Vakawanda vanoda chaizvo kuwana maitiro ekubudirira kwevhidhiyo, asi kusvika munguva pfupi yapfuura vaifanira kungovimba chete nemazano emudzidzisi uye maonero avo. Nemafaro, nyaya iyi yakatorwa nevashandi: Purofesa weAmerica Peter Francis akaita hurukuro yakawanda, panguva iyo zvaive zvichibvira kuongorora kubudirira kwezvidzidzo 13 zvakakurumbira. Somugumisiro, kunyanya kushanda uye kwakanakisisa maitiro ekudhinda kwakabudiswa.
Izvo zvakanakisisa kudzidzira kwenyaya
Munguva yekuedza, yakagadzirirwa kujekesa maitiro ekugadzirisa maitiro emushandirapamwe, shanduro ye electromyography yakashandiswa, iyo yakayera mutoro uri mumusoro, kumusoro uye mumashure ekudhinda. Zvakakosha kuziva kuti "kumusoro" uye "pasi pasi" ndezvekuparadzanisa kwakagadzikana, nokuti ndiyo mutsara mumwe chete. Uye mishonga yechipfuva yechipfuva yakagadzirwa zvakasiyana, naizvozvo mamwe maitiro akaratidza kuti yakagadzirisa zvakanyanya kwavari. Migumisiro yezviyero zvakanyorwa muhupano maererano neklassical twists. Iyo yakakwirira yepakati, inonyanya kushanda, sezvo mutoro uri pamisungo yakakwirira.
Saka, kana iwe uri kufunga nezvekudzidzira kweikuita mupepanhau, tarisa kune urongwa urwu (izvo zvidzidzo zvinorongwa nenzira yekuderera zvinobudirira):
- "Bhasikoro" - 248.
- Makumbo anokurudzirwa muchidimbu - 212.
- Kutsiva pane zvakakodzera-zvakawanda - 139.
- Kutarisa nemakumbo akakwira kumusoro - 129.
- Kutarisana nemupumburu - 127.
- Kutarisana nemaoko akabudiswa - 119.
- Kudzorera shure - 109.
- Kutarisana neAb Roller - 105.
- Rakisi pamakona ("bar") - 100.
- Classic twists - 100.
Pane chiyero chakafanana chemakirasi uye pamabvukiti eoblique emudhidhiyo , iyo inofanirawo kuiswa mumutambo wezvidzidzo zvekudhinda:
- Makumbo anokurudzirwa muchidimbu - 310.
- "Bhasikoro" - 290.
- Kudzorera shure - 240.
- Chimiro pamakumbo ("bar") - 230.
- Kutarisana nemakumbo akakwidziridzwa - 216.
- Kutsigira pamusoro pezvakakodzera-zvinguva-147.
- Kutarisana nemupumburu - 145.
- Kurwisana nemaoko akatambanudzwa - 118.
- Kurondedzera muB Roller 101.
- Classic twists - 100.
Iye zvino zvaunoziva zviratidzo zvekuita kwezvimwe zviito, iwe unogona nyore nyore kugadzira purogiramu yekurovedza yezvinyorwa zvinoshanda.
Dhiyabhorosi rinoshandisa maitiro ekudhinda
Muchigadziro chemakorosi, unogona kusanganisira chete izvo zvishomanana zvidzidzo zvine mazana anopfuura mazana maviri uye izvi zvange zvatova zvakakwana kuwana mutsara wakanaka. Funga nezvemitemo yekuita kwavo.
Bhasikoro (248 mapepa emudhidhi)
Kutanga nzvimbo: avete pasi, maoko mushure musoro, mabvi zvishoma akadzikamisa, makumbo akasimudzwa kubva pasi kusvika pakakwirira anenge masendimita 30, chiuno chacho chinomanikidzwa pasi. Takura tsoka dzako sekuti iwe uri kutengesa bhasikoro. Ita zvitatu zveminiti imwe neimwe.
Kudzokera kushandura (240 mapepa emisungo ye lateral)
Kutanga nzvimbo: avete pamusana, maoko pasi, pasi makumbo akotama pamabvi uye akakura. Kurambidza mishonga yepepanhau, fambisa mabvi kubhokisi, kubvarura zvigaro kubva pasi. Dzokera kunzvimbo yekutanga. Ita zvitatu zve 10-15 zvakadzokororwa.
Kusimudza kwemakumbo muchitarisiko chepamusoro pakadzika (310 points for the lateral muscles)
Ita chikoro chemberi chiremberedze pavharo yakanyanyisa uye ufugame mabvi (angle 90 degrees). Tora mabvi ako kumapfupa ako zvakakwirira sezvinobvira. Apo izvi zviri nyore, enda kune "kona" - kusimudza makumbo akajeka kune angle 90 degree. Ita zvitatu zve 10-15 zvakadzokororwa.
Planck (230 mapepa ekudhinda)
Kuvata pasi pasi mudumbu rako, benderera zvikwereti zvako uende kunzvimbo yekurara pamakumbo nemaoko. Mutumbi unofanirwa kugadzira mutsara wakarurama kubva kumusoro we musoro kusvika chitsitsinho chetsoka. Bata kwenguva yakareba sezvazvinogona. Dzokorora katatu.
Kutarisana nemakumbo akakwidziridzwa (216 nharo)
Kutsigira kumashure pamatanda, mapende pasi pasi, makumbo akajeka pamwe chete, akasimudzwa. Usabvarura mushure wako pasi kubva pasi, simudza torsi yako, uchiedza kubata makumbo. Ita zvitatu zve 10-15 nguva.
Izvi zvidzidzo zvezuva nezuva zvekudhinda zvichakubvumira kuti uve wakanaka uye unononoka munguva pfupi.
Iri rinoshanda rakanaka rezvidzidzo zvezuva rimwe nerimwe: