Kana zvinosvika pakugadzirisa zvinhu uye kuenzanisa , bhora rekushandisa ndiro chirongwa chakanakisisa chekutarisa zvose. Chii chinoita kuti bhora rive rakanyanyisa kureva kuti rinogona kushandiswa sekutsigirwa, sezvinenge mune mamwe maitiro ekutambisa akaratidzwa pasi apa, kana kuti inogona kushandiswa kupikisa chikamu chako.
Chero nguva yaunenge uri panzvimbo isina kugadzikana, unoshanda kwete kungoenzanisa chete asi zvimwe zvinhu zvinokosha zvakadai sekubatanidza, masimba emadziviriro uye, kunyanya kukosha, nheyo .
Izvi zvinosanganisira nzvimbo dzose dzehutano nedzimwe nguva dzakasiyana uye dzimwe nguva zvinetso zvinotama zvinoda muviri wako wose kuti uite sechisimba.
Iwe uchazarura nzvimbo dzakaoma dzakadai sehudyu uye chifuva, zvose pavanenge vachivaka kuenzanisa uye kugadzikana.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana mamwe mamiriro.
Zvishandiso Zvinodiwa
Bhokisi rekudzidzira uye chikwata.
How To
- Mushure mekushanda kwako, kushambidzika kana kana masimba ako achidziya, ita basa rimwe nerimwe sezvinoratidzwa kwekutanga 1 rep, kubata imwe neimwe kwemaminitsi 15-30.
- Kuti uwane mamwe maitiro ekugadzirisa, ita basa iri katatu pavhiki, uchiita basa rimwe nerimwe katatu.
- Sununguka muga roga roga uye usazvidzivirira kana kushungurudza.
- Dzokai chero maitiro api anokonzera kurwadziwa kana kusagadzikana
1 - Chest Tambanudza
Gara pane bhora ugofamba zvishoma nezvishoma uchitevera kusvika iwe wakarara pabhora uye musana wako wakatsigirwa zvizere.
Batisera pamadziro kuti uenzane kana uchida.
Zorora mapapiro ako uende pamusoro bhora uye rega maoko ako apinde zvishoma kumativi uye kusvika pasi. Inzwa zvakadzika mukati mako muchipfuva chako.
Tora 3-5 mweya.
2 - Muviri Wega Unotambanudza
Uyu muviri wose wakatambanudza wakakwana kuti utarise zvose mberi uye shure kwemuviri wako uchishandisa bhora.
Mira pamberi pebhokisi nemakumbo ako akareba. Isa maoko ako pabhora uye, uchinge wakanamatira pamabvi, rodza bhora mberi.
Dzvinya pasi nebhokisi rako paunenge uchiputika bhora kunze kuti utarise hamstrings nemhuru.
Tora 3-5 mweya.
3 - Dzokera Dzoka
Iri rutivi rwakatambanudza rakakwana pakurongedza lati uye kumashure kwemafudzi.
Mira namakumbo akafara uye bhora zvakananga pamberi pako. Tora ruoko rworudyi ugoise pabhodhi. Shandura iyo kuitira kuti rutivi rworuoko rwako rwuri pabhora uye chigunwe chinotarisana kumusoro.
Uchishandisa rutivi rworuvoko rwako, pfugama bhora kuruboshwe uchichengetedza chiuno. Ridza bhora kusvika pamunogona napo kuti unzwe wakatambanudzwa mukati mako uye shure.
Tora mweya we5-21 uye shandura kune rumwe rutivi.
4 - Chimwe Chengano yeMagwaro
Nokuda kwekufamba uku, iwe uchange uine bhora sezvaunenge uchienzanisa.
Tanga nokumira pajoko rako rokuruboshwe nerutsoka rworudyi ruchizorora pamagunwe shure kwako.
Tora bhora zvakananga kumusoro pamusoro. Zvino, bvisa kubva muchiuno muchisimudza rutsoka rworudyi mushure mako, uchideredza bhora kusvikira rafanana nechomukati.
