Dhonza-UPS: maitiro ekudzidzira kubata kubva pakutanga, kurovedza muviri, uye matipi (mapikicha)

Kudhonza ndechimwe chezviitwa zvakakosha zvine huremu hwayo, izvo zvakakosha kuita kukudziridza mhasuru dzemuviri wepamusoro. Iko kugona kubata kumusoro kwakanaka kuongororwa kwehutano hwako uye kudzidziswa kwesimba.

Muchikamu chino tichakurukura mubvunzo wakakosha: maitiro ekudzidza kubata zero pa bar nevarume nevakadzi, uye tichaongorora nyaya dzehunyanzvi kuita kudhonza-UPS uye matipi anobatsira ekudzidzira kubata.

Nei uchifanira kudzidza kutora-kumusoro?

Kuti udzidze kubata pabhawa uye munhu wese anogona, zvisinei kana chiitiko chakabudirira chekudhonza-UPS munguva yakapfuura. Ichi chiitwa chinobatsira panguva imwe chete kushanda tsandanyama dzese mumaoko nemaoko: chipfuva mhasuru, musana mhasuru, mapfudzi, biceps uye triceps. Panguva imwechete kuti uite kudhonza-UPS iwe unongoda chete yakatwasuka bhawa, iri nyore kuisa kumba kana paPlayground. Kudhonza kunoonekwa chinonyanya kushanda kurovedza muviri uremu hwekuvandudza mhasuru kwemaoko uye kumashure.

Zvakanakira kudhonza-UPS:

• Mapururu pabhawa anokudziridza mhasuru mumuviri wako wepamusoro uye unogadzira zororo rakanaka remhasuru dzemaoko, mapendekete, chifuva uye musana.
• Kugara uchidhonza-UPS inobatsira kusimbisa majoini nemarunda.
• Pullups inogona kuitwa pamba kana mumugwagwa, iwe unongoda chete yakatenderera bar kana danda.
• Dhonza -UPS inosimbisa mhasuru dzecorset uye kubatsira kutsigira musana muhutano uye hunoshanda mamiriro.
• Iko kugona kubata pabhawa kuratidzwa kwakanaka kwesimba rako uye kutsungirira.
• Kana iwe ukadzidza kubata kubhawa, iwe uchaona zviri nyore kudzidza maekisesaizi akadai sechigadziko chemaoko, uye kurovedza pamabhawa akafanana nemarin'i.

Vazhinji vanoshamisika kuti ungakurumidza sei kudzidza kubata kubva pakutanga? Izvo zvese zvinoenderana nekugadzirira kwako kwemuviri uye ruzivo rwekudzidzisa. Kana iwe wakambokwanisa kubata, ipapo muviri wako unenge uri nyore kwazvo "kurangarira" mutoro pane kudzidza hunyanzvi hutsva kubva pakutanga. Kazhinji zvinokwana kwemavhiki matatu kusvika mashanu kuti utange kubata pabhawa kanenge kakati wandei. Kana usati wambodhonza kare, kuti udzidze kuti hunhu hwechiitwa ichi hunogona kunge hwakaita sei kwemavhiki matanhatu kusvika kusere

Chii chinogona kudzivirira kudhonza-UPS:

• Kurema kwakanyanya uye kurema kwemuviri
• Misungo isina kusimba yemuviri wepamusoro
• Iko kushomeka kwekudzidzira kudhonza-UPS munguva yakapfuura
• Midziyo isina kupera
• Kuedza kuita kudhonza-UPS pasina basa rekugadzirira
• Kudzidzira kusimba kwakasimba
• Kusaziva nezve kuunza kurovedza muviri kudhonza-UPS

Kuti udzidze kubata kubva pakutanga, unofanirwa kugadzirira kwete chete ako makuru emhasuru mapoka, asi zvakare kugadzikana mhasuru, majoini uye mitsipa. Kunyangwe iwe uine simba rakaringana kumhanyisa traction tsvimbo yekumashure kana kusimudza zvidhoma zvine huremu hwakawanda, kwete iyo chokwadi chekuti iwe unozogona kubata kumusoro. Ndosaka zvisina kukwana kungo pomba kumusoro makuru emhasuru mapoka anobatanidzwa mukukwevera-UPS (maoko uye latissimus dorsi). Iwe unozoda kugadzirira zvakakwana muviri wako yekudhonza-UPS ine lead lead - ivo vanozokurukurwa pazasi.

