Street Workout - ichi ... mumugwagwa Workout: kuekisesaiza

Vanhu vazhinji dzemazera akasiyana-siyana vanogara mumaguta ano, chido itange mararamiro utano. Uye kurovedza muviri mumwe pfungwa dzinokosha dzinogona kubatsira kubudirira pachinangwa ichi. Pakati siyana nzira paumbwe muviri wakasimba uye akanaka anopindura rinokosha nzvimbo mumugwagwa Workout. Izvi chaizvoizvo chimwe rinofarirwa kupfuura mumugwagwa mutambo wacho panguva.

Chii ndiwo Workout mumigwagwa

Kana tikatarisa kukosha rokuti pacharo, zvinokosha kuziva kuti mumugwagwa Workout - Kudzidziswa uku Outdoor. Chaizvoizvo racho nechokwadi kuti basa iri chete yayo uremu kuburikidza siyana michina mitambo (chinjikira mbariro, dzakafanana namazariro, etc.) Outdoors.

Zvinokosha kucherechedza kuti mumugwagwa Workout haagoni kunzi munhu dzakazara mutambo, asi ndiwo mirayiridzo dzomumusha kugwinya. Kunyange zvazvo chokwadi ichi hachidzivisi kunhaka pamusoro Tournaments dzakawanda. Kana iwe teererai simba pamusoro kukura Workout kukurumbira pasi pose mumugwagwa, tinogona zvakachengeteka vanofunga kuti dzimwe nguva gare gare, iye achava pamutemo somumwe zvemitambo.

Zvakanakira makomba vanga vaneta

Street Workout - iri yakatarwa kurovedza, izvo anenge hakubvisi kukuvara, zvakajairika vanhu vanoshanda pamwe masimbi. Uyezve, makirasi akadaro zvinowanikwa munhu ane kuwana papuratifomu chete nomuzariro, zvigaro, chinjikira uye kutwasuka Manera namazariro.

mugwagwa Workout Sport anobvisa mwoyo zadzisa uye achiita ngozi zvinhu kudzidziswa simba. Zvikurukuru, izvozvo waanodzikisira mukana musana kukuvara kuti yokurovedza muviri panguva isiri unyanzvi Somuenzaniso, squats, muri zvakajairika. Sezvo mumwe zvakanakira inoenda kurovedza muviri ari Workout mumugwagwa, unogona kunan'anura yakanaka nomuviri anotenda, yakadzikama kukura akasiyana mapoka tsandanyama, akanaka nzvimbo uye kardioeffekt chinokosha.

Nhoroondo chiitiko

Pakutanga, Workout mumugwagwa, kurovedza izvo zvaireva makirasi vanhuwo dzinodiwa muviri zvokushandisa, yakatanga muna America. Kudanana rokutanga kuratidzwa chinokosha pamusoro US panze vanga vaneta anogona kutanga muna 1993. Panguva ino, iyo West kwakasimbiswa mitsetse basa, aizivikanwa Calisthenics. Musimboti zviitwa izvi kwaiva kushanda bedzi kwavo muviri uremu pachavo.

Nokuti kuti mukutanga 2000s, Indaneti yazova zvikuru nyore, mashoko Exchange yakasvika kuvandudza. Izviwo, akabvumira vagere Kishi kudzidza pamusoro ruzivo kuvagari American uye kunhonga tsika mberi kwomuviri. Panguva iyi, yakanga rinoparadzirwa mavhidhiyo kuti akapa boka African-American mafeni Outdoor vanga vaneta. Vamiririri vechidiki mitambo vakaratidza hunoshamisa tsandanyama uye kuita zviitwa dzakaoma panguva dzose Russian ruzhinji anoshongwa. Akadana izvi mavhidhiyo cram vanga vaneta. Gare gare, mavhidhiyo aya kuramba akatanga nokunyora magwaro sezvo Street Workout (Street mumugwagwa Workout).

Sezvo vakawanda munharaunda iyi mutambo mumigwagwa akakura, zvakatanga kuonekwa Websites, izvo zvave takazvipira kuna nyaya kudzidziswa pachena-mhepo yokuitira. Uyezve, zvakafanana zvivako kurovedza zvinonzi nevakawanda kushandiswa mumigwagwa yaimbova Soviet Union uye kuitwa zvakanaka netsika mafirimu American. Somugumisiro, Workout mumugwagwa zvava zvinenge akakurumbira zvikuru munyika Kishi kunyika pane muUnited States. Official Workout Kuchinja nokuzviuraya-nhungamiro youduku kwakaitika muna 2008. Zvinofanira kucherechedzwa kuti paumbwe tsika kurovedza mumigwagwa kukanganiswa uye dzhimbarr. Ichi weColombia mutambo, iyo inoshandisa zvakafanana mazano sezvo mumugwagwa Workout.

