How kuvaka magaro kurovedza munhu kana nzvimbo iyo makumbo kukura.

Sorry, asi mbongoro yenyu varume Kashoma kuteerera. Kudivi rimwe, nekuti hazvina watchable chaizvo nzvimbo. Nokuno rumwe - zhinji havambokwanisi batanidza kukosha. Uye pasina! Women - akasiyana maonero. Uyezve, varume shure ravanotarisira. Asi kwete nomumwe kuti chakafanana roach hwakaoma kana rambu yakakodzwa gwayana. Saka endai mberi - pakukwana.

Sei kupomba ari magaro murume pave nokudzidzisa panguva gym centre, apo siyana muviri michina akagadzirirwa kuti kukura akasiyana tsandanyama. Nokuti varume, kuitika mumitambo, zvinokurudzirwa kuramba imwe kudya. Caloric yaunodya anogona kuwedzera 4500kkal. Zvokudya zvinofanira kusanganisira zvakakwana mari mapurotini uye mavhitaminzi.

How kuvaka pamagaro murume uye handaizorwadziswa? Vanofanira kuomerera nemitemo nzira. Haukwanisi mukaputsa nheyo gradualness mitoro, zvinoshamisa kuwedzera vhoriyamu, zvikuru uye kunzwisisa chiitwa. Uye, chokwadi, nyatsoteerera tsandanyama vanogamuchira mukuru mutoro.

How kuvaka magaro munhu pfupi? Chete nokugara makirasi nezuva, mugumisiro angatarisirwa mune shomanana. Kana zvikava zvechokwadi nokukurumidza chaizvo, enda yaunodya zvinodhaka kuti vabatsire kuvaka kwetsandanyama.

How kuvaka magaro munhu uye haina kuwana nani? Unogona kubatsira zvinovaka muviri, yakaitwa kufungisisa kudyiwa macalorie. Uye, chokwadi, kuva nemararamiro ane utano, pasina zvokudya uye kudhakwa.

How kuvaka magaro kumba? Suggested kurovedza nyore chaizvo kuita pamba, kana kushandiswa yokurovedza muviri, hazvibviri kuti chero chikonzero. Hongu, uye basa zvinofanira kuitwa yokuzorora.

Kurovedza nokuda magaro.

Exercise №1. Bouncing.

Kutanga chinzvimbo - maoko shure musoro wake, agere, emaoko kunonyanyisa vakarambana tsoka akaisa pafudzi-upamhi kunze. Kuita 20-25 bouncing, pasina akasendamira mberi. Zvitsitsinho maererano pasi, achiwana nyoro. Nhamba -3 kusvika.

Exercise №2. Spring.

Kutanga chinzvimbo - lunge rutsoka rworudyi, maoko pabhandi rake. Gokora kuti mhino pamwero. Kusiyiwa rutsoka pamusoro mhino, akakotama zvishoma. Panguva maminitsi mumwe uye imwe hafu kuita springy inofamba pane zvishoma kumhanya. Mushure kuguma chinzvimbo tsoka kushandura pasina kumbomira. Number - 2 nekutungidza mumwe gumbo.

Exercise №3. Tap.

Kutanga chinzvimbo - hudyu kutora pamusoro 45-dhigirii vanobwembura gumbo panguva ibvi, maoko kuvimba nechigaro. Mumaminitsi nehafu kunonyanyisa muhudyu shure. Back kuramba yakatwasuka, kwete akasendamira mberi. Change gumbo chinzvimbo. Number - 2 nekutungidza mumwe gumbo.

Exercise №4. "Pistol"

Kutanga chinzvimbo - tsoka fudzi upamhi oga, rworuboshwe pabhandi rake. ruoko rworudyi kuvimba pamadziro kana nechigaro. Mhanya "chivhorovhoro" (squatting) negumbo rake kurudyi, kuruboshwe akatambanudza mberi. Kuwanda vagere kupota kusvika ka20. The yakakwirira padanho kudzidzisa, zvikuru zvaunofanira kuita kugara kupota. Zvakafanana kuruboshwe gumbo. Kana achiita zviitwa zvose stupnoy pivot rutsoka anobata pasi. Number - 2 nekutungidza mumwe gumbo.

Exercise №5. Kudzvinya.

Kutanga chinzvimbo - akagara chitsiko, Svinai bhora (nhabvu, Basketball) pakati makumbo. Dzvinya nazvo vaifanira simba kusvika ka40. Kuramba ari akasimbisa mamiriro masekondi 10. Number 3 nguva pasina kumbomira.

Exercise №6. Reversals.

Kutanga chinzvimbo - kusendama shure pamadziro, makumbo hwakakungwa kurudyi pamakona, maoko pabhandi rake. Foot pamwero. Rambira ichi chinzvimbo kusvikira zvishoma. Pasina kumuka, wedzera zvigunwe voga, zvakare kunonoka nokuda miniti imwe. Pasina kumuka, dhipuroya masokisi mukati, kuzopedza kwekanguva. Number - 2 kusvika.

Kumbomira zororo pakati anoratidza maminitsi 1.5. Pakati anoita 30 - 40 seconds.

zviitwa izvi kuchakubatsira kuita mbongoro yako kukwezva vakadzi. Uye nditende, ivo achawana! Mwedzi inoverengeka kudzidziswa - uye mbongoro yako risingadzivisiki.