Mukati
Superman kurovedza muviri kukuru kusimbisa mhasuru dzekumusana uye kudzika kumashure uye kushanda kunze abs nemagadziko, kumira kwakaringana. Ichi chiitwa chakanakira chimiro chakatetepa uye musana une hutano. Muchikamu chino tichataura pamusoro pekushandiswa kwe "Superman", maitiro uye nzira yakarurama, uye mufananidzo weSuperman.
Superman: tekinoroji uye kuita maficha
Kana iwe uchida kusimbisa mhasuru dzekumashure zvakachengeteka uye zvinobudirira, sanganisira mune yako chirongwa chekudzidzisa kurovedza Superman. Ichi chiri nyore asi chakanyanya kunaka kurovedza muviri kunobatsira kushanda mhasuru kuvandudza chimiro, kusimbisa pasi kumashure uye kubvisa slouch kumashure. Mazhinji maekisesaizi ekumusana anogona kushungurudza zvakanyanya-semuenzaniso, kufa kwezvikanganiso muhunyanzvi kunogona kukuvadza musana wako. Superman haisi kungokuvadza hutano hwako chete, asi inobatsirawo kutambanudza musana, kugadzirisa kumira uye kusimbisa mutsara wechiuno mukudzivirira kurwadziwa kwepashure.
Technique maekisesaizi Superman:
1. Rara nedumbu rako pasi, wakatarisa pasi, musoro wakasimudzwa zvishoma. Kutambanudza maoko mberi, zvanza zvakatarisana pasi, edza kutambanudza muviri wose. Iyi ndiyo nzvimbo yekutanga.
2. Paunofema, simudza maoko, chifuva nemakumbo kubva pasi uye zvishoma nezvishoma uzvisimudzire kumusoro sezvinobvira. Muviri unofanirwa kuita bhendi diki kumashure, muviri wese wakasimba uye wakakodzera. Edza kusimudza maoko nemakumbo zvakakwirira sezvinobvira kuti shanduko iyi ishande mhasuru dzemudumbu nemagaro. Usakanda shure mutsipa kumashure, inofanira kunge iri kuenderera mberi kwemashure. Bata nzvimbo iyi kwemasekonzi 4-5.
3. Pakufemera zvishoma nezvishoma kudzika kusvika pasi kuti utange nzvimbo uye zorora zvishoma. Ita 10-15 kudzokorora mu 3-4 maitiro.
Maitiro ekuita Superman:
Sezvauri kuona, nzvimbo inoguma yakafanana neSuperman kubhururuka, saka zita reiyi inobatsira yepasi kumashure maekisesaizi uye kudzika kumashure. Mukuwedzera, nekuda kwekusagadzikana kwemakumbo nguva dzose mutoro wakanaka pane gluteal muscles uye hamstrings. Superman ichave yakanakisa kurovedza muviri kune ese mamhasuru eshure chikamu chemuviri. Zvakare Superman igadziriro yekugadzirira kuurayiwa kwekufa-imwe yeanonyanya kubatsira maekisesaizi kumusana nemagaro, asi inoda mhasuru dzakadzidziswa kudzivirira kukuvara.
Onawo: Maitiro ekugadzirisa POSTURE
Basa remasuru panguva Superman
Chinangwa chechiitwa Superman chidzidzo chemusana uye kusimbisa musana, asi nekuwedzera mukirasi inosanganisirwawo mukushanda kwemhasuru dzemagaro, kumashure kwechidya uye tsandanyama dzepafudzi.
Saka, kana kuita Superman kunosanganisira zvinotevera tsandanyama:
- maextensors emuzongoza
- iyo gluteus Maximus
- hamstrings
- tsandanyama-stabilizers
- iyo deltoid tsandanyama
Hazvina kudikanwa kuita kurovedza muviri panguva yekurwadziwa kwakanyanya kana kusingaperi. Zvakare, haufanirwe kuita Superman panguva yekuzvitakura.
Superman kune vanotanga
Exercise Superman, kunyange zvichiita sezviri nyore pakutanga, asi kwete vose, kunyange vane ruzivo rwekushanda zvisina mhosva vachakwanisa kurarama nazvo. Kuti apedze Superman inoda kuva nepombi muscular uye yakasimba mhasuru dzepazasi kumashure. Kana iwe usingakwanise kutakura Superman neakazara amplitude uye nhamba huru yekudzokorora, saka haufanirwe kunetseka. Ichi chiitiko ishanduro yakareruka, iyo inogadzirira tsandanyama dzako kuti "dzizere" Superman.
