Nezve kugwinya, rairo inonzwikwa zvakanyanya ndeiyi: Mushure mekusimba, isu tinofanirwa kuwedzera uye kuzvibvumira kuti tikure zvizere.
Kune akawanda marudzi ekutambanudza maekisesaizi. Nhasi ndichakudzidzisa nzira gumi neshanu. Enda navo kumba zvinoenderana nezvaunoda.
1. Bata madziro, chengetedza zvitsitsinho zvako pasi, twasanudza makumbo ako, uye chengetedza makumbo ako akaonda akatambanudzwa makumi maviri. Dzokorora nerimwe gumbo.
2. Zvidya-kumberi divi-quadriceps: ruoko rumwe runotsigira madziro uye tsoka imwe inobata, rumwe ruoko runobata rutsoka kubata kana kushandura tsoka kuti ubatanidze musana, nzwisisa kunzwa kwekukweverwa kumberi kwechidya, uye chengeta gumbo rinodzokorora kwemasekondi makumi maviri. . Ive nekuchengera kuti usazunguze panguva yekutambanudza, uye iwe unogona zvakare kurara padumbu kana padivi.
3. Kurutivi rwemberi:
Kudhindisa gumbo, wese anoita. . Inogona kuve yakabatana: ita mafambiro maviri, yekutanga ndeye kumanikidza kufamba neruoko, bata kwemasekondi makumi maviri, wozoita inotevera kufamba.
4. Shandisa kuruboshwe kwako kuti unzwe kugokora kuruboshwe uye tendeukira kurudyi kuruboshwe rwemuviri wako kutsikirira, kunzwa kunzwa kwekudhonza gumbo rako rerudyi, uye kumonyorora chiuno chako kurudyi panguva imwe chete, ona chiuno cherutivi chakatambanudzwa , bata kwemasekonzi maviri, chinja uye dzokorora izvi zviito zviviri.
5. Kumusoro kweruoko-triceps: Simudza musoro neruoko rumwe, uunze ruoko rwakatetepa padyo neruoko rwekumusoro, bata gokora nerumwe ruoko, uye urudhonze wakananga kuYin, bata kwemasekondi makumi maviri, chinja mativi uye dzokorora. Iva kutambanudza iyo latissimus dorsi.
6. Kumusoro kwemaoko-biceps uye mhasuru dze deltoid:
Tsamira, uchizendamira pameti, uchizendamira kumashure, uye uchitsigira nemaoko maviri naKuankuan. Teerera kune iyo nzira yekubata, chigunwe kumashure. Bata kwemasekondi makumi maviri.
Ukatambanudza yakatambanuka, inova tsandanyama inonamira.
7. Chifuva: Tsvaga furemu yemusuwo kana chigadziko chakamiswa, bata gokora neruoko rumwe uye urereke kana kumira. Zvishoma, kureba kwepafudzi, kusendamira kumberi kuti unzwe kunzwa kwekukosheswa. Bata masekondi makumi maviri, uye dzokorora. .
8.: Tsvaga kumira wakatarisana, bata mbiru iyi nemaoko ako, pakukwirira kwechiuno chako, muviri unoita kunge wakakombama, wozodzoka kumashure. Chinja mativi mushure mekubata kwemasekondi makumi maviri. Icho chiito chinotambanudza musana weiyo deltoid mhasuru.
9. Isa tsandanyama dzako dzemudumbu pameti, simudzira muviri wako nemaoko ako, zembera, uchitungamira kunzwa kwekutambanudza dumbu rako, uye ubate kwemasekondi makumi maviri.
10. Tsandanyama dzemudumbu: Senge wakarara nemusana, sunda vese vana nedivi zvine simba, uye dzokorora kune rimwe divi mushure memakumi maviri.
Post nguva: Jul-27-2021