Anoratidza kuti chinotenderera wokudhinda: nzwisisika basa muviri

Roller, kana gymnastic vhiri - ichi hafu-akanganwa anodzidzisa wekare inozivikanwa zvose kubva yaitonga Soviet Union. Iri nyore uye ichiita mabasa akawanda nenzira kuchengeta muviri zvakanaka chimiro uye dzakasiyana-siyana kumba Workout. Muchiitwa pamwe chinotenderera kure mhiri inozivikanwa Ipfungwa pasi izvo tinofanira kuvimba namabvi ako uye vagokungurusa mberi, kudhonza muviri vakatevera nemaoko.

Benefits kurovedza

Muchiitwa nokuti chinotenderera wokudhinda inogona kushandiswa noushamwari-kumusoro, achitambanudza uye chirongwa makirisito kudzidzisa - zvose zvinoenderana ufanane nomuviri kugwinya. Muviri, gymnasts kazhinji anotaura mudziyo nyore ichi, achiziva zvazvakanakira.

1. Multi-yaishandiswa, ichipa basa akawanda tsandanyama panguva imwe chete.
2. Train-pakudzikamisa tsandanyama kuti mwero uye Kufambisa.
3. Mutoro mapfundo kutambanuka kuchinja uye plasticity.
4. Vandudza mamiriro uye kusimbisa tsandanyama hurongwa, izvo zvinobatsira kutanga kwakanyanya mitoro.
5. Kuita mapfudzi, maoko, achizviendesa chipfuva, chokunze chikamu yehudyu yakaderera gumbo, shure.

tsananguro

Pakati nzeve - muviri nokuda chinotenderera wokudhinda. Uye zvechokwadi nyaya apo unogona kuenda pakuvaka kunzwisisa zvinogumbura. Muchiitwa kusimbisa venhau Via vhidhiyo ndezvaMwari simba uye kwakanyanya, nekuti kana kukabatanidzwa mu supersets apise mafuta. Pasi tsanangudzo pfupi.

1. Get namabvi ako uye akaisa firimu pamberi pake. Maoko ake, zvishoma nezvishoma makungurutsira nayo mberi kusvikira anobata pazvidya mazamu. Dzokera pokutangira chinzvimbo.
2. Pfugama pasi chinotenderera yakarongwa pamberi. vagokungurusa zvishoma nezvishoma kure nemi sokuvapo chipfuva anobata pasi kuruoko zvakananga maoko. Garai munzvimbo ino uye akasungirirwa zvakare.
3. Nhema pamusoro dumbu rako, tora mberi noruoko maoko clips. Isa amene, kutenda kwako kushayiswe panguva imwecheteyo, asi musatora muhudyu dzako pasi. Chimbomira, enda pasi dumbu rako.
4. Gara pasi utambanudzire makumbo enyu mberi. Roller zvitengeswa divi uye tatamuka zvishoma nezvishoma kusvikira parutivi, akazendamira pamusoro muviri kusvikira rwanzwa uriri zamu. Dzokera yepakutanga chinzvimbo, kudzokorora pamwe mhiri vapinze abdominal oblique netsandanyama.
5. Gara pasi, rerekai mabvi ako uye Tsikai pasi vhidhiyo, asi mubato tora maoko. Ruramisa makumbo uye panguva imwe chete kudzikisa mutumbi mberi kusvikira mabvi ako kubata pachipfuva. Zvakare, zvishoma nezvishoma kuunza makumbo uye ruramisa kumusoro.
6. Simukai, akaisa vhidhiyo pamberi penyu, kukotama uye tora mubato. Isa mberi kuti chipfuva kunyura pasi. Dzokera pokutangira chinzvimbo. A nyore shanduro muchiitwa kusimbisa venhau kunosanganisira inoshandiswa pakutsigira tsoka kupfuura papfudzi upamhi.

Zviitwa kuti chinotenderera rokumanikidza - hachisi muganhu kaduku Simulator. Push kupota pasi gymnastic vhiri kunogona kuva kwakaoma. The muviri achafanira kushandisa yakawanda yakadzika tsandanyama, kuramba ari nzvimbo kubhawa.

Tikaisa chinotenderera kurudyi nekuruboshwe - pakurovedza pafudzi bhanhire pakuvaka kuzorodzwa uye tsandanyama kutsungirira. Kushandisa zvakafanira kutora akasiyana mubato achava zvakakwana: imwe nzira - dzakatwasuka, vamwe - zvakasiyana. Kusimbisa akarara padivi uye akaisa vhiri kumonera nezvishoma.

Muchiitwa nokuti chinotenderera chisviniro zvikuru basa kudarika kwakajairika crunches, akaita pamba uye zvakakodzera beginners. Zvinokurudzirwa kutanga 3 anoita 8-10 reps, uye sezvo mberi akaita - yokubudisa mutoro.