Kuti uve muchimiro chakasimba kana kuwedzera mashandiro ako zuva nezuva haufanire kuenda kujimu. Kune akatiwandei maitiro pamba kana kunze kana usina mari yekujoinha jimu. Pakati pemaseketi epamba, iyo kurovedza ne fitball uye izvo zvatinokuunzira nhasi, iyo kurovedza nemabhandi erabhaUnogona kugara muchimiro kubva kumba kuitira kana uine usimbe kuenda kunzvimbo yekurovedza muviri, hauna mari kana unovenga nzvimbo idzi dzizere nevarume uchitenda dzakasimba.
Muchinyorwa chino ticha tsanangura kuti zvii zviitwa nemabhande erabha uye kuti ndeapi akakosha kuitira kusimudzira mamiriro edu epanyama.
Ndeapi maRubber maekisesaizi
Isu takasarudza marubber nekuti chinhu yakapusa kushandisa nemhando dzakasiyana mukushandisa kwayo. Ivo havangoshumire chete kune toni mhasuru kana kugadzira makumbo, asi iwe unogona kushanda muviri wese. Navo unogona kuita akasiyana maitiro echinyakare uye kubatsira kuburitsa yakakwira caloric mari kana iwe uchitsvaga kurasikirwa kwemafuta. Kune avo vanoda kuwana mhasuru hazvikurudzirwe zvakanyanya nekuti kuremerwa kwainako kwakakwirira. Nekudaro, zvinobatsira kutsigira zvinokonzeresa zvemhasuru uye kutanga kugadzira kugadzikana.
Iwo rubbers anotibvumidza isu kuti tishande muviri wese neyakaenzana nzira dzakasiyana dzekufamba. Simba ratinoita nderekuramba kwarinotipa mushure mekukwirisa. Kubatsira kwarinoita pamusoro pedzimwe nzira dzekudzidzisa ndekwekuti zvinogona kutakurwa zviri nyore chero kupi uye isu tinokwanisa kushanda zvese pamba nekunze.
Iyo tension yavanogadzira mumhasuru inoshanda zvakanyanya sezvo iri kuwedzera kufambira mberi iwe paunenge uchitambanudza zvakanyanya. Izvi zvinokonzeresa zvishoma nezvishoma kusimbisa kwetsandanyama asi neganhuriro yekuti, kana tangosvika padanho repamusoro rekutambanudza, hatizokwanise kuwedzera icho mberi. Mujimu isu tine mukana wekugona kushanda nematanho akasiyana emitoro uye tichiita imwe neimwe nguva isu patinogona kuchinjira kune inofambira mberi kuwandisa. Nekudaro, kurovedza muviri nemabhandi erabha kunogadzira kugadzikana kwakanaka pane yemhasuru uye yekutya system nhanho.. Zvinoita sekunge zvinoonekwa sekushanda pakati nepakati pekudzidzira muviri pamwe nehuremu hwako.
Inoshandiswa nevaimhanya
Ivo anoshandiswa zvakanyanya nevamhanyi kudzidzira kunotanga mujaho. Vatambi vari mu100-mita Sprint vanofanirwa kuyedza kubva pa grid nekukurumidza sezvazvinogona. Naizvozvo, imwe yemhando dzakanakisa dzekudzidzira kusimudzira kubuda kwekumhanya ndeyekuzviita nematai kuti, Kujairira kuzviita nekupokana, kana uchizviita zvakasununguka, uve nekukurumidza uye kumhanyisa.
Ivo havangoshandire kudzidzira kumhanya chete asi kuita basa rakazara zvakakwana pamusoro wepamusoro uye wezasi muviri. Nenzira iyi, tinogona kusimudzira kusaenzana kwakasiyana kwatinako kana tichiita chero chiitiko chemuviri. Kune avo vanomhanya, vanofanirwa kuziva kuti kumhanya handicho chete chinhu chakakosha. Zvakare zvakakosha kuve nemhasuru dzakanaka mumuviri wepamusoro, mudumbu uye, pakupedzisira, musimboti wese kuva nerunyararo rukuru mumujaho uye nekungwara kana uchikwikwidza.
Tichaona izvozvi mamwe emitambo yakanakisa nemabhandi erabha yekusimbisa muviri wese.
