Warm-up anoratidza mukirasi yokurovedza muviri. Uye sei zvinokanganisawo muviri.

kurovedza muviri ane kwaibatsira pamusoro womunhu. Asi vanhu vazhinji, kunyanya mune vakwegura, regai kuteerera kwake zvakakwana. Kana kuva kunyatsoenderana, haisi vaiita panyama mutsika. Nokuti vana zvinokosha chaizvo kuti tiite kurovedza, kutanga simba ravo uye kuvandudza utano. The chete nzira vachikura utano uye vakasimba.

The chikoro kwagara kuzoitwa inodziya-pamberi mukirasi yokurovedza muviri. Ndiro danho rinokosha kupfuura mukugadzirwa muviri kushushikana, kunyange lightest. Asi pamberi mumakirasi muviri zvinokosha kugadzirira mutoro. Up kunobatsira kumutsa mukuru mataurire muviri, uchiraira nokuripisa simba, Activate tsandanyama pamberi mutoro, kuvandudza kweropa.

Pasina gadziriro (kwoushamwari-up), tsandanyama dzako ichava zvakaoma kutora muviri. Uye izvi zvingaita kuti varwadziwe. Chinhu nekusimba chokwadi.

Below Workout mukirasi yokurovedza muviri (kurovedza) ichakurukurwa.

Exercises pamutsipa

Neck - chikamu chomuviri, unova mudukusa pachena kuti mutoro. Uye rinofanira akakanya. Nokuda kwechimwewo chikonzero, vanhu vakawanda vanokanganwa kuzviita. Zviri nyore, mwana haanzwisisi kukosha ushamwari-up of mumutsipa.

Hapana zvakawanda kurovedza nokuda ichi chikamu muviri kuti aite vakanyatsodzidziswa tsandanyama. Izvi tilts musoro, zvinoitika kudivi, kumusoro uye pasi, neshure, musoro kutenderera Kutenderera uye counterclockwise. Mukupera nyaya zvakakosha kuita anononoka fambisa musoro kuramba kubva kugadzira. Kana izvi zvikaitika, munofanira kusimuka uye kuzorora zvishoma.

vazhinji muviri repetitions hakuna basa mumutsipa. Enough kuita mumwe muviri 10 nguva. Zvakakosha sokuti up pamutsipa, uye zvinofanira akateerera chaizvo Workout.

An dzinonakidza Workout panguva chidzidzo tsika pamutsipa uye dzimwe nhengo dzomuviri mumuviri vane kupomera zvakanaka zuva rose.

Zviitwa kuti maoko uye muchipfuva

Hands - chikamu muviri kuti vanhu vanoshandisa vakawanda. Kunyanya Kutarisirwa haafaniri vanokanya kutoti haufaniri kuita basa guru mumuviri nokuda maoko Somuenzaniso, inotunga kupota kana kudhonza kupota. Muchiitiko chino, nokungwarira kanya tsandanyama ari maoko uye chipfuva. Vachazviunganidzira kubatsira kugadzirira kwakawedzera mitoro. Uye kana ukaita inotunga-ups mumatanho dzakawanda, zvichaita zvinobatsira anodziya nguva dzose pashure chikamu kungosunda kupota.

Warm-up nokuti maoko nyore: zvatinosiita ruoko muruoko, kumusoro, Achitsaudzira maoko Kutenderera uye counterclockwise. We anoratidza here kuti zvishomanana kungosunda kupota. Kudhonza-vakuru kana ushamwari-up kwete kuva.

Chest Tsandanyama chokuita ruoko tsandanyama. Uye kana iwe vanokanya maoko, imi vanokanya uye chipfuva tsandanyama. Zvose zviri muviri interconnected, zvinokosha kuyeuka izvi nguva dzose kana uchiita Workout.

Muchiitwa musana

Mumwe munhu anoziva kuti zvinokosha sei kutarisira shure utano. Asi haasi munhu wose anoita.

Nechekare kuchikoro chepuraimari mamakisi, vainyatsotarisirwa inofanira kubhadharwa nokusimbaradza shure kuti vakure utano. Uye chinhu chokutanga kuita Workout mukirasi yokurovedza muviri. Zviitwa zvinofanira kusarudzwa kuti zvakaenzana kuparadzira mutoro pamusoro dzose shure, kunyanya musana, inova "mukuru pakati" hondo muviri womunhu. Kana mwana anotanga kubva pauduku kuzvitarisira utano hwake, anofanira kuramba vadzidzise musana uye musana tsandanyama.

