Bvumirana, iwe unofara kushanda muviri wose nekuita basa rimwe chete. Zvechokwadi, ndiani angadai akaramba izvi, asi izvi hazvisi zvechokwadi? Dzidzira muviri - iyi ndiyo chaiyo iyo iyo inopa hutano hwakanaka pamapoka ose emasumbu, kana anenge anenge mapoka ose. Muchikamu chino tichakurukura kubatsirwa kwebasa rekushandisa, pamwe nemhando dzayo.
Batsirwa
Kuti tinzwisise kuti chishamiso chei isu pachedu tagara tambobviswa, zvakakosha, kutanga kune zvose, kufungidzira kuti mishonga inoshanda sei mubhara. Mubhokisi tinosunga pane dzimwe nhepfenyuro dzekutsigirwa - kubva kune maviri kusvika mana. Pfungwa mbiri - iyi ibhizimiti yebasa, mana - muyero uri munzvimbo ye supine. Kwose, tinochengeta muviri wedu pazvigunwe zvetsoka uye pamaoko, maererano, basa, zvishoma pamakumbo nemaoko.
Paunoita bhari, iyo yose yakatarisana nepamusoro pemisungo yemakumbo inomesa, uye zvakanyanya kuitira kuti mumavambo vachadedera zvikuru mune iyi pose. Kana ari maoko, basa racho rinosanganisira biceps , triceps uye deltoid muscle.
Kana bhari iri yakaoma, kusimudza makumbo, mhuru yemhuru uye zvigaro zvichatanga kushanda. Nokudaro, zvinonyanya kuitika kukonzera zvinokanganisa zvigaro zvemavhiki mashomanana uye kubvisa mafuta emhuru.
Mukuwedzera, bhari iriwo maitiro ekurapa: miviri yemakumbo, cervical spine uye mapepa anobatanidzwa. Iko kuti, bhari inyanzvi yepasi rose yekudzivirira osteochondrosis, uyewo nzira yekubvisa marwadzo mushure mezuva refu, zuva rekushanda rinoshanda.
Imwe yemitemo inokosha yauchazozivana nayo pasi apa, paunenge uchiverenga maitiro ekuita bhizimisi, ndiyo yakagadzirwa nedumbu. Plank uye ikozvino inowedzera pakurasikirwa kwekureruka, asi kudhonza dumbu, sekunge kuisimudzira kusvika kumutsana, iwe unowedzera kuwedzera kwemakumbo mumatumbo emimba. Yakananga, oblique uye lateral muscle inoshanda. Saka, munzvimbo yekutanga, bhora rekudzidzira rinotarisirwa kudivi.
Kudzidzira
Pane zvakawanda zvingasarudzwa zvekuita bhari: pane maoko akadzikamisa, pane yakanamiswa, nemakumbo akasimudza kana ruoko, uyewo kune rumwe rutivi. Tichaita marathon uye tifunge nezvemhando dzose dzemafungiro panyaya yebhari.
- Zvakanaka, zvakanaka, ngatitsvakei pane zvakakosha zvekunakisa muviri kunorema kurasikirwa, ndiko kuti, mabhanhire!
- Tinotanga nekudziya: tinomira pamucheto wekurara uye tinonamatira muhudyu, sekunge tiri kutangira mutsara. Zvino isu tinosimudzira kumusoro, tichisimudza mapepa pamusoro pepamusoro pemusoro uye tichikotamira kumashure. Pakufamba kwakasimba, tinobva pane imwe nzvimbo kuenda pane imwe nguva 10.
- IP - posture yebhora pane yakarurama maoko. Isu tinotapudza uremu kubva kune rumwe rutivi kusvika kune rumwe, kunopisa mutsara.
- Kuoma: tinotakura uremu parutivi rwaro ndokurara pasi pane imwe, ipapo kurutivi rwechipiri, kushandura.
- IP - posture yebha, bend bent bent pasi pechifu uye echitambanudza iyo vertically kumusoro, caving in the back. Isu tinoita kanomwe katatu pagumbo.
- IP - the bar, tora danho shure shure nerutsoka rworudyi, kubvisa ruoko rworudyi kubva pasi uye kururamisa pamusoro pemusoro wako. Isu tinodzokera kuI IP, tinoita 6 nguva imwe neimwe.
- Isu tinoita kupesana nekusimudza kwemaoko nekudonha, kuisa ruoko pasi pemaoko. Isu tinoita zvinyorwa kumativi ose maviri.
- Isu tinovata padivi redu, zorora pfupa redu uye kurutivi rworutsoka rwakaderera, bhokwe iri pasi pefudzi. Isu tinokwira kumusoro, tichikwevera gumbo rekumusoro uye tichisimudza ruoko rwepamusoro, saka, tinobatanidza makumbo, kuderedza ruoko uye kudonha chiuno pasi. Tinoita kumativi ose maviri.
- Pakati pezvidzidzo unogona kuita gumi-yechipiri kuputika, kuchengetedza nzvimbo yakadzika yebhari nemabvi akapfugama. Mukuwedzera, mushure mekudzidziswa, iwe uchazunungusa miviri yemaoko, tsoka uye mushizha. Mushure meizvi, vazhinji kuti kune chimiro chaicho, kudzidzisa simba, zvinokurudzirwa kuita kutambanudza kuti udzikinure misumbu.