Vazhinji vakadzi vanofarira kuita kutamba, aerobics , stap nemamwe marudzi ekuita zvekuita izvo zvisingatyisidzi kubuda kwemasumbu. Kutaura zvazviri, kudzidzisa kuomeswa kwevakadzi hakukugadziri iwe kuveza, zvichida pasina mitambo yemitambo yakakwana uye maawa ekudzidziswa zuva rega rega kwemakore mazhinji.
Chikwata chekuita simba kwevakadzi
Kutanga kuziva purogiramu yekukura kwemari shoma kubva pakutsvaga kwekubhadhara muimba kana imba yekunyengera. Zvinokurudzirwa kusarudza basa risina basa uye kutanga nemashandiro akaoma:
- Zvikwereti nemutsipa (2-3 masheji ezviitiko 15-20).
- Dumbbells ne dumbbells (2-3 seti yezvikamu 15-20).
- Dhinda zvinyorwa zvinyorwa zvinyorwa (2-3 seti yenguva 15-20).
- Tambanudza tsvimbo kumudumbu (2-3 masheji ane nguva 15-20).
- Push-up on the triceps (2-3 seti dze10-20).
Izvo purogiramu iyo yakakodzeriwo kudzidziswa mune zvekurovedza, iyo inokubvumira kuti uishandise iyo munenge chero mamiriro ezvinhu chero ipi zvayo: pazororo, pamba, uye pamakirini emabiko. Kutanga, zvakakwana kudzidzisa kaviri pavhiki, asi mushure mekunge mwedzi miviri iwe unofamba kuenda kwemaawa matatu kudzidziswa.
Simba kudzidzira kwevakadzi kumba
Kuti uite musha, simba rekudzidzira maitiro evakadzi rinoda kuvapo kwevamwe dumbbells. Iyo yakaoma inogona kunge yakafanana neyo yakatsanangurwa pamusoro apa. Inogona kubhadharwa nemaitiro ekudhinda ne dumbbells, deadlift ne dumbbells. Usakanganwa kuti mune chero zvipi zvayo kunofanira kunge kune ushamwari- kutanga pakutanga uye kutarisa - pakuguma kwechikamu. Kurovedzwa kunofanira kuva nguva dzose, chero kupi zvako kwaunoita. Kana iwe uchizviita nguva nenguva, hakuzovi nemigumisiro.