Izvi zvinodzidzisa muviri wose nekutarisa kubasa, kumashure , maoko, uye chiuno. Nguva dzose tora maminetsi mashomanana mushure mokunge mutambo wako udziya . Iwe unozvidzivirira kubva mukukuvara pamwe nekuvandudza mararamiro ako ekufambisa gorofu iri nani.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere, kana mamwe mamiriro ezvinhu uye uchinje chero basa ripi rinokonzera kurwadziwa kana kusagadzikana.
Zvishandiso Zvinodiwa
Girafu yegorofu ndiyo yose yaunoda. Iwe unogona kuita maitiro aya achisimuka kuitira kuti urege kuwana chero hutsi hunotapira pa gear yako uye iwe unofadza gwara rako regorofu nemabatiro aunoita pamusoro pekushanda kwako.
Nzira Yokuita Kudzidzira
- Pedzisa zvidzidzo sezvinoratidzika mushure mekufamba kwegorofu yemutambo, zvichibvumira zvishoma nemaminitsi mashanu ekudziya-nguva
- Dzokorora basa rimwe nerimwe kamwe chete kwenguva refu
- Dzivisa chero zviratidzo zvinokonzera kusagadzikana kana kuita zvinofamba pasina gorofu kana iwe uchinzwa upfudzi kana kurwadziwa shure
1 - Arm Circles
Chinangwa : Shingairira vashanduri vefudzi uye maoko.
Tora ruoko rworudyi rwakananga pamberi pako uye rudzungirire kumashure nekupoteredza muchikwata chakazara.
Tanga zvishoma nezvishoma uye, sezvaunonzwa uchidziya, unokurumidza kuita kuti kufamba kwako kuwedzere.
Dzokorora zvemashure makumi maviri.
Shandura mapande uye ovhara maoko maviri panguva imwe chete kuitira makumi maviri zvakare.
2 - Woodchops
Chinangwa : Kushamwaridzana newasi, kumashure, nemakumbo.
Tora gorofu yegorofu yakananga kumusoro uye ichidzika, ichienzanisira pasi.
Zvishoma nezvishoma tora kirabhu pamusoro pemusoro, maoko akajeka uye zvishoma nezvishoma achidzoka kuti atambanudze chifukidzo.
Uya nechikwata pasi apo iwe unotamba , uchitora mavoko pamabvi.
Chengetedza musana wakareruka uye iyo isipo.
Chengetedza kufamba kunonoka uye kudzora uye kudzokorora kwemaminitsi makumi matatu.
3 - Kushandura kweTrunk
Chinangwa : Kushamwaridzana nevha uye kumashure.
Tora gorofu yegorofu shure kwekumusoro, kubata chikwata kune rumwe rutivi.
Shandurai torsi kuenda kurudyi, sezvaunenge uchida kutora, kuifuratira zvakare uye yose kuenda kuruboshwe.
Funga nezvekuchengetedza muviri wakadzika wakagadzikana uye kufambisa kwose mumuviri.
Dzorera zvekare makumi maviri nemasere.
4 - Squats uye Front Inomuka
Chinangwa : Kusvinura mahudyu, mahudyu, uye mapepa.
Bata gorofu yegorofu nemaoko akakura zvakapfuura mapepa-yakafara zvakaparadzana.
Shingai pasi, kuchengeta iyo isina mukati nemabvi shure kwezvigunwe
Sezvaunodzingirira kumashure, tora gorofu yepamusoro uye kumusoro uchengetedze maoko.
Dzokorora kwemaminitsi makumi matatu.
5 - Chikamu Chechi
Chinangwa : Simbisa uye usimbise torto.
Tora gumbo gorofu nemaoko akareba kupfuura mafudzi uye oitora pamusoro pemusoro, maoko akajeka.
Unamatira kune kurudyi, kutora klabhu kusvika kure iwe unogona kunyatsogona, uchinzwa kutambanudza murutivi rworuboshwe rwemuviri.
Dzokera kune imwe nzvimbo uye dzokera kuruboshwe kuti udzokezve 20.
6 - Zvakanaka Mangwanani
Chinangwa : Shisa uye usimbise pasi yakaderera.
Tora gorofu yegorofu mushure memapfudzi, uchibata kune rumwe rutivi.
Kuchengeta musana wakavharidzirwa (kana zvishoma nezvishoma), chidimbu kubva muhudyu uye kuderedza mutambo kusvikira uchifananidza pasi.
Iwe unogona kukotamisa mabvi zvishoma kana hamstrings yako yakaoma.
Simudzazve shure, uchitarisa kumucheto kumashure uye dzokorora zvekare 15.
7 - Chikamu Mapungi
Chinangwa : Shisa uye simbisa mahudyu uye mukati mahudyu.
Batisisa kugomba yegorofu kuti uenzane, kana zvichidiwa, uye uende kuruboshwe uchienda kune imwe nzvimbo, uchengete bvi shure kwezvigunwe.
Dzokera shure kuti utange uye dzokorora kwema12 reps musati machinja majeko.
Iye zvino wava kupisa, shanduka!