Mukati
Kana mararamiro ehutano akashata: 5 akakurumbira asi ane njodzi maekisesaizi
Hazvina kukwana kutenga gym kana fitness centre nhengo, unodawo kusarudza chirongwa chekudzidzisa chakachengeteka. Tichakuudza izvo chaizvo zvisingafanirwe kunge zviripo.
Haisi mitoro yese ichatibatsira kuwana chimiro chakakodzera: ndeapi maekisesaizi mashanu anozivikanwa anofanirwa kusiiwa, anodaro chiremba wekurapa kwekurovedza muviri uye mishonga yemitambo, mudzidzisi wepasi rose wefitness, munyori weiyo system yekurovedzera musana nemajoini, Alexander Bonin. .
Kutsamira zvisirizvo
- Mufananidzo Pfuti:
- Alexander Bonin, dura remunhu
Chii chakaipa: panguva yekurovedza muviri, kunyanya nehuremu hwekuwedzera muruwoko uye pasina kukakavara kwetsandanyama dzemudumbu, iwe unogadzira mutoro wakakura uye usina kuenzana pachiuno chechiuno, kunyanya pane intervertebral discs. Somugumisiro, nekufamba kwenguva, izvi zvinogona kutungamirira pakuumbwa kweprotrusions uye hernias mumuzongoza.
Mukuwedzera, zvinopesana nekutenda kwakakurumbira, chiitiko ichi hachisimbise kana muscle corset kana abs.
Chii chinogona kutsiva: zviri nani kuita side light slats kubva pamabvi. Izvi zvinosimbisa mhasuru dzako dzepakati pasina kufamba kusingakoshi mumusana wako wezasi.
2. Exercise gara kumusoro pa press
Chii chakaipa: Muchiitwa ichi, mamhasuru maviri anobatanidzwa mubasa - rectus abdominis muscle (abs) uye iliopsoas muscle.
Iyo yekupedzisira inosungirirwa kune imwe mugumo kune lumbar vertebrae, uye imwe kune femur. Kana uchisimudza wakamira uchibva panzvimbo yakarerekera, tsandanyama iyi inokondirana uye inokwevera lumbar musana kumberi, ichigadzira mumwe mutoro kuzasi kumashure.
Chii chinogona kutsiva: zvinongojairika pama press zvakarara nemanhede. Panguva imwecheteyo, bvarura chete musoro nebhanhire repafudzi kubva pasi uye uzvisimudze iwe chete nekurasikirwa kwemasumbu emudumbu. Chiuno chinofanira kunge chisina kufamba uye chakati sandara pasi.
Mapapu akashata
- Mufananidzo Pfuti:
- Alexander Bonin, dura remunhu
Chii chakaipa: mukusiyana uku kwemapapu, kune mutoro wakawandisa pamabvi akabatanidzwa egumbo rinouya mberi. Paunoenda kumberi, unoshandura uremu hwako pagumbo rako, uye kukurumidza kunoita kuti chiuno chako chienderere mberi. Izvi zvinogadzira kukakavara mumabvi.
Uyezve, mumapapu epamberi, kune vakawanda, panzvimbo ye gluteal tsandanyama, mhasuru dzechidya dzinoshanda zvakanyanya.
Chii chinogona kutsiva: zviri nani kuita back lunges. Saka iwe unosiya huremu hwemuviri pagumbo rinotsigira, zvakanyanya kushingaira kushandura gluteus muscle uye imhaka yekuti iwe unosimudza iwe panzvimbo yekutanga. Ikoko hakuzovi nekuremerwa kwemabvi akabatanidzwa, uye chiyero chinochengetwa zviri nani.
Burpee Chikamu 1
- Mufananidzo Pfuti:
- Alexander Bonin, dura remunhu
4. Burpi
Chii chakaipa: kurovedza muviri kwakaoma maererano nehunyanzvi. Iyo ine zvese zviri zviviri push-ups uye jump squats. Inoda yakanyatsotsanangurwa muscular corset uye yakasimba gumbo tsandanyama, ruzivo rwekuita push-ups uye squats nemaitiro akakodzera. Kana zvisina kudaro, panguva yekuurayiwa, pachava nemutoro wakakomba pazasi uye mabvi.
Pane contraindications pakuitwa:
1) hypertension;
2) myopia yakaoma;
3) lumbar osteochondrosis;
4) kuwandisa.
Chii chinogona kutsiva: ita maekisesaizi maviri akaparadzana - kusunda-kumusoro kubva pasi uye squats nehuremu hwavo pasina kusvetuka. Kana superset: 5-10 push-ups uye ipapo ipapo gumi squats pasina kuzorora.
5. Anokotama kusvika abata tsoka akamira
Chii chakaipa: vazhinji vanoshandisa chiitiko ichi kutambanudza mhasuru dziri kumashure kwemakumbo avo uye kumashure. Asi dambudziko nderekuti kazhinji kacho chete chikamu chezasi chinobatanidzwa, icho chinokonzera kuwandisa kwemarunda aripo mairi. Zvakanaka, chiitiko ichi chinofanira kuitwa nechepasi kumashure munzvimbo isina kwayakarerekera.
Chii chinogona kutsiva: kutambanudza musana wehudyu paunenge wakarara pamusana wako, apo iyo yezasi inogona kubviswa kubva pakurovedzera. Unogona kutanga nekukwevera gumbo rimwe kwauri, uchikotama pamabvi akabatana. Woenderera mberi nekutambanudza paunodhonza gumbo rakananga kwauri, wakabata chidya chako nemaoko ako.