1 - Advanced Balance Exercise Programme
Kuramba uchienzanisa kwakakosha paunenge uchiita basa rinokosha rekushanda semabasa sekumira, kufamba, uye kumhanya. Mushure mekukuvadzwa kana kuvhiyiwa, unogona kubatsirwa kubva kune unyanzvi hupi hwechiremba wepanyama kuti ubatsire kudzorera kwako kutama. Kushanda kuvandudza mararamiro ako kunogona kuva chimwe chikamu chepurogiramu yako yepachirongwa yekukubatsira kuti udzokere kumabasa ako ezvisikwa.
Kuva nekukwanisa kuita zvinhu zvakarurama kunoda hutano hwakawanda huri mumuviri wako kuti ubatane. Mishonga yako, maziso, maziso, uye mashizha ose anofanira kushanda pamwechete kuti akubatsire kumira, kufamba, kana kuti kumhanya zvakachengeteka. Kuenzanisa kwako, kufanana nezvimwe zvinhu zvakawanda mumutumbi, zvinogona kuvandudzwa nekuitisa muviri.
Muongorori wako wepanyama anogona kukudzidzisa zvakakosha kubhadharo maitiro sekufanana kwemakumbo kumire uye tandem uchienda kunobatsira kutanga iwe kuvandudza maranho ako. Kana izvi zvidzidzo zvikava nyore kuita, unogona kuramba uchishanda mukuvandudza mararamiro ako nehuwandu hwemari yekurovedza chirongwa.
Yeuka, kuti uwedzere kubudirira muhutano hwako, iwe unofanirwa kuumba mamiriro ezvinhu anotsvaga maitiro ako ekuenzanisa. Iwe haufaniri kukanganisa kuchengetedza kwako kana uchidaro. Nokudaro, zvinokosha kuti uongorore nemushandi wako wepanyama kana chiremba usati watanga izvi, kana chimwe chimwe, chirongwa chekuita basa.
Iko yakanyanyisa kubhadhadzira muviri inogona kuitwa zuva rega rega, asi zuva rezororo rinogona kudiwa kana ukawana DOMS, kana kuti kunonoka kutanga kutenderera kusuruvara .
2 - Single Leg Stance ne Squat
Kuti utange zvakanyanyisa kugadzirisa maitiro, edza mutsara mumwechete wegumbo ne squat. Kuti uite izvi, mira pane imwe netsoka netsoka yako kubva pasi uye zvakananga pamberi pako nemabvi ako zvakananga. Gwaira zvishoma pamabvi echikwata chako chechikwata uye svetera pasi masendimita mashoma.
Ita kuti bhodhi yako iende zvakananga pamusoro petsoka dzako uye haipindi mukati kana kunze apo iwe unotamba. Mushure mekupwanya masendimita mashoma, dzokera kunzvimbo yekutanga.
Dzokorora gumbo rimwe chete gumbo rinokwana gumi kusvika ku15, uye enda kune rimwe rinotevera: chiito chimwe chetsika T-stance.
3 - Single Leg T-Stance
Kuti uite gumbo rimwechete T-stance exercise, mira pane rimwe rutsoka. Tambanudza maoko maviri kubva kune rumwe rutivi, uye wobva watambanudza imwe mheto kunze kwako - iva nechokwadi chekuti unochengetedza musana wako zvakananga uye nepepa yako yezinga.
Bata T-chimiro chemaitiro kwemaminitsi makumi matatu, uye ipapo dzokera kunzvimbo yakamira. Iwe unogona kuzvikumbirira iwe mberi nekufambisa maruva ako kuruboshwe uye kurudyi paunenge uine T-stance position.
4 - Bonus: Mira paFoam kuwedzera kuoma kune rimwechete leg Stance Exercises
Kusvetuka kwechikwata chimwe chete uye T-stance maitiro anogona kuve nyore nekuita. Kana izvi zvikaitika, zvipikise zvakare kuburikidza nekumira pane chidimbu chemupupuri kana pamutsipa muduku. Nzvimbo isina kugadzikana ichachinja maitiro ako uye mhinduro yemuviri yako kuuropi.
Iva nechokwadi kuti ugare wakachengeteka pawakamira panzvimbo isina kugadzikana paunenge uchiita gumbo rimwe squat uye T-stance. Kuvandudza mararamiro ako kunoda kuti iwe uedze kuenzanisa kwako, asi kusika mamiriro ezvinhu apo iwe unowira pasi haugamuchirwi.
5 - Imire BAPS Bhodi
BAPS chirongwa cherapi inorapwa mumakiriniki akawanda emapirini akagadzirirwa kubatsira kubatsiridza kumucheto kumucheto. Paunenge uchishanda kuti uvandudze kushandiswa kwako, kushandisa BAPS bhodhi inzira yakanakisisa yekushanda yese yemisumbu inotsigira chiuno chako, mabvi, uye chiuno.
