Chiuno Chisimudzira Exercise

Zvemukati

• Chikamu chekutanga chechiitwa
• Chikamu chechipiri chechiitwa
• Chikamu chechitatu chechiitwa

Kurovedza muviri kukuru kutetepa chiuno uye kurwira iwo mafuta epadivi, nesainzi anonzi mativi, ipuranga rerutivi, musiyano weiyo oblique yemimba yekurovedza muviri.

Rudzi urwu rwekurovedza muviri runosimbisa mhasuru dzemudumbu nekuti ivo vanokumbirwa kwazvo kuchengetedza mamiriro akanaka panguva yekurovedza muviri uye vasingakuvadze musana kana mhasuru dzeparineum, sedumbu rechinyakare.

Nekudaro, kuitira kudzikisa chiuno, zvakakosha kurwisa mafuta enzvimbo uye, nekudaro, munhu anofanirwa kuwedzera kurova kwemoyo nekuita imwe mhando yekurovedza muviri kwemaminetsi gumi nemashanu, sekumhanya kana kuchovha bhasikoro, uye kudya chikafu chine mafuta mashoma zvemukati uye neshuga.

Chikamu chekutanga chechiitwa

Kuti uite chiuno chinosimbisa chiuno, rara pasi nedumbu uye tsigira magokora ako pasi, siya makumbo ese akatwasuka, mumwe pamusoro peumwe, uye simudza torso yose pasi, wakabata huremu hwemuviri chete nemaoko ako uye tsoka, sezvakaratidzwa mumufananidzo kuruboshwe, uye gara munzvimbo iyi kwemasekondi makumi maviri wozorora. Ita chiitwa ichi kaviri pazuva.

Chikamu chechipiri chechiitwa

Chikamu chechipiri cheichi chiitiko chine kumira zvakamira kwemasekondi makumi maviri sekuratidzwa pamufananidzo wepakati.

Chikamu chechitatu chechiitwa

Muchikamu chechitatu, kuti chiitwa ichi chiwedzere kuoma, unofanirwa kuramba wakamira panzvimbo inoratidzira mufananidzo wekupedzisira, kwemaminitsi makumi maviri.

Kana zvave kuve nyore kuramba wakamira munzvimbo idzi, iwe unofanirwa kuwedzera iyo nguva yechiitwa.

Ichi chiitiko cheesometric chinosimbisa mhasuru uye chinobatsira kutsanangura, asi hachipise macalorie mazhinji uye, nekudaro, kana paine mafuta enzvimbo, zvakakosha kutevera kudya uye kuita maekisesaizi, kumba kana munzvimbo yekurovedza muviri, pasi pe kutungamira kwemudzidzisi wepanyama.