Mukati
Nyanzvi mumunda wehutano Tatiana Rohatyn anokupa iwe kutarisisa inoshanda inobudirira pamwe neiyo fitball kugadzira muviri unoshanduka uye mhasuru dzakasimba. Kana uine rabha bhora iwe unofanirwa kuyedza chirongwa ichi kubva kumudzidzisi weRussia.
Tsananguro yechirongwa ne fitball kubva kuna Tatiana Spear
Kutenda iko kudzidziswa ne fitball, iwe une yakasarudzika kugona kunyoro uye pasina kurwadziwa kushandisa yako kumashure mhasuru uye musana panguva yekirasi. Simba rakasimba uye musana wakananga wakananga nzira yekudzoka kune hutano. Iyo yakasarudzika yakasarudzwa seti yekurovedza muviri kubva kuna Tatiana a Spear ichakubatsira iwe kugadzirisa muviri matauriro, kukudziridza kufambidzana kwekufamba uye pfungwa yekuyera, zvinobudirira kukudziridza mhasuru dzekumusoro uye kwakadzika kwenzvimbo dzemuviri. Chirongwa ichi chinoitwa panguva yekuzorora uye chinosanganisira chete-chisina kukanganisa kurovedza muviri.
Maekisesaizi pane fitball anoonekwa semhando yakachengeteka kwazvo yehutano kwete chete yemuzongoza asiwo lumbar. Ndiyo yepazasi musana unowana mutoro wakakomba kana uchiita maekisesaizi emimba, asi nebhora uchakwanisa kunzvenga izvi. Kurovedza muviri neiyo yoga bhora inobata iyo yese yemhasuru system. Unogona kugadzirisa dumbu nechiuno uye magaro nezvidya pasina mitoro ine njodzi kumusana.
Chirongwa naAmai Spear chinotora awa rimwe uye chinosanganisira zvikamu zvinotevera:
- Warm-up: maminetsi gumi
- Main: maminetsi makumi mashanu
- Kuchenesa pasi: 6 maminetsi
Kumakirasi iwe unozoda fitball neMati pasi. Rangarira, paunonyanya kupomba bhora, zvinonyanya kuomesa kuita maekisesaizi. Kana iwe uri wekutanga, unogona kuzviita kuti zvisanyanya kusununguka, saka zvichave nyore kuita zviitwa. Kudzidziswa ne fitball kubva kuna Tatiana a Spear akakodzera anotanga uye epakati nhanhouye kune avo vanoda kushanda pamhasuru yemudumbu vasina kushushikana kunokuvadza kumusana.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Tatiana Rohatyn anopa akawanda anoshanda ekurovedza kuumba inochinjika muviri uye matauriro mhasuru.
2. Iwe unozogona kusimbisa mhasuru corset isina mutoro kumusana nekudzika kumashure. Ichi ndicho chimwe chezvakanyanya zvirongwa zvakachengeteka kune avo vanoda kuita yako abs, simbisa musana wako uye musana.
3. Maekisesaizi pane fitball anobatsira kugadzirisa mwero nekubatana, izvo zvinouya zvinobatsira mune zvimwe zvirongwa.
4. Ichi isiri-kukanganisa kurovedza muviriizvo zvinogona kuitwa nemutoro wakaderera pane yakaderera chikamu chemuviri.
5. Chirongwa ichi chakakodzera kunyangwe yekupinda-chikamu kudzidziswa.
6. Uku kurovedza ne fitball in Russian, saka iwe unzwisise ese ma nuances ezviitwa.
nezvayakaipira:
1. Kune makirasi iwe unozoda fitball.
2. Chirongwa chakatetepa mutoro, hachina kukodzera zvemberi uye kune avo vanoda kuonda nekukurumidza.
Kudzidziswa ne fitball kubva kuna Tatiana a Spear kuchakubatsira kusimbisa muviri nekusimbisa mhasuru. Iwe unozoshanda pakurembera kwedumbu, musana, maoko, zvidya nemagaro musina mutoro kumusana nekumusana kumashure.
Onawo: Kusarudzwa kusarudzo: makumi mashanu emitambo ine fitball inotsvedza