Dzivisa aya maeekisesaizi 4 “Asina Kukodzera Kuita Muviri”

Pamwe kune hupenyu hune hutano, kana kuti kuitira kusimbisa mutsetse wemhasuru, vanhu vazhinji vanodanana nehutano, semhedzisiro, vamwe vadzidzi vakatanga kune yega yega tsika tsika APP, dzidziso mabhuku aisina kudonha, tamba hunyanzvi hwedzidziso, asi toti, kurovedza ndiyo chete nzira yekuyedza chokwadi, usateedzere bofu tsika ye "tenzi", Zvimwe zviito zvinoita zvisirizvo, zvinogona kuita zvakanyanya kukuvadza, zvinotevera zvakarongedza runyorwa rweanonyanya 4 kufamba kwemitezo kururamisa nzira dzekudzidzisa, bato rekusimba rinokurumidza kutora zvinyorwa.

1. Push-ups
Vadzidzi veFitness vanogona kunge vasina kuita mapush-ups, mapush-ups ezvekurovedza muviri: simba repamusoro remuviri, chipfuva, ruoko, musimboti.Price zvakaipa zvisiri nyore kukonzeresa: periarthritis yepafudzi, yakatenderera fudzi.
Standard push-up yekudzidzira nzira: chekutanga, dumbu rinosunga, matako akasungwa, kusimudza chipfuva kuchengetedza mabendekete akatsiga, muviri pamativi ese emaoko wakafara zvishoma kupfuura chinzvimbo chepafudzi, maoko ekumberi anofanirwa kuve akaenzana pasi. Ziva kuti paunosimuka, ruoko rwako harufanire kunge rwakatwasuka, rwakakombama zvishoma, uye paunodonha kubva pasi 2 kusvika 3 masentimita, muviri wako unofanirwa kugadzikana uye kunonoka, uye usashivira moyo.

2. Kugara-pasi
Iyo nzvimbo inogara-kumusoro zvakanyanya kurovedza muviri ndeiyi: mudumbu Maitiro asina kunaka anogona kutungamira ku: musana chirwere, kuomarara kwehudyu flexor mhasuru, uye herniation yeiyo lumbar disc.
Maitiro ekugara-kumusoro maitiro ekushandisa: shandisa dumbu, usamanikidze mutsipa, nzvimbo yepazasi inoda kunamatira pasi nemuviri kumusoro pamwe chete, kuitira kuti dumbu, uye rinodonha zvishoma nezvishoma, kusvikira banga repafudzi radonha pasi, ku gadzira dumbu kuti rirambe rakabatirira, rinodawo kutarisisa kunongedzwa nemaoko, maziso uye kufema kunze, kufemera kwauri.

3. Mapuranga
Plank rutsigiro zviitwa zvekurovedza muviri: muviri wese, iyo huru bvunzo yevasungwa.Kunyora zvisizvo kunogona kutungamira ku: chiuno, kukuvara kwepafudzi.
Iyo chaiyo yekurovedza nzira nzira yeplank rutsigiro: tanga sunga dumbu uye chiuno, uyezve wosimudza iyo thoracra vertebra kumusoro, uye chengetedza bendekete rakatsiga. Kana tichizviita, tinofanirwa kutarisisa kumusoro, magaro uye musana kuti tigare patambo yakatwasuka, ine mutsipa mudenga uye kutofema.

4. Kusimudza padivi kwema dumbbells
Dumbbell padivi yakatwasuka simudza nzvimbo yekurovedza muviri ndeiyi: bendekete. Dzidzira mushure mezvakaipa zviri nyore kukonzera: bendekete bursitis, biceps kuzvimba.
Iyo chaiyo yekurovedza muviri nzira ye dumbbell padivi yekusimudza: mushure mekunhonga dumbbell, chengeta chibhakera ziso pasi kana uchisimudza, ruoko harugone kuve rwakakwirira kupfuura kugokora, gokora harigone kuve rakakwirira kupfuura bendekete, bendekete riri kunyura kumashure, iro ruoko runogona kukombama zvishoma, kana uchisimudza ruoko kufema, kana uchidonha zvishoma nezvishoma kufema, chengetedza yakadzikama kumhanya, haifanire kutsamwa.


Post nguva: Jul-13-2021