General zvokukura muviri kuti Muyambo

Chengeta muviri wako zvakanaka chimiro, kuva vanoshingaira, vachifara uye kugutsikana kunobatsira mukuru zvokukura muviri.

Nokuti Implementation yavo haatarisiri chaiyo zvokushandisa, kura simulators. zviitwa izvi zvinogona kuitwa anenge kwese. Asi avo nezvinozoitika hunoshamisa kwazvo; akasungirirwa mufananidzo, imwe pfungwa utano uye rusingaperi simba romukati.

Standard kunzwisisa mukuru zvokukura muviri ndiko kushanda pamusoro plasticity uye kuchinja kwomuviri, kuti kusimbisa musana tsandanyama (nokuti zvakarurama mamiriro uye nokutsungirira), makumbo nemaoko. Uyewo basa muchina. The yakanaka mugumisiro mukupera nyaya ichakurukurwa kunyange "cubes" pachaunga sandara, Taut dumbu. Izvi zvinoshandawo tsandanyama ari magaro, makumbo uye maoko.

Kunyange kana muviri kumbova yako kufarira nyaya kuchikoro, iwe simba vabudirire apa zvinangwa.

Saka, isu funga muudzame rwevanhu zvokukura kurovedza dzidzo panyama:

1. Warm kumusoro. Hazvina basa uye chiedza nemasaini (asati kudziyisa kurovedza zvikuru kunzwisisa).

In akamiswa, unogona kuita muviri akatendeuka, ruoko kuchovha; musoro rotations (sezvo kurudyi, kumusoro uye pasi); mutumbi mberi; squats; Kurwisa (gumbo riri kusimuka uye "pumped" - kusimbisa uye mutinhimira oscillations muviri uchisimbisa negumbo). Izvi zvinogona kusanganisira Mahi maoko, vachisvetuka (pamusoro-site, muchidimbu, netsoka rimwe), mune shoko, chero kushingaira kufamba.

Kazhinji, achidana mukuru zvokukura muviri, aifunga ane Workout.

2. inokosha muviri. Muchikamu ichi waitevera (izvo, sezvinei, yaifanira 2 pavhiki - ndiro shoma inodiwa kuchengeta muviri zvakanaka mumuviri chimiro), unogona kushanda rimwe boka tsandanyama (pamusoro dambudziko nzvimbo), uye anogona kuita 2 kurovedza kutsanangura tsandanyama mapoka ose.

Somuenzaniso, kuti gumbo tsandanyama: mune asingatani ainyatsokwanisa vazivise zvose kubva pauduku muviri "chigero" (payakakurudzirwa kuyambuka makumbo ake mudenga). Nokuti kushushikana ruyamuro mapendekete (zvakapararira chaizvo dambudziko nhasi "workaholics" - mutoro pamusoro mashizha uye mapfudzi) - ndokusimudza uye pasi kakati. Kusundira kupota - mumwe kupfuura kwakapararira muviri - zvainanga kusimbisa musana tsandanyama, chipfuva tsandanyama elaboration.

3. dzemuviri. kuekisesaiza Chero zvinofanira nyore kupedza uye kufamba anotsvedzerera, vachibvumira tsandanyama kutambanudza, kuti zvimwe kusanduka makumbo, maoko uye mutumbi.

Pakarepo shure kuurayiwa huru rokudzorera muviri, tatamuka, maoko enyu. Uye ndichisveerera, zvishoma nezvishoma fema mhepo. Nokusvitsa yakakwirira, achifumira pamusoro tiptoes, bata mweya nokuda masekonzi mashoma. Uye nehasha dzikama richikwidibira maoko ake, vaikunga muviri panguva muchiuno uye patinofemera kunze nehasha. Zvinobatsira kuita nyore vakazorora unyanzvi ichi mushure nomumwe "akaoma" maekisesaizi.

Nokuti Munotatamura makumbo, kudzokorora kurwisa. Hand uye muviri tichaswedera zvinotevera chiitwa. Gara pasi ari pose "lotus" (makumbo ake vayambuka uye maoko ake patambo namabvi ake, maoko mudenga). Ndatura befu, maoko enyu kumusoro, utambanudzire muviri wose (kwete akatarisa achibva pauriri) kuti maoko. Zvishoma nezvishoma exhale uye kudzokera maoko kuti kutanga chinzvimbo.

Isa ruoko mumwe kuyambuka makumbo vayambuka. Kana kuruboshwe, iwe tora zvishomanana rakarereka muviri wose kurutivi rworuboshwe. ruoko rworudyi uye kutora padivi pasina kumbomira kusimudzwa. Svika nokuti. Next, Vaiisa ruoko rwako kurutivi rworuboshwe, vakafugama muviri wake wose shure rwake. Stretch zvekuti zvose tsandanyama rworudyi hafu muviri nerongo, "akatambanudza." Zvadaro zvishoma nezvishoma kudzokera rwako rworuboshwe ruoko pokutangira chinzvimbo. Dzokorora noruoko rwenyu rworudyi. yechiitwa - chiito chikuru kupedza imwe "fizminutki".

Saka, vakawanda zvokukura muviri - inoshamisa nyore kufamba, zvivako, izvo vanodzidziswa kuchikoro (panyama dzidzo makirasi). Uye nokuda kwechikonzero chakanaka, ivo chaizvoizvo kubatsira. Vanobatsira kuchengeta nomuviri utano hwakanaka. Izvi zvinokosha kunyanya pakubata pfungwa, pasi mufambo maererano kunzendo seri vhiri uye nokuda zvimwe zvakanakira upenyu ano.