Nemhaka yekunyara kunowanikwa maererano nemuviri wayo usina kukwana, vanhu vazhinji vanotya kuenda kumitambo yekuzvidzivirira . Muchiitiko ichi, chisarudzo chega choga chokuderedza uremu chiri kugara kumba.
Kuita mapoka emakirasi ekurasikirwa pamba pasisina simba-risina simba kupfuura kudzidziswa kune zvakasiyana-siyana zvekufananidzira mumutambo wenyama, tinoda chikamu chimwe chete chezvigadzirwa - paniki. Kwete chete iyo inogona kudyiwa neuchi uye caviar, asi iyo iyo inoshandiswa nemitengo yezviremera zvezvikara.
Kana iwe usina chikamu chakadaro, muchigadziro chepurogiramu iyi yehutano pamusha ekurasikirwa kwekurema, iwe unogona kuisa panzvimbo yacho negurukota rinorema, kana nebhokisi rejecha. Mutemo mukuru ndewekudzokorora zvakaoma zvachose ka 5, sechidzidzo chechidimbu.
Complex of exercises
- Simudza maoko ako nekapake pamusoro pemusoro wako, tinoita zvakanyanya kutambisa mberi, kushandura makumbo. Tinoita makumi matatu. Mabvi haapfuuri nepamusoro pekoko, tevera mweya.
- Squats - makumbo akareba kupfuura mapepa, kunyange kumashure. Squat zvakaderera sezvinobvira, isu tinopisa zvakanyanya sezvinobvira shure, ndokubva tadzikamisa makumbo edu, kutambanudza maoko edu nekapake pamberi pedu. Exhale tinoita pakusimuka, tinogara 20-sit-ups.
- Kufa-mapfupa-makumbo ari hafu-bent, tinonamatira muviri mberi, mapepa acho anodonhedzwa, maoko ane panikasi anoderedzwa kusvika kumazinga pasi pemabvi. Pakuzorora kunotarisa muviri uye kunomisa pango kune imwe yenhamba. Isu tinoita kanomwe, pazuva re5 tinoderedza panike pasi, tinopfuurira kumanikidziro akarara pasi. Isu tinomanikidza, tinodzokera shure, tora panikiti uye tinowedzera 4 kudzokororazve kwekufa. Zvadaro zvakare gadzirisa-ups uye dzokorora kufa. Saka, zvakazara kuita 15 kusvitsa-ups uye 60 reps inokandwa nepancake, kureva kuti, tinoita maitiro gumi nemakumi mana ekutengesa uye 1 kusvitsa.
- Tinomuka, makumbo pamwe chete, gango redu rinosimudza pamusoro pezamu, maoko tinozviisa kwatiri. Isu tinosungira kune rumwe rutivi, pamhepo inoputika uye pancake tinosimudza kumusoro kune musoro. Tinoparadza makumi matatu, kushandura makumbo.
- Pancake pasi, pakati pemakumbo, tinosvetuka kusvika ku 180⁰, tichengeta nzvimbo yepakake pakati pemakumbo - 20 jumps.
- Gara pasi pamakumbo, shandura mutsara. Kusvetwa mumaoko, isu takakomberedza kumashure uye pamhepo inobuda isu tinosimudza, kutambanudza maoko edu nekapake pamusoro pemisoro yedu. Tinoita makumi maviri.
- Tinosendamira shure, pancake mumaoko edu pamberi pedu, tendeukira kurudyi uye kuruboshwe - makumi maviri.