Nzvimbo yakakoshesa muviri inoshandisa muviri inonyanya kukosha iyo inowedzera simba remuviri uye kuenzanisa.
Kuita runyararo paunenge uchibata uye uchifambisa mushonga bhora kubva kurudyi kuenda kuruboshwe unobatanidza quads, glutes , uye chepamusoro apo uchivandudza mararamiro uye unhu hunoita .
Kushandisa rudzi urwu rwekudzivirira muviri kunoparadzanisa zvigaro zvako uye hamstrings nemhepo yakanyatsofamba; kuwedzera kuenderera mberi (kana kusina kuwedzerwa kuwedzera) kunoita kuti glutes yako itange kubvumirana zvakakwana paunenge uchitora pfungwa yako.
Nzvimbo yakasungirirwa yakakosha ndiyo nzira yakanakisisa yekupikisa mararamiro ako uye kuita mishonga inoshandiswa paunenge uchiita chero basa rekuita iwe unoita gumbo rimwe panguva imwechete, sekumhanya, kuyambuka skiing, uye kunyange bhasikoro.
Iwe unogonawo kushandisa izvi sekudzidzira-kupisa-kuita kuti ropa riyerere kumatomu akawanda panguva imwechete.
Misumbu Yakashanda : mimba , glutes , quads, hip flexors, uye hamstrings
Nzira Yokuita Nheyo Nemaviri
- Mira namakumbo pamusoro pepfudzi-yakaparadzana.
- Bata mushonga webhu (kana uchida) pamberi pako nemakumbo akavhara anenge 90 degrees. Iwe unogona kutanga kutanga basa iri risina uremu uye unovaka simba rako munguva.
- Tungamira mberi nerutsoka rwako rworuboshwe uende kunzvimbo yakamira.
- Iva nechokwadi chekuchengeta bvi rako pamusoro petsoka yako yeruboshwe; usatsausa pamabvi.
- Kubva pamuviri wako, shandura muviri wako wekumusoro kuruboshwe. Ipapo, svika kuruboshwe rwako nemaoko ako akatambanudzwa. (Funga nezvekutaura kuruboshwe kubva mubhomba rako).
- Chengetedza kufamba kunononoka uye kudzora mukati rose.
- Zvishoma nezvishoma fambisa maoko ako kuti uende mberi uye unofamba mberi nechepamusoro petsoka uye ushandire kune rumwe rutivi.
- Rambai muchifambiso chematanho anenge gumi.
- Zvose 2 seti.
Yakafambidzana Yakagadzikana ne Twist:
- Nokuti shangu dzinopa rubatsiro rwakawedzerwa, unogona kuwedzera kuoma kwechiito ichi kuburikidza nekuchiita usina shangu. Izvi zvinobatanidza zviduku zviduku zvetsoka uye zvigunwe izvo zvinogadzirisa chikwama uye kuchengetedza.
- Dzorera iyi mu Walking Medicine Ball Lunge nekuita basa racho sezvaunofamba mberi 10 nhanho.
- Ita 2 inogadzirisa.