Mushonga bhora imhando yemidziyo yekusimbisa muviri iyo veruzhinji vasinganyatso ziva, asi inowanzoshandiswa mukudzidzisa kudzidziswa kwevatambi.Nekumwe tsvagiridzo, vanhu vazhinji vari kushandisa mabhora emishonga pakurovedza muviri.Munguva dzazvino, kufamba kwekudzidziswa kwebhora remishonga kwakagadzirwa zvakanyanya.Saka unoziva here kuti zvipi zvishanu zviitwa zvemishonga bhora?Handei kumidziyo yekusimbisa muviri ikoko kuti tione!
The Russian Spin
Tora nzira yekugara, nehudyu sepakati, muviri wepamusoro unorova wakatwasuka uye chidya mu90 madhigirii, crus inosimuka.Vatangi vekutanga vanogona kutanga chitsitsinho pasi, kuti vave muscular, chitsitsinho kubva pasi.Bata bhora remushonga, tarisa zvakananga kumberi, tenderera muviri wako uye nongedzera bhora remushonga kuruboshwe uye kurudyi.
Pushup
Zvakangofanana nea general pushup kudzidziswa, iyo inorerekera, magokora pasi, kumashure uye matako mumutsara wakatwasuka.Mumwe wavo akanga aine bhora remushonga muruoko rwake.Iyo mushonga bhora push-up inoda kuenzanisa uye simba, saka zvakanyanya kuoma.(Vakadzi vanorayirwa kuita seti yezvisere, inoteverwa nekuzorora kweminiti imwe; Varume vanogona kuita seti yegumi, inoteverwa nekuzorora kweminiti imwe.)
Mushonga bhora squats
Ita squats uye simudza mushonga bhora kumusoro panguva imwe chete.Usadzungudza musoro wako paunenge uchisimudza bhora remushonga, kana kuti zvinokonzeresa kumanikidza pachiuno chechiuno uye nyore kukuvara.Vatangi vekutanga vanogona kutanga kuisa bhora remushonga pachifuva, ita uremu-inotakura squat, kuti ugadzikane, ramba uchipikisa kumusoro.(10-15 reps inokurudzirwa, inoteverwa nekuzorora kweminiti imwe.)
Zvakaoma netsoka imwe
Tanga munzvimbo yakamira, mabvi akakotama zvishoma, akabata bhora remishonga pamberi pechipfuva chako.Simudza rutsoka rwako rwerudyi kumashure uye sendamira zvakananga kumberi, uchisiya tsoka yako yekuruboshwe yakamira uye torso yako netsoka yerudyi mumutsara wakatwasuka.Wobata bhora nemaoko maviri worirega richirova pasi.Mira kwemasekonzi mashanu usati wadzokera kunotanga.(Rutivi rwakakurudzirwa runogona kuita 10-15, wozochinja tsoka.)
Hip joint training
Tanga munzvimbo yenhema nemabvi akakotama uye bhora remishonga rinoiswa pasi petsoka dzako.Mushure mekusimudza tsoka yako yekuruboshwe kumashure, tambanudza yakananga kumusoro uye pasi.(Zvinokurudzirwa kuita 10-15 kudzokorora panguva, wozochinja tsoka.)
Nguva yekutumira: Aug-17-2022