Chii chinonzi vaviri fitness?

Pair fitness - maekisesaizi akagadzirirwa kuitwa pamwechete. Rudzi urwu rwekudzidziswa rune zvakawanda zvakanaka: kutanga kutaurirana, kushanda kunze kwemapoka emhasuru dzakasiyana, kugona kudzidzira chero kupi uye chero nguva.

Mutambo unobvumira kwete chete kusimbisa hutano hwemuviri uye hukama hwepfungwa, asiwo kuvandudza hunyanzvi hwekutaurirana kana ukashanda nemumwe wako. Kuti uite maekisesaizi epaviri, iwe unongoda chishuwo uye nzvimbo yemahara, uye akati wandei ekushanda anogona kuitwa kunze.

Zvakanakira kudzidziswa kwevaviri

Pair fitness inogona kuitwa nehafu yechipiri kana musikana / shamwari. Iwe unogona kushanda pamwe nemumwe ane hurefu hwakafanana, huremu uye kusimba kwemuviri, kana kutora peya yemunhu weimwe kuvaka kwakasiyana. Chero zvazvingava, unogona kuwana zviitwa zvakakunakira iwe.

Mabhenefiti ekusimba kwevaviri:

  • Kudzidzira pamwe chete kunokubvumira kuti ugadzire mapoka emhasuru ayo akaoma kudzidzisa wega.
  • Kugwinya kunovandudza kurongeka, kushingirira, kugona, kuita, pfungwa ye rhythm.
  • Paunenge uchiita maekisesaizi esimba, mumwe wake anoita seinishuwarenzi.
  • Mudiwa kubva parutivi anoona kana hunyanzvi hwekuita hunoonekwa.
  • Iwe unogona kuunza maekisesaizi eakasiyana kuomarara, kugadzirisa maekisesaizi kuti aenderane nezvaunogona uye paramita. Nekusiyana kwekukwirira, unogona kushandisa bhenji kana chikumbaridzo. Iwe unogona kugadzirisa mutoro uchishandisa chikamu chikamu.
  • Hapana midziyo kana midziyo inodiwa.
  • Chiyero chekukurudzira chinokwira: mudiwa achafara kana usimbe huchikunda.

Nekuda kwekusimba kwepairi, iwe unogona kuchengetedza kufarira kudzidziswa kwenguva yakareba, sezvo monotonous maekisesaizi anofinhwa, uye nekuda kwemudiwa, unogona kupedza nguva yakawanda.

Peya maitiro ekudzidzira

Isu takatora maekisesaizi kune chero nyaya uye kugona kwemuviri wemudiwa. Muchikamu chekutanga, maekisesaizi ekurovedza muviri anounganidzwa, nekuti anogona kuitwa pasina rug uye kunyangwe kunze kwakasviba. Aya maekisesaizi akakodzerawo kushandiswa kumba. Muchikamu chechipiri - kusimba kweimba kana nzvimbo dzekutamba dzine pasi.

