Kana iwe uchida kunyatsopisa basa rako, kuwedzera zvishandiso zvitsva ndicho chisarudzo chikuru. Gliding Discs yave yakapoteredza kwemakore uye yakakosha pakuwedzera simba uye kumanikidza misungo yako kushanda nenzira yakasiyana zvakasiyana.
Nemhaka yokuti uri kupindira mukati ma diski pamubatiro wega wega, unowedzera kushorwa kudarika muviri wako, kuita kuti kushanda kwako kuve kwakanaka.
Kuita muviri muviri wose kunokutora kuburikidza nemhando dzakasiyana-siyana dzezviito zvezvose zviri kumusoro nepamusoro pasi uchishandisa Gliding Discs. Kwete chete iwe uchavaka simba nekutsungirira, dzakawanda zvekudzidzira zvinoshora dzimwe nzvimbo dzehutano hwakadai sekuenzanisa , kugadzikana , uye simba guru .
Iwe uchishanda miviri yakawanda yemashure apo uchiitawo musimba wako wakagadzikana kuti uite muviri wakaoma muviri wose.
Ramba uchifunga kuti haufaniri kuva neGliding Discs. Kana une danda rakaoma, unogona kushandisa tauro kana mapepa epombi. Kana iwe uine chikwata iwe unogonawo kushandisa mapepa epombi kana chero rudzi rwepurasitiki raunenge uine.
Kana iwe usati wamboshandisa Gliding Discs zvisati zvaitika, iwe ungada kumira pedyo norusvingo kuti uite tsika. Zviri nyore kurongedza zvishomanana zvakanyanya kana iwe usati wamboshandiswa kuita maitiro ezvidzidzo.
Ita basa iri pachako kana kuwedzera pane rako rinowanzosimba simba rechiitiko chekusiyana uye dambudziko.
Precautions
Ona chiremba wako kana uine zvirwere, kukuvara kana zvimwe zvirwere. Dzidzirai kufamba kune rimwe rubatsiro rwekutanga kusvikira iwe uchinzwa wakasununguka nemaitiro.
Zvishandiso Zvinodiwa
Gliding discs (kana mapepa mapepa), dumbbells dzakasiyana-siyana uye chiito chekushandisa.
How To
- Kushamwaridzana nemaminitsi mashanu kusvika ku10 yemoto
- Ita maitiro sekuratidzwa, kurara zvishoma pakati pekuisa.
- Nokuda kwekudzidzira zvishoma, pedza 1 sega yega yega yega yega. Kwekushanda kwenguva yakareba, pedza zvizere 2-3
- Shandura maererano nehutano hwako hwepamusoro uye udzivise chero zviratidzo zvinokonzera kurwadziwa kana kusagadzikana
One-Legged Squats
Iyi squats imwe-ine mitsetse ichapikisa zvachose chikamu chako. Tora nguva yako
- Mirai makabata zviremera uye muzorore chitsitsinho cheboshwe pakati peGliding Disc.
- Kuchengetedza kusabatanidzwa uye kuratidzika kwakananga, bendanidza bheji rakarurama paanosvetedza chitsitsinho chekuruboshwe mberi.
- Dhirirai muD Disc nechitsitsinho chako kuti uwedzere kushorwa.
- Chikwata chakaderera sezvaunokwanisa kana uchidzivirira bvi rako kuti usapfuurira kure nechepamberi petsoka.
- Simbisa rutsoka rwako rworudyi sezvaunoshandisa rutsoka rworuboshwe kumashure kuti utange nzvimbo.
- Dzokorora zvitatu zvezvikamu gumi nembiri zvepamusoro petsoka imwe neimwe, zorora kwemaawa makumi maviri nemakumi matatu kubva pakati pemisasa.
Sliding Lunges
Izvi zvinotapira kumapapu emucheto zvinoshandisa mitezo yomuviri yakadzika nenzira yakasiyana nemapapu emagariro.
- Mira netsoka yakarurama paDhi, zvigunwe zvakasara mukati meDhi.
- Batisera pamadziro kuti uenzane kana uchida.
- Chengetedza uremu kuruboshwe rworuboshwe sezvaunoisa pasi rutsoka rworuboshwe kumashure.
- Dhirirai muGlider uye chengetedzai mhirizhonga payo sezvaunenge uchidzorera zvakare uye zvakare.
- Paunenge uchidzoka shure, iwe unonamatira bondo rinopinda mukati mumiriri uchichengetedza gumbo rekumusoro zvakarurama.
- Dzokorora zvitatu zvezvikamu gumi nembiri zvepamusoro pamativi ose.
