2 Exercises Vakadzi Vanofanira Kuita Zvakasiyana Kune Varume

Zvemukati

• Lunges
• Squats
• Mapapu uye Squats
• Ongororo ye

Kana zvasvika pakuita maekisesaizi, kazhinji, hapana chikonzero chekuti vakadzi vatadze kuita maekisesaizi akafanana nevarume. Zvisinei, miviri yedu yakasiyana, saka zvimwe zvinhu zvinoda kutariswa.

Kutanga, vakadzi vane manyoro maronda uye tendon, uye nekudaro vane njodzi yakanyanya kukuvara munzvimbo dzechiuno nemabvi.

Vakadzi zvakare vane chiuno chakafara kwazvo kubvira pawakavakwa kutakura vana, saka pane kona yakakura pakati pechikadzi kubva muchiuno kusvika pamabvi akabatanidzwa. Uye bhonzo repamuviri remukadzi rine kutenderera kwepamberi, zvichiita kuti dumbu rako nedumbu zvinyatsobuda kunze.

Nekuda kweiyi misiyano, vakadzi vanofanirwa kushandura mapapu uye squats kuitira chimiro chiri nani uye, chokwadika, kuti vadzivise kukuvara.

Lunges

Mapapu ekumashure ari nani pane anoenda mberi. Mune lunge yekumberi, unosendamira mumabvi ako epamberi, uchiisa kumanikidza pajoinhi uye ligaments. Uye, nekuda kwekurereka kwepamberi kwehudyu, vakadzi vanomanikidza zvakanyanya ipapo kupfuura zvinoita vakomana panguva iyi. Asi mune reverse lunge, iyo glutes uye hamstrings inotora kuvhunduka, kuchengetedza mabvi ako akachengeteka. Ive neshuwa yekuchengeta chirebvu chako chakaenzana nepasi uye wozendamira kumberi zvishoma panguva yekudzokera kumashure kudzikisira kumanikidza kuzasi kwako kumashure.

Squats

1. Mira panzvimbo yeplié. Ruoko rwakakura runoreva kuti chimiro chakakura chiri nani kune squats. Kumira netsoka dzako padhuze pamwe chete kunosimbisa kurerekera kwepamberi kwechiuno chako, asi chimiro cheplié chinobvumira hudyu kuti dzinyatsodzika mumutsara wemutsara kusvika pasi.

2. Nongedza zvigunwe zvako kunze. Izvi zvinobatsira kuchinjisa huremu hwako kuzvitsitsinho zvako kuti udzore kumberi kurereka.

3. Mabvi ako haafaniri kufamba chero kupi zvako asi mune 90-degree angle. Tarisa pane kugara kumashure uye kubatisisa muhudyu paunenge uchidzika kwete pane kupfugama mabvi ako. Kuita izvi kuchayera kunze kwekudhonza kwepamberi, ndiko kukweva kuenda kumberi.

Mapapu uye Squats

1. Dzivisa Smith muchina.Muchina uyu unogadzira kufamba kusiri kwemusikirwo uye unogona kuwedzera kukuvara kwemabvi nekuti unomanikidza muviri wako kuita mapatani akagadzika.

2. Isa pedhi pane bhero kana uchishandisa uremu. Vakadzi vane tambo diki dzetapezius kupfuura varume, saka isa manta ray, tauro, kana padhi pabhawa kuti udzikise kumanikidza kuseri kwemutsipa wako. Kuwedzera kudzvanywa pano kunofambisa muviri wako mberi, asi kuve necushioning kuchakubatsira iwe kumira munzvimbo iri nani uye uve nechimiro chiri nani, uye saka shandisa glutes yako zvakanaka.

Ongororo ye