Maekisesaizi nemabhandi erabha emuviri wepamusoro
- Mapfudzi. Tinotanga nemitambo yekushanda mapendekete. Iwe unogona kushanda tsandanyama dzakasiyana dze deltoid zvinoenderana nekona yatiri kuchipa. Muchiitiko ichi tichaenda kunoshanda medial deltoid. Tichatsika rabha iripakati isu tichiibata nemaoko kumagumo ese. Tichaita kudhonza kwemaoko edu muchinjikwa.
- Biceps. Isu tinoshandisa chinzvimbo chimwe chete tichitsika parabha uye isu tichakotamisa magokora kuti tigadzire iwo kumuviri uye kuti haafambe apo isu tichiita kumusoro uye pasi kufamba, tichishanda mabiceps.
- Triceps Tinogona kutsika parabha ndokuibata nemaoko edu nekumagumo. Isu tinoisa magokora kumberi uye, tisingafambise iwo, isu tinoita yekumusoro uye yakadzika kufamba kuita triceps kurovedza.
- Kudzoka. Kuti tishande musana nemabhandi erabha aya, tinogona kusendamira trunk kumberi zvishoma nemabvi akakotama. Nenzira iyi isu tichawana chinzvimbo kwatisingakanganise musana wedu zvachose. Izvo zvakakosha kuti ushande maekisesaizi nenzira kwayo kudzivirira kukuvara. Kana tangova munzvimbo iyi, tinodhonza mabhandi erabara tichiyambuka tounza magokora edu kumusoro. Nekudaro isu tinowana kuwana nani kutora bhibhi.
- Pectorals. Isu tinoisa rabha kuseri kweturu pakakwirira pachipfuva. Tinotsvaga chinzvimbo chakatsiga patinenge takagadzikana uye tinosundidzira tambo kumberi. Iyo nzira yekukanganwa nezvekuita akawanda mapush-ups.
Kudzikisa muviri muviri
Muviri wepazasi ndiwo unonyanya kudhaya mumitambo yekumhanyisa. Nechikonzero ichi, vamhanyi vanovashandira kazhinji kunyatso gadzira makumbo avo kumakwikwi. Tiri kuenda kunoona akasiyana maekisesaizi nemabhandi erabha emuviri wepasi.
- Quadriceps. Isu tinotsika rabha kumagumo isu tichiipfuudza pamafudzi edu kuti ivo vakomberedzwe. Tichaenderera mberi nekuita squats kwatinowedzera simba rekuwedzera nekuda kwekushorwa kunopihwa nerabha.
- Mapatya. Imwe yetsandanyama dzinomira mumhanyi nemabhasikoro imhuru. Kuti tishande tsandanyama idzi tinongofanirwa kuisa tambo yerabha yakatenderedza tsoka uye kuiisa mukukakavara, kuwedzera bhanhire. Nenzira iyi tichakwanisa kushandisa kurudziro yekuti mapatya akure.
- Vanokanganisa. Tinotsika pachikamu chipfupi cherabha neimwe yemipendero yakasungirirwa kutsoka. Kana tango miswa, tinofambisa tsoka yedu mukati sekunge taida kupasa kune mutambi ari kudivi redu munhabvu. Tichaita izvi nemakumbo maviri.
- Matako. Chinhu chinodikanwa kwazvo pakati pevakadzi. Matadza acho anoshandiswawo kugadzira matako. Kuti tiite izvi, tinoisa magumo emabhandi erabha akasungirirwa kune rimwe rerutsoka kuti tikwanise kutakura rabha tichidzoka nerutsoka rwakatarisana. Isu ticharamba takatwasuka ibvi uye iro raira taut yemhedzisiro mhedzisiro.
- Zvechikadzi. Isu tinoisa nzvimbo imwechete seye gluteus asi panzvimbo pekuwedzera gumbo rakatwasuka, tinoridzosa. Nenzira iyi isu tinounza rutsoka kumusoro asi isu hatizofambisa ibvi kutarisisa iko kuyedza kune wechikadzi.
Ndinovimba kuti neichi chidiki chiito chekurovedza muviri nemabhandi erabha iwe unogona kuwana muchimiro.