Musikana mumwe nomumwe anoda zviratidzo zvakasiyana-siyana zvemakumbo emhuru - shure kwezvose, vamwe havagutsikani nehuwandu hwavo hwakazara, uye vamwe - fomu yavo yakadzika, uye yakananga. Sezvaunoziva, vakadzi gumi chete chete vanogutsikana nehupenyu hwemakumbo avo, vanogamuchira kubva kune zvakasikwa, uye vamwe vose vanofanira kuita kuedza kuita kuti marwadzo avo ave akakwana!
Kudzidzira kwekuchera mhuru
Nzira dzakanaka dzekudzikisa mhuru dzinofanirwa kutaridzika zvakanaka - inokubvumira kururamisa maitiro uye kuita mazai asave akadaro. Kana dambudziko rinorema mukati mako rakapfuurira kune dambudziko nemakumbo ako, iwe unofanirwa kubvunzurudza kudya kwako nekusiya kudya kwemafuta - mumaonero evanhu vane chikafu, iyo ndiyo yakawandisa yemafuta muzvokudya zvinotungamirira kuzadza kwemakumbo. Mukufanana, ita maitiro ekurasikirwa kwemhuru:
- Gara pasi, makumbo zvakananga pamwe chete, makumbo pachavo. Dragira paminwe, uibate uye ugadzire nzvimbo yemaawa 10-30.
- Gara pasi, makumbo zvakananga kunze kwose kwose, zvigunwe zvezvigunwe pachavo pachavo. Dragira pakutanga kune rimwe jumbo, zvino kune rimwe, ipapo-pakati, uchiedza kuisa chifuyo pasi.
- Simuka, rimwe gumbo rakanamatira mumabvi, iise imwe chitsitsinho uye inotora necheck, pasina kusimudza zvitsitsinho kubva pasi. Muchigaro ichi, tora iyo yakanyanyisa kumusoro, uzvibatsire nemaoko ako. Misoro inoshanduka uye inodzokorora.
Kudzidzisa kwakadaro kwekutambanudza mhuru kunofanira kuitwa maawa 1-2 pazuva mushure mekudziya-uye, shure kwemavhiki mashomanana iwe uchaona chigumisiro.
Kuita zvekudzivirira kwevana vemhuru
Iye zvino kudzidzira kwakakosha zvikuru pakuwedzera mhuru, nokuti inopenya shins iyo vasikana vazhinji vanobhadhara nokuda kwekunakidza kunonda. Kuti uite pamba, iwe uchada bhar kana bhuku rakaoma raunogona kumira naro, pamwe ne 1-2 dumbbells. Iwe mose wakagadzirirwa here? Ipapo iwe unogona kudzidzira maitiro ekuonda mhuru:
- Simira nechino chegumbo rimwe mubhuku kuitira kuti kana rutsoka ruderedzwa, chitsitsinho chirembera pasi.
Mutsika wechipiri ugove mumabvi, tora dumbbell (kana 2 dumbbells mu 1 ruoko kana zvakaoma kuti iwe ugare uripo). Ita rutsigiro rwechiyero pazvigunwe nekuderedza kusvikira pakupera pasi 15-20 mara 3 masero, zvino ita chimwe chegumbo pamwe chete. - Isa zvisikwa zvako mukati, zvigunwe-zvigunwe. Dzokorora chiito chekare mune izvi.
- Isa zvigunwe zvegumbo rinoshanda riri kunze. Dzokorora chiito chekare mune izvi.
Ndiyo maitiro aya emhuru dzakanaka dzinodiwa kudzokororwa zuva rega rega kuitira kuti uvandudze maitiro emakumbo ako munguva shoma. Nezvidzidzo zvezuva nezuva, chigumisiro chichave chichionekwa mushure mavhiki masere.