa, rurimi, uye larynx. Kana mamhasuru aya ari muchimiro chakanaka, anowedzera lumen ye pharynx. kuti kuita kwemamwe maekisesaizi kunotungamira kudzikiswa kwesimba rekuridza ngonono ne51%. Hezvino zvekuita.
Namira rurimi rwako kumberi nekudzika zvakanyanya sezvinobvira, uchinzwa kudhonzwa kwemhasuru pamudzi werurimi rwako. Ibate munzvimbo iyi uye panguva imwechete taura inzwi "uye", uchitambanudza iyo 1-2 seconds. Ita ka30 mangwanani uye manheru.
Fambisa rushaya rwezasi kumashure nekumberi nesimba. Muchiitiko ichi, unogona kuzvibatsira neruoko rwako, uchizorora pachirebvu chako. Chinhu chikuru hachisi chekumanikidza zvakanyanya. Dzokorora makumi matatu kaviri pazuva.
Isa penzura, peni, kana tsvimbo mumazino ako. Bata iyo kwemaminitsi 3-4. Kana chiitiko ichi chikaitwa nguva yekurara isati yasvika, ngonono inodzikira pakutanga kwekukotsira.
Maoko neminwe
Kune akawanda maekisesaizi ekuvandudza biceps, triceps uye tsandanyama dzepfudzi, asi kutariswa kushoma kunobhadharwa kumaoko uye mhasuru dzemunwe mukusimba. Uye pasina, nokuti pasina kugadzirwa kwemaoko musculature, iwe haugone kupiwa kettlebell maitiro, kudhonza-ups, kukwira kwedombo uye mamwe marudzi ekudzidzira, apo zvakakosha kuva nekubata kwakasimba. Uye kukwazisana kwakajairika kuchawedzera kusimba kana iwe ukanyatsodzidzisa tsandanyama dzeruoko.
Iwe unogona kuita izvi zvakanaka panguva yako yenguva dzose yekurovedza muviri mujimu.
Sanganisira maekisesaizi akadai sekurembera pabhawa kana kusunda-kumusoro kubva pasi nekutsinhanisa kusimbisa paminwe, zvanza nezvibhakera.
Kana iwe uchida kutarisa zvakananga pamasumbu eruoko, saka tora wrist expander. Asi panewo sarudzo yebhajheji: unganidza zvigunwe zvako "muboka", isa mashoma mabhandi akaomeswa erubha pavari uye tanga kusvina uye kuvasunungura nekukurumidza. Mushure me 50 reps, imbomira uye ita mamwe maviri kutenderera.
Tsandanyama dzetsoka
Muhupenyu hwezuva nezuva uye mumitambo, zvakakosha zvikuru kusimbisa mhasuru dzinoita basa remuviri wakagadzikana. Isu tinobhadhara zvakanyanya kukudziridzwa kwemisungo yemusana, mahudyu uye mimba, asi tinokanganwa nezvetsoka uye semugumisiro, hatigoni kuchengetedza zvakakodzera, kana kunyange kukanganisa zvachose makumbo edu. semuenzaniso, zvinokurudzirwa kudzidzisa mamhasuru makuru uye madiki etsoka, ayo ane anopfuura gumi nemaviri, uchishandisa maekisesaizi ari nyore.
Mira netsoka dzako patauro uye zvishoma nezvishoma uise pasi pasi pako, uchishandisa tsandanyama dzetsoka dzako chete, wozoifugura uchidzokera.
Simudza zvinhu zvidiki kubva pasi nezvigunwe zvako: mabhura, masokisi, mapenzura.
Hazvikuvadzi kuisa kudzidzira kwetsoka mukugadzirisa kutambanudza. Tambanudza tsoka dzako zvakachinjika kubva pauri uye kwauri, uye wozodziita mukutenderera kwedenderedzwa. Dzokorora ka10 munzira imwe neimwe.