Kusvetuka-svetuka: chii, nei iwe uchida + kuunganidzwa kweiyo gliding-exercises

Mukati

Chii chinonzi kutsvedza?
Wepamusoro makumi maviri neshanu maekisesaizi ane gliding disks
7 akanakisa vhidhiyo kudzidziswa pahwaro hwekutsvedza

Iko kusvetuka mhando yakasarudzika yekudzidziswa iyo inoenderana nemisimboti yesiraidhi ine yakakosha yakatenderera discs. Kana iwe uchida kunatsiridza muviri wako uye kubvisa nzvimbo dzezvinetso pasina monotonous inofinha kurovedza muviri, iko kutsvedza-kudzidzisa iwe uchanyatso kuifarira.

Iko-kutsvedza-kudzidziswa kwakagadziriswa neAmerican fitness mudzidzisi pfungwa Milra, izvo aida kugadzira chirongwa chinoshanda pasina kusvetuka uye kurohwa nehana. Mindy anopfuura makore mashanu akatsaurwa kuzvidzidzo zvesainzi izvo zvakaratidza kushanda kwakanyanya kweichi chigadzirwa chemuviri.

Saka, chii chiri kutsvedza, chii chiri kubatsira uye kushanda, uye kuti ndeapi maekisesaizi aunogona kuita nema gliding discs?

FITNESS EQUIPMENT: kuongororwa kwakadzama

Chii chinonzi kutsvedza?

Pakati pechirevo chekutsvedza, icho chinobvumira kanoverengeka kuti chiwedzere kushanda kweyakajairika kurovedza muviri. Mukupedzisira iwe unowana iri nyore kwazvo uye yemhando yepamusoro kudzidziswa izvo zvinokubatsira iwe kubvisa nzvimbo dzinonetsa pamakumbo, maoko uye dumbu kusimudzira chimiro munguva pfupi.

Kutsvedza-kudzidzisa kunoshandisa diki yekugadzira disks, iyo inopa iyo inotsvedza pamusoro. Iwe unoisa madhisiki pasi petsoka kana muchanza cheruoko rwako uye woita inotsvedza kufamba uchienda kumberi, kumashure, kudivi. Nekukunda kusagadzikana kwemasimba nepamusoro pemhasuru dzako tora mutoro wakawedzera pamusoro penzira yese yekufamba, saka mhedzisiro yekudzidzira inowedzera kakawanda. Uye zvakare, iwe uchafanirwa kushandisa mhasuru kuchengetedza kuenzana. Nguva yekutanga iwe kuti unamatire pachigaro kana uchiita maekisesaizi.

Chekutanga gliding discs (mindy Milra patent nzira yake) vane dhayamita yemasendimita makumi maviri nemaviri uye nekukwira kwemasendimita gumi, Asi ikozvino yakaburitsa akawanda akafanana, saka hazvidi kuti utenge madhisiki ekutanga Gliding, mutengo waro, chokwadi, wakakwira. Zvakare, pachinzvimbo chekutenga zvimwe zvinyorwa , unogona kushandisa chero chinhu chinotsvedza nepasi. Semuenzaniso, mapepa emapepa, zvidimbu zvemidziyo kana jira, tauro diki uye kunyange masokisi akajairwa.

Zvakanakira kutsvedza

Iko kutsvedza-kurovedza kunobatsira iwe kuti ushandire munzvimbo dzine dambudziko (dumbu, chiuno, kumashure kwemaoko, zvidya zvekunze uye zvemukati, magaro) isina inorema uye yakawanda michina.
Nekuda kwekuwedzera kuramba pamwe nepamusoro kana uchitsvedza iwe unowana mutoro wakakwira pamhasuru, kunyangwe paunenge uchiita zvekare maekisesaizi, uye nekudaro uchabata musangano wekudzidzisa zvakanyanya.
Exercises ne gliding zvinoreva yakaderera rova mutoro iyo yakachengeteka kune musculoskeletal system.
Iyo gliding discs yeyakaomesesa michina yemidziyo isingagare yakawanda nzvimbo mukamuri uye izvo zviri nyore kutora pamwe chete zvekutasva.
Kana uchiita maekisesaizi uchiita kufambisa tsandanyama dzisingazopa chete mutoro pamhasuru dzemudumbu nekumashure kugadzirisa chimiro, asi zvakare kubatsira kusimbisa musana nekuvandudza mamiriro.
Kunze kwekusimbisa mhasuru, iyo yekutsvedza-yekurovedza yakanakisa inosimudzira majoini mune ese ndege ari ayo ari ekudzivirira mazhinji akabatana zvirwere.
Kutenda kune iyo yekutsvedza-kurovedza iwe unozogona kusimudzira kubatana uye nepfungwa yekuyera.
Kudzidzira kutsvedza kwakanakira kuitisa pamba, nekuti panzvimbo pemadhisipi kutsvedza, unogona kushandisa chero chakagadziriswa zvinhu: tauro kana zvidimbu zvidiki zvejira.

Ndekupi kwekutenga madhiraivha ekutsvedza?