Pfungwa dzinofanira kupiwa tikarega musana - sezvo dukusa pfungwa kumashure. The kazhinji mwana anobvamburwa kushandiswa kutambanudza rezasi shure, kuti noutano achava shure. A shure utano - zviri manzwiro akanaka uye yakawanda simba.

Abdominal Exercises

Belly munguva yedu kwete chete vakuru, asi vana havafaniri kuteerera. The abdominal tsandanyama vari hunonyatsobatana chete musana netsandanyama. The chikoro kunoramba kuitwa Workout mukirasi yokurovedza muviri. Exercises (Grade 3 kuita zvavo kana maminitsi 11 - hazvina basa) kubvumira kusimbisa abdominal netsandanyama.

Kurovedza nokuda tsandanyama ari mudumbu zvinobatsira chero zera. Havazivi kubvumira zvakawandisa mafuta rakachengetedzwa pamusoro muhudyu, kunosimbisa shure, uye kuita muzongoza utano. Uye, kana mwana ari chikoro mudiki kuita muviri urwu kugara, ipapo uchamera murume utano uye simba uyo anokoshesa upenyu hwake. Zvinosuruvarisa nhasi vechiduku havana kukoshesa utano hwavo, pakati zhinji kuyaruka kunwa uye kusvuta, hanya mutambo uye dzidzo chaiko.

Chinonyanya nyore kurovedza zvinokura shure tsandanyama: mawere pasi kusvikira kumativi, musana uye gumbo flexion kutenderera ari supine chinzvimbo.

The yakanakisisa Ipfungwa kwaizova kwakaoma, umo mune zvimwe zviitwa musana uye dumbu rinoitwa usingamudimburiri.

Muchiitwa nokuti tsoka

simbisa makumbo vanofanira kubhadhara ngwariro chaiyo nguva dzose chero zera. Kunyange makumbo Nousina underdeveloped dzevanhu vakaremerwa kupfuura dzimwe nhengo dzomuviri. Kurovedza Constant dzinovabvumira vave nesimba uye sturdier.

Sezvo pachikoro, mumakoreji uye anotanga ichiitwa Workout mukirasi yokurovedza muviri. Kurovedza vadzidzi vakasarudzwa nenzira yakadaro kuti kufadza mutoro tsandanyama ari makumbo, izvo mune ramangwana ndivaite kwakatosimba. Chete wokutanga Council iri kuti vazvidavirire nyore jog. Ichava Workout wakanaka makumbo. Izvi ichokwadi, apo iyerere kure zvikuru kana vadzidzi kutamba basketball, nhabvu uye zvichingodaro. N.

kugara nokudzidziswa

Mumwe anoramba kuita zvemitambo pamberi kurovedza ndiko kugadzirira muviri mamwe mutoro. Unogona yeuka zvinoitika Workout mukirasi yokurovedza muviri, izvo kurovedza dzinosarudzwa tichifunga mberi muviri.

Asi kuchikoro mutoro oga, uye mukurovedza - vamwe, yepamusoro, uye iyi zvakafanira kuitisa zvikuru kushingaira Workout pane mukirasi yokurovedza muviri.

Permanent tsandanyama Workout kwete chete anogadzira muviri wakawedzera mitoro, asi zvaanopa simba kweropa, kunonatsiridza muviri, anomutsa matauriro, kunonatsiridza kumunetsawo. Rangarirai Workout mukirasi yokurovedza muviri, idzo chiitwa hachina kuoma, asi inoshanda.

Chii chinotadzisa mwana kana mudzidzi flexes tsandanyama kumba? musha vanga vaneta mukana pakuti haadi kutora nguva yakawanda, haatarisiri guru simba zvinoshandisa pakurima, zvinogona kuitwa chero nguva, chero, chero nguva. Uye chinonyanya kukosha ndechokuti Workout kunobatsira kwete chete kune utano munhu, asiwo mamiriro ake utano nhasi uye yagara anokosha muupenyu hwevanhu.