Kurwadziwa kwepanyika kunonyanya kunetseka kunobata vanhu vezera rose. Zvichida nekuda kwekukuvara, kunokonzerwa nokutakura mafuta akawanda, kana kuendeswa nehutano hwakadai saArthritis kana osteoporosis, kurwadziwa kwemabvi kunogona kukutsanangurira kubva kumabasa nguva dzose uye kunoita kuti iwe unzwe usina kukwana mumabasa ako ezuva nezuva. Asi iwe haufaniri kutora nguva yekurovedza muviri apo unoziva kuti chii chinogona kukupa kukurudzira kukuru pasina kukuvadza mabvi ako.
Chikonzero nei Kufa Kwepano Hakusati Kufananidzira Kupera kweKushanda kunze
Kunyange zvazvo squats nemapapu zviri zviviri zvekuzivikanwa kwazvo muviri, zvinoita kunge zvakaoma kuvanhu vane mabvi akaipa. Nenguva isipi, pane zvakawanda zvedzimwe muviri zvekuita muviri unogona kukupa basa rakakura asi unowedzera. Pano, isu tinokurudzira mapfumbamwe emamwe maitiro e bodyweight ayo achakubatsira kuti uwane maitiro asi uchidzivirira mabvi ako.
Zvimwe zvezvatinoda zvichange zvichishandisa zvigadzirwa zvakadai sekudzivirira mabhande , asi vamwe vanobatanidza bhora rakagadzikana. Kushandisa midziyo yakaita seyi kunogona kubatsira kubvisa zvimwe zvematambudziko akaiswa pamajoini ako achiri kukubatsira iwe kusvika pahuwandu hwakazara hwekufamba. Saka edza imwe kana yose yezvipfumbamwe zviito zvekudzivirira muviri apo iwe unoda kutaurira, kusimbisa, uye kuve muhumwe-pasina kuisa mhiri pamabvi ako.
Uye kana mibvunzo yako yegabhu ikangokonzerwa nekusava nesimba uye kubatana kwakasimba, nekuita zvimwe zvezviito izvi, iwe uchakwanisa kusimbisa mabvi ako nemisungo yakapoteredza uye kupedza ku squats nemapapu munguva inotevera!
Hamstring Roll-ins pa The Stability Ball
1. Tanga kurara shure, maoko nemaoko netsoka pamusoro pekubata bhora.
2. Finyidza gwede uye kusa uye simudza muviri kusvikira iwe uri munzira yakarurama nemapfudzi chete uye musoro wakasununguka pamat.
3. Dhonza zvidzitiro kumagetsi, uchiputira bhora mukati, wozosimudza bhora zvakare. Ramba uchikwevera bhora mukati nekunze kune nhamba yaidiwa yepamusoro. Zvishoma nezvishoma muviri udzokere kumate.
Target: hamstrings, glutes, back, core
Kurwisana Bhuku Rimwe Rokukudzwa Ratidza Squeeze
1. Bata inosungirirana pedyo nehudyu nemabhanhire akadzikamisa uye iise tsoka mbiri pahup-hip-width apart.
2. Simudza rutsoka rworudyi uye tambanudza boka racho zvakare kumakona, kupenya yako glute. Chengeta gumbo rakarurama. Kusunungurwa uye shandura mapande.
Target: glutes
Kurwisana Bhuku Shandisai Chikwata
1. Mirai pamakumbo nemakumbo mapepa-kuputirana uye mubatisise pedyo nekuputika mapfupa.
2. Chengetedza makumbo nguva refu kana iwe uchisimudza gumbo rakananga kune rumwe rutivi, ipapo gadzika tsoka dzako pasi uye shandisa mhiri kuruboshwe kurutivi. Icho chikamu chekudzokorora kumwe.
3. Sezvaunoshandura makumbo akavharidza kurutivi rumwe, iva nechokwadi chekuti iwe usanyanya kusimba kuitira kuti muviri wako ugare wakareba uye "usati wambomira" kune rumwe rutivi.
Target: makumbo
Kurwisana neBan Outer Thigh Press
1. Isa musana wako nemakumbo zvakananga mumhepo kumusoro kwechiuno.
2. Isa nzvimbo yebhande iri pasi petsoka dzako uye ibata pamwe chete muchipfuva chako.
3. Shingairira makumbo akazaruka kusvikira makumbo ari muchitsiko chechikwata uye bhendi yakasimba. Bvisa zvishoma.
Target: makumbo
Mheto Inokurudzira
1. Tanga pamativi ose mana nerutsoka rworudyi rwakatambanudzwa kwenguva refu.
2. Finyisa kurudyi uye gadzirisa kusimudza rutsoka rwakarurama kusvika kune denga. Zvishoma nezvishoma uye dzokorora nokuda kwenhamba yaidiwa yezvekare. Ita chokwadi chekugara uri musina kusimba uye kudzoka zvakananga.
Target: glutes, hamstrings, core
Glute Kickers
1. Bvisa pamakumbo mana uye uuye nechemberi pamabvi pamabati akabata chitsitsinho chairo pamusoro pemabvi netsoka kuchinjwa.
2. Finyisa kurudyi uye gadzira joko rorudyi kusvika padenga. Bvisa zvishoma pasi uye fanyisa zvakare. Dzokorora nhamba yaunoda yezvepamusoro, uye shandura mativi, uchengetedze usina kusimba zvachose.
Target: glutes, hamstrings
Kugadzikana Bhora Rimwe-Mhete Simudza uye Dzasi
1. Tanga kurara shure, maoko pamwe nerutsoka rwepamusoro pamusoro pokusimudza bhora uye gumbo rekumanheru rinowedzera mumhepo
2. Shingairira pfuti pabhora sezvamunosimudza muviri wako kuitira kuti iwe uri munzira yakarurama nemapfudzi chete uye musoro wakasununguka pamutambo. Rutsoka rworuboshwe harufambi.
3. Zvishoma nezvishoma dzokera pasi. Dzorerai chidimbu chaunoda chekudzoka uye shandura tsoka.
Target: hamstrings, glutes, core
Kurwisana Bhendi Bhute Blasters
1. Gadzira pasi uye uvhare pasi pasi petsoka, uye uise maoko pasi pasi pevamwe mapepa anobata zvigaro pasi.
2. Simudza mabvi akadzika kubva pasi pasi zvishoma uye pfugama netsoka kumashure kuti uwedzere gumbo zvakananga pamusoro pebhanhire, uchidzidzira glute yako.
3. Bvisa zvishoma nezvishoma kuisa mabvi shure. Ramba uchitsvaga reps uye unoshandura tsoka.
Target: glutes
Moto Hydrants
1. Tanga pazvinhu zvina.
2. Kushandisa gumbo rekunze nekunyemura, simudza rimwe bvi kunze uye zvichikwiriridza bhegi rako rakakotama pa 90-degree angle. Deredza mutsipa wako uye dzokorora kune rumwe rutivi.
Target: glutes, quads, mahudyu