Uchiraira nokuti makumbo uye magaro: A yakatarwa kurovedza, uye akaongororazve kubudirira

Izvo kufamba zvinofanira kusanganisira yakanaka dzokubhadharisa makumbo uye magaro? Exercises pamusoro simba uye kutsungirira, vakajaira kugara vaenzi gyms, havasi achisimbisa kukurumidza uye kuti munhu chaizvoizvo - makumbo kuramba dzakaparadzana matambudziko nzvimbo kupomba, saka munhu kwakajairika uye dzakachinjwa maekisesaizi anofanira kuwedzerwa zvinhu yoga uye Pilates. Tinopa zvakazara siyana yakagadzirwa ne kutungamirira American kugwinya varairidzi.

murwi III

Uyu chaiwo jooga mamiriro, iyo inokurudzirwa kutanga chero zvakaoma kana superset zvainanga kurovedza tsandanyama pazvidya uye shins. Your nokuchengeta vhiki nevhiki kuti makumbo zvichava kunyange zvikuru kana iwe wedzera ichi kufamba nyore mune chakajairika. "Warrior III" anobvumira kwete chete kuti sungisa tsandanyama ose matambudziko nzvimbo kubva muchiuno zvichidzika, asiwo kuramba tsandanyama mataurire pachaunga.

• Mira netsoka dzako pamwechete. Zvadaro kusimudza rwako rworuboshwe gumbo, kudhonza ari sock uye kutakura muviri uremu zororo twasu rokurudyi. Ramba kumutsa kuruboshwe gumbo uye kudzikisa musoro uye mutumbi chero kusvikira muviri anoumba yakarurama chinjikira mutsetse kubva kumusoro kusvika kutsoka. Chengeta maoko enyu akaererana kumativi. Kurukura abs uye nechokwadi kuti kuruboshwe rorudyi, mabvi, mupambare nezvigunwe dziri chete mutsetse. Garai munzvimbo ino, achitarisa pasi uye anorega rako ngaatarire sezvinobvira. Zvakakosha kuti kurudyi ibvi hauna anombotwasanudza chose; muzinda regiravhiti inowira pakati tsoka. Chengeta vavatore kundosvikira mashanu, yozononokera kudzokera akamiswa.
• Kushandura rutsoka uye kudzokorora.

Squatting "cheya"

Kana uchifarira uchiraira kuti makumbo uye nezvidya uye iyo havadi dumbbells nezvimwe projectiles, teerera izvi nyore muviri. Squatting "cheya" ari chizvarwa weyoga zvakare, havadi chero okuwedzera zvokushandisa nokuti. Ukuwo, kana uine zviri nyore kupfuura munhuwo cheya rokuita squat uyu kurerukira.

• Tanga nokutora akamiswa pamwe musana wake cheya (unogona kuita pasina izvozvo), tsoka dzake pamusoro upamhi bhandi. Mwero muviri uremu pazvitsitsinho dzenyu, dhonzai dumbu rako uye vanokunga mutumbi mberi apo zvishoma nezvishoma richikwidibira hudyu uye magaro nenzira rwecheya chigaro. Rega tisati ukagara pasi, uye ipapo kudzokera akamiswa, musakanganwa kunotadzisawo tsandanyama omuti yose chiitwa.
• Kuita nemhando vatatu 10-15 repetitions.

Cross lunge mu emuchina

Lunges - a chaiwo vabhadharise slimming pasi, asi vava monotonous uye zvinogona kukonzera kubhoekana vaya vanoda simba kufamba uye okunatsiridza dzinonakidza. Kuti arege kuwana kufinhikana, edza muchinjikwa lunge mu emuchina - kujairika, asi zviri zvikuru noitika muviri vose vanoda kutenga seyakanaka uye zvechikadzi siyana.

