Vaya vangotanga kutamba mitambo vanowanzoda kuziva nzira yekuita nayo nzira yekushanda kwemakwikwi marefu zvakakwana zvakakwana, zviito zvipi zvingatora pane izvi, uye kuti vanga sei kudzidzisa .
Nzira yekugadzirisa sei nzira yekushandira kumakwikwi marefu?
Kuti kukurumidza kuwedzere kubudirira kwekudzidziswa, nyanzvi dzinokurudzira kuongororai zvinotevera zvikamu zvekirasi:
- Wakashisa. Nzira yekutsvaga iri nani, kana isiri yakasviba zvikuru kuti ipedze maminitsi mashanu kusvika kune gumi kuti udziye mafudzi makuru emasumbu. Vanhu vazhinji vanofunga zvisiri izvo kuti zvakakwana kuti tangotanga kufamba zvishoma nezvishoma, uye izvi zvichaonekwa sechando-up. Asi, nyanzvi dzinotaura kuti zvingava kuchenjera kuti ugare pasi-kutanga kusati kwatanga kumhanya, kumatope eimba uye mahi nemaoko netsoka.
- Stretching . Inofanira kuitwa kwete kwete sechikamu chekupedzisira chekudzidziswa, asi zvakare mushure mokunge ichidziya, saka masumbu nematoni zvichave zvakagadzirirwa zvakanyanya. Tsika inotevera musara waro wehudyu, hamstring, ankle.
- Kuwedzerwa kushandiswa kutenderera . Kuvandudza nzira yekutsanya nekukurumidza iyo inofanirwa kutsaurira hafu yenguva pamazuva ari kure kubva kumhanya kuti ashande matanho ekudzikisa matanho. Kurovedza muviri kwakanyanya nyore, somuenzaniso, iwe unogona kumira, uchizendamira kumashure pamadziro, unononoka kusimudza gumbo rimwe chete zvakakwirira sezvinobvira, pasina kupfugama mabvi maviri kumagumo. Inokurudzirwa kutanga mumasangano 10-15 kune rimwe nerimwe, zvishoma nezvishoma kuwedzera nhamba yavo kusvika 20-25.
- Wedzerai zvidzidzo zvekudzidzisa pamwe nedziva . Hazvishamisi kuwedzera kubudirira kwekudzidziswa kunze kwekuti mapapu nemoyo wemisungo yemunhu zvinongogona kutarisana nemutoro. Kuwedzera nokukurumidza uye kwakachengeteka mumakumbo emapapu, pamwe nekutsungirira kunobatsira kushambira. Nokudaro, kana iwe uchinzwa kuti hauna zvakakwana zveizvi, pinda padziva, mumwedzi iwe unonzwa kunzwa.
- Nzira yekudzidzira nekuzorora . Nzira yekukurumidza kumhanya inotora kuti munhu haasati aenda kunze kwekunge apfuura chikamu maminetsi mashomanana, asi anozvigadzirirawo mazuva mashomanana asina kumhanya kwevhiki. Zvakanaka, mazuva ose maviri ekudzidziswa, mumwe haafaniri kumhanya kwezuva rimwe chete, kupesana kwemurairo uyu kunotyisidzirwa nekuti musumbu haugoni kudzorerwa, uye ipapo hakungavi nekuwedzera kwekubudirira uye kutaura.
- Chisarudzo chakanaka chemidziyo . Kakawanda nekuda kwezvitsuwa zvisingafadzi munhu haakwanisi kukura iyo nguva huru kana achishamisika, sarudza nguo uye sneakers yakagadzirirwa kushanda.