Akamiswa kurovedzwa maitiro ekuitira kumba

Zvemukati

• Bhenefiti yekumiswa kudzidziswa
• Mutengo wekumiswa kwekudzidziswa tepi
• Uchishandisa Ribbon Yekumiswa Kudzidziswa
• Exercises ine yakamiswa yekudzidzira tepi
• Kudzidzira 1 - Kukwasva
• Kudzidzira 2- squat
• Kudzidzira 3 - Kubhururuka
• Exercise 4 - Dumbu nemakumbo kutenderera

Kumwe kurovedza uko kunogona kuitwa pamba netepi kunogona kunge kuri kukwenya, kukwasva uye kuchinjika, semuenzaniso. Kumiswa kwekudzidziswa netepi rudzi rwekurovedza muviri kunoitwa nekurema kwemuviri uye izvo zvinokutendera iwe kurovedza tsandanyama dzose uye majoini panguva imwe chete, zvichibatsira kudzikisa huremu, matauriro, kudzikamisa sagging uye kunyange kurasikirwa cellulite.

Kuti uite maekisesaizi aunoda matepi, ayo ari nyore kutakura uye, nekudaro, anotendera iwe kudzidzira kumba, mubindu, mumugwagwa kana kunzvimbo yekurovedza muviri uye inogona kushandiswa mukudzidzira wega kana mumapoka emakirasi ne mudzidzisi wepanyama. Ichi chishandiso chinogadzirwa nemhando dzinoverengeka dzakadai seBioshape, Stronger, Torian kana TRX, semuenzaniso, uye inogona kutengwa kumashopu ezvitoro zvemitambo, magyms kana paInternet.

Bhenefiti yekumiswa kudzidziswa

Kumiswa kudzidziswa rudzi rwekudzidzira kunoshanda uye kune mabhenefiti akati wandei se:

• Ita muviri wese mhasuru yemuviri panguva imwe chete;
• Kukudziridza simba, nekuti inokonzeresa kudzvinyirira tsandanyama;
• Kuwana mwero, kushanduka uye kubatana, nekuti inowedzera kudzikama kwemajoini;
• Kuvandudza mamiriro, sezvo musimboti unoshanda;
• Batsira kuonda, sezvo ichiwedzera metabolism;
• Inoderedza cellulite, kunyanya mumakumbo, nekuti mafuta epasirese kurasikirwa kwakawanda kunoitika.

Kuti mhedzisiro ine tepi yekumisa inyatsoita basa, kurovedza muviri kwakadai sekumhanya kunofanirwa kuve kwakabatana, izvo zvakanaka kuti kuwedzere kushandiswa kwezuva nezuva kwekoriori uye kudzikisa mafuta akaunganidzwa mumuviri, uye uremu hwekudzidzira kurovedza muviri, izvo zvakakosha kukonzera kukura kwemhasuru . Uyezve verenga: Inoshanda gymnastics.

Mutengo wekumiswa kwekudzidziswa tepi

Iyo yakamiswa yekudzidzira tepi inodhura paavhareji pakati pezana reais uye 500 reais uye kazhinji, michina yekumisa kudzidziswa ine 1 yekudzidzira tepi, 1 carabiner uye 1 anchor yemusuwo, muti kana pole.

Uchishandisa Ribbon Yekumiswa Kudzidziswa

Kuti ushandise zvishandiso nemazvo, unofanirwa:

1. Isa iyo carabiner kana anchor pachikamu chetepi uye wotarisa kuti yakanyatsovharwa;
2. Batanidza iyo carabiner kana anchor kune iyo nzvimbo yaunoda kuigadzirisa, semuti kana danda kana musuwo. Panyaya yekushandisa anchor yemusuwo, unofanira kutanga wavhara musuwo uye uukiya kuitira kuti urege kuzvikuvadza kana ukavhura;
3. Chinja saizi yematepi kukura kwemunhu uye kurovedza muviri kwaunoda kuita.

Nekudaro, usati washandisa zvishandiso zverudzi urwu rwekudzidzisa, zvakakosha kuti uverenge iyo mirairo, sezvo nzira yekushandisa inogona kusiyana zvichienderana nechiratidzo chemidziyo.