Mhando makomba vanga vaneta

Pasinei nokuti panze makirasi vane chimwe zvazviri, vamwe kusiyana siyana zvivako zvichiripo. Somuenzaniso, mumwe mugwagwa Workout yakarurama inosanganisira kurovedza pamusoro kufanana mbariro uye zvido zvevanhu nomuzariro. The kurovedza pamanyorerwo ichi, simba mumigwagwa jimunasitikisi kunoramba achiudza, uye yakare honed pakukwana.

Maererano cram mumugwagwa Workout, pano kusimbisa iri kuvandudzwa simba waivako, varehwa kuwedzera uwandu repetitions. Inocherechedzwa nhoroondo uyewo nguva apo kuti chero kunofambira mberi muviri, somuenzaniso, kugadzira muviri ari zvakaoma chaizvo chinzvimbo kubudikidza kushanda kushanda nesimba. Kazhinji, Fans Nzvimbo iyi rinoshandiswa kwete chete kune chinjikira nomuzariro uye kwakajairika anoshongwa, asiwo mbiru uye siyana kutwasuka uye zvido zvevanhu hukawanika.

mamwe marudzi

Pane subnapravleniya kunze zvinhu zvakasiyana kubva chaiwo mumugwagwa Workout Workout yaitaura siyana Racks, simba nehoro, achifamba uye bouncing pamusoro ake, uyewo vasiri mureza nezvimwe muviri.

Sezvo mumwe Opsioneel mirayiridzo inogona kutsunga Workout pamusoro dzhimbarr (Gimbarr). mhando iyi muchivanze weColombia jimunasitikisi dzinofanira kuzokurukurwa somunhu yoga chirango. Fans okudzidziswa akadaro anodiwa kunyanyofunga nezveShoko agility uye mukana wokushandiswa, pane simba prices. Zvinokosha kucherechedza kuti vakawanda Muchiitwa dzhimbarra ngozi uye kazhinji anoitwa nokushandiswa inishuwarenzi.

Program. mugwagwa Workout

Sezvo tsika kurovedza mumugwagwa yagara achishingaira kwaiitwa munyika Kishi nyika, nokuti nguva unogona kuwana yakawanda yakasiyana seti kurovedza kuti zvakagadzirirwa imwe chipfuro vateereri. Kana isu kutaura pamusoro Classics ari Genre, zvine musoro kuti usimbise mashomanana zvinokosha anoumba musimboti pachivanze jimunasitikisi:

- "Horizon";

- "cheki";

- "pfumo";

- "Muchinda mbudo";

- "kumedza";

- "goho mukuru";

- "Mwari gait";

- "Angel Exit";

- "Power Out" (maoko mumwe maviri).

Pane zvose zviitwa kunofambira mberi uye simba akanyorerwa vanhu pasina dzidzo chaiyo. Chinangwa chavo - kutanga putika simba tsandanyama, kuwedzera kutsungirira pamwero, simbisa nemarunda nemarunda, uyewo simudza padanho elasticity kare. Zvose zvinhu zvataurwa pamusoro dziri mune kufanana akadaro zvinokosha muviri, sezvo pamberi chidzitiro, kudhonza ari nemizariro, Dips uye uriri.

Training vakadzi

Street Workout - iri mhando penzira jimunasitikisi, izvo pachavo vanogona kuwana munhu, zvisinei kutanga kuita uye pabonde. Vakadzi vane mikana inopenya kuratidza mukana wavo munzvimbo iyi kwomuviri. Uye kuti anokosha zvirongwa zvakabvumirwa.

The chikuru Chinangwa naka pabonde, uyo akasarudza kuedza rwake pana Street mumugwagwa Workout, ndiko kusimbaradza tsandanyama uye kuvagadzirira mitoro inorema. Need kurovedza raitevera zuva, zvichitevera chirongwa chaicho:

1. zuva rokutanga. Akaita kusunda kupota, bhiriji nemateru, squats akatambanudza pamabvi.
2. zuva rechipiri. Pfungwa inobhadharwa lunges, squats akatambanudza pamabvi.
3. Nezuva retatu. Zvakakosha kuva zambuko, basketball akatambanudza mabvi ako kuna muchipfuva chako.

Zvakakosha kuwana munharaunda vanhu vasiri mugore rokutanga paaivatambudza mumigwagwa vanga vaneta. Vachange azobatsira chirongwa yakadekara munhu zvinoitwa yakananga munhu.

dzakaoma nokuti beginners

Sezvo mumugwagwa Workout chirongwa kurovedza nokuda zvose Mapato ose kuroorana, vatsva vave akabhadharawo hanya kwazvo. Saka, hwaro rakabudirira kutanga muna Street Workout - This chinjikira nomuzariro. Wokutanga basa iri kubata kunonyanyisa kangani. Shure kwaizvozvo zvakakodzera kuzorora kwemaminitsi 3. Zvadaro pane dzokororo yechiitwa, uye anopera kuzvivaraidza.

