Chimwe chezviitiko zvitsva mumutumbi-wakakwana, zvigadzirwa zvekushanda zvinoshandiswa zvinosvibisa (kana kutenderera) discs. Uye kunyange zvazvo zvingaratidzika sezvakanaka, izvi zvinoshandiswa mabhuku zvakanyatsogadzirisa zvishandiso zvinoshanda zvakakwana kune mutambi wese muzvikamu zvose zvemitambo yezemitambo. Sliders haina mari, inotakura uye inopa basa rakaoma rinokurudzira simba rose uye kugadzikana , uye rinogona kushandiswawo kukudziridza kutsungirira , kushandura mafungiro, uye kunyange kubatsira mukukuvara zvakare.
Chii Chiri Kuita Kudzidzira Kuchengeta Zvidhi?
Izvi zviduku, zvakapoteredza zvidhi zvakagadzirwa kuti zvigadzire nzvimbo yakanyarara pakati pezvanza zvako kana tsoka uye pasi. Saka panzvimbo yekusimudza maoko ako kana makumbo panguva yekudzidzira muviri, unoisa maoko ako netsoka kumativi ose pasi uchitsigira muviri wako wose.
Panenge nehukuru hwefrisbee, sliders mabhuku maviri-sided (rumwe rutivi rwepurasitiki rakaoma uye rumwe ruvara, kana mativi ose maviri ane simba rakashongedzerwa nemashande-akafanana nezvinhu) zvinokubvumira kuti uite zvemitambo yakasiyana-siyana. Chengetedza rutivi rwakatsetseka kuti rudimbuke nyore nyore pamateti, uye chengetedza rutivi rwechigadziko pasi kuti ruve pasi pane zvakaoma, zvakadai sedanda kana tira pasi.
Zvichienderana nezvinangwa zvako uye maitiro ako chaiwo aunoita, unogona kushandisa muviri wako uremu uye sliders kuti uwedzere muviri wakasimba wepfungwa kana nguva , kana kuvaka simba nekutsvaga mapoka emasumbu. Nemhaka yokuti yakawanda kwazvo, yakagadzirwa, uye yakareruka, inofanirwa kushandiswa kumusha kana kushanda kwekufamba. Panenge madhora makumi maviri kana makumi maviri pasi pekugadzirisa, ivo vanowedzera kuwedzerwa kune imwe imba yekushandisa midziyo yeimba uye vanoita chipo chikuru.
Ndezvipi Zvakanakira Kushandisa Sliding Discs?
Kudzidzira muviri kunobatsira kumusha kwekushanda nokuti bedzi iduku uye inoshandiswa. Izvo zvakasiyana-siyana zvekudzidzira zvinogona kuitwa ndezvokuti zvakakwana zvakazara.
Vashanduri vanopa zvakaderera kuti vasave nekugadzirisa maitiro uye zviri nyore pazvibatanidza, saka zvinowanzotarisirwa panguva yekurapa kwemutambo kune vavanakomana vanoda kuchengetedza utano pavanenge vadzoka kubva mukukuvadzwa.
Nemhaka yokuti iwe unosangana nechinhu chisingachinji (chengetera) mukati mehuwandu hwemafambiro, sliders anoshandisa misiyamano zvakasiyana neyekuti muviri unoita sei muviri. Kuti uite kubva pane imwe nzvimbo kuenda kune inotevera, unoda kuchengetedza nguva dzose mhirizhonga mumasumbu, zvose zvinotamatira uye zvinodzivirira, panguva yakakwana yekutenderera pane imwe inonaya. Pasinei nokuti uri kutamisa maoko ako kana tsoka dzako, iwe uchave uri kuita zvose zviri zviviri uye zvakanyanyisa mushure mutsara panguva inenge yose yega. Kushandisa sliders zvakare kunogona kuva nzira inobatsira yekuvandudza mararamiro .
Top 5 Slider Maitiro Okugadzira Muviri Wakakwana
Nhamba yezvidzidzo zvaunogona kuita kushandisa sliders core zvinongopedzerwa nekugadzirisa kwako, asi kune zvishanu zvinoita zvinopa bhuru guru kune buck yako nokuvaka simba uye kugadzikana kubva pamusoro kusvika kunezvigunwe.
Sliding Disc Workout Tips
- Tanga chiito chako chekuita zvekuita nekanguva kese-muviri kushambidzika , kana kuita zvishoma zvishoma kushandura zvidzidzo zviduku nenzira inononoka, ine unyoro uye yakarongeka usati wawedzera nguva yako uye simba.
- Ita basa rimwe nerimwe kuburikidza nehuwandu hwekufamba nekunyatsoedza uye kushanda nesimba.