Contraindications yekuita kudhonza-UPS:

• Scoliosis
• Herniated discs
• Osteochondrosis
• Kufambiswa kwemuzongoza
• Osteoarthritis

Mune zvimwe zviitiko, kugara uchidhonza-UPS kana kunyangwe kungorembera pabhawa kunobatsira kubvisa chirwere chemuzongoza. Asi kana iwe kare uine matambudziko kumashure, kuti usati watanga kubata, ita chokwadi chekubvunza nachiremba wako. Maekisesaizi pane yakatwasuka bhaa anogona kuwedzera zvirwere zviripo zvemuzongoza.

Onawo:

• Wepamusoro makumi maviri akanakisa evarume shangu dzekusimba
• Wepamusoro makumi maviri akanakisa emadzimai shangu dzekusimba

Mhando dzekudhonza-UPS

Dhonza-UPS inouya mumhando dzakasiyana zvichienderana nekubata maoko:

• Yakananga kubata. Mune ino kesi, michindwe yakatarisana nenzira yakatarisana newe. Iyi grip inoonekwa seinonyanya kufarira, kana kutakura mutoro mukuru uchienda kune latissimus dorsi mhasuru nemapfudzi.
• Reverse kubata. Mune ino kesi ruoko uye ruoko kuti kukutarise. Izvi zvinobata kubata zviri nyore, nekuti mizhinji yemutoro inotora biceps, iyo inobatsira kukwevera muviri kubhawa.
• Kubata kwakasanganiswa. Mune ino kesi, ruoko rumwe rwakabata bhaa yakatwasuka uye rwumwe ruoko rwakabata kumashure. Kusunga kwakadaro kunogona kuitwa kana iwe uchinge waziva kubata uye vese vachida kusiyanisa mutoro kumhasuru. Ive neshuwa yekuchinja maoko kuti uite kudhonza kwakadai-UPS.
• Kusatsigira zvematongerwo enyika. Mune ino kesi, zvanza zvemaoko zvakatarisana. Pullups isina kwazvakarerekera kubata kunopa kushushikana kwakadzika pachikamu chepazasi chemhasuru dzakapamhamha.

Kekutanga nguva inokwanisika kubata chete inodzora kubata, kana iwe ukapihwa kwauri nyore. Asi zvishoma nezvishoma edza kugona kudhonza-UPS uye kumberi uye nekudzosera kumashure kubata kwechikamu chepamusoro chemhasuru mapoka.

Zvichienderana neruoko nzvimbo chinodhonza UPS ndeaya:

• Nekubata kwakamanikana: max mutoro waunayo paruoko (iri nyore sarudzo yekukwevera-UPS).
• Nekubata kukuru: maximum load pane latissimus dorsi (iyo yakanyanya kusiyanisa yekudhonza-UPS). Usasanganise nehupamhi uye inodzoserwa kubata panguva imwe chete, inogona kukuvadza tambo.
• Nekubata kwechinyakare (upamhi hwepafudzi): mutoro unogovaniswa zvakaenzana, saka ndiyo inonyanya kudhonza-UPS.

Mhando dzakasiyana dzekubata uye kuiswa kwemaoko zvinokutendera kuti ushande ese mapoka emhasuru emuviri wepamusoro, uchishandisa iko iko kuita kwakaenzana nehuremu hwemuviri - kudhonza. Kudzidza kubata, iwe unogona kunatsiridza muviri wako kunyangwe pasina kushandisa kwemahara mahuremu nemachina. Unogona kuomesa chiitwa ichi: ingo dhonza ruoko rumwe kana kushandisa masimbi emavhiri (bhegi bhegi).

Maitiro ekubata pamusoro pabhawa

Usati waenderera kuchirongwa chakadzama, maitiro ekudzidzira kubata zero varume nevakadzi, ngatitarisei pane nzira chaiyo yekudhonza-UPS.

