Kunofambira mberi maekisesaizi "puranga": mitemo uye zvakasiyana

Chinangwa chipi kudzidziswa vanokodzera here ari kudzidza mapoka tsandanyama zvakasiyana kuburikidza kunetseka kwavo, kunoitika nenzira mbiri: kunofambira mberi uye simba. Mumwe Kudzidziswa nzira rakajairika ndiwo muviri wokutanga "puranga". It anonziwo zvakasikwa, kureva. A. In kwayo nokuurayiwa kunosanganisira tsandanyama muviri, asi zvinonyatsoshanda kudzidzisa wokudhinda uye fudzi nebhanhire. The Pilates Workout iri kwazara pahwaro pachiitwa ichi.

Inonzi kunofambira mberi nokuti painenge achimhanya muviri yozorora, panongova mhasuru tisawirirane, mukusiyana kurovedzwa simba kana kuchinja kureba yavo. Mukana pachiitwa statics chinhu chinokosha nguva nemari. Asi rakanaka kurovedza asingadi kutambura. Somuenzaniso, basa "bar" kwemaminitsi mashoma, munhu anogamuchira chaizvo kwakakanganisa tsandanyama. Somugumisiro, kwenguva pfupi nguva, vanokwanisa kuneta pashure zvizere simba kurovedza.

Zita mukirasi iyi rinobva Chirungu nepuranga ( "bar"). Exercises yakadaro kwakavakirwa inokosha pani uchitsigirwa pamusoro emberi nezvigunwe. Muchiitiko chino, musana aine musoro pamusoro musoro uye netsoka kusvika zvitsitsinho anoumba yakarurama mutsetse, nemaziso achiyeuchidza kubhawa (richizonzi). Maoko vakatsunga kuitira kuti pakona pakati ruoko uye honokono rworwendo 90.

Panzvimbo ino, exhale mudumbu wavhomorwa uye kusununguka tsandanyama pakati magaro. Saka unofanira kuomerera kwenguva refu sezvinobvira, kwete vakabata mweya wangu. Kirasi yokutanga chete 10 masekonzi kuti rechipiri - .. 20, uye zvichingodaro, zvishoma nezvishoma kuwedzera nguva maminitsi 1-2 kana kupfuura. The chikuru ndechokuti kutevedza zvose ezvinhu yakarurama unyanzvi pakati muviri, kuramba mutsetse muviri zvakakwana sandara, hapana Kutsauka pasi pazvidya kana magaro mudenga. Panyaya iyi, iyo hunoshamisa migumisiro vari vakawana kunyange chaiwo muviri "puranga". Mhinduro kuedza kubva pachako kusimbisa kuti nezvinozoitika kuoneka atova vhiki dzose makirasi wechipiri. Tanga noushamwari kumusoro muviri chinodiwa uye zvakakodzera kupedza Stretch.

Exercise "bar" anogona kushandiswa sezvakaitwa yakazvimirira muviri kana somunhu chokupedzisira. chero zvakaoma pamusoro abdominal netsandanyama. Muchiitiko chokutanga zvidzidzo zvinogona kuitwa zuva nezuva, nokuti Hazvina kutora nguva yakawanda, asi zvakakwana kuva 3 pavhiki. Kunze mureza mamiriro, maekisesaizi "bar" ane zvakasiyana-siyana. Somuenzaniso, mune imwe chaiwo pakaunda-rinotsigirwa pamusoro honokono anogona panguva kumutsa pakatarisana ruoko negumbo uye kuchengeta nzvimbo iyi chero vakwanise mauto. Kuita zvinoverengeka nzira kuchinja maoko netsoka. Muchiitiko chino, vakanyatsodzidziswa abdominal tsandanyama, kubatwa kwazvo pokuwanda kwebasa. Kana venguva ngaasungirire kwakaoma, unogona nyore basa kutora pamusoro kutanga nzvimbo rack pamwe nokutsigira pamusoro emberi mabvi (pachinzvimbo masokisi), kana pamusoro pamaoko mabvi. Kuti siyana yechiitwa, unogona kushandisa fitball kana weighting kuti zvikuru pokuwanda kwebasa.