Madzimai, bhanhire repapfudzi uye nyamato zvakanyanya kuipa kudarika varume. Zvakanaka, uye chii chakakanganisika nazvo - iwe wakakwanisa kugona kubvunza. Pasinei nehuwandu hwekuvandudza kwemutsipa wepelinha uye bruchial, iyo ndiyo nhengo dzomuviri dzinoiswa pasi pese mutoro wezuva nezuva (nenzira, yakakwirira kudarika mutsara wekuti isu takachengetedzwa sei).
Chinhu chinonyanya kuipa pamusana pekugadziriswa kwemuviri mutsvuku chikafu chakanaka chechikadzi chinopfuura chikuru. Muchiitiko ichi, musana wako haugoni kumira kwemaawa makumi maviri nemaviri uye unotanga kumira pasi pehutoro. Mhedziso inoenda kugehena, pane gumbo, kurwadziwa mumapfudzi, mutsi, scoliosis uye kyphosis. Uye izvi zvose chete nokuti iwe hauna kuda kubhadhara kudzidzisa iwe shure munguva.
Frequency uye dhigirii
Nyanzvi dzinowana ruzivo runoti kuti kuchengetedza mutsara wemasipire uye bhonchial ndeyepanyama, unofanira kupa chirongwa chekudzidzisa pamafudzi ako 10-15 maminitsi zuva rega rega. Zvisinei, kana kuchinja kwekugadziriswa kwave kuonekwa, iwe unotanga kutambura pamucheto, unonzwa wakaneta mumapfudzi - inguva yekusimbisa mushure nemamwe nzira yakakomba. Munyaya iyi, haugone kuita kunze kwekushanyira gym uye kushanda nesimba. Kudzidziswa kwakadaro kunofanirwa kuve "kurongwa" kamwe chete pavhiki.
Kudzidzira
Nekudzidziswa kwedu kwemazuva ano nekuda kwevasikana kunoda tsanangudzo yakasarudzwa - dumbbells, mavhiri uye mamwe majimmos, zvaunogona kutenga kumba uye kuzviita iwe pachako, kana kushanda ne "metal" mumitambo yekurovedza.
- Dhinda "Arnold" - iyi mhizha inogara ne dumbbells. Isu tinotora dumbbells, nzvimbo yekutanga - dumbbells mumaoko akadzikamisa, yakasimudzirwa kusvika kumazinga emafudzi. Zvichindwe zvinoshandiswa mukati. Kubva pane chinzvimbo ichi, simudza maoko ako, kururamisa uye kuzarura iwo - 4 sezvikamu gumi zvekudzokorora.
- Pamusangano unotevera, tinoda bhari nemutsipa. Vaisa pfungwa dzavo kumusana uye mussette corset, chiuno hachikotamire, chironda chacho chinotorwa. Nzvimbo yekutanga - inotarisana nekamberi, tinotora fretboard nemaoko maviri. Tinogadzika mutsipa pamapfudzi uye tinoisimudza pamhepo, tichisimudza maoko edu mushure memusoro - 4 masheji e 12-15 kudzokorora.
- Dilution of hands with dumbbells - tinotora mumaoko ose dumbbells, kubva pahutano hwekubatana kwechiuno, tinosunga maoko hafu-akaisa kune rumwe rutivi, torsi yakarurama. Pakusimudza zvishoma kudurura dumbbells. Usasunga maoko ako, mishonga inofanira kuwedzera zvishoma nezvishoma uremu hwavo - 4 sezvikamu zve12-15 zvinodzokorora.
- Nokuda kwekudzidzira kwekupedzisira, tinoda chivharo nechiremera - tinoita wiring nechanza chimwe. Kufungisisa, zvishoma nezvishoma kusimudza uremu hunorema. Mahombodo akadzikamisa, simudza ruoko kusvika kumazinga emafudzi - 4 masero e12.
- Basa rekare, kana pasina bhokisi rine uremu, rinogona kushandiswa nekugoverwa kwemaoko nedumbbells zvishoma uye kuverenga zvakare.
Nhamba dzinokosha
Mushure mekudzidziswa simba kwemafudzi evakadzi, zvinokurudzirwa kuita maminitsi makumi mana ekurovedza cardio. Chero bedzi nemutoro wakadaro, unogona kuparadzira mafuta akawanda, kubva pasi payo, munguva pfupi uchatora mapepa ako ane pumped uye kumashure.
Nzira yekutanga yezviitiko izvi zvaunoita nehuwandu hunorema uye usafungisisa. Iyi ndiyo nzira yekudzidza, umo iwe unogona kudzidza nzira yekuita maitiro, kana kuyeuka uye kushambidza masimba.
Pamberi pekudzidziswa simba, zvinonyatsodikanwa kuti uite kutonhora kwakakwana kwemuviri, uye nekuchengetedza kwakanyanya kubata chirongwa chepfudzi. Kubatanidzwa kwefudzi rimwe rematambudziko akawanda pamuviri wedu. Chero hupi hunobudirira uye husina kujairika hunozara nekudururwa uye kupera.
Uye yekupedzisira: usabvisa maitiro ekudzokera shure kwekushanda kwako kwezuva nezuva, nokuti bedzi haisi kuonekwa muchionioni. Simba rakasimba rakafanana nekunaka kwekunaka. Uye kunze kwekupedzisira iwe hausi kurudzirwa kupfeka nemadziro akadzika uye ehupenyu kumusana. Zvakakosha here kuti uzvidzivirire mafaro nekuda kwesimba?