Nekudaro, kune yakasarudzika dhonza-UPS, isa maoko pabar bendekete upamhi kana kupamhama zvishoma pane mapfudzi. Iwo mashizha anounzwa pamwechete, muviri wakanyatsotwasuka, dumbu rakasungwa mudenga, mapendekete akadonha, mutsipa hauna kumanikidzwa mukati memapfudzi, zvigunwe zvakanyatsovhara kupfura. Pane inhale, zvishoma nezvishoma dhonza muviri wako kumusoro, chin chinofanira kunge chiri pamusoro pechipingamupinyi. Bata zvikamu zvidimbu zvemasekondi uye pa exhale dzikisa muviri wako kunzvimbo yekutanga.

Kusimudza kunononoka padanho rega rekufamba: pakukwira uye pakuburuka. Iwe unofanirwa kunzwa kunetseka kwakanyanya kwemhasuru dzemaoko uye kumashure, usaite mafambiro asina basa, kuyedza kurerutsa dambudziko rangu. Panyaya yekushanda kwemhasuru zvirinani kuita imwe tekinoroji kusimbisa kupfuura shanu netenrich. Unogona kuyedza kubata nemhando ipi neipi yekubata, kutanga, sarudza iri nyore sarudzo kwauri.

Ive neshuwa yekutevera chaiyo kufema panguva yekudhonza-UPS, zvikasadaro tsandanyama dzako hadzigamuchire oxygen yakakwana, uye nekudaro simba ravo uye kutsungirira kuchaderera. Nyatso kufemera mukati nemhino dzako pane simba (nekusimudza torso kubhawa) uye kunze nemumuromo mako kuzorora (nekuzorora kwemaoko nekudzikisa muviri).

Izvo zvausingafanire kuita uchiita yekudhonza-UPS:

• Dombo uye muviri wesviati
• Kugadzira majezi nekufamba kamwe kamwe
• Kukotamisa musana wezasi kukotamisa kana kugadzika musana
• Bata mweya wako
• Pusha musoro wake uye uchimenya mutsipa

Nhanho-nhanho-mirairo yekudzidzira kubata kubva zero

Kuti udzidze kubata kubva pakutanga, iwe unofanirwa kuita akawanda anotungamira ekurovedza muviri ayo anozogadzirira muviri wako kutakura. Nekugara uchidzidzira zviitwa izvi, iwe unozogona kugona kudhonza-UPS pabhawa, kunyange dai vasina kuita pamberi, uye kunyange kana iwe usingatendi mavari. Aya maekisesaizi akakodzera vese varume nevakadzi, iro dura remutoro rinotemerwa zvakasununguka. Kutungamira maekisesaizi kuchakubatsira iwe kusimbisa kwete chete mhasuru asiwo marunda uye mapfundo.

Kutenda kune iyo gifs youtube chiteshi:OfficialBarstarzz, Abnormal_Beings, Colin DeWaay, Xenios Charalambous, Matt Cama 2.

1. Maekisesaizi nehumwe huremu hwemhasuru

Kudzidzira nehumwe huremu kunokubatsira kusimbisa iyo latissimus dorsi uye biceps, ayo anobatanidzwa mukukwevera-UPS. Panzvimbo yebhara iwe unogona kushandisa dumbbells. Ita yega yega yekurovedza muviri mu3 kusvika kune 4-8 10-30 reps. Pakati seti zororo 60-XNUMX masekondi. Sarudza huremu hwakadai hwekuti iko kwekupedzisira kurovedza muviri munzira yakasvitswa pakuedza kukuru.

Tambanudza tsvimbo mutembere:

Tambanudza mabhero ekutsvedza:

Vertical chakasimudzira block:

Yakatwasuka tambanudza block kusvika muchiuno:

Kana iwe usina mukana wekurovedza muviri michina uye zvemahara zviyero, saka kugadzirira yekukwevera-UPS inogona kubva yangotanga kurovedza pabhawa yakatwasuka, ayo anoratidzwa pazasi.

