Kutsungirira ndiko kukwanisa kuita maitiro ehumwe hutano kwenguva refu zvichibvira. Mumitambo yepamhizha, uko kusimbiswa kunoiswa paunyanzvi hwokugadzira, nehutsika imwe chete, mutambi uyo ane zvakanyanya kukura kutsungirira .
Kana iri kushandiswa, pano pasina mwoyo ane simba uye kufema kwakadzika mubhokisi rose uyewo haugone kuita. Zvinoratidzwa, uye hapana chinhu chinoshamisa mune izvozvo, pasinei nokuti ndechipi chimiro chechimiro chinoshingaira iwe unotungamirira, hutano hwehutano hunonyanya kuvimba nokutsungirira, kureva, pamakuro ezvinyorwa zvepfungwa, kuwanda kwekufema, kupisa, nekuputika. Mushure mezvose, zvose zviri pamusoro apa pamwe chete uye zvinoreva zvakajairika kune vatambi vose izwi rokuti "kufema".
Kusiyana kwekurovedza muviri kwekutsungirira
Kudzidzira kutsungirira kunogona kuva mitambo yemaserobic - kushambira, kutamba, kutamba, kutumbuka. Mukuwedzera, kune mimwe mitambo yakakurumbira yemitambo inokurudzira iyi nhengo yemuviri:
- tambo iyi isingatsvaki mafuta anopisa, kusimbisa mwoyo yemavhudhi, kubatana, mhuru dzenzombe, mahudyu, mabhutu, mafudzi, zvinyorwa , mabheti;
- squats - zvinoratidzwa kuti squats haisi pasi mukushanda kwehutano, asi inogona kuurayiwa pasina kubva pamba;
- bhasikoro ndiyo miitiro yakakodzera yekuwedzera simba, iyo yakakodzera vanhu vane uremu hunorema zvakanyanya, sekusina kufanana nekushanda, kunoderedza mutoro kubva pamabvi netsoka.
Kana iri kumhanya, saka, pachena, apo unoda kuwedzera simba yemapapu ako nemoyo, iwe, pamusoro pezvose, yeuka zvakananga nezvazvo. Zvisinei, mukuwedzerwa kwakanyanya, kumhanya ipamu inotyisa, nokuti panguva imwe neimwe, netsoka dzinofamba dzinokwana makumi manomwe kubva muzana yehutatu hwemuviri. Uyu ndiwo mutoro mukuru pamisangano, iyo inogona kudziviswa nokufambisa uremu kutanga pabhazikoro. Uye mune imwe nzvimbo, kumhanya kunoramba huine nzvimbo yevatungamiri pakati pemabasa ekuvandudza kutsungirira kukuru.
Kudzidzira
Nhasi tinokurudzira kuti iwe uite sega yekutsungirira maitiro kubva muchikwata che cardio yekurovedza netambo.
- Isu tinomhanyira pamusoro pambo pakutanga pane rimwe gumbo, uye pane rimwe kuti ridziye. Tinoita 20 jumps pamakumbo.
- Tsoka pamwe chete, svetuka kanomwe.
- Tambo yakabviswa. Isu tinoita matanho anoverengeka munzvimbo kuti tive nekufema.
- Maoko nomusoro, tora danho shure, uchinge wakagumbusa gumbo mumabvi. Tinokwevera gumbo kumberi uye tinotakura uremu kumakumbo epamberi. Tinosimudza gumbo pamhepo. Mutsoka wepamberi uri kumakumbo akakodzera, mabvi haatenderi kubva kumagunwe.
- Tinowedzera, tinowedzera kanoverengeka uye tinodzokorora makumi matatu ezvidzidzo zvekare kusvika kumutsara wechipiri.
- Bvisa tsoka dzako, tora matanho mashoma munzvimbo.
- Iwe magweta-makumbo akareba kupfuura mafudzi, maoko pamberi pako. Takagara pasi, munzira tichikwira tinoita kuti tifambe nerutsoka rwakarereka kumativi. Tinoshandura makumbo zvakasiyana. Tinoita makumi matatu.
- Kuomesa: painenge ichifamba netsoka kune rumwe rutivi, tinoita zera nemuviri ndokurova kana kusvetuka nemaoko. Tinoita makumi matatu.
- Kuisa kufema nekufema - tinofamba nekuputika uye kuputika.
- Kutsigira nekusimudzira rutsoka - kusimudza gumbo rorudyi zvakare muchimiro chechidimbu, uye ruoko rworudyi rwunobata rutsoka rworuboshwe, mutumbi unosungirirwa, ruoko rworuboshwe runobviswa. Kubva munzvimbo iyi tinomuka, tinobatana maoko pamwe chete uye tinokonzera kukanganiswa nemakumbo erudyi kunze. Isu tinoita kanomwe pamakumbo.
- Basa rinotevera rekuwedzera simba rakagadziridzwa zvakare pamusoro petambo - tinosvetuka ka 10 pane kurudyi uye kuruboshwe rwendo, uye katatu pamakumbo ose maviri.
- Mashoma - maoko akabatanidzwa anoungana pamberi pebhokisi, simira maoko akapararira kumativi. Tinoita makumi matatu.
- Kuoma - kumira, maoko pamwe chete, simuka, kuisa zvirwere zviviri nekutendeukira kune rumwe rutivi. Tinoita makumi matatu.
- Tinosimudza maoko edu-inhale, pasi-exhale. Tinotora matanho anoverengeka munzvimbo kuti tive nekufema kwekufema uye tinosunungura maronda emakumbo.