Aya maitiro ekurovedza maitiro anozoita kuti tsika dzako dzive itsva
Kana iwe uri jeni rebhazikoro, iwe unogona kunge uchida kuita kuti iwe uende-kwomuitiro wekuvhivedza, zuva rimwe nerimwe. Mushure mezvose, zvinonakidza kushanda, zvinonakidza uye zvakagadzirirwa kukurudzira mimhanzi. Asi kuita basa rimwechete rega rega zuva rega rega haisi pfungwa yakanaka, kunyange iwe uchida, nokuti inogona kutungamirira kukuvadzwa kwepamusoro, kupisa , kusuruvara kana kuneta.
Uye apo muviri wako unofanirwa kuenda kune rimwe basa, zvichava zvakaoma kuwana zvigumisiro; iwe unogona kunyange kutema hombe yemagetsi .
Ikoko ndiko kunodzidziswa kwepamuchinjikwa, nzira inotenderera pane dzimwe nzira dzakasiyana-siyana dzokugadzirisa maitiro ekuvandudza mafungiro ehutano uye musimba simba, kutsungirira uye kuchinja. Kubata pamuchinjikwa ndiyo imwe yenzira dzakanakisisa dzekuwedzera zvakasiyana kune chero chirongwa chekuita basa, kusanganisira bhasikoro remukati. Ichaita kuti uwane hutano hwakakwana, huchengetedze iwe huchikurudzirwa, hukubatsire kudzivisa kukuvadzwa uye kudzivirira hupenyu hwako hwekuita basa kubva pakuwana stale.
Kune nzira dzakasiyana-siyana dzekuyambuka-chitima-nenzira dzakasiyana-siyana dzekushanda kwepfungwa, simba kana kudzivirira kudzidzira uye kushanduka-kuwedzerwa maitiro. Kuti udzivirire kusaenzana kwemasumbu , yako yakanakisa kubheti ndeyekubatanidza mhando dzose zvitatu mu regimen yako.
Zvakakoshawo kuita mamwe maitiro anobatsira ane hutano hwakanaka nebhadharo remukati. Semuenzaniso, kuvaka masimba emwoyo nekushandisa maitiro emhando dzakasiyana, kushanda kwakakwana kunobatanidza kumhanya kana kutamba, kufamba kwakasimba, kushambira, mvura yakadzika inomhanya , kutamba, kupamba kana kushandisa elliptical machine.
Kuvaka musimba simba uye kutsungirira mukati memuviri wako wepamusoro uye uri pasi, unogona kuita calisthenics, shandisa masero emasero ekurema, kettlebells kana kuti mapikisi .
Kuti uwedzere kugadzirisa kushanduka kwezvinhu, sarudza basa rakadzika, yoga , tai chi kana kuti Pilates mat class. Icho chinhu chinokosha chinonyanya kukosha nokuti mamwe mapoka emasumbu-akadai sehup flexors , iyo IT (illiotibial) band, uye trapezius uye latissimus dorsi mumashure-anogona kunyanya kusimbiswa nebhasiki remukati kuitira kuti uve nechokwadi chekuisa shure .
Kuti uite mamwe mabasa aya mubasa rako rekushandisa, iwe unogona kushandura mabasa ako kubva kune rimwe zuva kuenda kune rinotevera nekuita bhasikoro romumusha rimwe zuva, kushambira rinotevera, kuita bhasikoro remukati uye kudzidzisa simba zuva rinotevera, kutora chikoro chePirate mathi inotevera zuva nekudaro.
Ngatitarisei nezvezvimwe zvikomborero zvezvinomwe zvinomiririra maitiro ekurovedza muviri:
- Mhanya inoshandisa yakawanda yemisungo imwechete sezvinoita bhasikoro remukati uye inobatanidza miviri yenyu. Iyi inzira yakanaka yekuwedzera simba rako. Izvi ndizvo zvakafanana nekufamba nekufamba kwenguva, izvo zvinosanganisira kusava nemafungiro mashoma uye kunowedzera kusava noutano hwakanyanya.
- Kubhabhatidza inokosha kwazvo yekurovedza muviri yekudzidzira mabhatisti emunharaunda nekuti inoisa muviri wako wose-maoko ako, makumbo ako, mapepa ako uye shure uye wako abs. Uyezve, inopa stellar yemwoyo yekudzidzira kana isingabatsiri. Mvura yakadzika inomhanya inopa zvakanaka, zvishoma-inokonzera mishonga yemwoyo, zvakare.
- Kurwisana nekumhanya kwakasimba, pasinei nekunze kana pamushonga wekurota, chinhu chikuru chekushanda kwemwoyo. Inosimbisa muviri wakadzika uye muviri wepamusoro, kunyanya quads (iri mberi kwemahudyu ako), chiuno, gumbo, kumusoro nepamusoro kumashure nemapfudzi.
- Skating inotenderera pane kufamba kunofanana kwakafanana nekufambisa kwakanakisa kunoshandiswa mumakwikwi emumusha, izvo zvinoreva kuti iwe uchange uchinetsa misungo yakafanana inoshandiswa mumabasa ose maviri. Zvingangodaro zvaitwa pazaya kana pakarongwa, kushambadzira kunonyanya kunakidza kwekuita basa kwe quads uye glutes. Sezvo bhonasi yakawedzerwa, inogona kukurudzira agility uye musimba simba.
- Inonzi elliptical machine inotsigirwawo nekufamba-famba, saka inoshanda semasikirwo akafanana semakwikwi epamba. Zvichienderana nehuwandu hwekudzivirira uye kutsigira iwe pane mishonga, uye kufamba kwaunoshandisa, unogona kuwana cardio workout iyo yakafanana nebhajiro remukati uye rinomhanya.
- Pilates , kubata mupfungwa-kushanda kwepfungwa kunosimbisa kumira kwakakodzera uye kufema nekufambisa zvakakwana kunogona kukubatsira kuti uwane mafungiro mumasimba ako, hukuru hwemagariro ako muzvikamu zvako uye nheyo yakasimba, kubva kune iyo kuunza simba mukurohwa kwako. Kana iwe uchinetseka nemarwadzo ekudzokera shure, kuumba musimboti wakasimba kunokosha.
- Yoga , chimwe chiitiko chepfungwa, chinowedzera simba remasimba, kushanduka kwezvinhu uye pfungwa yekufunga. Inogona kunyanya kubatsira kune vanofambisa mabhasiji nekuti vazhinji vezviitiko zvinotarisirwa nehudhu hunochinja, humwe hutsika uye hunocheka shure, nzvimbo dzinogona kunyanya kusimbiswa mumabhasikoro. Anofanana neAkumusoro Kusangana NeMbwa, Kuderera Kunotarisana Imbwa uye Mhare Anokwanisa kupa rubatsiro rwekugamuchira. Yoga inogonawo kunge yakakwanisa kugadzirisa mabhasikoro emumusha nekuti mamwe anoisa mishonga yakakosha mubhokisi, kumusoro uye kumashure, nzvimbo dzisinganyanyi kukoshesa mabhasikoro.
Pakupedzisira, kuwedzera maitiro akasiyana-siyana ekufambisa kumapurisa ako epamberi yebhasikoro kunogona kukubatsira kusimbisa musimba unopikisa mumuviri wako, kudzivirira kukuvadzwa uye kuwana simba uye simba. Mune mafungiro ezvokwadi, kusanganiswa kwezvibatsiro izvi zvakakura kudarika chiyero chemunhu mumwe chete nokuti iwe uchakwanisa kutasva zviri nani uye nekushingaira kukuru.