2. Australia inoputika

Kudhonza kweAustralia chiitiko chakakwana chinokubatsira iwe kudzidza kubata zero. Kuti uimhanye iwe uchazoda yakaderera yakatwasuka bhawa, ingangoita chiuno chikamu (muhoro iwe unogona kushandisa mutsipa mune iyo simulator Smith). Ndokumbira utarise kuti panguva yekuAustralia kudhonza-UPS muviri wako unofanirwa kuramba wakatwasuka kubva pazvitsitsinho kusvika pamafudzi. Iwe haugone kukotama uye kukotama, muviri wese wakaomarara uye wakaringana.

Iyo inonyanya kukosha mukana weAustralia pullups iyo ichave iri inokwanisika kune wese munhu, nekuti kuoma kwayo kunoonekwa nekona yekuda. Chii chakamira muviri wako, zviri nyore kurovedza muviri. Ukuwo, yakatwasuka muviri, saka zvichanyanya kunetsa kuita yekuAustralia yekudhonza. Zvakare, mutoro unobva pakukwirira kwepambuko - iyo yepazasi iri, zvinonyanya kuoma kubata.

Paunoita yekuAustralia yekudhonza-UPS zvinokurudzirwa kuti uchinje kubata kwacho: kubatisisa, kubata pahupamhi hwepfudzi, kubata kwakamanikana. Izvi zvinokutendera iwe kuti ushande mushe mapoka ese emhasuru kubva pamakona akasiyana uye kuenderana neinodhonza-UPS. Iwe unogona kuita 15-20 reps nemhando dzakasiyana dzekubata.

3. Dhonza matambo

Kana iwe usina bhawa yekuita yekuAustralia yekudhonza-UPS, kana iwe uchida zvimwe kugadzirira iyo yakasarudzika dhonza-UPS pabhawa, unogona kubata kumusoro kune hinges. Mujimu kazhinji pane michina yakadaro, asi pamba pane imwe nzira yakanaka kune iyo TRX. Iyi simulator inozivikanwa kwazvo yekudzidzira kudzikisa uremu uye kusimudzira kwemapoka ese emhasuru. Uchishandisa iyo TRX unogona kudzidza kudhonza-UPS kunyangwe nekukurumidza.

TRX: chii ichi + kurovedza + kwekutenga

4. Mapundu nemakumbo ako

Imwe yekutungamira kurovedza muviri kudhonza kumusoro kune yakaderera bhawa ine rutsigiro pasi. Kudzidzira chiitiko ichi hazvireve kuti kune yakaderera crossbar, inogona kuiswa pasi zvakajairika yakatwasuka bhaa bhokisi kana cheya uye yakanyatsotsigirwa netsoka dzake. Zviri nyore kwazvo kupfuura mapurlups akajairwa, asi sekudzidzisa tsandanyama kwakanaka.

5. Pullups ine chair

Musiyano wakanyanyisa kuomarara weiyo yapfuura kurovedza muviri kudhonza-kumusoro kudhirowa pachigaro negumbo rimwe. Kekutanga nguva yaunogona kuvimba zvizere negumbo rimwe pachigaro, asi zvishoma nezvishoma, edza kuchengeta huremu hwako mhasuru dzemaoko neshure, zvishoma kutsamira pachigaro.

6. Vis pabhawa

Chimwe chiitiko chakareruka asi chinoshanda kwazvo icho chinokubatsira iwe kudzidza kubata zero, ndeye vis pabhawa. Kana iwe usingakwanise kusungirira pabhawa kweinenge 2-3 maminetsi, iwe unenge uchinetseka kubata. Vis pabhawa inobatsira pakusimbisa mawoko, kukura kwemhasuru dzekumashure uye musana kutwasuka. Zvakare chiitwa ichi chinobatsira kuti mabundamu ajaire kurema kwemuviri wako.

Ndokumbira utarise kuti kana uchinge wakarembera pabhawa mapendekete anofanirwa kudzikiswa, mutsipa unotambanudzwa uye hauna kukomberedzwa papfudzi rake. Muviri unofanirwa kuramba wakasununguka, musana wakareba, dumbu rakaringana. Iwe unogona kuita kurovedza mune dzinoverengeka nzira 1-2 maminetsi

7. Dhonza-UPS nemabhandi erabha

Kana iwe wakadzikama pakabhawa kwemaminetsi akati wandei, ipapo unogona kuenda padanho rinotevera - kudhonza matopu erabha (iye expander). Mumwe mugumo wetambo yerabha yakasungirirwa pamuchinjikwa uye imwe yekuvhara makumbo. Anoshambadzira anozotarisira huremu hwako uye nekusimbisa muviri kumusoro. Rubber zvishwe zvinogona kutengwa paAliexpress, iwo maratidziro achinongedzera kuchinhu icho muchikamu chechipiri chechinyorwa. Nenzira, rudzi urwu rwekuwedzera rwakakodzera kwete chete rwekukwevera-UPS, asi kune akawanda esimba maekisesaizi.

