Patinoekisesaiza, kazhinji hatidzidzisi nemaoko edu.Kazhinji, tinoda kubata mimwe michina kuti itibatsire.Chigaro cheRoma ndechimwe chazvo.Kune mafitness novices, zvinonyanya kukurudzirwa kushandisa yakagadziriswa midziyo yekudzidzira, kune rumwe rutivi, zviri nyore kugona, uye zvinonyanya kukosha, zvakachengeteka pane zvemahara midziyo.Chinhu chiri nyore kuita pachigaro cheRoma ndechekusimuka, iyo, kutonga nezita rayo, inofanira kuva "kumira".Saka unoita sei izvozvo?
Iyo chaiyo nzira yekudzidzisa yekusimudza chigaro cheRoma:
Danho rekutanga: Chigaro cheRoma chakatwasuka chinodiwa zvakanyanya chiuno chedu uye simba redumbu, saka tinoda kuita iyi kufamba, chinhu chekutanga chatinofanira kuita kudzidzira simba remudumbu rakanaka.Tanga nemaitiro ekugara-ups, belly curls kana mapuranga.Zvinotora kanenge hafu yemwedzi kushandisa simba rechiuno uye dumbu.Tinogona kunzwa zviri pachena kuoma kwedumbu, zvichiratidza kuti misumbu yave yakagadzirira zvishoma kuti ibude, iyo inoratidza kuti kurovedza muviri kwave kuchiitwa.
Danho rechipiri: Kudzidzira gumbo uye kumashure ndizvo zvatinofanirawo kuita muRoma cheya yekusimudza maitiro.Simba redu remakumbo rinogona kudzidziswa kuburikidza nehuremu squats kana gumbo rakarurama rakaoma rinodhonza.Kunyanya, gumbo rakarurama rakaoma rinodhonza rakanaka pakusimbisa gumbo redu remakumbo nemisungo.Zvino shure kwekutsungirira kudzidziswa, tinogona kuitwa nekudhonza-kumusoro.Zvakare, kureba kwechiitwa chekutanga ichi chinoda kudarika hafu yemvura, saka isu tinofanirwa kuve neinenge mwedzi wekutanga kudzidziswa maitiro, kuti tipedze zvirinani kusimudza chigaro cheRoma.
Danho rechitatu: danho rekupedzisira kuita kusimudza zviri pamutemo kwechigaro cheRoma.Pakutanga, tinozarura makumbo edu nehupamhi hwemafudzi, kumira zvakananga uye pedyo nechigaro cheRoma, uye muviri unosendamira mberi zvishoma panguva ino.Gadzirisa kufema kwedu nekutora kufema kwakadzika, kukotama pasi muchiuno, uye zvishoma nezvishoma tichidzika pasi kusvikira dumbu redu rasvika parinogumira, rinova iro diki Angle yemuviri wedu yatinogona kutora.Mushure mokunge tasvika pamuganhu, tinodzorera zvishoma nezvishoma kufamba kunokwira kusvikira tadzokera kunzvimbo yepakutanga.
Saka ndiyo nzira yekuita chigaro cheRoma kusimudza nenzira kwayo, kuitira kuti tigone kuita chigaro cheRoma kusimudza zvakanaka, asi yeuka kuti idanho nedanho, zvishoma nezvishoma.
Nguva yekutumira: Zvita-26-2022