The rakatevera Danho - mapuranga. On midziyo iyi, zvakare, tinofanira kuita kunonyanyisa nhamba repetitions, uye ipapo kuteerera chinjikira kubhawa. Street Workout kunosanganisira kutanga kutsungirira, saka pakutanga zvinofanira configured kushanda kubva pamwoyo. Ndapedza chiitwa pamusoro pamatanda, unogona kutenga kuzorora maminitsi 5, ipapo zvakafanira kutarisa venhau.

Rinotevera kutenderera munhu kumbonyanya nyore marongerwo: kudhonza ari nemizariro, kusunda kupota, dhonzai-musana, zvakare dips uye vaviri nzira kuna chinjikira pakapuranga pamwe kumbomira zororo. Nokufamba kwenguva, nhamba repetitions zvinofanira hwakawedzera, asi pasina zvechitendero. Somuenzaniso, zvimwe wodzokorora mukati zuva kana maviri kunopfuura zvakanaka mugumisiro. Zvakakosha Haazombokanganwi qualitatively kudziya kukwira tsandanyama nemarunda pamberi Diving kupinda Workout. Izvi zvichakubatsira kudzivisa sprains uye kukuvara.

mureza nokudzidziswa

Nokuti vaya kare jairana nechigadziko mutoro, zvine musoro kuti kutamira zvikuru kunzwisisa chirongwa. All zviitwa, iyo ichapiwa pazasi, muzuva rimwe kunofanira kuitwa pasina kumbomira (zororo akaramba ari kwokutanga munguva). Total zvinogara vanofanira kuva 3-4, zvava zviri nani pfupi kuti shoma bvumidzwa pakati pavo.

Saka, zuva chaiwo mumugwagwa Workout Workout wokutanga unosanganisira zvinotevera yechiitwa:

• Achipa kudhonza mberi kutaba;
• dips kana muviri mberi zvakanaka;
• kusundira pamusoro zvanza (maoko vanofanira kuva nenguva papfudzi upamhi);
• tsoka kupepuka vise.

pazuva rechipiri dzakasiyana zvinhu:

• kudhonza kushandisa navanopinda kutaba;
• dips, asi ane yakarurama muviri;
• kusundira kupota nemaoko paupamhi voga;
• tsoka kupepuka vise.

zuva rechitatu:

• kudhonza ane rakamanikana kutaba;
• pushup nemaoko ako kupfuura papfudzi upamhi oga;
• dips tilted mberi;
• tsoka kupepuka vise.

Pazuva rechina kurovedza zvakakodzera kuita zvinotevera seti:

• kudhonza neizvi kutaba;
• inotunga-ups iyo mumaoko vari papfudzi upamhi;
• dips Direct muviri;
• tsoka kupepuka vise.

Sezvo mumugwagwa Workout chirongwa kurovedza zvakasiyana zvachose, kunzwisisa ichi inogona kutorwa sezvikonzero, zvishoma nezvishoma huchiita paro muviri mutsva.

apo kudzidzisa

Kuti zviri nyore aite zvinhu zvose penzira jimunasitikisi simba, ndiko kwakanaka kushandisa mumugwagwa zvizere Workout-nzvimbo. Basa richava nyore kana zvinotevera ndizvo zvichatevedzerwa kuwanikwa michina mitambo: chinjikira mbariro, matanda, chinjikira nembariro (curved, dzeraundi, curvilinear) nematanga nokuda kwechaunga, rusvingo mbariro uye mbariro zvakakwirira siyana. Izvi seti achava zvakakwana inozviitira aigona kubvumira yepamusoro mumugwagwa Workout vasikana nevakomana.

Usakanganwa pamusoro chikafu, iro rine zvakananga kukanganisa chimiro muviri. Kutanga, zvinokosha kuti kutsanangura chinangwa: kana uchida kuwana kwetsandanyama, unofanira kuteerera nyama nezvimwe inorema zvigadzirwa. Asi kuti anokurumidza kunoguma kukura mumugwagwa Workout muviri nani chinja kuti chiedza kudya. Panguva iyoyo panguva Workout kudya inokurudzirwa kukanganwa.

zvabuda

Kana isu anofungidzira matambudziko kurovedza panze pamusoro utano uye chimiro avhareji murume ari mumugwagwa, unogona kuita pachena mhedziso; ndiwo mumwe yakanakisisa nzira mabasa mumuviri vashandi vechiduku uye repakati vanhu. Izvi mhando maekisesaizi anenge anobvisa njodzi yokukuvadzwa, kusanganisira nomuzongoza, apo pokukudziridza tsandanyama corset. Zvinokosha kucherechedza kuti kumwoyo kuti Workout mumigwagwa anewo rinobatsira inonyatsobudirira. Asi yepamusoro ropa riyerere - iyi ndiyo imwe nheyo muviri utano. Saka, simba mumigwagwa jimunasitikisi zvakajeka anekodzero kuzivikanwa munzanga yanhasi.