How kuvaka musana tsandanyama kumba

Vanhu vari vakarinda hutano shure, akasiyana vanozvikudza kubereka, anokwezva zororo kuti tsandanyama kubva pamafudzi kusvika muchiuno. Simbisa musana wako, iwe unogona kumba. Izvi zvinoda chete munhuwo dumbbells. Sarudza dzavo uremu maererano zvakafanira chaiko gadziriro kuroorana.

How kuvaka kwako shure tsandanyama? Shandisa yakatarwa kurovedza anenge 3 pavhiki. Vhiki shomanana iwe kuchasimbisa kwazvo shure kwako uye ruramisa mamiriro ako. Kana achiita zviitwa kutevera manzwiro ako, kana paine marwadzo pakarepo kuderedza mutoro.

1. Chokutanga, nhema pamusoro dumbu rako, unogona kuisa maoko ako pasi chirebvu. On the fema, kusimudza muviri kure pasi, michindwe regai kudzika, emaoko dzinotaura uchikwira. On the exhale, kudzikisa uriri. Tora mumwe 9 anosimudza. Zvadaro mumbonozorora.
2. How kuvaka musana tsandanyama uye haina chero loin zvakabvaruka? Ita Munotatamura kurovedza. Get pamabvi ako, maoko anoiswa pamberi pake, zvigunwe zvake pamwe chete "zvechizarira". On the exhale arch musana wako shure, kudura mumwe vertebra. Pashure miniti achirurama.
3. Unorara dumbu rako zvakare. On the fema, simudza vose maoko pamusoro pasi, muviri namakumbo, exhale, inodonha pasi. Dzokorora 8 nguva. Dzokorora mutandavadze zvemumusangano 2.
4. How kuvaka kwako shure tsandanyama vakamira? Ita zvakanaka gumbo lunge mberi, muchivimba runoenzanirana ruoko ibvi. In ruoko rworuboshwe atore dumbbell. With inofemwa vanokunga kuruboshwe kugokora uye dzinoratidza izvozvo ngaatarire kumusoro, uye sungisa kuti dumbbell kuti chipfuva. On the fema ruramisa wako ruoko zvachose. Kuita zvinenge 15 anokwira. Dzokorora chiitwa noruoko rwenyu rworudyi.
5. Rongai makumbo pamusoro upamhi tsoka, maoko, yakaderera, kuchengeta dumbbell mavari. With inofemwa vanobwembura mberi apo musana anoramba yakarurama, maoko kudzika pasi. On the fema kutwasanudza. Ita mumwe anenge 12 dzakatenuka.
6. Vanokunga emaoko enyu ngaave pasi maoko ake dumbbells shure musoro wako. With inofemwa vanobwembura enyu musana ngaatarire, fema pakudzoka. Kuita 15 tilts.
7. Kurovedza nokuda Lat. Nhema nedumbu, makumbo, uye tsoka panguva pomoscht kugadzira nani chinhu wakaiswa (semuenzaniso, kangas), nemichindwe kupfeka musoro. On the fema, kusimudza muviri kure pasi, kuzopedza zvishoma pamusoro uremu. On nedzinovengwa patichaburukira shure mudumbu. Ita kanenge 5-7 anokwira.
8. Isa pamusoro kumusana kwako, simudza makumbo enyu, yaiva pahudyu. Zvino arch yako kudzika shure kare. Mabhanzi seri neshure mumasekonzi zvinenge 30.
9. Muchiitwa musana tsandanyama anoteererwa pamba pasina kudzorwa nomurovedzi, saka iwe pachako unofanira kutarisa yavo mamiriro. Tora dumbbell mumaoko ose, maoko dziri pedyo chiuno. On the fema, simudza vose maoko pamusoro pomusoro wake, pamusoro exhale kuakanda pasi zvakare. Ita 15 anosimudza.
10. Gara pasi, maoko ake kumativi muhudyu make. With inofemwa kusimudza magaro dzako pasi, asi usaenda kubhawa, uye ipapo peta tailbone pasi pake, rounding yakaderera musana wako. Bata chinzvimbo ichi kuti 1 miniti. With mweya kugara. Kuita chimwe kuwedzera.

How kuvaka kwako shure tsandanyama zvakanaka uye Usazvikuvadza? Apedza pamusoro kunzwisisa kunodiwa kuti kutambanuka. Zvinobatsira tsandanyama kupora pashure muviri uye anobvisa kunzwa kuomarara mavari.

1. Gara nemaoko enyu, simudza. With inofemwa kuti atsaudzire makumbo, musana kana inogara twasu. Kugadzirisa nzvimbo kwerinenge miniti. Kana iwe fema, kusimudza muviri. Tambanudzira korona kumusoro kutwasanudza yacho nomuzongoza.

2. Wana pamabvi ako, akaisa maoko ake pasi. Inhalation korona zvakananga uye coccyx kumusoro exhale shure mubako pasirin'i. Dzokorora kuita izvi kanenge 8 nguva.

3. Simukai, maoko shure kwake, bvisa, kuruka vapinde "kiya". Fema uye muvatakure kudhonza musoro, achiisa chipfuva chake. Bata chinzvimbo 1 miniti. Zvadaro exhale kudzokera pokutangira chinzvimbo.