• Mira netsoka dzenyu pamusoro upamhi bhandi. Iva rutsoka zvakarurama Tsanga yacho yaichekwa shure, sokunge tsoka dzenyu dzakanga takarinda raundi miseve kuvatungamirira 7:00. Bend mabvi vose kuti chepakuvamba nzvimbo nokuda kurwisa. Kuteura mutumbi wako mberi panguva necheparutivi rworwendo matatu nokuzununguka uye pasi 10-15 nguva. Ruramisa uye vatendeuke 180 madhigirii kuitira kuti rutsoka yakarurama yaiva pamberi. Zvakare uchaburukira dzekare chinzvimbo kurwisa.
• Yakadengenyeka kumusoro pasi 10-15 nguva nomumwe ruoko, kupedza yakatarwa. Kuita nemhando vatatu.

Low lunge pamwe yakarurama makumbo

Chiitwa ichi rinoitwa akamiswa. Zvakakosha kuyeuka kuti wakanaka vabhadharise slimming mudumbu uye makumbo nguva dzose kunosanganisira tsandanyama Makakatanwa omuti (uye chidimbu vezvenhau) panyika chiitwa; yakaderera lunge pamwe yakarurama makumbo hakusi anosiiwa mutemo uyu.

• Mira netsoka dzenyu pamusoro upamhi bhandi. Zvadaro shure parutsoka zvakarurama shure uye kutura kupinda chinzvimbo aizotambudzazve uchingoti rwako rworuboshwe ibvi pamusoro neketani. Kusimudza ruoko ngaatarire pamusoro musoro wako uye dzakaonda mberi kubva muchiuno chete. Kudzikisa chipfuva mberi akananga muhudyu sezvo maoko kunanavira mberi uye zvichikwira. Simudza rokurudyi apo kuswatura kuruboshwe. Bata chinzvimbo ichi kuti mweya matatu uye ipapo kudzokera chinzvimbo kurwisa.
• Ita repetitions matatu, kushandura makumbo uye vadzokorore mhiri yacho yakatarwa.

Lunge "muaizi"

Rinopa zvikuru mhosva wakanaka gumbo riri kushanda zvose zvikuru tsandanyama pakati pazvidya uye shins.

• Tanga nokutora akamiswa, tsoka mafudzi upamhi voga, maoko pana kunhivi dzenyu. Tora guru nhanho shure pamwe kuruboshwe gumbo rake uye akayambuka nayo Tsanga yacho yaichekwa kune rutsoka kurudyi. Panguva iyoyowo kudhonza rworudyi ruoko yakananga uye padivi, uye ruoko rwake rworuboshwe vanobwembura panguva kugokora muriise pamusoro rorudyi. Jump kuruboshwe kubudikidza chinhambwe vanenge 60 masendimita, mugodzoka pabasa rayo yepakutanga.
• Dzokorora mhiri. Ita nemhando vatatu 20 repetitions.

gumbo chikwidzo

Izvi uchiraira nokuti tsoka kunoda chimwe chinhu - nechigaro. Kuekisesaiza nechinangwa kurovedza quadriceps uye anobatsira vose vaya vanorota ane vadzidza uye makumbo tetepa.

• Twasu, vakatarisana chair. Simudza rutsoka uye chitsitsinho rwako rworudyi dzakaonda pachigaro. Iva nechokwadi kuti kuruboshwe ibvi rako hauna kunogadzirisika, ipapo kusimudza rutsoka rwako rworudyi kubva cheya uye kudhonza gumbo kusvikira uchinzwa makakatanwa ari quadriceps. Wakabata vanomutswa gumbo mudenga, rerekai rwako rworuboshwe ibvi uye ruramisa zvishoma zvokuvapfuura, kwete zvichitungamirira kumhedziso kuswatura.
• Ita 10-15 repetitions, ipapo aite muviri pamwe nevamwe gumbo. It ndakarumbidzwa nemhando matatu.

