Beres loop: chinangwa, zvinoitwa oparesheni, muviri

Beres zvishwe - Simulator Universal unokubvumira kuwedzera kubata mabasa mureza muviri pasina njodzi yokukuvadzwa. The mudziyo inopiwa ne kugadzira muzvishwe, izvo zvakanaka ndee chero chinjikira pamatanda.

The rinokosha magadzirirwo anobvumira nyore gadzira ndedzechokwadi Beres nemaoko. Zviri zvakakwana kuti rakasimba zvinhu zvenaironi simbi dzemabhande emabhurukwa uye Akazadzisa simbi carabiners.

sarudzo

Beres loop nokuti chinjikira bhaa akaronga zvikurukuru nokuda vanoshandisa vanoona kusagadzikana mune nomuzongoza. Kazhinji kuti udzvanyiriri dzavo, vakaungana vanhu vanotambura nekuora musana marwadzo.

Kushandisa zvishwe anogona yekudyidzana aivabatsira kudzidziswa, omerera abdominal nzvimbo, kuburutsa musana uye maoko. Kugara muviri kushandisa mudziyo kuti tikwanise Activate ari kare tsva yakaderera-basa mumapoka, tsandanyama.

zvakwakanakira

Beres zvishwe vane zvinotevera zvazvakanakira:

1. Akwanise paumbwe yakarurama unyanzvi muviri ine pfungwa dzakananga mapoka tsandanyama.
2. Nokushanda projectile anokwanisa kugamuchira zvakasiyana-siyana zvokudya zviri vise pamusoro pamatanda. Pamusana yakadzika kudzidzwa namakumbo abdominal tsandanyama, inodzidzisa Anowana zvinyanye kuonekwa kushanda pane kana kwokugara muchiitwa kunze kwemuviri Kudzikamiswa. Mugumisiro inowedzerwa Kufambisa uye mamiriro.
3. Beres zvishwe akagadzirirwa mukana kushandisa zviyereso, kuita inoshanda muviri pamusoro nokuvhiringidza.

Contraindications

How ngozi Beres loop? Feedback kubva vanoshandisa avo kare akakwanisa kuidza mudziyo iri tsika, anoratidza kusava utano ngozi. Iva kuroorana zvamagonhi pachii vanhu vari nedanho kupora pashure musana kukuvara. Vamwe vanoshandisa, kuti Simulator ndiyo chete nzira kuti anopa tariro vapore.

Kurovedza abdominals

Abs - ndiwo nzvimbo uko ropa iri zvinowanzoshandiswa Beres loop. Muchiitwa kare vaiona kuoma, kushandisa chishongedzo nyore zvikuru.

Kutanga loop nde kubhawa. Zvadaro kuchinja zvaida kureba maererano nomumwe zvinodiwa. Nokuti pakutanga kosi yakakwana kuvimba honokono zvishwe.

Kwete kuzunungusa, simba rimwe chete venhau, mabvi ake kanyama pachipfuva chake. Makumbo kuramba ari pamusoro nzvimbo kwenguva masekondi mashoma, uye ipapo kusvika kutanga nzvimbo sezvo imi exhale. Mumwe, zvikuru kunzwisisa shanduro nokuda kupomba kwechaunga - Simudza makumbo zvakananga mune imwe nzvimbo.

Makumbo rinobuda muna vise pamusoro diagonal

Kuita zvimwe zvokufambisa shanduro yapfuura muviri. Huru kusimbisa zvinoitwa kuti kumutsiridza obliques, izvo basa paumbwe muchiuno mutsetse.

Honokono wakasimba mune zvishwe panguva nokukwirira uko anombotwasanudza makumbo Usabata kuburiro. Panguva yokuzorora, maoko nemakumbo kuramba zvachose vagadzikana. The musana chinguva flex ari lumbar nharaunda.

On the exhale, makumbo kururamisa pasina jerks, zvakanaka vanokwira yakakwirira sezvinobvira pamusoro diagonal. In yokumusoro nzvimbo rinoitwa munguva pfupi kunonoka migumo kunofambira mberi chinzvimbo. zvishoma nezvishoma ndiburukire pechingoro nzvimbo ine befu tsoka. The kutevedzana nemafambiro inodzokororwa pamwe tsoka kufamba negwara. Panguva Workout kufamba humwewo kuruboshwe uye zvakarurama.

pushups

Beres zvishwe vari pazvinhu chinjikira nemizariro, anenge ari kukwirira muhudyu. Tsoka Threaded kuburikidza anosungira zvigunwe pasi. Muzvarirwo kushushikana chinobviswa ari yakaturikwa nzvimbo akarara pasi. Palm riri papfudzi upamhi. Pasina kuchinja chinzvimbo, maoko hwakakungwa ari emaoko pamwe achideredza pechipfuva sezvo pedyo uriri pamusoro.

Kugadzirira tsoka nezvipfuramabwe anowedzera mutoro pamusoro abdominal tsandanyama, kumanikidza mutambi kuisa mamwe kuita kudzikamisa dzimba. Pashure mukirasi, mumwe loop kuita kusunda-ups mureza nzira nyore.

zambuko

Vava supine nechinzvimbo pamusoro musana. The nomuzongoza iri anombotwasanudza napo, zviziso zvemakumbo tucked ari loop, uye makumbo zvishoma hwakakungwa pamabvi. Smooth inofamba muviri chiuno anomuka yakakwirira sezvinobvira. Panguva iyoyowo, nomusoro uye mapfudzi dziri pasi.

Kana zambuko desirably kunonoka kwekanguva panguva imwe rakaramba. Saka zviri nyore kuwedzera mutoro pamusoro magaro, hudyu uye shure, uye kuti vatsigiri mberi kukura kwetsandanyama.

Burpee

Makabuda chikuru muviri kuti kusimbisa muviri wose ari CrossFit. Achiita Burpee kushandisa zvishwe Beres anosimudzira kutsungirira uye putika simba mutsandanyama.

Mukugadzirira chokudzidzisa rimwe chemabhazi anoiswa mukati echipfuramabwe pamwe pechigunwe pasi. Mapfudzi, chipfuva uye musana twasu. Kutsigira gumbo hwakakungwa panguva ibvi zvishoma. Kuramba muviri zviri pakati nepakati chinzvimbo, unotakurwa mberi kufurwa uchisimbisa pasi, yemichindwe. Kutsigira gumbo vanotsaura shure mune yakaturikwa chinzvimbo, uye ipapo kungosunda kupota. Panoperera muviri kunoita kumba chinzvimbo.

In mhedziso

Sezvaunogona kuona, kuti loop Beres vanoita zvikuru basa, ichiita mabasa akawanda mudziyo kuti uzere muviri Workout. The chishongedzo anoitwa munhu rakasimba jira rinokwanisa kukurira dzakakwirira tensile mitoro. Saka, mudziyo unokubvumira kuita kupfuura basa muviri kufamba pasina njodzi yokukuvadzwa.