Iyo inotsvedza discs yakanyanya kuomarara michina yemidziyo, saka yakanakira kumba kudzidzira. Hapana chikonzero chekutenga chakakura michina inodhura kuti utange kugadzirisa muviri wako. Mavhiri ekutsvedza anozova imwe yakanakisa imwe yekushanda munzvimbo dzedambudziko kubva kunyaradzo yemusha.

Mavhiri ekutsvedza (kutsvedza discs) haugone kuwana nguva dzose muzvitoro zvemitambo zvakajairika, zviri nyore kwazvo kuodha paAliExpress. Iwo ma disks akagadzirwa neakakosha synthetic zvinhu iyo inobvumidza nyore kutsvedza pasi. Nepo rimwe divi re diski risingatenderi tsoka kuti itsvedze pamusoro payo. Kuti uwane kudzidziswa wakasununguka unongoda rimwe dhisiki. Mutengo we gliding discs, kazhinji 400-800 rubles paviri.

1. Iyo inofamba-famba discs kutenderera

2. Iyo inofamba-famba discs kutenderera

3. Idzo dzinotsvedza dzakaita denderedzwa

4. Iyo inofamba-famba discs kutenderera

Contraindications kune kutsvedza

Asi pane kutsvedza-kurovedza uye zvinopesana. Kunyangwe paine huremu hwakaderera hwekutakura, kuitiswa kwekutsvedza kwekurovedza muviri hakuna kukodzera kune wese munhu. Kana iwe uchikahadzika kuti unoratidzwa zviitwa izvi, bvunza chiremba wako.

Iko kutsvedza hakukurudzirwe kune vanhu vane matambudziko anotevera:

Varicose veins
Matambudziko neiyo yemoyo system
Arthritis, osteoarthritis uye mamwe asingagumi majoini matambudziko
Kurema kukuru
Kuvhiya kwazvino
Iko kushomeka kwakazara kwekurovedza muviri

Wepamusoro makumi maviri neshanu maekisesaizi ane gliding disks

Iwo ekutanga mirau yekutsvedza-kudzidziswa:

Usati waekisesaiza kujekesa wega nzvimbo. Kazhinji kushayikwa diki sikweya yemamita 1.5 muhupamhi uye pakureba.
Kekutanga nguva iwe yaunogona kushandisa cheya kana imwe tsigiro kuchengetedza mwero.
Nguva dzose tanga kurovedza muviri neinodziya uye upedze nekutambanudza kwese mhasuru.
Ita kurovedza muviri kungave kwenguva (30-40 masekondi pachiitiko chega chega) kana huwandu hwekudzokorora (10-15 padivi). Dzokorora kurovedza muviri mumaseti 2-3 kana kutenderera Robin.
Enda uchitsvedza 2-3 pavhiki kwemaminetsi makumi matatu nemakumi matatu nemashanu. Kana iwe urikuita zvimwe zvirongwa, iwe unogona kuwedzera kutsvedza-kurovedza kuGeneral kudzidziswa.
Ita zvidzitiro zvekutsvedza kumba, kunyanya mune sneakers.

TOP 50 varairidzi paYouTube: kwedu kusarudzwa

Iko kutsvedza-kurovedza kwechidya uye magaro

1. Kurwisa zvakare

2. Lateral mapapu

3. Squats

4. Mapapu akavhenganiswa

5. Kukorokoza kwemakumbo

6. Kurwisa

7. Iyo inotsvedza-burpee

8. Mushambadzi

9. Kukotama kwetsoka kwakarara

10. Kubhururuka-bhiriji

11. Kusimudza makumbo

Iko kutsvedza-kurovedza kwedumbu uye kumashure

1. Mabvi anosvika pachipfuva

2. Kumuka kwemagaro (Pic)

3. Kukwira

4. Kicking padivi

5. Bata mabvi kugokora

6. Kusimudza mabvi padivi

7. Jogging yakatwasuka

8. Kukwira pagumbo rimwe

9.Kumonyoroka kwekupedzisira

10. Mutsetse unotsvedza

11. Reverse plank

Iko kutsvedza-kurovedza kwemaoko nemapfudzi

1. Inzwi rinotsvedza

2. Tungamira maoko kumberi

3. Pushups kutsausa maoko

Kutenda kune iyo gifs youtube chiteshi: Rarama Musikana Akakodzera, Marsha Circuit Kudzidziswa, bekafit, SugarySixPack, Nicole Perry.

7 akanakisa vhidhiyo kudzidziswa pahwaro hwekutsvedza

Kana iwe uchida kuita kutsvedza pane apedza mavhidhiyo ekushandira, tinokupa iwe 7 mavhidhiyo achishandisa kutsvedza discs. Unogona kuita mavhidhiyo akapatsanuka, sanganisa akati wandei zvirongwa pamwe kana kuzadzikisa zvirevo zviri pamusoro.

TOP 50 varairidzi paYouTube: kwedu kusarudzwa

1. Iko kutsvedza-kudzidzira tsoka (maminitsi gumi)

Эффективные упражнения для ног в домашних условиях II худею с Екатериной Кононовой