Kudzidzira kutambanudza kunofanira kuiswa mune imwe neimwe yakaoma, sezvo zvikomborero zvisingakwanisi kunyanya kusimbiswa. Vanobatsira kudzivisa kurwadziwa mushure mekudzidzira kurehwa, nokuti vanotambanudza uye vanozorodza mishonga, vanowedzera kuwedzera kwemashu, vanoita kuti chimiro chiwedzere kukoshesa, uye pamusoro pezvose, zvinoita kuti zvive nemafambisirwo emararamiro! Kununura kukanganisa kubva mumisungo, unozorodza hurongwa hwekutya: ndicho chikonzero yega yoga, iyo inosanganisira maitiro akawanda ekutambisa misungo, inokurudzira kuwirirana mune zvemweya.
Dambudziko rekutambisa maitiro
Kutarisa maitiro ekutanga-tanga hausi zvakasiyana zvikuru kubva kune makirasi kune avo vakambotanga kutaridzika. Chero bedzi unogona kuita basa racho zvakanyanya, vamwe - kwete zvakadaro. Mukuwedzera pakudzidziswa, zvakawanda zvinowirirana nehupenyu hwako huri nyore: maitiro ekutambisa muviri anenge ari nyore kupa kune avo vanowanzokotama zvakanaka uye pasina chero kugadzirira kunogona kumira panzvimbo, makumbo pamwe chete, mabvi havakwanisi kuisa maoko maviri pamberi pake pasi.
Saka, maitiro anobatsira ekudzidzira anosanganisira zvinotevera:
- tsoka pahupamhi hwemafudzi, uye maoko pachiuno. Ita miitiro yakadzika kusvika kuruboshwe rworudyi uye rworuboshwe. Dzokorora zvikamu gumi nezviviri (izvi uye zvakasiyana-siyana zvinotevera mushure mokutambanudza zvinofanira kuitwa nguva dzose kugadzirira mishonga);
- makumbo akabatana nepakati, maoko pachiuno. Ita shanduko yakasiyana-siyana yemuviri wose we 8 kutendeuka kumativi ose;
- makumbo akabatana zvakaparadzana, maoko mushure musoro. Ita zvidzitiro zviduku nebhaini 8 inotenderera kune rumwe rutivi;
- tsoka pamwe chete, maoko pamabvi avo. Ita shanduko yakakosha nemabvi ako kutendeuka munharaunda imwe neimwe;
- amire pamakumbo maviri, wechipiri akafugama pamabvi, maoko pamusoro bhandi. Ita shanduko yakasviki negumbo rakakotama, zvino shandura makumbo ako - 8 anotendeukira kune rimwe nerimwe;
- Isa tsoka dzako pamwechete, maoko pamwe nomuviri. Nyatsotamira mberi. Kubva pane chinzvimbo ichi, inobatanidza makumbo gumi nemasere kusvika pasi;
- Isa tsoka dzako dzakapfuura kupfuura mapepa ako uye dzokorora chiito chekare;
- kubva panzvimbo yakamira, makumbo akareba kupfuura mapepa achiita kurwisa kunze: tanga uchitakura uremu hwemuviri kune rimwe gumbo, uye imwe yakakonzera, uchinje makumbo ako. Ita nguva 12;
- dzokorora chiito chekare, zvisinei, kubva kune "lunge kusvika kune rumwe rutivi" nzvimbo, nguva imwe neimwe kuenda kunzvimbo "yakamira mberi", kuchinja kutungamirirwa kwemasikisi ezvigunwe;
- kuisa tsoka zvakapetwa kupfuura mapepa, kubata chidzitiro chechidzitiro kana zvitsitsinho namaoko ako, uye, uchiedza kugara pasi, ruramisa musana wako uye udhonza mapepa mberi. Chinzvimbo chigadzirire kweminiti imwechete;
- ndokupfugama, tora maoko ako muimba. Ita kubva munzvimbo iyi mutsara mumativi ose pamwe chete, uchibata zvigaro zvepasi, 6 nguva kune rumwe rutivi;
- kupfugama, kuparadzira makumbo ako zvakaperera sezvingagona, tsoka kumativi. Ita 12 sit-ups, nguva imwe neimwe ichibata zvigaro zvepasi;
- akagara pasi, makumbo pamwe chete anoita gumi nembiri mberi;
- akagara pasi, tsoka kusvika kumativi, tevera tsvina gumi mberi;
- Nzvimbo yekutanga ndiyo yakafanana, asi imwe yemakumbo yakanamatira.
Wakamira kanomwe kusvika kumakumbo akakotama, zvino shandura makumbo ako nekudzokorora dzimwe nguva 6; - akagara pasi, abvisa rutsoka rwako rworuboshwe, ndokukotamisa gumbo rorudyi ndokuritora. Tenderera mberi, ita 12 mafambiro akacheka uye dzokorora kune rimwe jumbo (ichi ndicho chiitiko chakanakisisa chekutambanudza);
- akagara pasi pasi muTurkey, achitevera mawere 10-12 nguva mberi;
- "Butterfly": akagara pasi, fungidza tsoka nemakumbo zvakashambadza makumbo ako kumativi 12-16 nguva.
Kudzidzira kutenderera kwakakosha kuti uite mushure mekuita zvekuita zvemaitiro - kutamba, kutamba, kutamba netambo uye nezvimwe. Havangogadziri kunzwa kunakidza mumuviri wose, asiwo vanokubatsira iwe kukudziridza kushanduka uye nyasha!