Exercises ine yakamiswa yekudzidzira tepi

Mimwe miitiro ine kuturika tepi yekudzidzira inosanganisira:

Kudzidzira 1 - Kukwasva

Kuti uite sitiroko yakachinjika, unofanirwa:

1. Isa mutumbi wakatarisana netambo uye wonda kumashure nemaoko ako akatambanudzwa uye uchichengeta musana wako wakatwasuka. Kutsigira kwetsoka kunosiyana nekutenderera kwemuviri, uye inogona kungotsigirwa pazvitsitsinho.
2. Dhonza muviri wako uremu kumberi nemaoko ako, kusimbisa mapendekete uye kusasudurudza makumbo.

Kuita kuti kurovedza muviri kuome, iwe unofanirwa kufamba uchienda kumberi, nekuti iko kukura kweyekuda kweyemuviri, ndiko kukura kwekuoma kwechiitwa.

Zvaunoshandisa: Ichi chiitwa chinobatsira kushanda wezasi kumashure, kumashure uye biceps.

Kudzidzira 2- squat

Kushandisa mabhanhire ekumisa inzira huru yekuita squat nemazvo. Saka, iwe unofanirwa:

1. Bata matepi kuturika;
2. Kanda hudyu pasi sokunge achagara pachigaro;
3. Simuka mudenga kusvikira makumbo ako ave kutambanudzwa.

Uye zvakare, kana iwe uchinge waziva squat maitiro, unogona kuita squat negumbo rimwe chete, uye unofanirwa:

1. Isa tsoka imwe pasi uye imwe yakagadzikwa pane yekubata tepi, kupfugama ibvi;
2. Squat kusvikira zvishoma pazasi pe90 degrees.

Zvaunoshandisa: Iyo squat inokutendera iwe kuti ushande makumbo ako, dumbu uye garo. Dzidza nezve mamwe maekisesaizi kuti uchengete chako chakasimba chakasimba: 6 squat Exercises ye glutes.

Kudzidzira 3 - Kubhururuka

Kuti uite chiitwa ichi, unofanirwa:

1. Bata bata nemaoko ako uye wedzera makumbo ako, kusendamira pamabhora etsoka dzako. Iko kuswedera kwemakumbo kuri, zvakanyanya kuomesesa kurovedza muviri. Iwe unofanirwa kuchengeta muviri wako wakatwasuka uye dumbu rako rakabatwa.
2. Dzikisa trunk pasi uye simudza maoko ako, uchiachengeta akatambanudzwa.

Uye zvakare, iwe unogona kuita kubhururuka nekusarudza imwe nzira:

1. Tsigira tsoka dzako pazvibato nemaoko ari pasi, upamhi-upamhi hwakaparadzaniswa;
2. Flex maoko ako, kudzikisa hunde nekubata chipfuva pasi.
3. Wedzera maoko ako, kusundira huremu hwemuviri kumusoro.

Zvaunoshandisa: Bhodhi rinobatsira kushanda kumashure, dumbu uye magaro.

Exercise 4 - Dumbu nemakumbo kutenderera

Kuti uite chiitwa ichi iwe unofanirwa kuzviisa pachechi, sezvakatsanangurwa muchiitwa chekare uye kuti uzviite unofanira:

1. Shinyisa mabvi ako pachipfuva chako uye kukwira nhanho nekuchengeta iyo abs inobvumidzwa;
2. Wedzera makumbo ako zvachose, kugara munzvimbo yakachinjika.

Zvaunoshandisa: Inopa mukusimudzira kwemapfudzi, chifuva uye triceps.

Kunze kwekurovedza muviri netambo dzekumisa, zvakakosha kuti uchengetedze kudya kunovaka muviri uye kunyatso chengetedza usati wadzidziswa kana wapedza basa. Ona zvimwe pa: Kudya zvine hutano kune chiitiko chemuviri.

Kana iwe waifarira chinyorwa ichi onawo: Crossfit kurovedza kuita pamba uye kuonda.