How kuvaka namakumbo pfupi?

Mubvunzo ndewokuti sei kupomba makumbo, varidzi vanofarira uye dzakaondoroka mhuru uye kupa kusangana nokuda sagging pechidya tsandanyama. Kuti aite izvi, nguva dzose unofanira kuita chaiyo muviri, asi kugwinya netsvimbo uye kutenga zvinodhura gym michina hachisi. Zvinotarisirwa sei kupomba makumbo kumba, itai zvakanaka pabonde kuita zviitwa pamba zvishoma kana pasina kushandisa chero michina mitambo.

Squats: Tips, kuti nokukurumidza kupomba makumbo, inobva squat, panguva iyo mutoro pamusoro tsandanyama yehudyu uye quadriceps. With pachiitwa ichi, unongofanira kuva kuwana zvishoma nemakumbo ake voga uye ruoko nzvimbo inoenderana nokuti munoda kushandisa dumbbells. Kana wasarudza dumbbells, dzinovabata mumwe mutoro uye muvakweve pamwe pamuviri, uye muviri pamwe yakadereresa mutoro maoko ndiyo chinodiwa kuyambuka mumwe. First fema, ipapo kutanga zvishoma nezvishoma squat, pamwe musana uye musoro haafaniri kushandura zvinhu. Bata mweya wako, uye ipapo kutanga zvishoma nezvishoma kusimuka, zvishoma nezvishoma exhaling, uye zviri zvinodiwa kudzokorora pachiitwa ichi sezvo nguva zhinji.

Lunges: Mumwe kunenge sei kupomba makumbo, vari kurwisa umo unofanira kutanga twasu, tsoka kutamira, uye kuwedzera sei maoko vanogona kutora rinorema dumbbell. Varumbidzwa kuita lunges netsoka rworudyi, gumbo ichi hwakakungwa panguva ibvi, nokuti vachava nemhosva yacho uremu. Uye panguva tama kurema ibvi kuruboshwe napo unofanira kuzorora, saka kuti anenge anobata uriri pamusoro. Kuvimba mberi, iva nechokwadi chokuti musana uye vakasiya hudyu aigona kuumba yakarurama mutsetse, uye ipapo Kudzidziswa uku tichabudirira. Zvisinei, kunyange zvazvo kurwisa pachavo vari nyore, apo muviri, kurovedza muviri ichi zvinofanira kudzokororwa nguva dzinenge makumi maviri nerimwe gumbo.

Bridge: Kuti vakwanise mapoka akawanda gumbo tsandanyama, unogona kuita uye kushandisa "zambuko", zvakakwana kungoti nhema kumusana kwako, makumbo hwakakungwa, tsoka pamusoro pasi. Zvadaro zvishoma nezvishoma munovhiya pechidya kubva pasi pamusoro, achiedza kusimudza navo yakakwirira napo, uye mumamiriro ezvinhu Zvinokurudzirwa kugara kwenguva masekonzi mashoma.

Other muviri: Zvinotarisirwa sei kupomba makumbo hakugumiri squats uye lunges kuti vabudirire optimum mugumisiro zvakafanira kubatanidza mamwe mapoka pazvidya uye shins. kurovedza kwakadaro zvinosanganisira achisvetukasvetuka, asi kutanga unofanira squat pasi, pamusoro uriri neminwe yenyu. A kusvetuka mudenga yakarumbidza hasha, nokumutsa maoko pamusoro musoro wake, asi kunyange zvakadaro nyore muviri mumwe, zviri zvinodiwa kuti aite kwemaminitsi gumi.

Kupindura kupomba makumbo, vangazivikanwa kushandisa zvinobudirira muviri ari chair. Adzorere backs kwaari, akazendamira pamusoro seri, patambo yake kuruboshwe ruoko, zvino regai kutambira tsoka dzavo kumusoro, achidzokorora kufamba ichi, kutanga netsoka chete, uye ipapo - mumwe. Kubva kutanga chinzvimbo ichi kunogona kuitwa, uye mamwe muviri, vaikunga kuruboshwe ibvi kuna pokupedzisira, ipapo kusimudza gumbo rako kuitira kuti yenyu hudyu zvinofambirana pasi.

Panzvimbo ino muviri unofanira kuramba masekonzi mashoma, pashure pacho unogona kudzokera panzvimbo yayo yepakutanga. Exercise ive kutiita rinofanira kudzokororwa gumi nguva, uye kana uri chivimbo dzose kushanda vestibular midziyo, nechigaro uye zvose, haukwanisi kushandisa. Iye chete anofanira nechokwadi kuti uri kuisa pfungwa kudzidzisa, zvachose kwete kufunga nezvokukosha kuramba takatsiga. Chinhu chikuru - kuva nokutsungirira, uye nezuva chokupika yakatarwa kurovedza, pashure mwedzi, unogona kushandura pezvakaita makumbo, achivaita zvakawanda inflated.