Bhora inodhindwa: tsanangudzo, basa, kurovedza

To musi, zvokurapa midziyo ine zvakawanda. Uyezve, pakati kusiyana chinokosha renzvimbo inokosha kwayo ane nzvimbo chigadzirwa yakasiyana inonzi bhora stuffed (meditsinbol). Nezvake tichataura zvizere munyaya.

tsananguro

mushonga bhora riri chigadzirwa yakaitwa yakasimba kwazvo, kwete pasi zvokuimba kusakara mashoko (rabha, dehwe uye zvakafanana. d.). mudziyo uyu zvokurapa ukasunungurwa zvakasiyana shanduro izvo kunooneka pacharo mune musiyano aro uremu uye dhayamita. chishongedzo parameters zvakananga pakuti chinangwa chawo.

sarudzo

mushonga bhora rinoshandiswa wokugadzirisa mukukuvara kukuru pamusoro zvetsandanyama nemapfupa ezvinhu vatambi uye vanhuwo zvavo, uyewo nokuda zvinonyatsorehwa nokusimbaradza tsandanyama uye kuvandudza muviri matauriro. Sezvinoratidzwa kwenguva refu tsika, akawandisa zviripo parizvino kurovedza meditsinbolom vakwanise basa rakanaka kunze anenge ose tsandanyama mumuviri womunhu, uye pamusoro uye pasi.

Huru parameters

Bhora ane ramming guru iro Ingasiyana kubva 0.5 makirogiramu kusvika 4 makirogiramu. Zvinotarisirwa kuti nyanzvi dzinoti ruzivo vatambi vanofanira kushandisa lightest zvinhu yairema kusvika imwe kilogram. Kusimbisa inofanira kuendeswa chaiyo pamusoro yakarurama kuitwa, vakazochinja kutungamirira zvichiita zvishoma nezvishoma kuwedzera uremu projectile akashandiswa uye vabudirire zvandinenge mugumisiro.

Zvikuru kakawanda zvikanganiso

Zvingaonekwa Nyanzvi dzinoti beginners kazhinji chikanganiso chete: vari kushingaira kutsvaka kuita mushonga bhora kukanda kuburikidza maximizing kubatanidzwa kwebasa rinofanira chete ruoko simba uye fudzi nebhanhire. Asi chaizvoizvo, anofanira kuizwi muviri wose, simba tsandanyama ari shure uye nhau yose kukandira nguva. Zvakakosha kuziva uye kunzwisisa zvakajeka kuti simba, simba uye achitungamirirwa Kurwisa chiito zvombo, nevolleyball nezvimwe mitambo zhinji nechokwadi ibasa kwakarurama uye kwakarongeka muviri.

Kana iwe kuwedzera uremu kurovedzwa kwenyu dzose uye nokukanda mushonga bhora, izvo unyanzvi ichakurukurwa pazasi, ipapo pashure pemavhiki 4-6 uchaona kuchikosha mberi simba nezvainoita simba.

Exercises kuvaka simba putika

Vanoverengeka vavo. Wokutanga muviri. Feet igadzikwe papfudzi-upamhi oga, meditsinbol nzvimbo pamberi muchipfuva. Unogona zvino:

• Squat kuruoko rwake rworudyi negumbo apo achiita kurereka kuti mutumbi kurudyi.
• Vagokungurusa bhora muruoko rworudyi uye vasisavadi naro.
• Kubata bhora pamusoro ake musoro nemaoko ose kamwechete.
• zvose kuita zvakafanana, asi Ukuwo uye divi.

Izvi zvinoteverwa vamwe.

• Exercise nhamba mbiri. Nemaoko zvose pakarepo kukandira bhora ari rakadhindwa imwe kana mbiri metres, uye ipapo zvokukutapukira. Kurema chigadzirwa kunofanira pakati 1 kusvika 3 makirogiramu.
• Exercise nhamba nhatu. Tiri kugara pasi uye uyewo achikanda bhora kubva mumaoko mumwe.
• Exercise nhamba mana. Pakutanga inoraswa tsoka fudzi upamhi voga uye muviri zvishoma mberi pum. Pashure paizvozvo zvikuru uye nokukurumidza kunogadzirisika uye kukanda bhora kukwira nechinangwa kuti abate zvino.
• The wechishanu muviri. Kuva muna squat, kukanda bhora kumusoro, ipapo agadzirisa kumusoro uye kubata chigadzirwa.
• The yechitanhatu muviri. Sitting pauriri pamwe maoko rikaposherwa bhora kumusoro, ipapo akakurumidza kutora supine chinzvimbo, tinobva Muka ukabata bhora.
• Wechinomwe muviri. Sanganisa ruoko, uye akaisa bhora iri rworudyi. Zvadaro kupfuudza zvakananga pamusoro musoro wako paruoko rumwe rutivi.
• Worusere muviri kunosimbisa muchina. Kuita izvi, uvate pasi yenyu shure, vakafugama pamwe pamabvi. Chengeta bhora pedyo chipfuva nemaoko maviri. Uyezve zvakafanira kuita mureza amusimudze dzimba. At pamusoro dzimba kunodiwa kunonotsa yakamutswa apo maximally munomimina ari abdominal netsandanyama. Zvadaro toburuka kwokutanga nzvimbo. Mashizha havafaniri kubata pasi zvachose.

Achirasa nokukandirana unyanzvi

Kanda uye kusundira mushonga bhora inogona sezvinotevera:

• Panguva iyoyo nemaoko maviri kubva shure uye pasi musoro wake.
• With maoko pamusoro pemusoro wake shure.
• Kuvimba mberi, kukanda bhora nemaoko maviri pakati pamakumbo ake shure.
• Avete shure kwako, makumbo nokukurumidza kuvaparadzanisa bhora kuti shamwari, uye kuti pashure vaiunganidza bhora anofanira kukanda zvakare mutambo chigadzirwa netsoka riri pauriri nomutambi.

Unogonawo kukanda balls diki neruoko rumwe mberi kubva shure nomusoro

• The akasarudzwa chipfuro, akapfugama, akagara, akamira wake wakazara yakakwirira.
• Pashure vamire dzakakwirira ematongerwo.
• The zvinhu Zvinowanikwa nenzira rwokufamba (nokumhanya) kana iri mhiri misha vector.
• On kunangwa kufamba.
• Kure kubva runway.
• At kunonyanyisa siyana ari rebound parusvingo.
• Rebound pamusoro chipfuro.

Modern akadhindwa balls kuti vanokodzera here uye kurovedza CrossFit vane yakakwirira nesimba kuruvazhe casing iyo mukati anokosha yanyatsosimba vaisona shinda. Stuffing bhora hazvina chinhu zvakasimba kana jecha.