8. Dhonza-UPS nekusvetuka

Kumwe kutungamira kurovedza muviri kuchakubatsira iwe kudzidza kubata zero, kuri kukwevera kumusoro nekusvetuka. Kana usati wambomesa, zvingasaitika, saka zvirinani kutanga kuita zvataurwa pamusoro zvataurwa. Kana kusimba kwemhasuru dzako kuchikubvumidza kuita chin-UPS nekusvetuka, saka ichi chiitwa chinokugadzirira zvakakwana kukoka kudhonza.

Musimboti wayo ndeiyi: unosvetuka senge kumusoro kumusoro kubhawa, zvibate wega masekondi mashoma uye zvishoma nezvishoma udzike pasi. Zvinogona kutaurwa imwe yesarudzo kudhonza kwakashata-UPS.

9. Negative muedzo-UPS

Chiitwa chega chega chine zvikamu zviviri: zvakanaka (kana paine mhasuru kusagadzikana) uye zvisina kunaka (kana paine kutandara kwemhasuru). Kana iwe usati uchikwanisa kumira pamatanho ese ekudhonza (kureva kudhonza-kumusoro uye pasi), ita chete chikamu chechipiri chekurovedza muviri, kana izvo zvinonzi zvisina kunaka chin-UPS.

Nezve kudhonza kwakashata-UPS unofanirwa kugara pachigaro wakakotamisa maoko pamusoro pebhawa (sekunge iwe watosimbiswa) uchishandisa chigaro kana kushandisa mumwe wako. Basa rako ndere kugara kumusoro nekureba sezvinobvira uye wozononoka kudzika, iwo unonyanyisa kumanikidza mhasuru dzemaoko uye kumashure. Negative chin-UPS ndechimwe chiitiko chakakura chinokubatsira iwe kudzidza kubata zero.

Huwandu hwekudzokorora mu zviitwa zvitatu zvekupedzisira zvinoenderana nekugona kwako. Kekutanga nguva, iwe ungangoita chete 3-5 reps mumaseti maviri. Asi nechidzidzo chega chega, iwe unofanirwa kuwedzera mhedzisiro. Vavarira idzi nhamba: 2-10 reps, 15-3 nzira. Pakati pekugadzika zororo 4-2 maminetsi.

Iyo scheme yezvidzidzo pane yekudhonza-UPS kune vanotanga

Offer scheme maitiro ekudzidzira kubata zero kune varume nevakadzi. Iyo scheme ndeyepasirese uye yakakodzera kune vese vanotanga, asi iwe unogona kuigadzirisa kune kwavo kugona, zvishoma kuwedzera kana kupfupisa chirongwa. Dzidzira 2-3 nguva pasvondo. Usati waita yekudhonza-UPS uine chokwadi chekudziya uye mukupedzisira ita kutambanudza kumashure mhasuru, maoko, chipfuva:

• Wakagadzirira kudziya usati waekisesaiza
• Ndapedza kutambanudza mushure mekudzidzira

Sezvineiwo, tanga kudzidziswa nemaexercise kumashure (tsvimbo, kutwasuka), asi kana izvi zvisingaite, unogona kudzidzisa chete pabhawa. Kana chinangwa chako chiri chekudzidza kudhonza-kubva kubva pakutanga munguva pfupi, unogona kuita kashanu pavhiki. Asi kwete zvekare, zvikasadaro mhasuru dzinenge dzisina nguva yekumuka uye kufambira mberi hakuzo.

