Nzira Yokusachengetedza Simuka Uye Uchibva Kubato

Zviri nyore zvakadini kuti iwe usimuke uye pasi kubva pasi? Mhinduro yemubvunzo iwoyo inogona kuvimba nezvinhu zvishomanana-zera rako, zvikanganiso zvakadini zvawakave nazvo uye, hongu, kana pane chimwe chinhu pasi uko icho chaicho chinokosha.

Kana zvakaoma kana zvinorwadza, unogona kudzivisa kuzviita, asi unyanzvi hunokosha kuva, kunyanya patinokura. Zvinonyanya kukosha kuti kukwanisa kwedu kuzviita kwakanyatsonaka chimiro chehutano uye hupenyu hurefu. Kusimuka uye pasi kubva pasi kunosvika munharaunda yese yehutano uye chikamu chose chemuviri wedu: kuenzanisa , simba rekutanga, simba remuviri , kushanduka , nekubatanidza.

Kana iwe uine nharo munharaunda idzodzo, taura kuti hauna kuchinja kwakanyanya muhudyu mako kana kuti kuenzanisa kwako kunowedzera, zvinogona kuva dambudziko rakaoma. Iwe unogona kushandisa nguva dzose chigaro kana chimwewo rubatsiro, asi pfungwa yakanaka yekudzidzira kukwira uye pasi pasina chero chinhu chakakomba asi muviri wako pachako.

Kana iwe unonzwa uchinetseka, zvingaita sezvisingabviri, asi kune nzira yakachengeteka yekumuka nekudzika kubva pasi, chero mamiriro ako ezvinhu. Kuitora nhanho nechiito uye kuchiita nguva dzose, kunogona kukubatsira kuti uzive unyanzvi huno hunokosha.

1 - Nhanho 1: Mira paMugove Wako Wakasimba, Dzokera Kare Nechere Yako Weaker

1. Sarudza gumbo rako rakasimba kwazvo, kazhinji kacho rutivi rwedu rukuru, uye uise uremu hwako hwose pamakumbo ako.
2. Tora rimwe rutsoka shure kwema 1-3 mamita, kuitira kuti iwe uri mumamiriro akasiyana-siyana. Bata pachigaro kana iwe uchida, asi edza kushanda nzira yako kuitira kuti iwe usashuva chigaro.
3. Zorora maoko ako pachidya chepamusoro chegumbo rinotangira mukugadzirira chiito chinotevera.
4. Ichi ndicho chinetso chekutanga chekuenzanisa, saka shandisa pfungwa yako yekupa muviri wako kuwedzera.
5. Kana uchinzwa wakagadzikana, enda kune imwe nhanho inotevera.

Kudzidzira Kuvandudza Maonero Akanaka Uye Simba Pamugariro Uyu

• Rusvingo Runogara - Bata kwemaminitsi 10-30
• Kugadziriswa / Kubatsira Rimwe-Legged Squats - 1-2 masheji e 10-12 reps
• Straight Leg Lift - 1-2 seti 10-12 reps
• Knee Lifts With Med Ball - Mamwe mapoka e16 reps
• Ona izvi zvidzidzo mune simba iri remuviri simba, kugadzikana, uye kushanduka kushanda

2 - Chikamu chepiri: Kneel on the Floor

1. Negumbo rako rakasimba mberi, imwe mheto kumashure, shandisa maoko ako pachidya chepamusoro chegumbo rekumusoro sechitsigiro apo iwe unokotamisa mabheji kumashure uye uridzikisa pasi.
2. Ita yako abs uye shandisa simba remaoko ako nehudyu kuti usunge muviri, uchibvumira mabvi kuti auye pasi pasi zvinyoro, pane kuwira zvakanyanya.
3. Zvakare, unogona kushandisa chigaro kana uchida, asi edza kushanda nenzira yako kusvika uchishandisa muviri wako pachako.
4. Ichi ndicho chinetso chechipiri chekuenzanisa, saka ramba uchisimbisa chinangwa chako kuti upe muviri wako ugare wakasimba.
5. Kana uchinzwa wakagadzikana, enda kune imwe nhanho inotevera.