Bhodi yeBAPS inoda kuti iwe uise rutsoka rwako pabhodhi risina tsvina uye uende nechitsiko chako mune dzimwe nzira. Iwe unofanirwa kubatisisa kune chimwe chinhu chakasimbiswa apo paBAPS board. Kudzora ndicho chinhu chikuru - usabvumira bhodhi kuti rikurumidze kurohwa nenzira dzakawanda. Mitsara yeBAPS inofanirwa kuitirwe kudzokorora 15 kusvika ku20.
6 - Wobble Board Bhizimisi
Bhokisi rakanyunguduka ipurasitiki kana mapuranga ane chimiro chakavezwa pasi payo. Kumira pabhodhi kunoshungurudza kukoshesa kwako nokuti bhodhi rinokuma rinoumba nzvimbo isingachinji.
Kushanda nebhokisi rakakosha kuti uwedzere kubhadhara kwako kunogona kunge kwakaoma, uye iwe unofanirwa kuva nechokwadi kuti unoramba wakachengeteka kana wakamira pairi.
Kutanga maitiro ekugadzira bhodhi kunofanira kuitwa nezvose tsoka. Mira pabhodhi nemakumbo ako kune rumwe rutivi rwebhodhi. Edza kuramba uchichengeteka kwemaminitsi makumi matatu kusvika makumi matanhatu, uye wozotora nguva. Iwe unogona kupikisa mararamiro ako nekuwedzera nekuvhara maziso ako pawakamira pabhodhi rezeri.
Kuti uwedzere kuwedzera dambudziko kuenzanisa bhodhi maitiro, edza kumira pabhodhi nemakumbo ose, uye zvino ita mini squat pabhodhi. Bata squat kwemaminitsi mashoma, uye dzokera kunzvimbo yakamira yakamira.
Kana kumira pamakumbo maviri pabhobho rinogwedava kunenge kuri nyore, unogona kufambisa basa racho nekumira pabhodhi nechitsiko chimwe. Isa rimwe rutsoka mukati mebhodhi uye umira kwemaminitsi makumi matatu nemakumi matanhatu. Zvakare, svinudza meso ako kuti uwedzere huwandu hwekutambudzika.
Rimwe jumbo risina kumira pabhokisi rinogweda rinogona kuitwa zvakanyanya kuoma kuburikidza nekuita imwe yakagumbatira mini squat. Mira pane rimwe rutsoka mubhodhi, uye zvishoma nezvishoma pasi pasi pasi masendimita mashomanana nokukotamisa bvi rako. Bata nzvimbo yakatsvaira kwemaminitsi mashoma, uye dzokera kunzvimbo yekutanga.
7 - BOSU Ball Exercises
Bhou bhora iri kurapa uye chiito chekushandisa icho chinobatsira kuvandudza unhu hwakanaka uye kuenzanisa kuburikidza nekusika nzvimbo isingachinji pane iyo yekushandisa. BOSU inomiririra "kumativi ose maviri," zvinoreva kuti unogona kushandisa BOSU nechepamusoro padzika pasi kana nebhokisi rakapoteredza pasi.
Tanga maitiro eBOSU nokumira paBOSU nemakumbo maviri padivi rakapoteredza. Tora chikamu chako chemaminitsi makumi matatu nemakumi matanhatu, uye wovhara maziso ako kuwedzera dambudziko. Kuita zvikwereti paBOSU zvinogona kuitwa kuti uwedzere kupikisa uwandu hwako uye kuvandudza simba remakumbo.
Kamwe kambomira pamakumbo maviri paBOSU inenge iri nyore, shandura kumira paBOSU nemagumbo rimwe. Zvakare, wedzerai kushanda nesimba nekuvhara maziso enyu kana nekuita zviduku zviduku paBOSU.
Paunenge uchifambisa BOSU uye ugoisa rutivi rwakakomberedzwa pasi, iwe unogona kudzokorora kubhejira maitiro nekumira pane imwe nzvimbo yakadzika. Kufambira mberi kubva pakamira nemakumbo maviri paBOSU, kupfiga maziso ako, nekuita zviduku zviduku. Zvadaro ita basa rekufambisa nemutsara umwe paBOSU.
Mushure mekukuvadzwa, kurwara, kana kuvhiyiwa, kufamba kwako kushanda kunogona kuve kwakakwana uye iwe unogona kuva nekutambudzika kufamba-famba. Kusinganzwisisiki kusina simba kunogona kuve kushanduka kumwe kunobata maitiro ako ekufambisa. Kana ukashanda pamwe chete nemushandi wako wepanyama uye nekufambira mberi zvakakodzera kuburikidza neiyo yakanyanyisa kubhadhara maitiro, unogona kuchengeteka nekukurumidza kudzokera kune yako yakakwana yehutano.