Maitiro ekuita Superman kune vanotanga? Rara nedumbu wakatarisa pasi, musoro kubva pasi. Tambanudza maoko mberi. Simudza ruoko rwako rwerudyi uye gumbo rekuruboshwe kumusoro kumusoro sezvinobvira, bata kwemaminitsi 4-5 uye wozodzikisa zvishoma nezvishoma pasi. Zvadaro simudza ruoko rwako rworuboshwe uye gumbo rekurudyi kumusoro kumusoro sezvinobvira, bata kwe 4-5 seconds uye wozodzikisa zvishoma nezvishoma pasi. Dzokorora 15 kudzokorora padivi, kuchinjana pakati pavo. Ita 3 seti.
Superman: 10 shanduko dzakasiyana
Imwe yemabhenefiti eSuperman akawanda akasiyana ekuuraya. Iwe unogona kugara uchirerutsa kana kuomesa chiitiko ichi zvichienderana nehuwandu hwekusimba kwako.
1. Superman ane maoko akarambana
Iyi mutsauko weiyo Superman Exercise inobatsira zvakanyanya pakumisikidza uye kubvisa kukotama.
2. Superman akareruka
Kana uine dambudziko rekumhanya Superman nemaoko akatambanudzwa, unogona kutambanudza pamwe chete nemuviri. Muchinzvimbo ichi zvichava nyore kubvarura muviri kubva pasi.
3. Superman ane twist
Ichi chiitwa chinokubatsira iwe zvakanyanya kushanda kunze rectus abdominal uye oblique abdominal tsandanyama.
4. Superman ane dumbbell
Kuti uwedzere kunetseka, iwe unogona kuita iyo Superman nehuremu hwakawedzerwa, nenzira, semuenzaniso, dumbbell kuseri kwemutsipa wako. Kutanga, iwe unogona kutora uremu hwe 1-2 kg. iwe unogona zvakare kuita iyo Superman nehuremu hwemakumbo, mune iyi kesi, iyo yakanyanya kusimba ichapombwa kune yakaderera chikamu chemuviri.
5. Superman ane bhenji
Kana iwe uine bhenji, chigaro chakasununguka kana chituru, unogona kuita iyi musiyano weSuperman. Nokuda kwekugadzikana zorora tsoka dzako pamadziro.
6. Superman ane fitball
Kana iwe uine fitball, inoshanda chaizvo uye inobatsira kuita maekisesaizi kumusana pairi.
7. Superman ane chipfuva expander
Expander ndeimwe yeanonyanya kurovedza muviri kumusana wako. Unogona kuita Superman exercise naye.
8. Superman ane bhendi rekusimba kwemagadziko
Asi kana chinangwa chako chiri chekushanda mhasuru dzemagaro uye hamstring, saka unogona kutenga bhendi rekusimba. Ichi ndicho midziyo inobatsira zvikuru yemhasuru dzemuviri wezasi.
9. Superman ane mhete
Yakanaka uye inobatsira kuita Superman ine yakakosha michina yePilates fitness mhete. Ingozorora mumaoko ake uye simudza chipfuva chako kubva pasi.
10. Kuvhima imbwa
Ichi chiitiko chinogona kuitwa avo vanoomerwa kuita iyo Superman kurovedza uye kugadziridzwa kwayo nekuda kwematambudziko nechiuno. Inobatsirawo kusimbisa mhasuru corset kuvandudza kumira uye kuomesa mudumbu.
Kune gifs yakakura kutenda kune youtube nzira , The Live fit girl uye FitnessType.
Mushure mekuita Superman zvinokwanisika kuzorodza mamhasuru ekumashure kubva pachiitwa "katsi", iri muchidyiro uye arching yekumashure. Zvishoma nezvishoma dzokorora chiitiko ichi 10-15 nguva mushure mekumhanya Superman.
Zvakanakira kumhanya Superman
- Iyo yakakwana yekurovedza muviri kusimbisa mhasuru dzemusana uye chiuno
- Simbisa mhasuru nemarunda epazasi musana
- Kudzidzira kwakachengeteka nengozi shoma yekukuvara
- Inokodzera kunyange kune vanotanga
- Inobatsira kugadzirisa chimiro uye kubvisa slouching
- Inotambanudza musana uye inodzivirira yakanakisa yekurwadziwa kwemusana uye kudzika kumashure
- Inobatsira kusimbisa mhasuru dzemudumbu uye kuomesa dumbu
- Kuti umhanye hauzodi mimwe michina
- Ichi chiitiko, chine zvakawanda zvinogadziridzwa, saka unogona kugara uchisiyanisa kana kuomesa
Verenga zvakare nezve mamwe maekisesaizi anoshanda ekuvandudza kunaka kwemuviri:
- Side tambo yechiuno nedumbu: kuita sei
- Exercise Climber the most active exercise for flat flat
- Kurwiswa: nei tichida + 20 mapapu
Dumbu, Musana uye chiuno