Vakawanda venyu munoziva kuti bhora rakagadzikana inzira yakanaka kwazvo yekushanda zvikamu zvose zvemuviri wako, kusanganisira yako abs, mahudyu, uye mahudyu. Kushandisa bhora, pasinei nokuti uri kuita zvigunche , pushups , kana kuti kuishandisa sebhokisi rinorema, zvinokonzera kubva kwako, kumashure uye kugadzikana kwemisimba kwekuita basa rakawedzerwa.
Asi zvakadini nokuita zvinhu izvi nemupira wemishonga? Vazhinji vedu tingadaro takave tashandisa vekare-takura mune zvekurovedza kirasi kana tinogona kunge tine imwe yakagara pakona kuunganidza guruva.
Nguva yekuisa guruva iyo uye kuiisa zvakanaka.
Nei Chirwere Chirwere?
Panzvimbo pekutyisa gym boka remakirini bhora, shanduro yedu yemazuva ano inguva yakanakisisa yekuvaka simba, kuenzanisa, kugadzikana, uye kubatana.
Kubatsirwa Kwemishonga Ball Training
- Vanouya mu-1bb increments, vachikupai matani ezvasarudzo zvekuita zvakasiyana siyana
- Inogona kushandiswa kunenge kushandiswa kwemaitiro ose uye kufambisa iwe unogona kufungidzira-Wakagara, wakamira, wakarara pasi, kufamba kwakasimba uye kufamba kwakasimba.
- Hazvikuvadzi padenga kana iwe uchinge uchinge uchinge uchinge uchinge waita dumbbells
- Zvinonakidza kurasa nekudzoka
- Vanokubvumira kuti ushande pane chiito uye simba risina kusimbisa majoi ako pamagumo eboka nokuti bhora rinosunungurwa
- Dambudziko rekukuvara
Mishonga mipira yakauya nenzira yakareba uye zvino inouya mune zvakasiyana-siyana zvezviyero uye mavara. Vamwe vanobata uye vamwe havaiti, vamwe vanowedzera uye vamwe havaiti. Kushandisa mushonga wemupira kunowedzera hutsva hutsva mukurovedza kwako sezvo kunokutora iwe kuburikidza nemapuraneti ose ezvinyorwa (zvisingafani nehutsika hwekudzidzira kudzidzisa).
Rudzi urwu rwekurovedza runoshandura zvakananga kuti tinonyatsofamba sei munyika chaiyo.
Kusarudza Mishonga Ball
Ndinoda kutaurira kuti vatengi vangu vane mishonga yakasiyana-siyana yemishonga kana vachigona. Ivhareji inorema yaunoda kushandisa ingangodaro iri pakati pe2 ne10 lbs, asi zvakanaka kuti uve nekuwedzera.
Ndinokurudzira iwe une 4, 6 uye 8 lbs kuti utange nokuti mamwe maitiro anoda kuwedzera kukura kupfuura vamwe.
Zvandinoda kurapa mishonga:
- I 4 lb Valeo mishonga ibhola yakakwirira yepamusoro uye ine unhu hwakawanda zvokuti iwe hausiye. Iyo inoburutsa kuitira kuti iwe ugone kuishandisa iko kwekuita sekuita squat, kudonha nekukanda .
- I 6 lb Spri Xerball Medicine Ball inondida zvikuru ini nokuti iyo, zvakare, yakakwirira chaizvo uye inobata zvikuru.
- I 8 lb ZoN Soft Medicine Ball yakakosha nokuti iri nyore, saka haibvumi. Ndinonyatsoshandisa kushandisa izvi kuitira pushups .
Kufanana nebhora rakagadzikana, kushandisa mushonga bhora kunoda basa rakawanda kubva kubasa rako uye shure, saka sarudza uremu hwaunogona kubata, kazhinji pakati pe2 ne10 lbs. Iko kufamba kwakanyanya kunotanga pachikamu uye pasina musimba wakasimba, unowedzera kukuvadza uyewo kutarisa zvinyararire mumitambo yekurovedza. Kushandisa mushonga wepiritsi kunogona kukubatsira kuti udzidzise matanda ematombo nenzira yavanoita mumabasa ezuva nezuva, kwete kungoita zvekurovedza.
Kutanga
Dzimwe nguva unowana chigamba chemishonga yehutano uye unoziva kuti hauzive kuti ungazotanga sei kana, kunyanya kuwedzeredza, iwe ungaubatanidza sei pane zvauri kutoita.
Chinhu chikuru pamusoro pemishonga bhodzi yekurovedza ndechekuti inogona kuva aerobic / anaerobic (kutumidza bhora kumashure) kana kuti iwe unogona kuishandisa semashandiro ekudzidzira simba (sekurapa mishonga ball crunches).