Maekisesaizi emumugwagwa uye kumba

  1. Kutenderera kwegumbo Mirai makatarisana neruoko rwakabata pabendekete remumwe wako. Gumbo rinofanira kusimudzwa kuti riite 90 degree angle. Chengetedza chiyero chako uye edza kuti usadonha. Tenderedza tsoka, gumbo rezasi, chidya kumativi ese ari maviri. Zvadaro shandura gumbo rako.
  2. Svetesa gumbo rako  – Isa ruoko rwako pabendekete remumwe wako. Ita mativi ekutenderera negumbo rakatwasuka.
  3. Ankle stretchTambanudza ruoko rwako woruisa pabendekete remumwe wako. Bata tsoka yako nechigunwe woikwevera kumagaro ako. Kiya nzvimbo ye 15-20 seconds. Zviite kakawanda.
  4. Kumhanya panzvimbo -Simudza maoko ako uye uzorodze zvanza zvako. Miviri inofanira kunge iri pakona. Simudza makumbo ako nekukurumidza sekunge uri kumhanya.
  5. squatting -Bata maoko uye uite squats panguva imwe chete. Ita shuwa kuti chimiro chako chakatwasuka.
  6. Squats nemumwe mudiwa pamafudzi - Inokodzera mukomana nemusikana akareruka. Kuti aderedze mutoro, musikana anogona kubatisisa kune chitsigiro: bhari rakadzikama, rusvingo rweSweden.
  7. Shingairira uremu -Inokodzera kesi kana iwe uchida kurodha mutori wenhau, asi hapana pekurara pasi. Mukomana anomira akakotama mabvi ake zvishoma. Musikana anobata mumwe wake muchiuno. Mukomana anobata makumbo emumwe wake. Musikana anoita kumonyorora. Kudzidziswa kwacho kwakaoma, hakuna kugadzirirwa vanotanga.
  8. Chigaro chepamusoro – Mirai makafuratirana. Bata maoko. Squat pasi panguva imwe chete. Ichi chiitiko chinogona kuitwa zvakare wakatarisana nemumwe wako.
  9. Back stretch – Mira wakafuratira mumwe wako. Bata magokora ako. Wokutanga anosendamira mberi, achisimudza mumwe wake. Ipapo vatori vechikamu vanochinja.

Gym Workouts

  1. Planck  – Pinda panzvimbo yepuranga yakatarisana. Simudza maoko ako ekurudyi uye bata nemaoko ako. Deredza maoko ako kunzvimbo yekutanga. Ita zvakafanana nemaoko oruboshwe. Ita shuwa kuti matako haafambe kubva kune rumwe rutivi kuenda kune rumwe. Dzvinyirira maekisesaizi nekutsiva bara nemapush-ups. Imwe sarudzo ipuranga reparutivi rine kutendeuka kwemuviri kudivi: kana uchitendeuka, tambanudza maoko ako uye ubate nemaoko ako.
  2. Push-ups + maekisesaizi enhau Mumwe munhu akarara pasi makumbo akabhenda. Wechipiri mudiwa anoisa maoko ake pamabvi ake uye anoita push-ups. Yokutanga inoita kumonyorora. Imwe vhezheni yekurovedzera pasi: mudiwa anodzidzisa tsindi, wechipiri mutevedzeri anofuratira, anozorora zvanza zvake pamabvi ake uye squats, achikotamisa maoko ake pamagokora.
  3. Squats uye push-ups  - Mumwe mudiwa anozorora zvanza zvake pasi. Wechipiri anotora makumbo ake oita squats. Yokutanga inoita push-ups.
  4. Nebhasikoro– Rara pasi, bvarura mapendekete ako pameti. Batanidza tsoka dzako uye uite mafambiro ekutenderera.
  5. Kudzvanya gumbo Mumwe akarara pasi uye anosimudza makumbo ake mudenga. Wechipiri anoisa chipfuva patsoka dzake. Michindwe yakavharirwa munhare. Uyo akarara anoita matsini, achitsikirira makumbo ake pachipfuva chake zvakanyanya sezvinobvira.
  6. twist kaviri-Kurovedzera chete mukusarudza, kwaunoda midziyo - iwe unoda chero tsvimbo yakatwasuka. Vashandi vanovata pasi nejeki, vanotora maoko avo pamagumo akasiyana etsvimbo. Ita muchina wekudhinda nekusimudza maoko ako.
  7. Kutambanudza makumbo - Gara pameti netsoka dzako pamwechete (inenge munzvimbo yelotus). Mudiwa anomira kumashure uye zvishoma nezvishoma anotsikirira pamabvi kuitira kuti shins inobata pasi. Zvakakosha kudzivisa jerks uye kunzwa kunorwadza.

Mushure mekudziya kwakanaka, munogona kutanga kumhanya pamwe chete. Uku kurovedzwa kwakakodzera kune vadyidzani vane nhanho yakafanana yekusimba.

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