Maremare akareruka Anonyatsodzidzira Maitiro eGumbo Rwesimba, Kufungidzira, uye Kuwedzerwa
Iyo mhemberero inonyanya kuva danho guru. Chiremba chakakosha chikamu chekufamba nemasero, kazhinji mberi asi dzimwe nguva kumashure kana kunyange pamakumbo akasiyana kubva mumuviri. Basa racho rinosimbisa mitsipa yegumbo uye marute kana maronda.
Basa racho rinogona kuitwa pasina zviyekwe, zvine dumbbells kana kettlebells yakachengetwa kumativi kana pamapfudzi; kana ne-barbell pachifuva kana mushure memutsipa pamafudzi. Mavhiri anobata mutsara wepamusoro, misidha, uye zvigunwe zvemasumbu, uye kudzidzisa kufamba uye kuwedzera mumakumbo.
Dzidza zvakawanda pamusoro pekudzidziswa kwemazwi ekugadzirisa izwi uye kurondedzera kwezvokuita kana iwe uchida ruzivo rwemashure usati waedza kuita izvi.
1 - Nzvimbo Yokutanga
- Sarudza dumbbells yemutoro uyo uchakubatsira kuti upedze basa raunosarudza . Mhosva uye kukanganisa kuchadiwa kuti ugare pane imwe yakakosha kuyerwa. Tanga nechiremera chechiedza.
- Simuka zvakananga nechekwebhu munharaunda imwe neimwe. Sunga maoko kumativi ako. Mipamu inofanira kutarisana nechepamusoro pehudyu (nyundo yekubata). Tsoka dzinofanira kunge dzichiita zvishoma pasi pebandauko paupamhi.
2 - The Exercise Movement
- Tora nhanho huru mberi (nemugove) apo uchikotama pamabvi kusvikira chidya chekutanga chiri kusvika parutivi kune pasi uye gumbo rekumana rakanamatira pamabvi uye rakanamatira pamagunwe. Usatendera mberi bhudzi kupfuurira mberi kwechigunwe chetsoko sezvo izvi zvinongomesa kumira pamabvi.
- Dzokera kunzvimbo yako yekutanga, uye dzokorora chirevo nemimwe jumbo, kushandura makumbo kusvikira purogiramu yezvidzidzo yakagadzirwa.
3 - Pfungwa kuCherechedza
- Kunyange zvazvo kurovedza uku kunogona kuitwa pasina zviremba , mhepo yakakosha inopa basa rakawanda nokuda kwemisungo. Kune vakadzi, kunyanya, inopa hutoro hunorema hunokosha zvikuru pamapfupa ehutano.
- Kana kuenzanisa kwako kusina kunaka, usashandise zviyero kana uchiedza kuita basa iri. Tanga nekudzidzira kusina simba kusvikira iwe uchinge uine hutano uye chivimbo chokuti iwe unogona kuzviita nezviremba. Tanga ne dumbbells kutanga; usaedza nayo nehuputi pamafudzi ako kana iwe usinganyatsovimba nechikwaniso chako chekuenzanisa.
- Kuti uenzanise zviri nani, usasimudza rutsoka rwakashure kure zvakanyanya kune zvigunwe kusvikira iwe uchinzwa nekuda kwechiito ichi. Iwe uchava nani kana uchiita.
- Yeuka, usafambisa mabvi ezvifambiso mberi kwemashoko emaoko.
- Ichi chiito chakanaka chokuisa mu chirongwa chekudzidzisa-chirongwa chekudzidzira.
4 - Weighted Lunge Variations
- Kusiyana kunosanganisira kumashure uye kutumira mapapu kune imwe kona kumuviri.
- Basa racho rinogona kuitwawo nemagumisiro akaiswa pamberi pepfudzi kana nedhimboni pamapfudzi, mushure memutsipa. Idzi ndidzo dzimwe shanduro dzepamusoro dze lunge.
- Imwe mhando yakasiyana-siyana iyi inonzi "kufamba lunge." Panzvimbo pokudzoka kunzvimbo yekutanga, iwe unofamba mberi nekuunza gumbo remberi mberi uye ndokupinza mune rimwe danho. Iyi inguva yakasimbiswa zvikuru uye haifaniri kushandiswa kana iwe usingave nechivimbo mune rako reyeri.