Mishonga mabhora -zvikamu zvinorema zvinowanzowanikwa mune imwe kona yakakura yejimini-hazvisi zvakanaka chete kuwedzera kuwedzera kune seti ye situps . Zvishandiso izvi zviri nyore kubata, kubata, nekukanda, zvichiita kuti zvive zvakanaka pakupedza simba rako rekudzidzira simba rinotevera. Kutaura zvazviri, kukanda nesimba nekubata zvinhu zvakakosha inzira inobatsira kusimbisa simba remuviri uye simba asi panguva imwecheteyo kutengesa mwoyo wako. Kana wakagadzirira kutora basa rako kune rimwe divi, funga kuwedzera zvinotevera mishonga yekurapa mabhizimisi ekunyora kwepamusoro.
1 - Makomba Mapuranga
Zvirongo zvepuranga zvakaparidzirwa ne CrossFit senzira yekuvandudza simba rose-muviri uye simba. Chikamu chaicho chiri nezvikamu zviviri. Iwe unotanga kuzvidzivirira mu squat yakakosha, uchibata mishonga bhora muchipfuva chako zvisati zvanyanyisa kubva pachikwata apo iwe unokanda bhora zvakakwirira sezvaunogona kuita mumhepo.
Izvo zvinoshandiswa zvinokonzera mapoka ako ose emasumbu-maziso ako, mazai, mazamu, mhuru, makumbo, mapepa, kumashure, biceps, uye triceps-uye kana yakagadzirwa kwenguva, inotora mitsara yako yemwoyo, zvakare. Heuno maitiro aunozviita:
- Simira uchitarisa rusvingo rwakasimba, tsoka dzako bhetamu-kuparadzana nepakati, mabvi ako akadzikama zvishoma. Unofanira kunge uri netsoka kana maviri kubva pamadziro.
- Bata bhodha remishonga pakati pezvanza zvako nemaoko ako akadzikatira kuitira kuti bhora rive nechokuita nebhokisi rako.
- Dzvinyirira zviuno zvako uye ufugame mabvi ako, uzvidzike mukati memvura yakadzika.
- Kubva pasi pekateti, shingairira zvakasimba kuburikidza nezvitsitsinho zvako, uchikurira mabvi ako nemaguno kuti umire, uchikwira kumabhora etsoka dzako. Sezvaunoita saizvozvo, panguva imwe chete uise maoko ako zvakananga kumusoro, uwedzere zvipfeko zvako sezvaunokanda mishonga bhora zvakakwirira sezvaunokwanisa kurwisa rusvingo.
- Sezvo ibhola richiwa kubva pamadziro, ribate, re-ra-rack iri pachifuva chako uye pakarepo uzvidzike kune imwe kamba kuti uenderere mberi.
Chinangwa chekuita chikwata ichi chengeterera kwemaminitsi makumi matatu kusvika makumi matanhatu. Zorora kwemasekondi makumi matatu uye dzokorora. Pedzisa zvitatu kusvika kune zvishanu zvakagadzika mumutauro uyu, kana kuwedzera chiito chemuitiro wedunhu.
2 - Varanda
Mishonga ball slams haisi kuratidzika sekuti ingadai iri yakaoma-iwe uri kungoendesa bhodhoro remishonga pasi pasi. Asi dambudziko remuviri-wekutura chiremera muvhu zvinoshamisa zvinoshamisa, kunyanya pamwoyo wako.
Chinhu chimwe chete chokuchengeta mupfungwa apo iwe unoita izvi, kana kuti zvimwe, mishonga bhora rinotsvaira, ndeyokuti iwe unofanira kushandisa mishonga inorema bhora iyo yakanyatsorongedzerwa kugumbura, zvakadai seRogue Echo Slam Balls. Iyi shanduro yechipfuti haisi nyore kukurira zvakakwirira, kuderedza dambudziko rekuti mishonga ibhola rinogona kuputika pasi uye kukurova iwe muchiso. Kuti uite basa racho, tevera matanho aya:
- Simira netsoka dzako pamapfudzi ari kure, mabvi ako akangotama. Tora bhodha remishonga pakati pezvanza zvako pajinga rako.
- Muchikwata chinotapira, simuka pamabhora etsoka dzako apo iwe uchisimudza mishonga bhora mumhepo zvakananga pamusoro pemusoro wako.
- Pakarepo uye kushingaira uchinge uchinge waisa maoko ako pasi pamberi pemuviri wako sezvaunenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchitora bhora iwe uchiita kudaro, urikutura muvhu zvakananga pamberi petsoka dzako.
- Dzikira iwe mu squat kuti uwane bhora kubva pasi.
- Dzokera kumira uye pakarepo dzokorora chiito.
Ramba uine med ball slams kwemaminitsi makumi matatu nemakumi matanhatu. Paunopedza gadziriro, zorora kwemashure makumi matatu musati waita mamwe masero maviri.
3 - Kuparadzanisa Mamiriro Okumusoro Kutsepa
Kuti uite kupatsana kwepamusoro kukanda, sarudza mishonga bhora iyo inopa humwe hutsinye kana ikarova chinhu chakasimba. Ichi chiito chichabhadhara zvinyorwa zvako, nheyo, shure, mapepa, uye maoko apo iwe unoshanda nesimba remuviri wepamusoro.
- Imira anenge gumi kusvika gumi nembiri kubva pakusvingo kwakasimba (concrete block kana mabato masvingo akanaka), uine bhora remishonga pakati pamaoko ako.
- Dzora tsoka dzako, saka rutsoka rwako rworudyi rwuri pamberi petsoka rwako rworuboshwe nemamita akawanda, rakasarudzwa zvishoma nezvishoma. Bendama namabvi kuti uite nheyo yakasimba yekutsigirwa.
- Simudza mishonga bhora zvakananga pamusoro pemusoro wako, uchibata bhora zvakachengeteka pakati pese maoko maviri.
- Bhena mabhodzi ako zvishoma, saka mushonga wemupira uri shure kwetsime rako, uye pakarepo usiyire mishonga bhora pamakona akadzika mumadziro, uchinje uremu hwako pamakumbo ako epamberi sezvaunoita kutuka.
- Dzorera bhora apo inodonha kubva pamadziro uye dzogadzirisa kuita basa racho zvakare.
Rambai muchiitwa kwemaminitsi 30 kusvika ku60, kuchengetedza rutsoka rwako rworudyi mune chinzvimbo chekutanga. Zorora kwemaminitsi makumi matatu, zvino ita imwe yakagadzirirwa, nguva ino nerutsoka rwako rworuboshwe runotenderera mberi. Zvose zvizere zvina kana matanhatu.