Mumuviri wako unofanirwa kuva wakarurama kubva pamusoro kusvika kune zvitsitsinho.
Tora bhora pasi pasi uye uise maoko pamusoro payo uchichengeta gumbo rorudyi riri shure kwako. Edza kufungira bhora kunze kwekuita kuti muviri uwedzere muviri kubva pamusoro kusvikira kunezvigunwe.
Bata 5 kufema uye dzokorora pane rimwe jumbo.
5 - Modified Half Moon
Ichi chiitiko chinoshandurwa hafu yemwedzi uchishandisa bhora sezvose zviri kutsigirwa uye chinetso kumari yako.
Tanga muhomwe yekare, kuenzanisa kune rimwe rimwe nebhokisi pasi uye maoko achizorora pabhora.
Iye zvino tenderera muviri wako kune rumwe rutivi kuitira kuti chifukidzo chako nehudyu zvitarise rusvingo rwepamberi, zvichiri kuenzanisa kune rimwe jumbo.
Kana iwe uchikwanisa, shandisa ruoko rwakakwirira kumusoro uye zvakananga pamusoro pefudzi rako uchichengetedza rumwe ruwoko pane bhora kuenzanisa.
Bata 3-5 mweya uye udzoke kune rumwe rutivi.
6 - Lunge Tambanudza
Nokuda kweiyo, iwe uchashandisa bhora kuti ugare pane imwe nzvimbo yerutivi rwenzira kuti utambanudze hip flexors uye muviri wepamusoro.
Tanga nekuzorora pabhora uye kutora gumbo rimwe mberi (rakagadzirirwa kusvika kune 90 degrees), rutsoka rutsoka rwakananga uye ruchienzanisa pazvenwe.
Iwe unofanirwa kunge uchizorora pabhora.
Bvisa maoko ako pamberi pako kana kumusoro uye unzwe kutambanudza muhudyu.
Tora mweya 3-5 uye udzoke pane rimwe jumbo.
Kana izvi zvichizununguka, edza kutama pasina bhora.
7 - Warrior II
Iyi yoga kushandiswa inoshandiswa uchishandisa bhora rekushandisa kwekuwedzera rubatsiro.
Tanga kubva paLunge Stretch mumutambo wekare, wakagara pabhokisi uine gumbo rimwe mberi uye wakakotama uye rimwe racho rakananga kumashure mushure mekuzorora pameso.
Zvino, kana gumbo rako rorudyi riri mberi, famba kuruboshwe kuruboshwe rwemukati. Iwe unofanira kutendeutsa tsoka dzako kuitira kuti rutsoka rworudyi runotarisana norusvingo rwomukati uye rutsoka rworuboshwe, rwakarurama, rinotarisana neusvingo rwepamberi seHarrior II .
Tora ruoko rworudyi rwakananga mberi pamberi pefudzi refudzi, kuruboshwe. Bata 3-5 mweya uye udzoke kune rumwe rutivi.
8 - Inner Thigh Ball Stretch
Gara pabasa rako bhora uye utore makumbo kunze kwepamusoro, zvigunwe kunze kwekona kadiki.
Bhendi mberi, kuchengeta mushure wakareruka uye kuisa zvikanda mukati memabvi ako.
Gara uri mukati, uchishandisa zvipfeko zvako kuti unyatsopfugama mabvi kunze kune yakadzika. Iwe unofanirwa kunzwa izvi mukati mehudyu.
Tora 3-5 mweya.
9 - Kumira Kudzoka
Izvi zvakamira zvakanyanyisa ndiyo nzira yakakwana yekutambanudza musana wako. Zvinogona kunge zvichinyanya kuoma nebhora guru, asi richiri kushanda.
Tanga nekumira nekumbundira bhora muchipfuva mako maoko ako akafukidzwa pamusoro pebhokisi.
Bend mberi kuitira kuti iwe uzorore bhora pamahudyu apo uchirega maoko ako achidzika pasi.
Sora muviri wako, urega makumbo ako akutsigire iwe, uye uzarurire shure. Tora 3-5 mweya.