Kutora mukana wekuti mamiriro ekunze akanaka akatosimbiswa kwemwedzi mishoma, kudzidzira kunze ndeimwe yezvakanakisa sarudzo. Kana chinangwa chako chiri kuderedza uremu, kusarudza pakati pegumbo zuva kana abs zuva hazviiti zvakanyanya. Kuti uve nechimiro chakanaka chemuviri, unoda kugadzikana uye simba mumuviri wako wose, saka kudzidziswa zvakakwana kuchaita kuti uve ne kumira kuri nani uye kudzivirira kukuvadza musana wako. Pamusoro pezvo, isu tinotsvaga kurasikirwa neaya ekuwedzera kilos, uye kunze iwe unozonzwa uchikurudzirwa.
Munyaya yekuva nenguva shoma, zvichave zvakanaka kwauri kuti uite maitiro anoshanda nhamba yakakura yemamhasuru muchikamu chimwe. Kureva, kurovedza muviri wakakwana. Nekusarudza maekisesaizi anonanga zvakananga kumapoka makuru emhasuru (semakumbo) uye musimboti, tinenge tichiwana bhenefiti dzidzisa huwandu hukuru hwemhasuru mune yakakwana uye nenguva.
Mukuwedzera, maekisesaizi atasarudza kutevedzera mafambiro aunoita muhupenyu hwako hwemazuva ese, saka iwe uchakudziridza zviri nani basa remuviri.
Ita chiitwa chega chega nenhamba yakatarwa yekudzokorora. Shandisa musimboti wako usati watanga kurovedza muviri uye tarisa pakuchengeta mhasuru dzako dzemudumbu dzakasimba mukati mekufamba. Yako yepakati tsandanyama inozobatsira kuchengetedza musana wako uye kumira munzvimbo kwayo sezvaunofamba kuburikidza nemaekisesaizi. Zvikurudzire kuita pakati pemaround maviri kana matatu ekudzidziswa.
nyeredzi kusvetuka
Tanga netsoka dzako hip-width kure. Gadzirira "kubvisa" nemuviri wako wese, uchikotama mabvi ako uye nekuisa maoko ako muchimiro chemuchinjikwa. Paunosvetuka, unza makumbo maviri kunze kumativi uye simudza maoko ako kumusoro kuti muviri wako uite hofori "X" chimiro. Hongu, musoro wako inzvimbo yechishanu ye "nyeredzi". Dzora kudonha kwekudzika kwakadzikama, kupfugama mabvi uye dzokorora pakarepo. Ita pakati pe8 uye 12 kudzokorora.
Curtsy Lunge nekumbomira
Mira pane rimwe gumbo, uchiisa tsoka yakatarisana shure kwako kuitira kuti ibvi rigare kune rumwe rutivi rwechidzitiro chakamira. Dzokera kunzvimbo yakamira, uchiunza ibvi rimwechete muhudyu flexion. Chengeta ibvi rako, chitsitsinho, uye chigunwe kumusoro. Mira kumusoro uye dzokorora. Ita nezve 10-12 kudzokorora muchikamu chekutanga, uye wozodzokera kuita 10-12 zvimwe.
Svetuka squat mukati nekubuda
Tanga netsoka dzako dzakafara kupfuura hip-width kure. Kuchengeta mabvi ako akakotama, chengeta musana wako wakatwasuka uye chipfuva chako mudenga, uye ita madiki madiki squats uchivhura nekuvhara tsoka dzako. Tsoka dzinofanirwa kuchinjwa kubva pahupamhi hwehudyu kuti dzive dzakavhurika. Iwe nguva dzose unofanirwa kugara munzvimbo inoshanda, nemabvi ako akakotama. Kudzokororwa kumwe kunosanganisira kusvetuka mukati nekubuda. Pedzisa pakati pe12 ne15 kudzokorora.
side to side squat
Chengetedza chipfuva chako kumusoro uye musana wakatwasuka. Ita squats kumativi-kumativi, pasina kuchinja kana kufambisa nzvimbo yemakumbo ako. Kana kufamba kwako kuchibvumira, bata pasi neruoko rwako. Iwe nguva dzose unofanirwa kufamba kubva kune rumwe rutivi kuenda kune rumwe. Ita pakati pe12 ne15 kudzokorora.
Kubva pareverse lunge kuenda kukickstand
Ita reverse (kumashure) lunge, uchichengeta ibvi rako remberi richienderana negumbo rako. Kubva pane iyo reverse lunge chinzvimbo, ita reshure gumbo rekuwedzera, uchidzvanya glute yako zvakanaka. Chengetedza chipfuva chako nemeso kumusoro nguva dzose. Ita 10-12 reps pane rimwe gumbo, uye shandura kune rimwe.
Reverse lunge kune Romanian deadlift
Tambanudza ruoko rwako rwerudyi negumbo rekurudyi kusvika paunokwanisa kumativi ese, uku uchienzanisa kune rimwe gumbo. Zvino, paunenge wakabata chiyero chako, unza gumbo rako rekumashure mubange rekumashure, uchiunza ibvi pasi. Pasina kuzorora munzvimbo iyoyo, simudza gumbo rako uye uite Romanian deadlift. Zadzisa 10-12 reps kune rimwe divi uye chinja kune rimwe.