Munotatamura kumba - nokusimbaradza tsandanyama nemarunda

Munotatamura kumba ane basa rinokosha mune kutarisira tsandanyama kusaenzana uye kuyeuka nezvinetso yakarurama mamiriro. Munotatamura kurovedza kudzivisa kukuvara uye kuwedzera kunyatsoshanda kuti kurovedza wenguva dzose. Zvisinei, zvinofanira kurangarirwa kuti zvakare vanoshingaira purogiramu musi tsandanyama makakatanwa kunogona kukonzera kukuvara. Pachiitwa ichi anofanira akaswedera nokungwarira. Nani kuita kunzwisisa chete usinganyanyi nhamba repetitions uye zuva pashure. Muchiitiko chino, kuwana zvaioneka zvabuda vanofanira kurovedza kugara pasina kuchikoro.

Sei gumbo ndichisveerera pamba, zvakanaka kuti pave nyanzvi. Asi zvinokwanisika, inobva kuhupenyu mabhuku, kuva yakatarwa kurovedza uye pachake.

Pakutanga kurovedza inofanira zvakanaka kudziyirwa kumusoro. Light basketball uye ndakawedzera kufamba (anenge 10 maminitsi) haazorambi chete kudzidzisa mwoyo tsandanyama, asi muviri "inodziya". Ropa anotanga nokukurumidza kutenderedza kuburikidza nhumbi ropa, saka achidziya muviri uye maoko nemakumbo. Pasina ichi pre-kurapwa achava zvakaoma kuita kurovedza pamwe zvakakodzera amplitude. Nguva yakanakisisa kutambanudzira rinoitwa mumba - manheru. Panguva ino zuva muviri zvakadzikama kugamuchira mutoro zvakadaro uye kuva raichinja-chinja tsandanyama.

Munotatamura pamba unoshanda kuita imwe nhamba ezvinhu:

- kukwanisa kushandisa masimba pamusoro kwakakura mutoro pamusoro tsandanyama kana kuita mumwe Stretch;

- vachiteerera ngwariro chaiyo nzvimbo musoro, muchiuno, mapendekete uye makumbo panguva yechiitwa;

- mutoro murau maererano mukuru ezvinhu utano, sezvo muviri wose zuva anonzwa zvakasiyana.

Zvinofanira kurangarirwa kuti yakarurama ndichisveerera makumbo kumba kunoda nguva uye pfungwa dzavo zvakanaka. Pano, iva nechokwadi kuti kuteerera manzwiro ako.

Saka, pano pane kurovedza shoma chinowedzera kuchinja kwomuviri.

Munotatamura ari muhudyu mune nokugara chinzvimbo. Unofanira kugara pasi, patsoka vakauya pamwe chete kuitira kuti petsoka dzenyu akatarira mumwe uye kirasipi maoko vakabatana inotsika. Zvinyoronyoro vanosendamira mberi, kutanga kufamba kubva muhudyu kusvikira kunzwa chiedza Munotatamura ari muhudyu. At zvido vanofanira zvishoma ruoko kuti abdominal tsandanyama uye exhale. Kuti tirambe panzvimbo yemapapu ndichisveerera kune mumasekonzi 45 apo kufema zvishoma nezvishoma, rhythmically. Tinofanira kuedza kuteura vakabva muhudyu pasina munomimina kwako nechepazasi musana flexion kwemitsipa uye mapfudzi. Lower musana zvinofanira kuchengetwa kururamiswa uye kutarisira. The yakareba munhu anogona kugara nzvimbo Munotatamura, zvikuru inoshanda vachava vakabatikana. Zvisinei, tinofanira kuyeuka kuti hapafaniri kuva kunzwa kusagadzikana.

Munotatamura kuruboshwe kurutivi rechiuno uye shure yehudyu. Gara pasi, nebandauko rorudyi zvakazara unoratidzwa chinzvimbo, tsoka kuruboshwe ikabata yomukati penyika chokurudyi. Panguva iyoyowo rworudyi ibvi nevazukuru gumbo inofanira kuva wakasununguka ezvinhu. Kufema, vanotanga zvishoma nezvishoma tilted kuti rutsoka rwakatambanudzwa gumbo kubva hudyu vadyi kunzwa nyore Stretch. The chirebvu zvinofanira kuchengetwa zvishoma akatambanudza mberi, maoko uye mapfudzi ndagadzikana. Bata munzvimbo iyi inenge 45 masekonzi apo kufema zvishoma uye rhythmically. Saizvozvowo, ita maekisesaizi ichi rumwe rutsoka.

Kana achiita pachiitwa ichi, unofanira kuva nechokwadi chokuti quadriceps tsandanyama pakati rorudyi yakanga vagadzikana, uye havafaniri kukotama yakaderera chaizvo ibvi. Zvisinei, zvinokosha kudzora nzvimbo kwenguva chorwendo netsoka vertically, uye neketani tsandanyama nezvigunwe vanofanira kuva wakasununguka ezvinhu.

Munotatamura ari quadriceps femoris tsandanyama ari nokugara chinzvimbo. Unofanira kugara pasi, vanokunga rworudyi gumbo panguva chinzvimbo, chitsitsinho kubata kunze rorudyi. Kuruboshwe gumbo akatsunga panguva ibvi rworuboshwewo rutsoka anouya romukati parutivi nebandauko rokurudyi. Rutsoka rworudyi gumbo anofanira kanyama shure uye neketani vanobwembura zvakafanana negwara. unogona kuramba kuenda zvishoma kurutivi kana kunzwa dzide pamusoro neketani munzvimbo yakadaro. Zvishoma nezvishoma vakatsauka takananga kudzokera nyore kutambanuka. Nokuti nechiyero, unogona kuzorora maoko ako pasi. Garai munzvimbo ino kusvikira masekonzi 45 uye ipapo kuita zvakafanana muviri pamwe nevamwe gumbo. Haugoni kurasika kure, sezvo izvi rinobvumira ibvi rokurega kubva pasi, uye ipapo chikuru mutoro iri mabvi ake, uye kwete pamusoro nebandauko.

Kana uchimhanya nguva dzose uye rose kunzwisisa ndichisveerera kurovedza pamba achasimbisa tsandanyama nemarunda, achivaita zvikuru gobvu uye kwakavharwa nenyama.