Kudzidzira Kuita Abs uye Chirwere
Nyeredzi Imbwa ingangodaro yaiva dambudziko rekutamba panguva imwe chete, asi iye zvino raro rukuru rukuru mukurumbira nderokuti pane imwe nzvimbo yakakura yepachivirimu yepamusoro-soro yekuita basa kusimbisa musimboti wekupedzisira mumusana-munharaunda ine musumbu inosanganisira mimba, yakaderera shure , uye mahudyu.
Hazvisi zvakaoma kuita mushure mekuita zvishomanana kuti uwane mukana wakarurama.
Zviri nyore kuita chero kupi zvako, chero bedzi iwe uine nzvimbo yakanaka yekuenda pamaoko ako nemabvi uye nzvimbo yakakwana kuti uwedzere zvose ruoko uye gumbo. Hezvino ndiyo yakaitwa.
Nzira Yokuita Nhiredzi Imbwa Kushandisa
- Donhera pasi pasi nemaoko ako akasimbiswa nepamapfudzi akaparadzaniswa.
- Shingairira mimba, uye pakutanga, itai kusimudza ruoko rumwe uye ibvi rinopesana richijeka kubva pasi apo richienzanirana kune rumwe rutivi nemabvi. Half inch inotanga kusvika iwe uchiwana pfungwa yaro.
- Kana wakagadzirira kuita basa rakakwana, ratidza ruoko rwako rwakananga mberi uye uwedzere rutivi rwakatarisana nechekunze. Mafudzi nehudyu zvinofanira kunge zvakafanana.
- Gara kwemaminitsi gumi ipapo dzokera kumaoko ako nemabvi panzvimbo yepamusoro.
- Kutanga kunze, edza 5 kudzokorora pamamwe maoko maoko nemabvi, 10 kudzokorora zvakakwana. Wedzera mamwe mapeji ezvidzidzo gumi kusvika kune zvitatu zvegumi.
- Sekusiyana, iwe unogona kuita mbwa dzinoverengeka dzeshiri kune rumwe rutivi uye zvino ita zvakagadzikana nechomwe rutivi.
- Chengeta iyo isina kubatanidzwa paunenge uchichinja mhiri kana iwe uri kuchinja dzimwe dzimba shiri. Shingairira kuderedza kumwe kuwedzerwa kumwe panguva yekurema.
Misumbu Yakashanda Munyeredzi Imbwa Kudzidzira
Icho chinangwa chikuru cheShiri Chikara ndicho erector spinae muscle. Iyi yakareba musuru inotambanudza kureba kwepamusoro, kubva padhehenya, mutsipa, uye mbabvu kusvika kune vertebrae uye sacrum yemuchiuno.
Icho chinotarisirwa kupararira, kushandura, uye kutenderera musana nemutsipa.
Asi haisi iyo mushuga chete inoshanda, sezvo kutama kunosanganisirawo gluteus maximus muscle yemabako, iyo inoshandiswa pakusimudza gumbo. Mukusimudza ruoko iwe unoshanda tsvina ye trapezius uye deltoids yekumusoro nechepamusoro nefudzi.
Zvichakadaro, mamwe mitsipa inobatanidzwa mukusimudzira chirevo. Izvi zvinosanganisira mashure emusana wehudyu, mamwe maziso anonzi glitial, piriformis uye obturator kunze kwechiuno, pectoralis uye serratus misumbu yebhokisi, uye triceps yesimba rekumusoro.
Asi zvakadini nemamwe masimba emimba? Vanoshanda sevanopikisa kune erector spinae, uye saka unosanganisira rectus abdominis uye zvinyorwa. Sezvaunoona, shiri iyi inobatanidza misungo yakawanda uye kunyange ichinzi yekuzvidzivirira muviri, zvakawanda zviri kuitika kubva musoro kusvika kuhudyu.
Kusiyana kweMhiri Gwai Kudzidzira
Imwe yepamusoro inoshandiswa ndiyo imwe-side yembwa inyoka, iyo inosanganisira kuparadzanisa ruoko nemakumbo kubva kune rumwe rutivi rwemuviri. Yakanyanyisa uye vanhu vashomanana vanogona kuzviita.