Vakawanda vanongoda kufunga kuti dumbbells nezvimwe zvinorema zvinodiwa chete nevarume. Ichokwadi, kuti ibudirire kusimba kwemisumbu, inogona kushandiswa nevanasikana. Mumuviri wemadzimai unonyanya kushamwaridzana kuwana hutundu huzhinji uye kuwedzera huwandu hwemishu, saka iwe haugoni kutya kuti uve munhu-akafanana. Nezviedza zvitsvene 2-3 kavhiki, izvi hazvikuvhunduswi.
Kurovedza muviri nemasikirusi kwevasikana: chii chinobatsira?
Usati watanga, ita purogiramu yekudzidzira iwe pachako: zvidzidzo zvidzidzo zviviri pavhiki, kana zvisina kudaro zvichava basa risina maturo. Mukuwedzera, zvakakosha kutenga:
- Dumbbells inonyanya kuputika, nokuti pakutanga kwekufamba kwako iwe uchakwana uye 1.5-2 kg, uye munguva yemberi mutoro uyu hauzokwani;
- mitambo yezvikwata zvekirasi;
- rakanaka sneakers - pasinei nokuti iwe uri pamba, zviri nani kupfeka zvidzidzo zvemitambo, nokuti inodzivirira masangano emakumbo kubva pamatambudziko asingakoshi uye inopa mari yakakwana;
- mitambo - inogona kuva shorts, breeches kana mitambo yepondo uye T-shirt kana pamusoro.
Mukuwedzera, iwe unoda zvishoma nemaminitsi makumi matatu nemakumi matatu nemaawa matatu pavhiki. Kana uine zvinhu zvose kubva pakurongwa urwu, hapana chinokudzivisa kusaita chimiro chako!
Kudzidzira nematope: nzira dzemakumbo nemabvi
Chinhu chinonyanya kukosha pakurovedza kwakadaro ndechokuti nguva dzose. Nzira yekuita zvidzidzo iri nyore, uye hazviiti kuti iwe unoda mamwe mazano. Zvisinei, kana iwe uri mukusahadzika, unogona kuwana mavhidhiyo mavheti akangokuratidza kuti unodzidzisa sei.
- vagere-ups nemabhuruku mumaoko avo;
- pacing ne dumbbells mumaoko ake;
- matsime ane dumbbells mushure memusoro;
- kusimudza pamasokisi ane zvimumumu;
- squats nedumbbell pakati pemakumbo;
- kurwisana nevekwembera mumaoko;
- achisimudza mapepa.
Sarudza mamiriyoni emakadziro aya uye uitevere mumasero matatu e8-16 nguva. Usakanganwa nezvekuwedzera kuwedzera kwekuyera!
Anodzidzira ne-dumbbells nokuda kwezvinyorwa uye mimba
Mune urongwa uhwu pachava nemadzimai mashomanana chete, sezvo kushandiswa kwemarara kunogona kutungamirira kukuwedzera mumasumbu, ayo, ayowo, angakanganisa zvakanyanya waistline:
- kusanganisa classical (basa iri ne dumbbells rhema: makumbo akadzikamisa, uye iwe unobvisa shapula kubva pasi, wakabata pamberi pako uchitakura);
- kudzokorora twisting (yakangofanana neyakamboita, asi haufaniri kubvisa mapepa emafudzi, asi kumucheto kumashure, makumbo akarurama, achienzanisa nemuviri).
Izvi zvinoshandiswa zviri nyore uye zvinobudirira. Kune mutoro mukuru, vanogona kubatanidzwa, vachiita kuparadzaniswa kwemazuva matatu pamwe chete.
Anodzidzira ne-dumbbells nokuda kwepamberi nemaoko
Ikoko kumashure kweruoko ndechimwe chinhu chisina simba chevakadzi vakawanda, kupamba kanopfuura kamwe chete. Iwe unogona kurwisana nekunaka nekubatsirwa kwedzidzo dzakadaro:
- kupfugama maoko amire nevete dumbbells zvakasiyana;
- kupfugama kwemaoko nedumbbells - "nyundo";
- kuwedzerwa kwemaoko nedumbbell mu-slope;
- kurambana kwemaoko nemabhombwesi avete pasi (basa iri rinoshandawo pakupa mazamu akanaka emuti).
Izvo zviri nyore, asi matanho anoshanda zvikuru achakubvumira kukurumidza kuisa maoko ako mu tonus.
Kudzidzira nevhudzi revasikana pamapfudzi
Mipfeko isina kupfeka yakakosha zvikuru kwemwaka yakawanda mumutsara, asi kuti uapfeke, unofanirwa kuva nemafudzi akanaka! Izvi zvichakubatsira iwe nekudzidzira kwakadaro:
- mahi dumbbells in the sides in the slope;
- mahi dumbbells in the sides;
- smash dumbbells mberi;
- chinyorwa che dumbbells pakamira.
Uchishandisa zvakaoma zvakadai zvekudzidzira, iwe uchaisa mukana kuti muviri wose uye uchatarisa zvishoma uye zvishoma nezvishoma, uye unofadza chero musikana!