Exercise pamadziro mbariro: zvokusarudza. A seti kurovedza pamusoro porusvingo nembariro vana

Chizvarwa kukurumidza kutanga ano kombiyuta rinongotaura basa vana. Ndiani asina kudaro uye chete kuwana mwana mushure chikoro kufamba panze uye vanonyatsoteerera kubhawa. Asi zviitwa izvi zvinokosha kuwedzera muviri. vabereki Savvy yakasarudza mubvunzo uyu nyore: ivo vakatanga kuisa rusvingo mbariro kumba. Simulator Universal anokwezvawo kunyange simbe nevana, vanovamanikidza yokuturika pamusoro kwepuranga rakachinjika. Uye chero muviri pamadziro mbariro - ndiko Proportional kuti mutoro pamusoro tsandanyama mapoka ose, uye, Chikurukuru, vanoita kuti tikwanise kudzivisa kukura scoliosis.

siyana mafomu

Home michina mitambo inopa mikana yakawanda, dzichiri mitambo basa mhuri yose. Kuwedzera kune zvinhu muedzo kupota, kuisa kurovedza pamadziro nembariro inosanganisira kurovedza kusimbisa tsandanyama ari maoko, musana, magaro uye wokudhinda. Nemhaka rusvingo goko uye nokutsungirira anogona kuzadzisa ane enviable muviri yakapoteredza kunzwisisa.

Sports Simulator achava kunakidza chaizvo vana vaduku. Manufacturers kuuya zvivako vana vana, izvo ine madziro mbariro uye siyana mitambo nenhumbi: Mabote, gymnastic nezvindori, tambo Manera uye zvido zvevanhu mbariro.

Zvakanakira yakadaro deko zvinhu:

• nomuzongoza utano wemhuri yose;
• dzose makirasi, kunyange mamiriro okunze kuchinaya;
• zvishoma nezvishoma kuva nemararamiro ane utano vana;

Kushandisa haakuvadzi, vanofanira kuva pasi pokudzora vabereki.

kwoushamwari-up

Chero muviri kudivi Swedish kutange kugadzirira tsandanyama, kureva, kudziya-up. Zvingava zvakanaka kutenderera musoro uye rworuboshwe kuti chirebvu ari matatu kangani. Zvadaro unogona kuita musoro tilts kuna mativi, kuedza kusvika nzeve yake kuti pamafudzi.

Sezvo kunzwisisa Simulator zvaisanganisira ruoko, chinofanira kuva chakanaka kutambanudza tsandanyama maoko uye pamafudzi majoini. Unogona kushandisa mitambo rusvingo. Zvakakosha kuva projectile kubva kuruboshwe uye rworudyi tatamuka perpendicular kubhawa. Panzvimbo ino, unofanira tenderera ari mutumbi kuruboshwe, kana chinofanira kuva kutekenyedzwa kuti makakatanwa rorudyi. basa rakafanana anoitwa pamwe kurutivi rworuboshwe. Brush zvakanaka akakanya, kana perpendicular pamatanho uye akaisa ruoko rwake zororo pamusoro goko neminwe yenyu, vachiedza kuwana Nhongonya muchanza pamadziro.

Magaro vakagadzirira zvinhu muviri humwewo chiratidzo tilting nerimwe gumbo manera (madhigirii 90 mumwe) uye mamwe tilting muviri kuti masokisi.

achisimbisa shure

Muchiitwa pamusoro porusvingo mbariro vana kukwanisa kuumba mamiriro akanaka. Vakuru vanofanira kubatsira kuderedza kushushikana pashure anorema nomusi basa.

Chidzidzo 1: With musana wake kune vanodzidzisa, kubata kufadza zvichibvira pakakwirira kwepuranga rakachinjika. Muchiitiko chino, unogona kubatsira pachako, propped chimwe danho, uye vanonyatsoteerera maoko ake akavhura. Zvishoma nezvishoma achipfugama dzenyu, simudza navo muviri uye kuvharirwa kwenguva masekondi mashoma, repasi pokutangira chinzvimbo. Ita 10 reps. It anoshandisa maoko, musana uye abs.

Chidzidzo 2: Kutanga chinzvimbo zvakafanana wokutanga muviri, asi mira vakatarisana rusvingo. Mutumbi zvakasimba akamanikidzwa kuti simulators. Kuedza kudhonza makumbo kubva parusvingo, unofanira kure sezvo rezasi shure kutora kwavari shure, dumbu uye musoro uri chete yakarurama mutsetse. Chiitwa ichi anoita kuti gluteus uye lumbar tsandanyama.

Chidzidzo 3: Exercise pamadziro mizariro nowenyika zvakavamba kuchinja kufamba. Fulcrum anoita mutumbi, maoko, musoro, uye makumbo kuti flick kumativi.

Mabhuku eBraille dumbu

Kune mhando masvingo, Mbuva kusanganisira pabhenji. Nemhaka yake, unogona kusiyanisa muviri purogiramu. Asi kunyange kana isina, ipapo kushanda kunze abdominal tsandanyama vachiri zvinogoneka, chete zvinoomesa bhenji abdominal muchiitwa pamadziro mbariro.

