Fitball - kurovedza muviri nebhora rekusimba. Vhidhiyo
Bhora rekusimba, kana kuti fitball, muchina unogonesa kurovedza muviri. Kudzidzira pairi kunoita kuti mapoka ose emhasuru ashande, semugumisiro, kushanduka kwemuviri uye kurongeka kwekufamba kunovandudzwa.
Fitball: Exercises for Fitness
Maekisesaizi ebhora eFitness ane mhedzisiro yakanaka:
- kukurudzira kuora kurasikirwa
- kusimbisa muviri
- kudziridza kuchinjika uye kubatana
- kukurudzira kumira kwakanaka
- ita kuti tsandanyama dzemudumbu dziwande
Paunosarudza fitball yekudzidzira, unofanirwa kuchenjerera kuvapo kwechidimbu cheABS. Yakaturikirwa kubva kuChirungu, izvi zvinoreva "anti-explosion system". Kana bhora rikabaiwa netsaona, hariputike, asi richadzika zvishoma nezvishoma. Izvi zvinodzivirira kukuvara kubva pakudonha. Mabhora akachipa anogadzirwa kubva kune yakaderera mhando zvinhu uye haana pfuma iyi.
Fitball ine dhayamita ye75 centimita inoonekwa seyakanyanya; chero kurovedza muviri kunogona kuitwa pabhora rakadaro, pasinei nekukwirira kwemunhu
Mabhora ekusimba anouya muhukuru hwakasiyana. Kusarudza fitball, unofanira kubvisa nhamba 100 kubva paurefu hwako, iyo inoguma nhamba inoratidza dhayamita inokodzera iwe.
5 inobudirira bhora kurovedza
Kudzidzira kwebhora kunogona kuitwa kumba. Pamberi pekushanda kukuru pane fitball, unoda kudziya. Iwe unogona kuita mashoma ekutenderera nemaoko ako nemakumbo, kana kusvetuka tambo. Iyo huru seti yezviitwa inoitwa imwe mushure meimwe, ndiko kuti, mu "circuit kudzidziswa" modhi. Mushure mekutenderera kumwe, unofanirwa kuzorora kwemaminetsi 3-4 uye wozoita denderedzwa idzva.
Edza kuzorora zvishoma sezvinobvira pakati pezviitwa.
Exercise nhamba 1. Rara nemusana wako pamberi pebhora, kanda makumbo ako pamusoro payo. Tsoka hadzifanire kubata fitball. Simudza chiuno chako kumusoro uchitenderedza bhora kwauri netsoka dzako. Bata panzvimbo yepamusoro kwemasekonzi maviri uye dzokera kunzvimbo yekutanga.
Kana zvakaoma kuchengetedza kuenzanisa, zorora maoko ako pasi.
Ita kudzokorora gumi. Ichi chiitiko chinoshanda mhasuru dzeabs, glutes, yakaderera kumashure, uye makumbo.
Exercise nhamba 2. Rara pamusana wako, isa fitball pakati pemakumbo ako. Simudza makumbo ako nebhora, uchiisa maoko ako pasi. Benda makumbo ako kuruboshwe uye, pasina kusimudza mafudzi ako kubva pasi, edza kurerekera kurudyi. Zvadaro dzokera kunzvimbo yekutanga. Ita 12 yeiyi reps.
Exercise nhamba 3. Kurara pamusana wako, bata fitball pakati pemakumbo ako, maoko anofanira kunge ari shure kwemusoro wako. Ita crunches: simudza makumbo ako uye pelvis kumusoro, panguva imwe chete uchidhonza mukati uye uchisimbisa dumbu rako. Ita 12 reps. Ichi chiitwa chinoshanda zvakanyanya kune iyo abs.
Kudzidzira nhamba 4. Isa maoko ako pabhora, asi kwete pamucheto chaiwo, kuitira kuti usatsvedza. Ita 12 push-ups uchimhanya zvishoma. Ichi chiito chinoshanda zvakanaka kune triceps.
Exercise nhamba 5. Tora kusimbiswa kwenhema, tsoka dzinofanira kunge dziri pabhora. Ita 10 push-ups uchimhanya zvishoma. Kuita maekisesaizi kuchakubatsira kuderedza uremu. Inogona kuitwa zvakanyanya kuoma nekuisa tsoka dzako mberi kubva pakati pebhora.
Uyewo zvinonakidza kuverenga: zvirwere zvemusana.