Icho chishongo chemapuranga chinoshandisa tambo yekambani uye imwe kambo kuti ifananidze chigamba chekugadzira. Sei uchiita zvekugadzira miti? Inotevedzera basa rinoitika mumitambo yakawanda: kusveta bhoti kana tsvimbo kana kutura paunenge uchinyengedza torsi.
Icho chishongo chemapuranga chinenge chiri pakati pepakati . Icho chikwata chekukwevera chikwata uye basa rinoshanda . Kunyange zvazvo inonyanya kunetseka mimba nemakumbo, inoshandisawo mapepa, kumashure, uye glutes.
Iwe unogona kuita huniki nemushonga wechirwere kana dumbbell, asi kambani ichapa kushungurudzika kunogara kuripo.
1 - Kutanga nzvimbo
- Isai ruoko rwakakodzera kubatisisa kambo pamusana mumwe mugumo wemashini yemashini. Isa nzvimbo yekambo yekambo pedyo nechokumusoro chemuti uchishandisa nzira inogadziriswa.
- Isa mutumbi wako kuitira kuti mutambo wekamberi upinde pasi uye upfuure mumuviri - sechiito chekuchera muti.
- Ita kuti tsoka idzi dzinyararire uye dzigadzire kubata mbambo nemaoko ose pamusoro pefudzi rimwe chete.
- Ita mhizha ine uremu hwakakwana kuti upe kurwisa kunononoka. Kana iwe uchinetseka kutamisa chibato kana kana iwe unogona kungochifambisa zvishoma nezvishoma, kurema kunorema.
2 - Itai Mafambiro
- Sungai jira rakanamirwa pasi uye muyambuke mumuviri kusvikira rapfuura rakasiyana nehudyu.
- Usavhara mabvi uye chiuno. Rega mahudyu nemabvi kuchinja zvishoma.
- Pakupedzisira, svumira hutatu hwepabhesi kuti udzosere muto kune nzvimbo yekutanga.
- Ita zvinyorwa zvepfumbamwe kusvika kune gumi zvakare udzoke mamiriro ako ekutarisana nekutarisana nedzimwe nzira uye dzokorora chiito kune rumwe rutivi rwemuviri.
- Ichi chiito chinoshandiswa zvakanakisisa pakuvandudza simba. Ita shanje iri pamusoro pevelocity, zorora kwemaawa 10-15, uye dzokorora.
- Zvakanaka, iwe uchave uchifambira mberi kuburikidza nepurogiramu yevatangi vekutanga kuitira kuti uwane simba rakakwana iro rinozobatsiro kubva mune izvi. Kana zvisingaiti, tanga nechiremera chidiki uye enda mberi zvishoma.
- Usapfugama maoko ako paunenge uchiita basa iri kana mapepa ako nemaoko achaita basa panzvimbo pemamimba ako.
- Iva nechokwadi chokuti iwe uri kutenderera torso yako uye maoko ako ari kugara pamberi pomuviri wako panzvimbo pane kuva maoko ari kubudisa chimiro.
Muscles Targeted
Icho chishongo chemapuranga chinokonzera mutsauko webdominis muscle uye oblique muscle. Iyi ndiyo mishonga inokubvumira kuti ushandise pachiuno uye kuti uise bhoti kana dheketi uchishandisa uremu hwemuviri wako uye kwete maoko ako chete.
Iko huni hunoitawo misumbu yemusana wako, mapepa, nemakumbo.
Mukuwedzera kumitambo inoshandisa tsvimbo kana tambo (baseball, gorofu, tennis , hockey, cricket, nezvimwewo), kushandura mimba pasi pemutoro musangano unozivikanwa mune zvemitambo kusanganisira bhora uye basketball. Zvechokwadi, iyi shanduko inofananidzwa yakasiyana zvakasiyana nhamba ipi zvayo yemitambo.
Kusiyana
- Dzorerai Cable Woodchop / Imirai Chengetera Lero: Isai kuti mubudise kabhadhi kubva kumusoro kusvikira kumusoro.
- Woodchop Lunges: Chimbofambidzana muchipinda apo iwe unounza tambo pasi mumuviri wako.
- Woodchops with Weights: Unogona kuita huni hunoshandisa dumbbell panzvimbo yemashini yemashini.