A seti kurovedza zuva mangwanani anoratidza kuti vanhu

Kuti muviri muduku uye akanaka, unofanira kuita zvishoma nesimba. Vakadzi kuzoti tetepa uye anoenderana somurume kupfuura bumpkin yakadaro ine "chiputu tsinga" guru. Saka rakatanga ... Daily mangwanani muviri vanofanira kutanga chiedza basketball panzvimbo kwemaminitsi 7-10. Zvadaro unogona kuenda huru muviri:

1. rave vakasiya jabs uye maoko orudyi. Twasu. Hands Vanokunga ari emaoko, minwe, nepavaigona kupinda nezvibhakera. Achizviendesa emaoko enyu muviri, kusimudza bhurasho kuti chiso pamwero sokunge nokuvhara musoro kubva zvibhakera. Kusvetuka anodhinda akasiya gumbo mberi, rworudyi panguva kuita kava. Muvhiki gumbo kusvetuka uye change: mberi inofanira kuva rokurudyi. Ndizvowo zvinofanira kuitika nemaoko enyu; rworudyi vanofanira kudzokera nechiso, kurudyi kugokora - pamuviri, uye kuruboshwe - twasu, achirova yokufungidzira mupikisi. Tevedzera kusvetuka kuchinja kwamaoko uye tsoka pasina kumbomira kwemaminitsi maviri.

Ndezvipi nhungamiro zvinofanira kutevedzerwa zviri Matanho 1-6 nhamba?

Panguva kirasi mvura iri nani kwete kuinwa, kana kuti kushandisa dzimwe uchizvipa ichava zvakaoma. Kana huro yakaoma, chete sukurudza muromo wako.

2. Akavatazve, dzaishinya, akakwakuka. Gara pasi uye kuvimba pamaoko enyu, zvichiita uremu. Kusvetuka vanotsaura makumbo shure, kumbotura pose "bar" (muviri elongated nenzira yakarurama mutsetse). Direct tarira mberi. Kuita kungosunda-up. Mutswe, sungisa makumbo kuti chipfuva, musana kuti nzvimbo yaro yepakutanga. Vasingadyi mweya, kusvetuka kubva kumusoro, richisvika maoko ake pasirin'i.

Ndezvipi nhungamiro zvinofanira kutevedzerwa, vakatakura chinhu nhamba 2, inova chikamu yakatarwa kurovedza zuva mangwanani kurovedza varume?

Dzokorora kutevedzana nemafambiro pasina dzongonyedzo kanenge ka20. Kana body mass une zvakawanda, kuita zviitwa pasina akasvetuka, asi musakanganwa kuti tirambe yakakwirira kumhanya, musarega pachako kuzorora.

3. ibvi ranwa. Achinakurira uremu retsoka zvakanaka uye kuita ibvi rimwe kuruboshwe gumbo uye zvakanaka. Zvadaro kushandura makumbo uye kuitawo ake ibvi zvakanaka.

Ndezvipi nhungamiro zvinofanira kutevedzerwa, vakatakura chinhu nhamba 3, inova chikamu yakatarwa kurovedza zuva mangwanani kurovedza varume?

The kumusoro ari vanomutswa ibvi, ari abdominal tsandanyama zviri kuitika. Chiitwa ichi kunoita kuti kushanda yako abdominal tsandanyama, muviri, musana uye magaro, asi contraindicated pamberi intervertebral heniya.

4. Oblique curl they. Mira chinzvimbo "bar". Feet pfeka zvigunwe zvenyu hudyu-upamhi oga, michindwe sandara pasi. Pasina nokusimudza magaro, vanotevera nokuvhiringidza - kuwedzera chiuno kurudyi. Simudza vakasiya rutsoka rwako kubvisa pasi uye vanokunga panguva ibvi. Panguva imwe chete kusimudza rwenyu rworudyi. Tambanudzai rworudyi gokora yako ibvi rako kuruboshwe. We kudzokera pokutangira nzvimbo uye kuita Achitsaudzira negwara risiri.

Ndezvipi nhungamiro zvinofanira kutevedzerwa, vakatakura chinhu nhamba 4 ndiro chikamu yakatarwa kurovedza zuva mangwanani kurovedza varume?

Dzokorora nguva dzinenge 20 (maminitsi 3-4 pasina yokumbozorora). Chiitwa ichi haina varumbidzwa vaya vane matambudziko pamwechete nomuzongoza. Kana ukaona zvakaoma kuchengeta mutumbi ruoko rumwe, tevedzera nokuvhiringidza chete nemakumbo uye chiuno.

5. Kutakura makumbo kusvika chipfuva. Kutanga chinzvimbo kwakafanana muzvirevo muviri. Pasina kutora maoko enyu kubva pasi uye pasina kuchinja nzvimbo mumuviri, sungisa rworuboshwe ibvi kuna chipfuva. Zvadaro, isingatsiki pasi netsoka dzenyu, utore vanomutswa gumbo shure uye kupfeka sock. Pasina kumbomira, sungisa chityu kurudyi gumbo. Kutama sokunge vachimhanya vari chinjikira ndege.

Ndezvipi nhungamiro zvinofanira kutevedzerwa, vakatakura chinhu nhamba 5, inova chikamu yakatarwa kurovedza zuva mangwanani kurovedza varume?

Kana mamiriro anobvumira majoini, anogona kuita zvose kufamba vari kusvetuka. Simulating kumhanya, usakanganwa kuti kuchengeta muviri mune imwe nzvimbo uye kwete kurera mukuru ari magaro. Sungisa mabvi panguva iyoyo kumhanya kwemaminitsi mashoma - sezvo vane simba. Kana uchida omesa mwoyo, nokubatanidza muviri ichi pamwe yapfuura oblique dzinokanganisa.

6. Double nokuvhiringidza. Nhema pasi, maoko shure musoro wake rewound kana chete kubata zvavovo zvake (panguva zviitwa ruoko haafaniri vomanikidza musoro). On the fema kusimudza ruoko rwako rworuboshwe uye musimudze rwenyu rorudyi kuitira kuti, zvishoma deploying yokumusoro chikamu muviri, nemichindwe kubata zvigunwe. On the exhale, dzokerai maoko nomusoro, yakaderera gumbo. Fume exhale, kubata rworudyi rworuboshwe gumbo. Kutama pamwero waiita kusvikira mauto zvakakwana pasi usaenda.

Ndezvipi nhungamiro zvinofanira kutevedzerwa, vakatakura chinhu nhamba 6, inova chikamu yakatarwa kurovedza mangwanani Utsanana jimunasitikisi varume?

Nezvenzvimbo muchiuno zvakanaka dzose nguva achizvuzvurudza naye pasi, kuedza kuunza mbabvu rezasi kusvikira chiuno.