Kune munhu anenge ari kuita zvemitambo pasina zvinangwa zvehutano, chete nokuda kwekunakidzwa, utano uye kunaka, zvakakosha zvikuru kusarudza rudzi rwekudzidziswa ruchapa mutoro pamuviri wose. Kusava nenguva kunogadzirisa nekugadzirisa mumapoka ose emasumbu, saka zvivako zvemazuva ano zvinofanira kunge zvakanyanyisa uye panguva imwechete, zvinonyorerwa nyore nyore kune vanhu vakagadzirira zvakasiyana. Mune shoko, tiri kutsvaga zvakakosha zvemaitiro ose emapoka ose emasumbu.
Compound
Ngatitangei zvido zvenyu nekuda kwekuoma kwedu:
- iyo yakaoma inofanira kukurudzira kurasikirwa kwemazivi, zvinoreva kuti maitiro ezvidzidzo zvemasumbu makuru, muchikamu, anofanira kuva aerobic;
- inofanira kukurudzira kusimbiswa kwemafomu (mishonga, maoko, zvigunwe, mahudyu), izvo zvinoreva kuti tinodawo simba rekuita kwemajeri emhando dzakasiyana;
- kusanganisira yakakomba inofanira kushanda pamasumbu emimba, maoko, mapepa, kumashure, chifuva, makumbo, mabheti .
Uye zvinonyanya kukosha, izvi zvose hazvifaniri kutora hafu yeawa!
Kudzidzira
Dambudziko redu rinoshandisa maitiro eboka rimwe nerimwe remasumbu, uye rinotora kunyange kudarika maminitsi gumi. Saka, usasvike, ita zuva rega roga uye usvike pamiganhu yeroto dzako dzisingagumi pamwe nesu!
- Kusuruvara - kusvetuka kunze, maoko oga. Tinounganidza maoko nemakumbo pamwechete.
- Tinozvinyenyerera kumashure kumadziro, tsikira pasi kumakona ekurudyi mumakumbo emabvi. Ronga nzvimbo yacho kwemaminitsi makumi matatu.
- Isu tinosundira-ups. Nyatsoteerera kunzvimbo yakarurama yemuviri - kubva pamusoro kusvika kunezhe, imwe mutsara wakarurama, maoko zvakasimba pasi pemapfudzi. Nokuda kwekununurwa, iwe unogona kusundira mabvi ako. Isu tinosundira-ups kwemaminitsi makumi matatu.
- Tinorara pasi kumashure, maoko ari shure kwetsoka, makumbo akanamatira pamabvi, achibvisa musoro, mapepa, chikamu chikamu chetema kubva pasi. Chin inotarisa kumusoro, maoko haaderedzi - 30 sec.
- Tinotora chigaro, kuisa rutsoka rumwe pachigaro, zvino kukwevera wechipiri, simuka uye udzike makumbo edu zvakare. Maoko pabhanhire, tinoshanda masaseji makumi matatu.
- Tinozorora maoko edu pachigaro, makumbo edu akatambanudzirwa mberi, akarembera, akasimudzwa kudzokera kuchigaro - 30 sec.
- Isu tinotakura bhari - tinochengeta muviri muzvigaro uye zvigunwe. Ronga nzvimbo yacho kwemaminitsi makumi matatu.
- Kumhanyira munzvimbo, simudza mabvi ako zvakakwirira sezvinobvira. Isu tinoshanda zvakawedzerwa nemaoko.
- Kuwira kuri mberi. Mabvi ejoka rinopera haapfuri mberi kwemasokisi. Rutsoka rwomukati rakatenderera kumakona akanaka. Isu tinoshandisa mamwe makumbo.
- Kurutivi lati - kurema kunobatanidzwa kurudyi (mushure mokuchinja, kuruboshwe) nharaunda uye pedo yepamusoro petsoka imwechete. Ronga nzvimbo yacho kwemaminitsi makumi matatu. Tinodzokorora kune rumwe rutivi.