Sei zviitwa kuti Munotatamura mikuru tsandanyama dzomuviri

The daily nekufinhikana womunhu muviri kwenguva refu, vari chaiyo chinzvimbo. Somugumisiro, tsandanyama kufamba uye tora chimiro. Zvishoma nezvishoma, muviri zvinoenderana kuti yokudzokorora. kushushikana uye anoita kuti zvive nyore amene kuita kupiwa basa. nokuti Munotatamura kurovedza zvinoshandiswa vauye hwepakutanga dzomuviri netsandanyama. The huru basa - kusununguka utambanudzire tsandanyama tsinga monotonous kufamba. All Munotatamura kurovedza tsandanyama anofanira kuitwa nguva dzose zvishoma vachifambirana vashoma repetitions.

Kana munhu anotungamirira munhu ndakagara mararamiro, zvinokosha kuti tisimbise tsandanyama ari shure kanenge kanoverengeka pavhiki. Inonyatsobudirira muviri kuti ndichisveerera - akarembera pamuchinjikwa-kubhawa. Upamhi chatakagara kunoenderana zvaunofarira. In pachiitwa ichi, mapoka tsandanyama vari kushandiswa ruoko, abs uye musana. Unofanira kubata chihuri, makumbo kutwasanudza kana vanobwembura pamabvi. Pasina kuita chero swinging kana kufamba, izvozvo ichimuremera maminitsi mashoma. Panguva ino, zvakanga anowedzera mutoro pamusoro musana uye panguva imwe chete kufaranuka utambanudzire tsandanyama. Achiita vamire springy mutumbi kurudyi nokuruboshwe, murume haana chete kunosvika tsandanyama oblique tsandanyama dzomuviri, asi it tsandanyama ari shure. Pashure Workout, anozorodza kumashure - uye kuedzwa kusanzwa.

Zvinotevera kurovedza nokuda Munotatamura - Achitsaudzira muviri. Ndakagara pasi, makumbo wakarerekera pamabvi. Tinoita zvishoma chijana kuti dzimba kuruboshwe kune kunonyanyisa chinzvimbo, kuedza kusvika nyaya iri kure. Panyaya iyi, makumbo anofanira wakaiswa. Chiitwa ichi anoita kuti lateral oblique tsandanyama uye yomukati rinosimudzwa tsandanyama.

Anoratidza kuti Munotatamura makumbo paaiva akagara pasi. Apa pane zvakasiyana siyana.

Makumbo akatambanudza mberi, kubereka wakatsetseka mutumbi, vachiedza kunanavira kumuromo kwematanda zvigunwe.

Vagere jooga chinzvimbo (chitsitsinho uchikurukura pamabvi farmed muruoko) uye vakabata maoko pamusoro zvigunwe zvenyu, zvakakodzera kudhonza tsoka kune muviri.

Ruramisa gumbo rimwe mberi uye mumwe hwakakungwa panguva ibvi uye akamonera shure, kubudisa zvinozoita tilts muviri gumbo rimwe kana mumwe.

Neinotevera muviri uchatambanudza tsandanyama pakati pazvidya, magaro, mhuru. Vamire akarurama, murume anoita humwewo lunges mberi kana kuti kudivi. In gumbo ichi, icho chichange chiri shure kana kuti parutivi, chinofanira kuva zvakakwana twasu.

Muchiitwa kutambanudza minwe kubatsira kuderedza kuneta brushes, kuvandudza kushanda zvakanaka zvavo uye kwokunze chimiro. Ose chiito anoitwa 15-25 kane nezvenzvimbo agere, nhema kana akamira:

• tsonyera zvakasimba mumwe chibhakera uye decompress;

• Bend pasi uye ruramisa maoko;

• tenderera vari denderedzwa bhurasho pamwe namahwindo zvigunwe;

• kuti munhu raundi inofamba pamwe napagumwe roruoko, ukuwo vamwe zvinofanira anombotwasanudza;

• chinjana flexion uye kuwedzera phalanges pakati nemimwe;

• rikaisa mumakwenzi patafura, rimwe ruoko panguva kusimudza mumwe munwe kumusoro;

• rave ruoko minwe muruoko nomumwe nomunwe rworudyi kuruboshwe;

• kuvhara chibhakera chake uye rave kutendeuka pasi mumwe nomumwe, uye ipapo ita vanetsane - rave vanokunga mumwe munwe.