Iyi inotevera chirongwa ndeyevatangi. Kana iwe uchitova mudzidzi ane ruzivo wobva watanga nemavhiki e3-4. Iyo chati inoratidza chete huwandu hwekufungidzira hwekudzokorora, zvinogara zvirinani kutarisa kune kwako kugona kwemuviri. Ive neshuwa yekutevera kuti mangani ma reps uye nzira dzawakaita iwe kuteedzera kufambira mberi kwako. Zorora pakati pemaseti iwe unogona kuita 2-3 maminetsi, kana kudzora mapurlups uye zvimwe zviitwa.

Vhiki yekutanga:

• Inoputika nemakumbo ako: 5-8 reps, 3-4 nzira

Vhiki rechipiri:

• Inoputika nemakumbo ako: 10-15 reps, 3-4 nzira
• Vis pabhawa: Masekondi 30-60 mumaseti maviri

Vhiki rechitatu:

• Australia inodhonza-UPS: 5-8 reps, 3-4 nzira
• Vis pabhawa: Masekondi 45-90 mumaseti maviri

Vhiki rechina:

• Australia inodhonza-UPS: 10-15 reps, 3-4 nzira
• Vis pabhawa: Masekondi 90-120 mumaseti maviri

Svondo rechishanu:

• Kusimudza chigaro (kusendama negumbo rimwe): 3-5 reps 2-3 seti
• Australia inodhonza-UPS: 10-15 reps, 3-4 nzira
• Vis pabhawa: Masekondi 90-120 mumaseti maviri

Svondo rechitanhatu:

• Kudhonza rabha zvishwe: 3-5 reps 2-3 seti
• Kusimudza chigaro (kusendama negumbo rimwe): 5-7 reps 2-3 seti

Vhiki rechinomwe:

• Kudhonza rabha zvishwe: 5-7 reps 2-3 seti
• Kusimudza chigaro (kusendama negumbo rimwe): 5-7 reps 2-3 seti

Vhiki rechisere:

• Negative pullups: 3-5 reps 2-3 seti
• Kudhonza rabha zvishwe: 7-10 kudzokorora mumaseti 2-3

Vhiki repfumbamwe

• Kudhonza kumusoro nekukwakuka: 3-5 reps 2-3 seti
• Kudhonza rabha zvishwe: 7-10 kudzokorora mumaseti 2-3

Chegumi vhiki

• Iyo yakasarudzika chin-UPS: 2-3 kudzokorora 2-3 seti
• Kudhonza kumusoro nekukwakuka: 3-5 reps 2-3 seti

Unogona kumhanyisa chirongwa chekudzidzisa, kana iwe uine mhedzisiro inofambira mberi kupfuura yakatarwa muchirongwa. Kana zvakapesana, deredza mwero wekuwedzera kwehuwandu hwekudzokorora, kana iwe usina kukwanisa kuzadzisa mhedzisiro yaunoda. Usanetseke, nekukurumidza kana gare gare iwe unozogona kuzadzisa icho chinangwa!

