Chiratidzo Chidya Chakatsetseka

Zvemukati

• Ongororo ye

Kubhadhara

Vazhinji vedu taka "komborerwa" naamai zvakasikwa nemamwe mafuta mashoma akatenderedza zvidya zvemukati. Nepo cardio yenguva dzose ichikubatsira kunyungudutsa flab, vavezi senge kusimudza makumbo vanomhanyisa maitiro ekusimbisa. Iyi danho inoenda nhanho inowedzera nekuwedzera gumbo rako repazasi renzvimbo yekufamba-kuti iwe ugone kushandira iyo mhasuru zvakanyanya. Kuwedzera kuramba (iwe unogona zvakare kushandisa zviyereso zvemakumbo kana tubing) zvinoita kuti zvinyanye kunetsa. Ita izvi kaviri kana katatu pavhiki, uye iwe uchave wakakomborerwa zvechokwadi- nezvidya zvakapfava, zvinofadza.

Kuti uwane mhedzisiro yakanaka

Ita kufamba uku kaviri pasvondo pamwe ne squats, mapapu, uye bhalansi-based kurovedza muviri kuti ushande gumbo rako rese mhasuru.

Kuzviita sei

> Rara nedivi rako rekurudyi uine mahudyu akatarisana neBosu balance trainer uye isa ruoko rworudyi pasi pasi pefudzi rako (usarega bendekete rako richirerekera nzeve yako). Benda ibvi rekuruboshwe uye isa tsoka yekuruboshwe pasi pamberi pegumbo rekurudyi.

> Bata rumwe rutivi rweBody Bar muruoko rwako rworuboshwe uye wozorora ruoko zvishoma pamusoro peBosu. Isa mumwe mugumo webhawa mukati memutsoka wekurudyi [A].

> Zvishoma nezvishoma simudza gumbo rako rerudyi zvakakwirira sezvaungagone, kuchengeta torso yakadzikama uye tsoka yakachinjika uye yakafanana nepasi [B]. Rutsoka gumbo rerudyi kusvika mukati me inch yevhu (hapana kuzorora!) Uye dzokorora; chinja mativi kuti upedze seti. Ita matatu seti e15 reps.

Zvikanganiso zvekudzivisa

HAZVIITI rega chiuno chako chepamusoro chidzokere shure, icho chinotora kusimbiswa kubva muzvidya zvako zvemukati.

HAZVIITI chengeta makumbo ese akareba; inoderedza kufamba kwegumbo rako rezasi.

HAZVIITI simudza mugumo webhari kubva paBosu; inoderedza dambudziko rekuveza.

Ongororo ye