Gymnastic bhora: musha yokurovedza muviri

Gym bhora, kana tiri kupfuura inoshandiswa kuzomudana - fitball, vaiona zvakasikwa muviri michina. Kana akasarudza zvakanaka yakatarwa kurovedza unogona kurishandisa zvinyatsobuda tsandanyama mapoka anenge zvose, kunyange kumba. Rinogona kushandiswa vakazvimirira, uye kunogona vakagadzirira nevamwe muviri midziyo: dumbbells, weighting, expanders.

Fitboly kuuya mhando dzakasiyana, vari anoparadzirwa maererano dhayamita uye mhando pamusoro. Exercise bhora inogona vaima (zvachose kumeso kana chinjikira mavanga), satin kumugumo (Dai zvishoma) uye masaja (pamwe raidudzwa anorovera, namaberere). Feetball dhayamita yemakomo kubva masendimita 40 (bhora ichi gymnastic vana) uye kusvika masendimita 90.

To kirasi pamwe goko ichi vakabatsirwa uye mafaro, unofanira kuti urutakure zvakanaka, kufunga pamusoro kureba wako uye ruoko kuti urefu:

- kuwedzera kune 1,55 M uye kureba 45-55 masendimita dhayamita ruoko feetball dozhen kuva masendimita 45;

- aine Kukura 1.55-1.65 M uye 55-65 masendimita ruoko kubata bhora ane dhayamita 65 cm;

- munguva kukura 1,66-1,70 uye ruoko kureba 65-80 masendimita dhayamita bhora anofanira kuva 70 cm:

- kukura anodarika 1,70 M uye 80 masendimita noruoko iwe tichaswedera fitball 75-90 cm.

Nokuti zvidzidzo zvevana vanofanira kusarudza yokurovedza muviri bhora nenyanga kana chinhu chakakombama, kureva, pamwe namarudzi yemapoto kuti mwana anogona kuchengeta kunyatsofunga, uye iye nevamwe.

Fitboly vaiita kuti zvidzidzo nevacheche kubva masvondo maviri zera. Izvi zvinoita kuti kubata bloating, kuva vestibular, rinoonekwa uye kinesthetic nomunhu. Uyezve, zvakanaka kunyatsobudirira uye kwakasimbisa tsandanyama mapoka ose.

Sezvo yokurovedza muviri bhora haina contraindications, kunyange vakadzi vane pamuviri vane nidzwa nayo. Panguva zvidzidzo pasi kuongororwa murayiridzi akaita seti kurovedza zvainanga kurovedza uye kutandara tsandanyama ari shure, chiuno, hudyu uye dumbu, izvo zvinoita kuti matauriro avo. Uyezve, maekisesaizi kunonatsiridza kweropa, kuderedza marwadzo, kubvumira kunonyanyisa faranuka.

Sezvambotaurwa, chiitwa bhora kunobatsira kusimbisa mapoka tsandanyama anenge ose uye nokupisa mafuta. By pacharo, fitball kusagadzikana, uye kuzviita, unofanira kuongorora kwete chete yakarurama kuitwa, asi kuti vave nechokwadi kuti haisi nekuumbanidzwa, uye mutoro ichi kaviri pamusoro muviri, iyo inotungamira kuna unopfuta macalorie.

Saka, zvinokosha muviri pamwe fitball :

Press. Panguva zvidzidzo, unogona kushanda nomusi oblique abdominal tsandanyama, uyewo okumusoro lobes. Paucharara kumusana kwako uye Svinai bhora shins. Kurera yakarurama gumbo kumusoro, unogona kushandisa rezasi abs. Kana makumbo hwakakungwa kupfeka fitball pamusoro uye Achitsaudzira, kunoshanda rezasi abs. In chete nzvimbo aishanda obliques, Kutakura kugokora kune nevakomana ibvi.

Back uye magaro. Wonderful muviri unokubvumira kushanda wandei mapoka tsandanyama. Kuti aite izvi, enda pasi mudumbu pamusoro fitball, makumbo wakaiswa (semuenzaniso, zororo parusvingo kana pasofa), maoko shure musoro wake. Zvakakodzera kudzikisa muviri sezvo yakaderera sezvinobvira, anenge anobata pasi pahuma yake, uye ipapo kusimudza napo. Pamusoro unofanira kubata pasi magaro.

Makumbo. Agere bhora, kudhonza pamberi gumbo akananga, yakaderera uye uchaimutsa. Dzokororai tinosvika pedyo vanokakata gumbo kurutivi. Kusarudza wechipiri: kupfugama avete bhokisi riri bhora. Kudhonza gumbo shure, kurera uye ezasi, ipapo kuita nzira, relegating gumbo kurutivi.

Chest. Pachiitwa ichi vachada dumbbells kana masimbi. Fitball kushandiswa senzvimbo mitambo chitoro. Kureva, unofanira pasi pasi musana wake (pamafudzi mashizha), makumbo hwakakungwa pamabvi ^(95), magaro akasungirirwa. Dyarai maoko dumbbells kuti chinjikira chinzvimbo, ipapo To kuderedza shure. Chiitwa ichi kunonatsiridza zamu chimiro zvakakwana, anosimudza uye zvinoita zvakawanda kwakavharwa nenyama.

Edza kuita pamwe fitball zvakanyatsorongwa, kana kunzwisisa mumwe, zvidzidzo dzinoitwa ose rimwe zuva, kana dzakasiyana gadziriro (chinjana tsandanyama), zvinokwanisika kuti kubata ose zuva.