Aya maekisesaizi ejimu achauya anobatsira kwete chete mushure megore Idzva zororo - mushure mezvose, mufaro wekunyanyisa unogona kutigarira chero nguva, uye isu hatifanirwe kuusiya! Chinhu chikuru kurangarira kurovedza uye kuraira kwashein yemitambo yepasi rose mukusimudza simba Emin Mammadov uye kusakanganwa chimiro chakakodzera chaElvira Nemova, uyo, achitungamirwa naEmin, akaratidza maitiro ekuita nenzira kwayo zviitwa zvishanu izvi. Vaviri ava varairidzi ku Sporttown fitness centre.
1. Kurovedza muviri pakudhinda
Kusimudza muviri ka15-20 nguva, nzira nhatu, pakati pekupwanya kwemasekonzi 3-30. Inoitwa pane yakajairwa nhanho, asi hazvidiwe kuti unamate kusvika kumagumo - mhasuru dzinoramba dzichikakavara. Zvichienderana nehutano hwako hwepanyama, unogona kushandura kona yeiyo treadmill. Kana gadziriro yacho yakanaka, saka teki yemuchina inogona kuve 40 degrees.
2. Mapapu
Yekutanga kurovedza muviri. Inobatsira kudzikisa huremu zvakanaka, gadzirisa magaro, uye sunga kumberi kwechidya. Unogona kuzviita ipapo, uchichinja makumbo, kana nematanho, uchifamba mamita 4-5. Uine maseti 3-4, unowana nhanho dzinosvika makumi mana nemashanu. Dumbbells ndeimwe mutoro.
3. Gumbo rinodhinda
Isu tinoita maekisesaizi akawanda pamakumbo edu: squats, gumbo press. Sezvo mhasuru mumakumbo dziri idzo hombe, tichidzirodha, tinoshandisa simba rakawanda, kupisa mamwe macalorie. Ichi chiitwa chinoitwa makumi matatu kusvika makumi mana nguva zvine huremu hwakareruka.
4. Chimwe chiitiko chekusimbisa muviri ndechekusimudza makumbo ako pamakona kurudyi.
5. Kudzoka kwemhasuru kurovedza muviri, yakaitwa 2-3 nzira 15-20 nguva. Iyo psoas uye nyundo dzinoshanda. Kurovedza muviri kunoonekwa sekurapa.
"Kudzidziswa kunofanira kutora ingangoita awa," anodaro Emin Mammadov. - 15-20 maminetsi - kudziya: cardio Workout. Wobva waita maminetsi makumi mana ekuremerwa uremu kurovedza muviri. Zororo pakati pemaseti rinofanira kuve diki - 40-30 masekondi. Iwe zvakare unofanirwa kupedzisa yako yekurovedza uine cardio mutoro - pane yekurovedza bhasikoro, treadmill.