Vasikana vakawanda vanotya mifananidzo uye vanorega kushanda nesimba. Zvisinei, kana iwe ukaswedera kubva pane imwe nheyo yemafungiro, maitiro ekurasikirwa kwemichina ndiyo nzira inokurumidza yekuwana yakakwana. Mushure mezvose, zvinokosha kwete kungosikirwa nemafuta akawanda, asiwo kuwana hutundu.
Kudzidzira
- Kushamwaridzana pamudzidzisi wei-elliptical kana treadmill. Idziya-inopedza maminitsi gumi. Kushanda pane imwe simulator yealliptical ndiko kutora uremu kubva kune imwe yega kusvika kune imwe, uye kushanda kushanda kwemaoko. Ichi ndicho chiito chekutanga chekuita kwedu kwakaoma pamasikirini ekurasikirwa kwemishonga ayo achashanda muviri wose, kwete mamiro chete, asiwo maoko, mapepa, mutsara uye kumashure anonzwa. Iwe unogonawo kuwedzera kushorwa.
- Mutumbi unomuka pamabhenakeri asina kumira-iyo yepamusoro yepamusoro inoshanda. Maoko anofanirwa kubatwa mushure memusoro, mabote anotarisa kune rumwe rutivi, ita 15-20 zvakare. Pakukwira, munhu anofanira kunyora.
- Kusimudza makumbo muchidimbu - maoko anonamatira kune hilt, akafukamisa makumbo mumabvi uye oaisa muchipfuva. Muchiito ichi, pane zvishoma zvinyorwa simulator, kutanga kune zvose, pasi pepanhau rinoshandiswa . Tinoita kudzokorora 15-20.
- Iwa ne-dumbbells - iwe unofanirwa kutora danho rakakura mberi, bend-bend-enda pasi uye kukwira. Pakukotama, panofanira kuva nekona yakarurama, stop inofanira kuenda kune chitsitsinho. Isu tinogadzira zvitatu zvezvinyorwa makumi maviri nezvishanu pamakumbo.
- Kufa pamakumbo akajeka - kumashure zvakananga, mabvi zvishoma akadzikamisa, makumbo gorofu-kuputika kunze. Bhari inofanira kufamba nemakumbo, zvitsitsinho hazvibvisi pasi.
- Isu tinoita kutarisa superset 6 uye 7. Tinotanga nekukotama makumbo akarara pabhenji. Ichi chiitiko chinosanganisira mishonga yehudyu iri kure. Hatifaniri kubvisa dumbu uye mapepa kubva mubhenji, tinoderedza mutoro zvakanaka.
- Isu tinogadzira kutengesa - mushure kumucheto wehudyu, mushure mushure uye zvigaro zvinobatanidzwa. Makumbo panguva iyi basa rinofanira kururamisa, uye muviri unofanirwa kururamiswa kune rimwe rwonzi nemakumbo pakubuda.
- Treadmill - bhitch 10 maminitsi. Kana iwe uine vavariro yekudzikisa zvakanyanya kuyerwa, iwe unofanirwa kupedza kwemaminitsi makumi mana pamutsetse.