Kudzidzisa kwakadzika pamba hakusi kwakaoma kutora, sezvinoratidzika pakutanga. Mazuva ano zviri nyore kwazvo kudzidza pamusha pane kuenda kumitambo yekudzidzira uye kushandisa mari uye nguva mumugwagwa.
Kuti uende kunzvimbo dzakakwirira dzeOlmopus, kana chirongwa chekudzidzira pamba chakagadzirwa uye chakachengetedzwa zvakarurama, chiri chepakutanga. Ngatitange neine nyore. Tinofanira kusungira muviri wose kuti tidzidzise, kuita zviyero zvakakwana zvekushanda kusvikira musimba wakakwana kusakwana. Nzira yekudzidzira pamba haifanire kudarika makumi matanhatu nemakumi matatu, asi kudzidziswa kunofanira kunge kunenge katatu kana kanomwe pavhiki.
Purogiramu yekuongorora pamba
Usati watanga kushanda, bvisa mbatya uye zvinhu zvisingabatsiri kure, bvisa TV uye utange kuumba muviri wakanaka. Edza kuvharidzira imba yacho kare, munguva uye shure, nokuti mweya mutsva inobatsira kudzidzisa zvakanyanya. Nzira yega yega yekudzidzira pamba inotanga nediki shoma nekudziya-up. Iwe haugoni kumhanyira mumba, asi kupisa masangano, masimba nemagamisi hazvizove basa rakaoma kwauri.
Mushure mekunge mava kupisa, rambai muchidzidzisa maziso emutsara. Kuti uite izvi, zviri nani kushandisa gumbo rinozoita zvakanyatsodzidzisa nzvimbo yose ye rectus muscle. Zvakanaka, 3-5 nzira dzinoitwa 15-20 nguva.
Simba kudzidziswa kumba ndechikonzero chekuoma kwedu. Inotanga ne-push-up kubva pasi pasi pamigomo, ichiisa, zvakaparadzaniswa zvachose. Izvi zvinoshandiswa zvakanaka pectoral muscle, mapepa uye triceps. Muchikamu chepasi sezvakagona kuwedzera chifukidzo uye kutambanudza mishonga yebhokisi. Ita zviri nani nenzira 5 yekuzadzisa kusakundikana kwemasisita.
Zvadaro zvikwata kune rimwe gumbo. Kushanda nesimba kwakanyanya kwekuputira mitsipa yemakumbo. Asi zvakanyanya kukura, iko zvinobudirira kunobata masimba ako, izvo zvinokurudzira musimba kukura. Kuti uite basa racho, bendedza rimwe gumbo mumabvi uye utange kunyura zvishoma nezvishoma, uchichengeta kuchengetedza uye kuita zvakadzokorora kakawanda sezvazvinogona. Ichi chiito chinonyatsodzidza matonho uye yose yepamakumbo, apo inokurudzira mhepo yemwoyo yakakwana. Itai nzira mitatu yekuzadzisa kusakundikana kwemasisita. Kana zvakanyanya kukuomera iwe, shingai pamakumbo maviri mumasangano 4-5.
Purogiramu yekurovedza pamba haigone kushandiswa pasina maitiro ekudzivirira kwemaoko. Tora kuyerwa mumaoko ako, tora mapendeti kumusoro, shandisa zvidzitiro zvinopesana nemuviri. Ita zvishoma nezvishoma maoko maviri muchikamu chebhokisi uye nekukurumidza udzike pasi, usati ugare panzvimbo yakakwirira. Kuita muviri kunofanirwa kuitwa mairi katatu musati wanyatsopera musimba.
Chirevo chinotevera ndechekudonhorera kwechimburamabwe kusvika muchiuno mumatope. Bhenji shoma mberi, zorora neruoko rwako rusununguko uye utore rumwe rutivi dumbbell. Kubata zvakananga kumashure, zvinyoronyedze dumbbell kumudumbu nemisungo yakadzoka, uye kumusoro, bvisa mapepa emafudzi pamwe chete. Ichi chiito chinoshanda zvakakwana kumushure, kuumba uye kuchiwedzera. Ita zviri nani maitiro mana.
Purogiramu kumba
Kana iwe ukaramba uchiita purogiramu iyi yekudzidzisa, ipapo mukati memwedzi iwe uchashandura muviri wako nemisungo uye zororo. Asi usati watanga kudzidziswa kumba, yeuka kuti zvepfungwa zvakanyanya kuoma kupfuura kudzidziswa mumatambo emagariro. Mushure mezvose, pane nguva dzose muedzo wokureva nhema pamusoro pe sofa uye kutarisa TV, kana kuzarura firiji, kana kutamba mutambo wako wekombiyuta unofarira. Zvinokwanisika kupomha mishonga yeimba chete kune yakasimba mumweya, uyo anoenda kune chinangwa chake, pasinei nokuti chii.
Chimwe chechinyorwa chinoshandiswa chekudzidzisa simba unogona kuona muvhidhiyo iri pasi apa: