Kuvaka muviri wakakwana kunogona kuitwa nemhando dzakasiyana-siyana dzekudzidzira muviri , asi kana uchida zvishoma kana kuti zvishomanana mazano matsva, izvozvi zvigadzirwa zvekushandisa zvinogona kukubatsira iwe kuvaka simba guru rekutanga.
Mushonga unorema bhora unogona kupa mhando dzisingagumi dzesimba rekushanda kwesimba seanogara oblique twist . Mishonga mipira inouya muhukuru hwakasiyana-siyana, zviyereso, uye mavara uye inogona kushandiswa yoga kana kuti nemumwe wako kushanda zvakazara mumusoro wako uye kumusoro. Kuti urege kukuvadza zvakanyanya paunenge uchishandisa bhora remishonga, iri pfungwa yakanaka yekuwana murayiridzo kubva mubhuku, video kana kuti mudzidzisi wega iwe usati watanga kutumidzira mhuka idzi dziripo.
Kettlebell workouts vari kuita kudzoka nemigumisiro yakanaka. Kettlebells ndeye bowling ball-sized cast cast iron weights ine tsvimbo yepamusoro pamusoro inouya mumashamba akasiyana-siyana uye hukuru. Kushandisa kettlebell zvakakodzera zvinoda mutambi kuti atange mutambo wake pakutanga. Kusimudza nekufambisa kettlebell masimba muviri wose kushanda pamwe chete unovandudza simba rose uye kugadzikana. Kettlebell workouts inobatanidza miviri miviri mushure kamwe. Nenzira iyi, iyo ndiyo nzira yakanakisisa yekuwana muviri wose wekudzidzira muviri munguva pfupi. Kufanana nemishonga bhora, zviri nyore kukuvara nekushandisa zviyero izvi nemafomu asina kunaka, saka zvakanakisisa kuwana imwe murayiridzo wehutano usati watanga kettlebell workout.
Mutungamiri weChitubu chekusimudza (kumhanya kwepamusoro) kunofanirwa nekutsvakurudza , imwe yepamusoro maitiro ekudzivirira pamuviri we rectus abdominus. Zvinosuruvarisa, kuti uite izvi nekuita basa rakanaka iwe kazhinji unoda chikamu chekuita zvekudzidzira zvinonzi mutsara wokutema unotengesa machine. Izvi zvinopesana nechokuita hachisi chinhu chinowanikwa nevanhu vazhinji kumusha wavo wekudzidzira , asi kana iwe unogona kuwana imwe uye une nzvimbo, ndiyo nzira yakanakisisa yokuwana yekupedzisira kubasa.
Chimwe chivharo chep bar chimwe chezvikamu zvakanyanya kukanganwa zvekushandisa maitiro ekugadzira maitiro makuru emori. Kuita zvisiri nyore kukwevera muviri unovaka muviri unovaka muviri wepamusoro, shure, uye simba guru. Chin mapuranga anogona kunge akareruka, zvipfeko zvakasununguka zvezvigadzirwa zvekushandisa, kana kuti nyore, gedhi rinoputika iwe unotenga paIndaneti kana mune imwe nzvimbo yekutengesa zvinhu zvekutengesa.
Kana iwe uine chimiro chekushandisa bhora kumba iwe une mini-gym. Nhamba yezvidzidzo (kunyanya kumadzivirira muviri) zvaunogona kuita nebhayeri ibha rinenge risingagumi. Tora vhidhiyo yekutanga kutora zvidzidzo uye enda ikoko.
Kushandisa Bhou Balance Mutinhi inopa muviri wakakwana wekudzidzira simba, simba uye kunyanya kuenzanisa. Iwe unokwanisa kuita maitiro akawanda emakona ekusimbisa maitiro anoda kubatanidza uye kudzidziswa kwakanaka. Chimwe chinhu chakanaka, chakareruka kune chero ipi zvayo yekugara pakushanda.
Iyo bhasikoro inopinda maitiro , chirongwa chepandi , uye kumira kwemakumbo kwakadzika ndiyo imwe yenzira dzakanakisisa, dzinobatsira uye dzakanaka dzekusimbisa uye kutaurira abs yako. Kuwana chikwata chepamusoro chekuita basa kuchaita kuti kuita izvi kuve kunonakidza munguva dzezvinyorwa izvozvo. Sei uchiisa pamatanda akaoma kana shag carpet?
Mushonga wokuchera ndiyo nzira yakanaka yekuwana kutsungirira kurovedza asi uchitarisa nesimba guru. Iyi yose muviri muviri ndeyechokwadi nzira yekuvaka simba re.
Bhuku iri sekutarisa kukuru kune mutambi chero upi zvake kana kuti anodzidzira anoda kuwedzera midsection yakasimba uye kuwana zvakanakisa kubasa kushanda. Bhuku rino rinoratidza kuvhara maitiro 165 uye rinopa mazano ekudzidzisa majenya. Mifananidzo yemifananidzo uye tsanangudzo yakajeka yekuti ungaita sei kufamba kwega.