Dzokubhadharisa varicose makumbo

A siyana lunges uye squats - a chaiwo uye simba chaizvo zvinhu zvinogona panyaya vhiki kuti kwakavharwa nenyama pamagaro nomuzvidya - tetepa. Asi pane nguva apo yakadaro mutoro pamusoro makumbo chete riri contraindicated. Uye kupfuura zvose tiri kutaura pamusoro varicose mutsinga.

Kana ukaona patsoka ari vascular "dandemutande" kana "asiterisiki", tinofanira kutanga kutsvaka mutsinga. Kana wokupedzisira chiito rwebhuruu-veined kukuru ganda, zvingava zvakaipa kuenda chiremba-phlebologist uye akajekeswa, hazvisi kana mamiriro ako kwakakurumbira chaizvo vascular chirwere - varicose mutsinga. Kana kuisa zvinotambudza chirwere rikasakurumidza kugumbuka; kunyange kana chirwere unogona kusununguka kuita zvemitambo, chinhu chikuru - kuchengeta zvimwe mitemo nyore uye kudzivirira ropa riyerere kunyanyisa kunzvimbo dzakaderera migumo.

Zvavakabvumirana kuchaja vanachiremba kuti varicose gumbo rinosanganisira zvinotevera mhando muviri:

• chime kufamba (kufamba);
• makirasi ari mira bhasikoro kana elliptical mudzidzisi;
• basketball pauswa kana wekusimbisa muviri;
• chero pachiitwa aakaitira akagara kana chinzvimbo nhema.

Reviews

Kazhinji, ruzhinji akaipa wongororo zvinobva nevaya vari pakawanda, vanotambura vascular chirwere. Sezvo anenge ose akakurumbira dzokubhadharisa maoko, tsoka uye wokudhinda zvinosanganisira fanira lunges uye squats, vakadzi vakawanda vanotanga kutungamirira kuva nemararamiro ane utano, pakarepo kuona kuti avo zvakanaka, nekusiyana, kwava kuipa. How kudzivisa kuwedzera pamusoro chirwere wehurumende, sipidhi pave varicose mutsinga uye panguva imwe chete kuramba dzose nemitambo kurovedza? Tevera kunenge ruzivo vatambi uye rombo vaya ndakakunda dambudziko varicose mutsinga mberi uye vawana zvandinenge chimiro.

• Dzivisa uremu Kurovedza pamwe uremu kusimuka. Kana wava nechokwadi chokuti chete Zviidzo uye zvimwe inorema anoshongwa kuchakubatsira uremu uye vabudirire makumbo yakanaka zvakaumbwa, iva nechokwadi kurichinja pachake gym purogiramu chipi cardio uye kuita zvakajairika kodzero yako pashure okuguma kunzwisisa simba kurovedza. Zvakanyanyokosha akakodzera kuti chinangwa ichi makirasi ari mira bhasikoro kana wekusimbisa muviri, uyewo zvavo vachifamba briskly. Zvinokurudzirwa kupfeka chinokosha compression nguvo (masokisi, tights) panguva yechiitwa, kunyange kana chiri mapfupi uye kuchaja nokuda tsoka.
• Kana zvichibvira, kubvisa zvinhu zvakadai refu vari nemizariro, sitapy, nokuvhiringidza uye lunges. Kana zvisingaiti, humwewo dzakanyorwa kurovedza pamwe cardio.
• Kana basa rako kana mararamiro rinoratidza refu vakamira kana vakagara panzvimbo imwe pasina dzongonyedzo, edza nguva sevanobvira vagokungurusa uremu unowira pamusoro patsoka dzake, pamwe zvitsitsinho uye kudzokera masokisi. Kuti aite izvi, michinjikwa zvishoma nezvishoma kubva chitsitsinho kusvikira toe.
• Dzivisa vachipfeka shangu dzakakwirira zvitsitsinho kana kuchengeta zvakafanana yokutevedzera nokuda zvikuru dzaikosha.

Yeuka kuti utano hwako - mumaoko enyu. Classes zvakarurama mitambo rubatsiro kuchengetedza utano hwakanaka kwemakore anouya.