- Ita basa rimwe nerimwe kwemaminitsi makumi matatu nemakumi matanhatu, zvichienderana nehutano hwako.
- Dzokorora dunhu rose nokuda kwezvikamu zvitatu kusvika ku5 zvakatenderera, kana kuti yakawanda yakatarwa yenguva.
- Wedzera nguva uye kusimba kwebasa rega rega sezvo simba rako romuviri rinowedzera.
- Zorora kana iwe usingagoni kuchengetedza fomu yako uye uchinetseka nekutama kwako.
1 - Gomo Muchikwata
Gomo rinokura muviri rinowedzera muviri, muviri wakasimba kwazvo unowanzowanikwa mubasa rekuvhara mauto. Kuwedzera gliding discs kumusangano kunokonzera kugadzirwa kwemakomo kwakadzika kusvika kune imwe mhando nokuti inowedzera nguva dzose kubatanidzwa mukati mekufamba-svetuka kwegumbo rimwe nerimwe, uye kubvisa kukanganisa kwekumhanya makumbo ako mberi uye kumashure.
Tanga munzvimbo yakakwirira yeplanha nemakumbo maviri pavatsigiri. Shandisa bhandi rako rokurudyi mberi kwebhokisi rako, uchichengeta chiuno chako pasi. Putira bhu shure uye udzoke kune rumwe rutivi. Iwe unogona kuwedzera kuwedzera nekuwedzera kukurumidza kwekufamba kwako.
2 - Wide Mountain Climber
Sezvo kune imwe nzvimbo kune yakakosha yemakomo, iwe unogona kuita nzvimbo yakakura yegomo mugomo. Ichi chiitiko chichabatanidza nheyo yako pamwe nekuzarura mahudyu ako. Sarudza chiito chimwe chete kana imwe nguva imwe neimwe kana iwe uchifamba nemudunhu.
Tanga muhomwe yeplanki nemakumbo maviri pamakumbo echikwata. Kuisa chiuno chako pasi, tora rutsoka rwako rworudyi mberi kune kunze kwerudyi rwako rworudyi mumumhanyi wemumhanyi. Tambanudza gumbo rako rokurudyi kudzokera kunzvimbo yekutanga pombi. Dzokorora nerutsoka rwako rworuboshwe.
3 - Nyaya Tuck
Mabvi anoshanda maziso ako, nheyo, uye hip flexors. Tanga munzvimbo yakakwirira yeplanha nemakumbo maviri pavatsigiri. Chengetedza mahudyu ako uye tora mabvi maviri kuti ubate chifuva chako, uchengete tsoka dzako kune vakatsika. Chengetedza nheyo yako zvakasimba uye udzorere tsoka dzako kumashure kwepaki yako yepakutanga.
4 - Mumwe Mutemo Curl Kubva Bridge
Targeti hamstrings yako uye glutes nekufamba uku. Nhema pamusana wako nemabvi ako wakakotama uye zvose tsoka kune vadiki. Simudza mahudyu ako kupinda bhiriji nzvimbo, uchibatanidza gumbo uye hamstrings. Kuchengetedza mahudyu ako, svetera netsoka mberi, kure nemakumbo ako, zvino itaira rutsoka rwako zvakare. Dzokorora nerimwe rutsoka uye ramba uchienderera mberi. Kuti uwedzere kushanda kana kuita izvi, chengetedza makumbo maviri pamwechete.
5 - Chikamu (Pakupedzisira) Lunge
Tanga kumira nerutsoka rwako rworudyi pane slide uye rutsoka rwako rworuboshwe pasi, tsoka dzapamapfudzi-zvakaparadzana. Ita gumbo rako rekumira uye gweda kuti uenzanise sezvaunodonha mune imwe nzvimbo yakakoswa mutsara apo uchikanda rutsoka rwako rworudyi pane disc kuruboshwe. Dhonza rutsoka rwako rworudyi nekudzoka kusvika kune iwe apo iwe unodzokera kunzvimbo yakamira. Ita mapapu mashanu nerutsoka rwako rworudyi, uye shandura kune rimwe divi uye dzokorora nechokurudyi chako uchibuda kunze. Shandura uye dzokera zvakare kuneta.
6 - Sliding Push Up
Izvi zvakashandurwa pushup inoshanda muviri wako wose wepamusoro. Tanga munzvimbo yakakwirira yeplanki nemaoko ako pamakashasi uye tsoka dzako dzakaputika-kuparadzana. Pasi kusvika pakunyunyuta paunosundira ruoko rwako rworudyi kune rumwe rutivi, kuchengeta chinangwa chako chakabatanidzwa uye muhudyu mako. Dzokorora pushup neruoko rwako rworuboshwe runobuda kunze uye uchienderera mberi, kushandura mativi.