Kutarisa chikamu chinokosha chekuita basa chero ripi zvaro, asi chikamu chimwe chete isu vazhinji vedu tinodarika nguva dzose. Iwe unogona kufunga kuti hazviiti zvakawanda kwauri uye unonzwa sokuti uri kuparadza nguva inokosha iwe unogona kunge uri kushandisa pabasa rekudzidzira - cardio nesimba rekudzidzisa.
Zvisinei, kuporeswa kwako kunokosha zvakanyanya sezvo kubasa kwekudzidzira uye kutambanudza hakusi kungoita kuti muviri wako udzoke kwawakanga uripo usati wadzidzira uye unowedzera kuchinja , uri kunonoka. Pasi apa mhedziso yangu yakaderera yakaderera yakadzika. Ita izvi mushure mekuita basa chero ripi zvaro uye iwe haungazvidemba.
Precautions
Ona chiremba wako kana iwe uine kukuvara, zvirwere kana zvimwe zvirwere.
Zvishandiso Zvinodiwa
Chirongwa chekushandisa muviri kana kuti pasi chete
Nzira Yekuita Izvo Zvidzidzo
Ita basa rimwe nerimwe sekuratidzwa, kubata rimwe nerimwe kwemaminitsi 15-30, kudzokorora 1-3 nguva. Dzivisa chero kufamba kunokonzera kurwadziwa kana kusagadzikana.
1 - Mufananidzo 4 Hip Stretch
Kuvata pasi, kuyambuka rutsoka rworuboshwe pamusoro pemabvi ako. Isai maoko mushure kwebandauko rorudyi uye munyoro musvitse gumbo muchiri kwamuri, kuchengetedza muviri wakadzikama wakasununguka. Bata kwemaminitsi 15-30 uye dzokorora kune rumwe rutivi.
Kana zviuno zvako zvakasimba, iwe unganzwa zvakakwana zvekutambanudza usina kunyange kukwira gumbo kubva pasi.
2 - Hamstring Stretch
Ure pasi pasi nemabvi akotama uye simudza rutsoka rworudyi, uchiribata pamhuru, chidzitiro kana kupi zvako kwaunogona kusvika. Flex rutsoka uye zvinyoronyoro ukwevera gumbo kumakumbo ako kuti unzwe kutambanudza mumagwatiro. Gara kwemaminitsi 15-30 uye shandura mativi.
Kana iwe uchinzwa uchizununguka kana kuti hamstrings yako yakasimba, edza kushandisa shanduro yepamusoro kuti ikupe zvakawanda.
3 - Mukati Gumbo Dzakatenderera
Gara pasi nechomuviri wako chakarurama uye chakareba. Uya nemakumbo pamwechete pamberi pemabvi ako, wakanamatira uye uende kumativi, uye ubate pamakumbo maviri. Kuchengeta musana wakananga, nyorodhonza mberi kusvikira iwe uchinzwa unyoro uchitambanudza mukati mako. Tora kwemaminitsi 15-30.
4 - Hip Flexor Lunge Tsanangura
Pinda munzvimbo yakakonzera pasi, pasi petsoka kumberi uye kuruboshwe kumashure, mabvi maviri ose anenge anenge 90 degrees. Kuchengeta torsi yakarurama uye isina kubatanidzwa, shingairira mberi, zvinyoronyoro kumanikidza kusvikira iwe uchinzwa uri kutarisana mberi kwechiuno. Iwe unogonawo kufambisa glutes nokuda kwekunyura kwakadzika. Gara kwemaminitsi 15-30 uye shandura mativi.
5 - Kneeling Hamstring Stretch
Ndinoda kutama uku, kunyanya kubuda kubva kumarara kunotambanudza pamusoro. Kubva panzvimbo iyo yemugove, iwe unongodzoka shure, uise uremu hwako pamabvi ako kuruboshwe uchiruramisa gumbo rako rokurudyi. Bend mberi pamucheka, uchidzoka kumashure kusvikira iwe uchinzwa uchidhonza zvinyoronyoro kumashure kwegumbo. Iwe unogona kudikanwa kuti uchengetedze bhandi zvishoma mumabvi kana hustings yako iri tights. Gara kwemaminitsi 15-30 uye shandura mativi.
6 - Pigeon Tsanangura
Tanga pamaoko nemabvi uye uuye nebheji roruboshwe mukati, uchizorora pasi pasi pakati pamaoko ako (unofanira kunge uri kunze kwebvi). Ruramisa gumbo rakarurama kunze kwako uye, kana uchikwanisa, benderera mberi uye wozorora zvigaro pasi. Gara kwemaminitsi 15-30 uye shandura mativi.
7 - Crossover Yakaenda kuChifu
Izvi zvakakosha pakuona mahudyu, izvootibial band, uye nechezasi kumashure. Chinokosha chekufamba uku ndechokuisa mabvi kudarika muviri, masendimita mashoma paanenge achichengetedza mahudyu pasi. Tanga nekurara pasi uye uise bhodhi rakarurama mubhokisi. Kuchengeta mahudyu pasi, zvinyoronyoro bvisa bhodhi rakarurama masendimita mashoma kubva mumuviri, kuenda kuruboshwe rworuboshwe. Gara kwemaminitsi 15-30 uye shandura mativi.
8 - Kneeling Nyama Tsanangura
Donhera pasi uye uunze rutsoka rworuboshwe mberi pakati pemaoko. Nyoronyoroka muviri wako mberi apo uchitsvaira chitsitsinho kusvika pasi, uchinzwa kutambanudza mumhuru. Usanetseka nekutora gehena pasi, shingairira mberi kusvikira iwe uchinzwa kunyorova.Hold kwemaminitsi 15-30 uye shandura mapande.
9 - BHUKU Rongedza
Ndinoda kutenderera uku kune bhanhire iriotibial, mutezo unotsika pasi kunze kwehudyu, uchibatanidza kumabvi. Tanga nekuyambuka rutsoka rworuboshwe shure kwekurudyi. Tora ruoko rworuboshwe uye urerekere zvakanyarara kuruboshwe, uchidzvinyirira kunze kuti unzwe kutambanudza chiuno chako chekunze. Gara kwemaminitsi 15-30 uye shandura mativi.
10 - Kutaura Quad Tsika
Rara pasi parutivi rwako uchishandisa murara wako kuti uenzane. Uchishandisa imwe ruoko rwako, zvishoma nezvishoma unokwevera rutsoka rwako kumabhanhire ako, kuchengeta mabvi maviri pamwechete uye mabvi akotama achitarisa pasi. Finyisa glutes kuti udzike zvakadzika mumakadhi. Gara kwemaminitsi 15-30 uye shandura mativi.