Maekisesaizi ekuita nehuremu hwepamakumbo

Ankle weights routine

Huremu dzeAnkle dzave imwe yezvinonyanya kutsvakwa zvekushandisa. Zvinoita sekuti vava fashoni uye ndezvechokwadi kuti vanokurudzirwa zvakanyanya kushanda zvishoma mukati memakumbo, toni kana kuvandudza simba ravo uye nezvimwe zvakawanda. Sezvo vachizowedzera kushanda nesimba mukufamba kwega kwega kwatinoita. Asi chenjera, iwe unofanirwa kugara uchichenjerera nehuremu hwaunoisa pavari kuti usakuvare.

Chokwadi ndechekuti ivo vanoshanda chaizvo uye navo unogona kurovedza muviri kumba, nyore. Izvo hazviratidzwe kana tichitaura nezve aerobic chirango kuti isu tese tinoziva kuti zvingave sei kuenda kunomhanya. Saka, kana iwe ukabheja pazviremu izvi, unozongoita maitiro senge ari pazasi uye unozotanga kuona mibairo mikuru nekukurumidza kupfuura zvaunotarisira.

Zviyereso zveAnkle: Glute kick

Chimwe chezviitwa chekutanga chatinogona kuita ndeichi. Ndiyo inonzi glute kick nekuti kutanga, isu tichasundira kumashure rimwe gumbo sekick. Zvechokwadi, isu tichatanga kubva panzvimbo ine quadruped, tichizvibata nemaoko emaoko pasi, maoko akatambanudzwa uye kumashure kwakananga. Mabvi anobata pasi uye sezvatinotaura, tichafanira kukanda gumbo rimwe kumashure uye tozoshandura kune rimwe. Yeuka kuti paunoipeta zvakare kana kuti paunoitora, unogona kuuya nayo pachipfuva chako kuti uitambanudza zvakare. Ita kudzokorora kakawanda negumbo rimwe nerimwe.

Gumbo rinosimuka

Ichokwadi kuti chiitwa chakadai chine mimwe misiyano. Unogona kuzviita wakamira, wakazembera madziro kana kungozvambarara. Kana ukasarudza iyi yekupedzisira sarudzo iwe unofanirwa Rara nedivi uye tsigira muviri wako pasi, uchibatsira ruoko rwako kudzikamisa iwe pachako. Yasvika nguva yekusimudza gumbo zvinopesana, kuti uende pasi zvishoma nezvishoma. Sezvakaita muchiitiko chekare, zviri nyore kuita kudzokorora kwakati uye wozoshandura mativi. Kana ukazviita wakamira, unofanira kungwarira mahudyu nemuviri wako kuti zvisafambe. Saka, iwe unochengetedza nzvimbo yakatwasuka uye wopatsanura gumbo rauri kushanda kune rimwe divi, asi pasina kutamisa chero imwe nhengo yemuviri wako sezvatakataura.

Bulgarian squat

Sendamira chigaro kumadziro kuti zvichengetedzeke. Iye zvino furatira uye utsigire pamusoro petsoka yako, uchishandura gumbo rako pachigaro. Muviri wakatwasuka uye rimwe gumbo, pariri uremu, zvakare. Kutanga neku squat tinofanirwa kuchinjisa gumbo ratakatambanudza asi pasina ibvi rinopfuura zvigunwe.. Kana iwe waita akati wandei push-ups negumbo rimwe, iwe unofanirwa kushandura kune rimwe.

Kutambanudza gumbo

Imwe yesarudzo dzakareruka dzatinadzo ndeidzi. Tichangorara zvedu pameti nemanhede. Nezviremu zvezvitsitsinho, tichakotamisa mabvi kuita kona ye90º.. Ikozvino isu tinongofanira kutambanudza makumbo ese kumusoro kuti aachinjisa zvakare. Chokwadi pakutanga zvinokubhadharira zvishoma asi iwe unogona kugara uchiita mashoma kudzokorora.

Abdominals

Hatina kukwanisa kusiya mukana wekuita zvimwe kugara-ups ane uremu hwepamakumbo. Ndiyo imwe yemafungiro makuru ekuremedza makumbo zvishoma uye toni patinoita zvakafanana nedumbu redu. Saka, takarara sezvataive tichiita maekisesaizi apfuura, tinochinjisa makumbo edu zvakare pakona ye90º. Yave nguva yekuvasiya vakasimudzwa uye isu tinofanirawo kuita zvimwe chete nemuviri. Rangarira kuti maoko haadhonze mutsipa chero nguva uye isu hatizoedzi kuenda kumberi, asi muviri unenge uri axis yekufamba kwakataurwa. Maitiro akanaka ekutanga kudzidziswa kwako!


Izvo zviri muchinyorwa zvinoomerera pamisimboti yedu ye tsika dzekunyora. Kuti utaure chikanganiso tinya pano.

Iva wekutanga kutaura

Siya yako yekutaura

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  1. Inotarisira iyo data: Miguel Ángel Gatón
  2. Chinangwa cheiyo data: Kudzora SPAM, manejimendi manejimendi.
  3. Legitimation: Kubvuma kwako
  4. Kutaurirana kwedata
  5. Dhata yekuchengetedza: Dhatabhesi inobatwa neOccentus Networks (EU)
  6. Kodzero: Panguva ipi neipi iwe unogona kudzora, kupora uye kudzima ruzivo rwako