Rwiyo rwemazuva ano rwehupenyu rwevanhu vakuru, uye kunyanya nevana, runoratidzika nekutsika. Kuunza mitambo mumba mako nekukwevera vana kune izvi, iwe unogona kuisa imba yekutarisa inopinza mukati megedhi . Ichi chinhu chidimbu chinobatsira, chigadziro icho, iwe uchawana nguva dzakawanda dzakanaka.
Kutendeuka mumusuwo: zvinobatsira uye zvinoshandiswa
Kuvapo kwebhokisi rakanyanyisa muimba hapana mubvunzo kuwedzera kukuru. Chokutanga pane zvose, iyi nzira yekugadzirisa dambudziko rekushure uye intervertebral discs. Kune vana, izvi zvinonyanya kukosha, nokuti kubvarura mwana wemazuva ano kubva kumakombiyuta uye kuitanidza kumitambo kunokonzera mamwe matambudziko. Imba inoenda mberi yakatarisa munyaya iyi haingasiyi mwana wako asina hanya.
Paunenge uine chimiro chakadaro, zvakakosha kufunga nezvezvikamu zvinokosha zvinokosha: bhari yemumba haifaniri kupindira nehama dzako, kureva, zvichava zvakakodzera kuzviisa mumusuwo wakadaro unenge usingazivikanwi uye usina kudarika.
Zvakakosha kuti mhando yakadaro yemitambo inopindira mukati mekunze. Muchiitiko ichi, unogona kupora bhar muvara raidiwa, pamwe chete nechomukati. Rusvingo rwemazariro akareba ruchatibatsira kuita maitiro akasiyana-siyana: marudzi ose ekudhonza-ups, maitiro ekunyora, kusanganisira nzvimbo yakatarisa pasi. Inotarisana nemusikirwo wakadaro we 130-150 kg. Kuchengeta kunoitwa pamwe nekubatsirwa kwekunyorera mabhenji 9-10 mm kusvika pakatarisana nechekisi kana rusvingo rwekrete. Pasina mamiriro ezvinhu iwe unofanirwa kuisa bhanhire rakadaro kune gypsum plasterboard partitions. Kune mhando mitatu yemadziro ekuzorora marefu: mitsetse yakadzika (iyo nheyo inogadziriswa), gonhi (kamwechete crossbeam), rusvingo rwekona (imwechete crossbeam inogadzirirwa pakona).
Kana iwe uine imba duku, uye chimiro chakadaro chiri chichigadzirisa kushamwaridzana nehama dzako, zvingava zvakakodzera kutenga bvisa rinobviswa rinogadziriswa. Muchiitiko ichi, pane imwezve pamwe: vana vanogonawo kushandisa bhari. Bhuku rinodzika nyore nyore rakagadzirirwa musuo uye rinogonawo kubviswa nyore nyore. Chiremera chechivakwa chacho chinokwana 3 kg. Iyo yakareba upamhi hwechigadzirwa chakadaro 90 cm Saka, usanetseka kana une gonhi rakakura. Iwe unogonawo kugadzirisa hurefu hwemuganisi wemukova nekudzika kwekuvhura. Mumuenzaniso uyu, unogona kuita zvidzidzo zvinotevera: kuunganidza zvakakura, zvakafanana, zvakasviba uye zvishoma; push-ups (horizontal bar sekutsigira); kurovedza mumutsetse (bhora rakanyanyisa riri muzasi kwemukova senhengo yemakumbo). Mutoro unobvumidzwa pamusana unogadziriswa wakadzika kusvika ku 200 kg. Kugadziriswa kwepamusoro yakakosha kunogonesa kushanda kwenguva refu kwebhanhire rakadaro. Nharo yega yega yemhando yepakati yakananga ingave yekuiswa kusina kukodzera, semugumisiro wei, pasi pesimba rekuyera, bhari inogona kuwira uye inotungamirira kukuvara. Kuti udzivise zvinetso zvinogona kuitika kana iwe ukaisa bhora rakanyanyisa, unoda kuziva humwe hutsika.
Homemade bar mukova
Chikamu chakakosha mubha rakanyanyisa ndiro musasa. Iye ndiye ane mhosva yekuremera, iyo inofanira kumira. Kana ukashandisa zvisizvo zvakashata, zvinokonzera kuparadza musara wepasi pasi pesimba rekuyera. Kuti udzivise izvi, zvakakosha kuverenga kuwandisa kwemahotera uye kusarudza zvinhu zvakasimba kwazvo pane izvi. Kuchengetedza bharati yakanyanyisa kunokoshawo. Muchiitiko ichi, izvi ndezvekudzivisa kukuvara kunogona. Iwe haufaniri kushandisa mari pakutenga bhuti yebhanji yakanyanyisa. Iwe unogona kushandisa pombi yemvura yakasimbi. Mushure mekuisa pombi yakadaro, inofanira kuvharwa neenamel yemumvuri waunoda.
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