Mukati
Chirongwa chekuongorora Plank dambudziko rakagadzirirwa zvinoenderana nezvakawanda zvikumbiro kubva kune vedu vakavimbika vaverengi. Izvi zvinoreva kuti kudzidzisa Anna Tsukur akatozvisimbisa uye akakura kuda denderedzwa rakakura revanhu vanobatanidzwa.
Anna Tsukur - murairidzi anobva kuKiev, iri kuvandudza zvirongwa zvinobudirira zvekudzikisa uremu uye matauriro emuviri. Iye anochengeta yake yega yevhidhiyo chiteshi pane youtube iyo yatove nevanopfuura zviuru makumi matatu vanyoreri. Muzvirongwa zvavo Anna haashandise zvimwe zvekushandisa, kudzidziswa kwese kune huremu hwemuviri wake uye kunogona kuitirwa kumba.
Onawo mamwe edu maunganidzwa:
- Wepamusoro makumi mashanu makochi paYouTube: sarudzo yemhando yepamusoro yekurovedza muviri
- Wepamusoro gumi wakasimba HIIT kudzidziswa paChloe ting
- Wepamusoro gumi nemashanu TABATA vhidhiyo inoshanda kubva kuna Monica Kolakowski
- 20 TABATA kudzidziswa mumutauro wechiRussia kubva kuna Anelie Skripnik
- FitnessBlender: matatu akagadzirira Workout
- Wepamusoro gumi wakasimba HIIT kudzidziswa paChloe ting
Dambudziko rePlank kubva kuna Anna Tsukur kwemavhiki manomwe
Plank ndechimwe cheakanyanya kurovedza muviri ane huremu hwemuviri wake, uyo anoshandisa iyo hombe kwazvo mhasuru. Kunyanya kushanda unozoshanda mhasuru dzemudumbu uye kuhukura, mapendekete, maoko, musana uye magaro. Uye zvakare, iro puranga rinosimbisa kudzikamisa mhasuru dzinotsigira musana wako. Kugara uchidzora kunoderedza njodzi yekukuvara uye kunatsiridza mamiriro.
Bhandi: maitiro ekuita + makumi mashanu nemashanu emarata
Anna Tsukur anopa 7 mapfupi ekurovedza kwemaminitsi masere imwe neimwe, zvichibva pamapuranga: puranga pamaoko, puranga pamaoko, parutivi pepuranga, uye nekushandurwa kwavo kwakasiyana siyana. Imwe kirasi ndeyekumhanya kwesvondo. Iko kurovedza kuri nyore kwazvo muchimiro: iwe unowana matatu kana mana maekisesaizi anodzokororwa matatu kana mana makumbo (zvinoenderana nevhidhiyo). Exercises yekupedzisira 30 masekondi, ipapo gumi masekondi zororo uye shanduko kune inotevera kurovedza.
Dambudziko replank kubva kuna Anna Tsukur rine zvakawanda zvakanakira:
- Kufambira mberi mukunetseka kubva vhiki kusvika pavhiki.
- Makirasi anotora chete maminetsi masere.
- Zviitiko zvinonzwisisika uye zvinonzwisisika, asi zvemhando yepamusoro uye zvinoshanda.
- Iwe unogona kuita izvi zviitwa pasina vhidhiyo, yakakwana kuti uve nenguva.
- Yakareruka fomati fomati.
- Murairidzi akanaka uye anokurudzira.
- Chirongwa ichi muchiRussia!
Nekudaro, iwe unowana iyo-yevhiki-ye7 kudzidziswa kwemaminetsi masere, inoda kubata nezuva nezuva. Unogona kudzidzisa chero nguva yezuva. Sezvineiwo, kumhanyisa vhidhiyo yedambudziko mushure mekudzidzira kukuru, ivo vanozove magumo akanaka ekirasi yako yekusimba. Asi kana usingaite chimwe chiitiko chemuviri, unogona kutakura aya mavhidhiyo seyakazvimirira chirongwa.
Pasina kudzidziswa Anna Tsukur akanaka asina kusimba zvinoonekwa uye zvakaderera mhando vhidhiyo. Asi kubudirira kwekudzidziswa hakuna kukanganiswa.
Vhidhiyo kubva kuna Anna Tsukur: Plank dambudziko
Plank dambudziko vhiki 1
Kudzidzira: ruoko rwunobata bhanhire, tambanudza mabvi kubhendi rakatarisana mupuranga, simudza magaro ku plank pamagokora.