Matipi ekudhonza-UPS pabhawa

1. Usamhanye uye kufamba kamwe kamwe panguva yekudhonza-UPS. Maekisesaizi anofanirwa kuitwa chete nesimba remhasuru, usarerutse iro basa ivo vega nekutenderera uye inertia.
2. Usamanikidze makirasi pabhawa, kunyanya kana iwe uri kuyedza kudzidza kubata ne zero. Kufamba nekukurumidza nekukurumidza uye nemitoro yakawandisa zvinogona kukuvadza majoini nemarunda. Nguva dzose shingairira kunatsiridza iko kurovedza muviri, kwete kuwedzera huwandu.
3. Zvishoma pane yako yekutanga huremu, zviri nyore kuti udzidze kudhonza-kumusoro kubva pakutanga. Saka basa rekudhonza-UPS rinofanira kuenda pamwe chete nedanho rekubvisa mafuta akawandisa.
4. Panguva yekurovedza muviri usabata mweya wako, zvikasadaro zvinotungamira kukurumidza kuneta.
5. Chii chingatungamira iko kurovedza pabhawa yakatwasuka kana bhawa raunoita, edza kuwedzera zvishoma nezvishoma kuwanda kwekudzokorora uye nzira. Semuenzaniso, kana pakutanga iwe uchikwanisa chete kuita 3-4 maAustralia mapuru, zvishoma nezvishoma wedzera nhamba yavo kusvika 15-20 reps uye kuomesa kona.
6. Kuti ufambire mberi muhuwandu uye mhando yekudhonza-UPS, haufanire kungopa zvekurovedza muviri chete asiwo kudzidzisa muviri wese zvizere. Shanda nema dumbbells, mabhero, michina yekusimbisa muviri uye ita Push-UPS yemhedzisiro. Iyo pushup yakakura kurovedza muviri kurasikirwa iyo ichakubatsira iwe kugadzirira muviri wako kudhonza-UPS.
7. Kana iwe ukatsvedza maoko ako pabhawa, kushandiswa kwemitambo magurovhosi. Ivo vanozobatsira kudzivisa kutsvedza kwemaoko kubva pakutuka.
8. Kana iwe usingakwanise kudhonza kanopfuura ka1-2 nguva, saka edza kubata munzira dzinoverengeka, uchiita mukana unokwana pakati pemaseti (unogona kunyange kubata kanokwana ka1-2 pakati peimwe miitiro.
9. Nzira inozivikanwa yekuwedzera huwandu hwekudhonza-UPS ndiyo nzira yepiramidhi. Semuenzaniso, kana iwe uchikwanisa kubata yakakwira katatu, saka dzidzira zvinoenderana nechirongwa ichi: 1 kudzokorora - 2 kudzokorora - 3 kudzokorora 2 kudzokorora 1 kudzokorora. Ndokunge, iwe unowana nzira shanu. Pakati pemaseti unogona kunakirwa neyako.
10. Usambofa wakarovha kurovedza muviri uye kudzikisira usati wadzidzira pabhawa. Usati waita kudhonza-UPS unofanirwa kudziya, kumhanya kana kusvetuka kwemaminetsi mashanu kusvika gumi. Mushure mekudzidzira, static kutambanudza inoda. Heano mimwe mienzaniso yekurovedza muviri yekusimudza musana mushure mekudhonza-UPS:

Kwokutenga bhawa

Bhawa yakatwasuka inogona kutengwa kuchitoro chemitambo kana odha pane Aliexpress. Tinokupa iwe sarudzo yekudhonza-kumusoro mabara paAliexpress iwe aunokwanisa kuisa kumba. Isu takaedza kusarudza chigadzirwa chine yakakwira avhareji chiyero uye yakanaka mhinduro. Asi usati watenga iva nechokwadi chekuverenga wongororo kubva kune vatengi.

Verenga zvimwe nezve yakatwasuka bhaa

1.Bhawa yakatwasuka pamusuwo kana pano zvakafanana (1300 rubles)

2.Bhawa yakatwasuka pamusuwo kana pano zvakafanana (4000 rubles)

3. Rusvingo rwakakomberedzwa nemudhuri wakatsetseka (4000 rubles)

4. Pamusoro pemusuwo chin-up bar (2,000 rubles)

Kwokutenga zvishwe zverabha

Kana iwe uchida kugona kudhonza-UPS, saka tinokurudzira kuti iwe utenge yerubhu chiuno. Neichi chishandiso chinobatsira iwe unozogona kudzidza kubata kubva pakutanga kutanga nekukurumidza. Rubber zvishwe zvakaenzana zvakaenzana kune vakadzi uye kwevarume. Uye zvakare, iyi mhando yekuwedzera inobatsira pakuita masimba esimba. Iwe unogona kutenga hinji pazvitoro zvemitambo, uye unogona kuzviraira pane Aliexpress.

Mari yezvirukwa zverabha inobva pamazana mana kusvika mazana masere emabhururu zvichienderana nedanho rekudzivirira. Kunyanya kuramba, zvichave nyore kubata.

1. Famba JBryant

2. Loop Anopenga Makava

3. Loop Kylin Sport

Nzira yekudzidzira kubata kubva pakutanga: mavhidhiyo anobatsira

Onawo:

• Massage roller mushure mekudzidziswa kwesimba: chii chinodiwa, kupi kwekutenga
• Burpee: iyo mabhenefiti, maficha uye yekupedzisira kuita wedunhu
• TABATA kudzidziswa: gumi akagadzirira-akagadzirira kurovedza muviri