Sports uye FitnessKugwinya

Unoziva sei kuti pazvidya ako uye magaro akanaka uye nakachany?

All, pasina chaakasiya vanhu vanorota kuti muviri wavo zvikukutu, kwakavharwa nenyama uye Akakwezva vanhukadzi. Vamwe vanhu vanofunga kuti basa iri hazvitomboiti kuita izvozvo kana kupedza nguva yakawanda nesimba. Asi ichi hachisi mutsara kwechokwadi. Unogona kuita muhudyu magaro akanaka, kana mubasa vanokodzera here gyms kana kumba.

Zvechokwadi, mune chero gyms nyaya iyi ichakubatsira kugadzirisa ruzivo tenzi vanodzidzisa asi hazvina zvinogoneka nguva kusarudza nguva yokuita ari yemitambo chikamu, uye mari angaponeswa kana tsika kumba kwavo.

Kupomba asi tsandanyama pakati pazvidya kana magaro nokukurumidza uye zvakanaka, unofanira kudzidzira nguva dzose vaviri mwedzi. Over iyi, tsandanyama vajaira kugara kushushikana, uye ipapo iwe nyore kukwanisa kupomba pazvidya uye magaro, uyewo kuwedzera kushinga yavo.

Chero Muchiitwa chinangwa kururamisa vamwe dzomuviri, zvikuru rakagadzirirwa zvinobudirira basa zvose tsandanyama muzvikamu izvi. Uye, naizvozvo, kana uchida zvishoma kubata kumusoro chimiro, kureva mumunda rechiuno kana magaro, ipapo rinotenda kusarudza basa chenguva nesimba tsandanyama munzvimbo iyi.

Tanga kupomba muhudyu magaro chero nguva, asi zviri nani kuita muviri mangwanani kana manheru. Nokuti kuzvicheka-kudzidza pamusha havadi anokosha mano - ichava zvakakwana macheya, dumbbells uye rukukwe rwako iyo muviri haingasviki kutedzemuka.

Achiwedzeredza tsandanyama magaro suit squats, lunges shure ruminant pezvidya ari agere uye akamira chinzvimbo, squat hakusi rinorema kwazvo masimbi.

Tanga uchiraira unofanira anodziya tsandanyama: nayo tichaswedera chiedza asi akasimba kufamba uye uchikava, vakamhanya panzvimbo uye mutumbi dzinokanganisa. Kana inodziya-up inoitika maminitsi 10-15 - tsandanyama sei nani huru mutoro, uye makirasi ave rikurumidze. Kana muri kuramba wakabatikana kuti kuriteerera, sei kuwedzera pechidya uye magaro, kwete kupomba navo. Heino zviitwa mashoma unogona kuchinja chimiro pazvidya uye magaro nani.

1. Kunyepa pamusoro dumbu rako, utambanudzire maoko enyu mberi. Nokusimudza mutumbi uye maoko, arch musana wako napo uye zvechizarira munzvimbo ino kweminiti hafu. Patichaburukira shure pasi, uye ikozvino kusimudza makumbo enyu, vaikunga shure zvakare. Shanda muhudyu magaro ari nerongo nzira. Dzokorora 7-9 nguva.

2. Simukai twasu, tsoka vanofanira pamwe mumaoko avo - mumwe dumbbell. Tora gumbo shure, vachisimudza maoko ake mudenga, rerekai musana wako. Dzokera kune yepakutanga chinzvimbo, uye ita izvozvo nezvimwe gumbo. Dzokorora 7-9 nguva.

3. Mumwe gumbo kupfeka nechigaro, akotamire mberi, kudhonza kuti dumbbells pasi. Dzokorora 7-9 nguva nechimwe gumbo.

4. makumbo vari zvabatanidzwa, maoko kupfeka bhandi. Uchasendamira mberi pasina kupfugama mabvi, vakabatirira pamabvi wacho. Dzokorora 10-12 nguva.

5. unorara shure kwako uye, anorega kwako pasi kuti vatevedzere kuchovha. Chokuita simba uye nesimba kweminiti. Dzokorora 7-9 nguva

6. Kunyepa pamusoro dumbu rako, kuti maoko ake shure shure kwake uye atore makumbo. Simudzai maoko enyu uye makumbo pasina kupfugama mabvi, rerekai musana wako. Yakashuma miniti hafu. Dzokorora 7-9 nguva.

7. Tine simuka pamabvi ake, maoko unoratidzwa mberi. Kusiyiwa kugara pasi, maoko panguva kutora kodzero. Dzokera chepakutanga nzvimbo. Dzokorora mhiri. Inzira 7-9 nguva. Chiitwa ichi inotsigira pazvidya uye magaro hwakanakisisa chimiro.

8. Kunyepa kumusana kwako, unochengeta pamafudzi kubva pasi, simudza yakananga gumbo vakarurama. Kudzikisa makumbo kune rumwe rutivi rwomuviri, kudzokera pokutangira chinzvimbo. Dzokorora negwara risiri. Ita 7-9 nguva.

9. Jumping tambo kwemaminitsi mashanu.

Kuita zviitwa izvi mumwe kana maviri anotevedzana mwedzi, muchava kuwana mugumisiro mukuru - pamagaro ako uye nezvidya zvichava neshanje vamwe vose.

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