Kudzidzira Kuvandudza Maonero Akanaka Uye Simba Pamugariro Uyu

• Nhengo dzeLunges dzakatsigirwa - 1-2 seti 8-10 reps imwe neimwe
• Sachigaro Squats - 1-2 masere e 10-12 reps
• Wall Pushups - 1-2 masheji e 10-12 reps
• Quadriceps Chengetedza - kaviri pane rumwe rutivi, tumira kwemaminitsi makumi matatu
• Akagara Hamstring Stretch - 2 kaviri kune rumwe rutivi, gara kwemasekondi makumi matatu

3 - Danho rechitatu: Tora Rimwe Ruoko kuChigaro cheKutsigira

1. Kubvira pamakumbo akatsika, chengeta ruoko rwakasungirirwa pachidya chepamusoro paunotora rumwe rutivi pasi, pedyo nechemberi.
2. Apa ndipo paunoda hip uye shure kushanduka. Kana iwe wakasimba, iwe unogona kuchinja rutsoka rwokunze, uchiitora ruchienda kune rumwe rutivi somuenzaniso, kuti izvi zviwedzere kusununguka.
3. Shandisa yako abs pano sekutsigira musana wako sezvaunozvigadzirira danho rinotevera.

Kudzidzira Kuvandudza Maonero Akanaka Uye Simba Pamugariro Uyu

• Yakagara Hip Stretch - 2 nguva kune rumwe rutivi, tora kwemasekondi makumi matatu
• Chinyorwa Chekudzorera Kwakawedzerwa - 1-2 seti dze 10-12 reps
• Tsanga Dzakatenderera - 1-2 seti dze 10-12 reps

4 - Nhanho yechina: Tora paZvose zvina

1. Kubva pachinzvimbo chekupedzisira, neruoko rumwe pasi, danho rako rinotevera ndotora bheji rinotangira kuitira kuti iwe uri munzvimbo dzose-mana.
2. Kana uine nyaya dzakagadziriswa, iwe unogona 'kubetsera' gumbo rekumusoro nekubata pamakumbo ako kana mhuru uye uchiita kuti gumbo ridzoke muchigaro. Sezvaunodzidzira, kufamba uku kunofanira kuva nyore.
3. Paunenge uri panzvimbo, maoko ose ari maviri anofanira kunge ari pasi pemapfudzi, ose mabvi ari pasi pechiuno.
4. Ita chokwadi chekuchengeta nheyo yako inobatanidzwa pano zvakare. Ichakubatsira iwe nekuyera kwako uye kugadzikana.

Kudzidzira Kuvandudza Maonero Akanaka Uye Simba Pamugariro Uyu

• Kumira Cat uye Cow - 5 mweya
• Nyeredzi Imbwa - 1-2 masheji e 10-12 reps
• Cat uye Cow paChivako - 5 mweya

5 - Nhanho 5: Samira Onto Hip uye Gara paGoro

1. Kubva pane zvakapfuura zvose-zvina, iwe unokwanisa ikozvino kuchinja muviri kune rumwe rutivi, chero rumwe rutivi rwakakunakira iwe, kutora rutivi rwechiuno pasi uye ugadzire pasi.
2. Iwe unogona kukotamisa mabvi uye wozorora pahudyu kana wakagadzikana, kana iwe unogona kuramba uchienda kusvikira iwe ugere pasi pakatarisana nechemberi kwako.
3. Iye zvino wakagadzirira chero chaunoda kuita pasi.
4. Pose paunenge wakagadzirira kumira shure, unogona kuchinja nzira yacho.

Ita maitiro aya nguva dzose, pamwe chete nemaitiro ekurudzirwa, kuti uwedzere uye uwedzere mvura mukukwira uye pasi kubva pasi. Uchaona kuti kukwanisa kuita izvi nyore nyore kuchaita kuti mamwe mabasa ezuva nezuva ave nyore zvakare.

6 - Tora Kudzoka Kubva Pasi

Kuti udzoke shure, shandura nzira yacho:

1. Enda kumativi ose mana
2. Uya nejinga rakasimba mberi, mabvi akotama, ruoko rwakatarisana pasi pasi kuti uenzane.
3. Simudza, uise mavoko ose maviri mberi kwe quad.
4. Dzorera zvigunwe zvekumusoro pasi uye shandisa maoko ako mu quad, uchishandisa simba rehudyu nepamusoro kuti udzokere kumashure.
5. Dzorera netsoka mukati, imira kure uye dzokorora kakawanda sezvaunokwanisa.