Plank dambudziko vhiki 2
Dzidzira: shandura muviri padivi nekusimuka kweruoko mune tambo, iyo kesi kutenderera kune divi rinotsausa tsoka mu tambo, shandura magaro ku plank pane magokora.
Plank dambudziko vhiki 3
Kudzidzira: pena-pwanya mabvi ako negokora rako mu tambo kubva kune anokwira kunze (nhanho kumberi tsoka kuenda kuchanza), uchisimudza makumbo mune tambo pane magokora.
Plank dambudziko vhiki 4
Kudzidzira: gumbo simudza mupuranga pamaoko, kutenderera kwemuviri padivi nechokunze gumbo kubvutwa mupuranga (kurovedza kunoitwa pamativi ese maviri).
Plank dambudziko vhiki 5
Dzidzira: bata ibvi magokora ese ari mutambo, tsoka dzekubvuta kudivi mune tambo pamagokora, uchifamba uchienda mberi netambo, rovanisa maoko mberi mutambo iri pamagokora.
Plank dambudziko vhiki 6
Dzidzira: tendeuka uende padivi pevhu wobata tsoka, simudza chiuno mudenga padivi, bata mabvi kugokora padivi pegokora.
Plank dambudziko vhiki 7
Dzidzira: magaro anobata pasi nemakumbo ake akayambuka, static plank pamagokora negumbo rakasimudzwa (kurovedza kunoitwa kumativi ese maviri).
Plank dambudziko vhiki 8
Chazvino uno, Anna Tsukur aburitsa maminetsi masere masere, saka ikozvino chinetso chaunogona kuita masvondo masere.
Dzidzira: kudhonza mabvi neimwe nzira kugokora uye pabendekete mune tambo, kutapa makumbo kumashure uye kudivi mune tambo pane magokora, kudhonza Shin neruoko mune tambo.
Zvichida pakutanga iwe haugone kumira pachiitiko kubva pakutanga kusvika pakupedzisira. Hapana chinotyisa, mazuva ese uchafambira mberi uye kuona kukura kwesimba uye kutsungirira. Pakupera kwesvondo usati waenda padanho nyowani, zvirokwazvo uchakwanisa kumhanyisa iyo 8-miniti yakazara.
Zvinoita here kuti uderedze huremu nedambudziko rePlank kubva kuna Anna Tsukur? Kugara uchiita zviitwa izvi, iwe unomesa mhasuru, unovandudza matauriro emuviri, wedzera simba uye kutsungirira. Asi pakurema uye kubvisa huremu hwakawandisa zvakakosha kuti udye mukati mezuva, kureva kuti, kuona huwandu hwezuva nezuva hwecalori.
Mhinduro kubva kwatiri kunyoresa Natalia:
Kumwe kudzidziswa kunonakidza Anna Tsukur
Kana iwe uchifarira kudzidzisa Anna Tsukur, unogona kuyedza imwe vhidhiyo yenzvimbo dzedambudziko uye kubvisa huremu hwakawandisa.
1. Mbongoro yeBrazil: yakachengeteka pamabvi (18 min)
2. Kubudirira kurovedza kwevatangi (23 maminetsi)
3. Kutetepa muhudyu (10 maminetsi)
4.Cardio Workout isina kusvetuka uye hapana kumhanya (33 maminetsi)
5. Workout yepasi abs (maminetsi gumi nemana)
Nguva dzose tanga kurovedza muviri nekudziya uye kupedzisa nekusunga. Sarudzo kubva kuna Anna Tsukur:
- Warm-up usati waekisesaiza (5 maminetsi): https://youtu.be/pRpqSbxq4xo
- Hitch mushure mekudzidzira (7 maminetsi): https://youtu.be/rwllzCqo27M
Edza chirongwa chemabhande kubva kuna Anna Tsukur - maminetsi gumi chete pazuva pazuva rako rakatetepa, rakasimba uye rine toni. Anna ari kushingairira peji pafacebook, uko kunoitika nguva nenguva zvinonakidza zvinonetsa zvekuonda. Tevera zvidzoreso zvake pasocial network.
Onawo:
- 10 kurovedza muviri kwekudzora uremu pasina kusvetuka kubva kuna Ekaterina Kononova
- Wepamusoro makumi maviri nemoyo wekurovedza muviri wehuremu hwekurasikirwa youtube chiteshi Popsugar
Kupfava, Dumbu, Kudzoka uye chiuno