Kuramba Kubata / Kudhakwa
Munharaunda iyi yeGliding Disc uye kubatanidzwa, iwe unenge uine nzvimbo yepandari kuitira kuti iwe uite dambudziko rako, mukati mahudyu, uye kunze kwehudyu.
- Tanga pazvikamu zvina muipuranga nepane zvigunwe zvakarurama pane Disc. Kana izvi zvakaoma zvikuru, burukira kumabvi ari kuruboshwe kuti ubatsirwe.
- Kuchengeta musana wakavharidzirwa uye usina kubatanidzwa, shandisa zvigunwe kupinda muDoc uye shandisa gumbo racho zvakananga kune rumwe rutivi kusvika iwe iwe unogona kunyatsogona, kuvharidza maruva.
- Iva nechokwadi chekuchengetedza chiuno, mabvi, uye mazhe muhuyano, achitaridzira kune pasi.
- Achiri kupindira kusvika pasi, fambisa mukati mahudyu kunamatira rutsoka kumashure kunotangira nzvimbo.
- Dzokorora zvitatu zvezvikamu gumi nembiri zvepamusoro pamativi ose.
Gliding Hamstring Slides
Aya mahwindo emisasa anogona kuchinjwa kuti ave akaoma kana kuti nyore. Munyaya iyi, uri kuita gumbo rimwe panguva. Kana iwe uchida kuwedzera zvakanyanya, edza kusvetera makumbo maviri panguva imwechete kana kuti dzimwe nzvimbo.
- Rara pasi nemabvi akavhara uye isa Dhi pasi pechitsinho chakarurama, tsoka dzinoshanduka.
- Simudza mahudyu kubva pasi kusvika kune bhulogi uye, uine nzvimbo iyi, shandisa chitsitsinho muDoc uye uise pasi pamberi pako.
- Bvumidzai hamstrings uye rambai makamanikidzwa muvhu kana muchikanda rutsoka rworudyi mushure mokutanga nzvimbo.
- Dzokorora zvitatu zvezvikamu gumi nembiri zvepamusoro pamativi ose.
Sliding Pushups
Iyi shanduro yeGliding Disc pushup inowedzera hutsva hutsva hwehutano hwebhokisi nemapfudzi.
- Tanga pakuronga , kana pazvigunwe kana pamabvi.
- Isa maoko ako paDhivi, uone kuti ivo vari pasi pemafudzi.
- Shandisa mavoko maviri kusvika kune rumwe rutivi rwemasendimita mashoma uye muzasi mukati mumiriri
- Sezvaunosundira, shandisa maoko pamwe chete uye dzokorora. Dzokorora zvitatu zvemasvondo gumi nemaviri.
- Kana izvi zvikaoma, kushandura kuisa ruoko rworudyi kunze uye kuruboshwe.
Sliding Lat Pulls
Iri slide lat rinodhonza riri parutivi runyoro, asi iwe unogona kuwedzera kuwedzerwa nekunyanyisa zvakanyanya kuDhi kana kuita kubva panzvimbo yakagara. Muchiitiko ichocho, iwe haungatenderi kunze, kunze kwemasendimita mashoma.
- Nhema kune rumwe rutivi rwako rworuboshwe, mabvi zvishoma zvakakotama uye musoro uchizorora pamaoko ako.
- Isa ruoko rwako rworudyi paDhi iri mberi kwechiuno chako.
- Dhirirai muDoc uye shandisa ruoko muchikamu chemukati mudenga pedyo nemusoro wako.
- Bvumidzai maziso emakumbo uye pinda muvhu kuti udzokere shure kumashure.
- Dzokorora zvitatu zvezvikamu gumi nembiri zvepamusoro pamativi ose.
Gliding Ab Slides
Gliding ab s slides ndeyomumuviri wekushandisa, kunyanya kana iwe uchizviita nemaoko ose panguva imwe chete. Chimwe chekushandurwa ndechokuti uite basa racho nekudhonza kunze kwechanza kamwechete panguva.
- Tanga pakusimudza pamabvi, maoko zvakananga pasi pemapfudzi uye uchizorora paDhivi.
- Shingairira the abs uye zvishoma nezvishoma shandisa maoko zvakananga kunze pamberi penyu.
- Ingoenda chete masendimita mashomanana pakutanga kuti uwane kunzwa nekuda kwemuitiro. Kana iwe uchinzwa musana wako uchigunzva, usaenda kunze.
- Dzokera shure kuti utange uye dzokorora zvitatu zvemasvondo gumi nemaviri.