Rezasi chikamu mudumbu inogona dzakatakura zvatinosiita kupota pamakumbo mu chidzitiro chinzvimbo. Kana zvichiita Kumikidzo emaoko, ane mudziyo unokosha. In yechipiri musimboti zvakanaka dzinosanganisira biceps uye triceps. Unogona kutanga 10 reps uye zvinogara matatu pakati iyo kuregawo haasi anopfuura 1 miniti.

Kana waisa bhenji pa necheparutivi kurusvingo, zvinova zvinoita kuti kushanda rokumusoro uye pakati abs. Kuti aite izvi, kupota muviri zvakaitwa kubva "avete" gumbo panguva yakatarwa. On the exhale, maoko vakabata shure musoro wake zvakafanira kumutsa muviri kusvikira nhambo apo mudumbu haasi mwoyo nokuda rectus femoris. Patinoita basa iri seri inofanira vakagumisa zvishoma.

Makirasi vakadzi

Kana chinangwa musikana - uremu, ipapo vamwe zvidzidzo pamadziro mbariro kuita pano. Kuwedzera yokuderedza caloric yaunodya inodiwa cardio: kumhanya, achisvetukasvetuka, ndakawedzera kufamba. Uye kana iwe sangana kurovedzwa nokuva basa pamba projectile, mugumisiro kunokwanisika anokurumidza.

Muchiitwa pamadziro mbariro kuvakadzi zvingasanganisira kudzidzisa purogiramu, mukuwedzera, ivo varumbidzwa kutsivira uye nedzimwe nzira vataurwa pamusoro. Somuenzaniso, vasikana vanogona kudzidzira kusunda kupota netsoka dzenyu, ivo zvinosanganisira basa bhokisi, pamafudzi tsandanyama. Kutanga chinzvimbo chiri: maoko pasi, makumbo wakaiswa pakati pamanera rungs. Kutanga yechiitwa kunogona kuitwa musi wokutanga crossbeam, uye ipapo zvishoma nezvishoma kuwedzera zvinodiwa kwekona kuti nokusimudza tsoka kumusoro. Maoko dzinofanira mafudzi upamhi oga, michindwe - muAtlantic mu.

glutes basa

Initial nzvimbo - vakamira rechipiri chinjikira pakapuranga chiso parusvingo, vaviri maoko enyu shure kubhawa panguva chipfuva pamwero. Basa rinogona kuva yakaoma weighting. The rokurudyi iri retracted uye akaramba muchizvidya, sezvinoita Taut tambo. Kuruboshwe gumbo inofamba vakamira netsoka Samanai, chitsitsinho pasi uye anowira kunyika nzvimbo newokuti pasi. Zvadaro, mutoro zvinosiyana. It anoita dzakaoma mari ka20 pane mumwe richiripo. Shoma Nhamba zvinogara - 3 pazvinhu. Zvose kunobva kugwinya munhu panyama.

Vana kwoushamwari

Kana vakura zvidzidzo kumba Simulator yakagadzirwa kuzadzisa zvimwe zvabuda, ipapo rinotenda pamusoro porusvingo nembariro vana (famba pamusoro muzvindori, climb tambo manera uye, achikwakuka pabonde uye afoot) vane kunobatsirawo pamusoro pokumuka kuwedzera muviri netsandanyama.

Doctors chandagwinyira kudikanwa kuderedza nomuzongoza pashure yemaminitsi mana ndakagara mabasa ose. Average uchigara pamusoro marin'i kana zvido zvevanhu pakapuranga atambanudza ari nomuzongoza, kutadzisa kukura scoliosis. Vabereki vanofanira zvechokwadi kuongorora kuti muviri uri Swedish divi mwana dzakaguma nokungwarira, kwete kusvetuka rinooneka.

Fizkultminutka mwana:

• Kutarisana simulators pa ruoko kuti urefu, anofarirwa chipfuva pachiyero kubhawa, tsoka kupfeka rutsoka upamhi. Zvishoma nezvishoma yakaderera shure uye pasi ake musoro. Spine Munotatamura rikaitika thoracal nharaunda.
• The kwokutanga nzvimbo anoenderana wokutanga chiitwa, chete kubatwa kunoitika pasi kwepuranga rakachinjika (pane imwe nzvimbo danho rechipiri). Foot achiri. Magaro vanowanzotevedzera shure, maoko nemakumbo vari zvivharwe chinzvimbo.
• Vamire kuruboshwe divi kusvika kumadziro, vanobata kuruboshwe pamusoro danho, pakona rimwe kugokora yakanga madhigirii 90. Zvino zvishoma nezvishoma kusendama kuruboshwe, vachisiya rorudyi, kodzero kunge zvakananga ruoko kunzwisisa pamusoro Samanai.

Muchiitwa pamwe Swedish rusvingo akati kunzwisisa kudzokororwa 10 nguva imwe neimwe.

chibatiso matanho

Panguva zvidzidzo pamwe mwana zvinodiwa rinoshanda nyoro pavhu. Izvi zvingava nhoo, mumwe metiresi ikanyanya. Usati uye pashure muviri kurovedza zvakakodzera kuti fefetedza mukamuri. Musatanga basa Simulator pamwe nevana vavo nguva mupfungwa overstimulation, nekuti pfungwa ipfupi, izvo zvingaita kuti makuvaro.

Kufarira mwana kuita fizkultminutku anogona rave kuita zviitwa naye. Muchiitiko chino, zvakanaka kuti kumashure mutambo mumhanzi kana kubuda mutambo nyaya.