Nzira Yokugadzira An Exercise Package ZveMangwanani Kutengesa

Kwemazuva ekudzidzira zviri nyore kwazvo kushandisa mashandisi akagadzirirwa akadzidzira, akabatanidzwa nevadzidzisi vezvidzidzo. Iye zvino zviri nyore kutenga maCD nemakirasi kana kuita maitiro pamwe chete nemupepeti weTV, zvakawanda zvinonakidza zvinoshandiswa zvinopiwawo mune zvemitambo Indaneti zvinyorwa, asi hazvizove zvakaoma uye zviri nyore kunyora zvinonetsa nyore, chinhu chikuru ndechekutevedzera zvinotevera:

• Pachidzidzo chimwe nechimwe, edza kusanganisa semapoka akawanda emasimba sezvinobvira;
• Izvo zvakaoma zvezviito zvinovaka, achishandisa chirevo: kubva nyore kuenda kune yakaoma (mune nzira yekuuraya), kubva kune nyore kusvika kune dzakaoma (pamutoro);
• Tanga nekufamba kana kunyorova kutarisa, kufamba kunofungidzirwa kunoshandiswa: kunyange iyo inoshandisa musimba ane simba (makumbo), asi nekuda kwomuitiro wayo kune munhu haisi kusimba kunokosha pamuviri, izvo zvisina kufanira mushure mokunge amuka, uye kunze kwezvo, zvinowedzera zvakakwana kukanganisa Nzvimbo dzemazino, dzinosimudzira mwoyo wepfungwa uye kuporesa;
• Nokuti chikamu chikuru chemuitiro wacho chinosarudzwa maererano neatomical principle - nekuda kwemisungo yebhanhire refudzi uye maoko, nokuda kweti uye mudumbu, kumakumbo uye, pakupedzisira, kumusana wose;
• Zvose zvakagadziriswa nemafambiro anoda kusanyanya kuderera kwekuurayiwa, chinangwa chavo ndechokudzikisa zvakanaka mutoro;
• Kusarudzwa kwemahombekombe akawanda kunofanira kuiswa kumamiriro ezvinhu anogadziriswa - mushure mekuita basa rekumangwanani, haufaniri kutora kuneta, zvisinei kuti unyanzvi hwako pakutanga kwezuva rekushanda huchaderedzwa;
• Vakadzi nyanzvi dzinokurudzira kuti kunyatsotarisirwa kunopiwa kumashure emashure, sezvo chikamu ichi chemuviri chinowanzovhara shure mushure mekusimbiswa, iyo inoguma ichitungamirira kune chitarisiko chechigodo, chinotenderera shure nechirwere chinoputika, uye izvi zvinotyisidzira kukanganisa kufamba kwechifukidzo uye kunokanganisa inzwi remuviri wemimba ;
• Vanhu vekugara muhurumende vanokurudzirwa kuti vaite zuva rega roga marudzi ose emafambiro emuviri panguva yekuraira: kushambidza, zvigunwe zvemaoko, musoro nemapfudzi anofambisa, usakanganwa pamusoro pemafungiro ekutsvaira (mberi - kumashure, kurudyi - kuruboshwe), kushanduka ("kusanganisa" kwemutsara) Zviratidzo zvemapapiro, kusvetuka kwemakumbo (mberi, kumashure, kumashure), squats uye kusarura kuri kurara mudumbu;
• Sezvaunodzidzisa, wedzera nhamba yekudzokorora kwebasa rimwe nerimwe, uye nguva yekutengesa inosvika kumaminitsi makumi maviri;
• Dzidzira muimba inoputika.

Heino muenzaniso wezvigadziriswa zvekudzidzira pasina zvidzidzo:

1. Kufamba munzvimbo.
2. Kurera pamakumbo (kamwe - maoko kumusoro, maviri - kurutivi).
3. Kuita mitambo kumativi (maoko kumusoro kwepamusoro).
4. Tilting forward - back.
5. Circular rotation ye trunk.
6. Mukusimbiswa kwekufamba kwechikepe uye kuwedzerwa kwemaoko (kusvitsa-ups kubva pasi).
7. Squats.
8. Kudonha kufamba nemakumbo ako kumativi.
9. Kufamba munzvimbo.