Exercises kuwedzera kukura

Pari, kuwedzera kukura yevanhu, zvisinei yedzinza ravo uye zera, zvichida. The chete chinhu unofanira kuzviita - chido. Kune zvakawanda vanhu akakwanisa kuzviita kunyange pashure pamakore 20, pasina kushandisa chiremba wacho mabasa. Kubatsira vavariro iyi inogona kushandisa kuwedzera kukura. Nemhaka kwavo simba, anogona kushingaira kufurira muviri wake uye akava akakwirira zvikuru muna zvachose chero zera.

Zvisinei, zvinofanira kurangarirwa kuti pane zvimwe mitemo izvi.

Chekutanga, kurovedza nokuda kuwedzera kukura mune makore 18 kuchakubatsira chinoshingaira muitiro, pane kushandiswa mumakore 19-25.

Chechipiri, mukomana ane makore 25 okuberekwa vachakwanisa kuzviita kupfuura vachembera.

Chechitatu, pashure pemakore 30 tinogona kutarisira kuwedzera kukura pasina zvinopfuura 5 masendimita. Kunyange zvazvo kuedza kuita izvozvo kuchaita kuti kushandisa zvakawanda.

Chechina, kuti zvakaoma kuti kuitwa zuva nezuva, munyika vaviri maawa pashure ingestion.

Chechishanu, anoratidza kuti kuwedzera kukura zvakafanira kutsivira zvokudya zvakanaka (wakaoma kuchengeta reshiyo rimwe zuva - 30% mapuroteni, 20% mafuta uye 50% carbohydrate), nokucherechedza mararamiro utano, azere hope (kanenge 8 maawa) uye kushanyira nemitambo yekuchengetedza .

kukwirira-kuwedzera kurovedza zvinofanira kusanganisira zvinotevera:

• "Swing" akaita kubva pakutanga akamiswa. Unofanira kukanda mumaoko zvechizarira musimudze panze kumusoro, uye tsoka dzavo napo. Next, dzinokwira masokisi uye vari akambochera panguva imwe chete kwakaoma. Chinyararire exhale kuburukira pazvitsitsinho dzako uye kumanikidzira maoko enyu rakakiyiwa shure kwake. Chiitwa ichi zvinofanira kuitwa kanenge ka20.
• "The Mill" zvinoitwa akamiswa, vakabata maoko kwakasiyana-siyana. Next, tanga kuita rotational kufamba, rave riri chiningoningo, kugokora uye pamafudzi majoini. Zvinofanira kuitwa kanenge ka20, uye zvakawanda - kushanda mune mamwe negwara.
• "Doll" - chiitwa muviri mishonga. Unofanira kutanga akamiswa tilts ake musoro kurudyi nekuruboshwe, kuedza kuita kuti yake pafudzi akabata nzeve. Pedzisai basa anenge 20 nguva imwe neimwe divi. The chikuru ushe - papfudzi hakufaniri kumutswa.
• Feet vanofanira papfudzi-upamhi voga uye zvinofanira kuitwa zvishoma nezvishoma Vanokotama mberi, kuedza kubata pasi nemaoko ake zvachose. Kuita - 15-20 nguva. Uyezve, Zvinokurudzirwa kushandura gwara, kuita zvakafanana vanobwembura pamusoro shure kuedza kubata chitsitsinho.
• Paucharara pamusoro dumbu rako, utambanudzire makumbo ako uye maoko. Tinotangazve kutanga kumutsa mapfudzi, ipapo musoro wake, uye ipapo makumbo yakananga uye gondo zvose. The muviri unofanira kuwana semicircular chimiro.
• A muviri zvikuru muzongoza Stretch. Zvakakosha kugara muchinjikwa-makumbo marefu, maoko kanda pamberi muchipfuva chake yemauto uye kutanga ndivamutse uye zvuva.

A seti kurovedza vanofanira zvinosanganisira zvinotevera zviitwa kuti makumbo kukura:

• Bend gumbo panguva ibvi kutsikirira Makatsamwira pakatarisana gumbo ibvi rutsoka. Zvino isu tatanga kufonyora, maoko ake anobata pasi. Zvinokurudzirwa kuita 15-20 repetitions nechimwe gumbo.
• Amire, zvinokosha yokubva ruoko shure uye zvakasimba seri chair. Next kutanga squat pasina achisunungura rutsigiro. Zvinokurudzirwa kuti vaite hurongwa ka20.
• Amire, mupfige makumbo angu pamwe chete uye kuita neyemitenusirwa, kuedza kubata huma yake ibvi. Feet vanofanira kuva achiri. Tinofanira kuita 15-20 tilts.
• Kushandura kutanga chinzvimbo panguva nokugara. Mumwe gumbo anofanira kanyama mberi, uye wechipiri - zvakabaya ibvi. Ko Uchasendamira mberi kune ake akabata pasi.
• Next, urare pasi makumbo unoratidzwa uye maoko - iri divi. Makumbo anofanira kusimudzwawo imwe, vachitevera pakona rworwendo dzinenge 90 panyaya muviri.

Nokuita zviitwa izvi, imi hamugoni chete kuwedzera kukura, asi kusimbisazve muviri wako.