Mubvunzo wokukurumidzira kuputika mishonga pamba ndeyechido kune wese wose anoda kuve akakurumbira, asi panguva imwechete haana mukana wekushanyira gym . Muviri wepumpedzi ndewe chikonzero chekuita kwenguva refu, kusingagumi uye kushanda nesimba, uye mumamiriro ezvinhu akadaro iwe haugoni kuita kunze kwekugara uchidzidzira, chirongwa chinofungisisa chokudya uye kushandisa dumbbells. Kana zvirongwa zvako zvichingoita kuti uturu hwenyu huve mumusususiti, unogona kuita nemishonga yemagetsi emusha. Tichakurukura izvi zvakasiyana-siyana zvakadzama.
Kukurumidza sei kupomha muviri mumuviri?
Kumisungo yemuviri wose wakauya mu tonus, zvinyatsojeka uye zvinoshandiswa zvinoshandiswa zvakakwana zvakakodzera:
- achimhanyira panzvimbo iyo;
- basa nedumbbells (squats, mapapu, maitiro emaoko);
- kazhinji kusimbisa maitiro - pull-ups, push-ups, kona, nezvimwe.
Zvakanakisisa kuita urongwa hwokudzidzira iwe pachako: somuenzaniso, kutanga nemaminitsi gumi nemashanu ekumhanya panzvimbo yacho, zvino ita zvose zvidzidzo zvinozivikanwa ne dumbbells nemaoko, ipapo - kurwisana uye squats ne dumbbells, zvino ita maitiro ekudhinda (somuenzaniso, kona) uye ipapo shingaira kana kukwevera. Dzokorora purogiramu yacho zuva rimwe gare gare, rinofanira kutora zvishoma pamaminitsi makumi matatu nemakumi mana. Dzokorora zvekuita basa rimwe nerimwe rinofanirwa kusarudzwa 12-15, nhamba yekutarisana - 2-3, zvichienderana nehutano hwekuita muviri.
Kana iwe uchida kuziva kuti kukurumidza sei kuputira chifuva chako kumba, kuwedzera huwandu hwakawanda hwekusimudzira-ups uye chiito chekushanda kumadziro akaoma: zvimiti zvinoputirana pane imwe chikwata chechifukidzo, zvidzitiro zvinotarisa kumativi. Maminitsi mashoma, iwe unofanirwa kusunungura chanza chako pamuchanza wechanza chako zvakaoma iwe unogona. Dzokorora 2-3 nguva.
Nzira yekukurumidza kukwira sei makumbo ako kumba?
Kuputira mitsipa yemakumbo, zvakakosha kuisa muchirongwa chekudzidzisa izvo zvidzidzo zvinowedzera kushandiswa kwavo:
- Pamusana wegastrocnemius : kusimudza pamasokisi ane dumbbells mumaoko. Ita zvishoma nezvishoma, zvitatu zvezvikamu gumi nemashanu. Zvadaro zvakafanana, asi pane rimwe gumbo.
- Nokuda kwemisungo yehudyu nemakumbo : kuurayiwa - kumira zvakadzika uye kubatisisa zvigumbuso pamberi pako, kupfugama, kuchengeta kusvibiswa kumashure. Dzokorora maitiro matatu kwezviitiko gumi nemashanu.
- Nokuda kwechiuno : kurwiswa kwakadzika nemakumbo ekudzivirira mumaoko, kwekudzokorora kwegumbo rimwe nerimwe muna 2-3 nzira.
Yakanakisisa mitsipa yemakumbo uye tambo yakasvetuka, iyo inogonawo kuiswa mumashandiro akaoma . Ngwarira, kuparara hakusi mhinduro kumubvunzo wekukurumidza kuputira shure kwako kumba. Kuti ufukidze misumbu yemashure, unofanirwa kurara pasi, gadzirisa makumbo ako uye uite upsurge we torso kumusoro kwema 3 masikati e12-15 nguva.