How kupomba mbongoro? - Hazvina akanaka nyore!

Sport, akasungirirwa mbongoro nguva dzose anotaridzika chic. Kunyange kana hazvisi mupfupi, inoratidza anokwezva zvikuru. Asi sei kupomba mbongoro uye akariisa zvakanaka chimiro? Zviri tsvarakadenga nyore, chinhu chikuru kuti vorega mune vamwe basa zvakakomba. Musingavayemedzi kusvika, kufadza ruzivo uye mumwe mafungiro basa rinokosha mune self kuvandudzika uye pazvinangwa zvavo. Saka, kana ukasarudza kudzidza sei kupomba ari magaro, ipapo nyaya ino zvakanyorwa chete iwe!

Zvinotevera kurovedza ndiwo rakanakira paumbwe anokwezva cheshanu pfungwa:

1. Simuka ose mana uye tsime dzakaonda namabvi ake uye emaoko. Lift, pasina kuswatura, kuruboshwe gumbo zvokuti hudyu zvinofambirana pasi uye mupambare - iri perpendicular. Simudza gumbo kukurairisai twasu uye tikarega pasi. On nerimwe gumbo muviri kunoitwa 15 nguva.
2. Zvino nhema kumusana kwako, Vanokunga mabvi ako, chengeta tsoka dzako pedyo nepedyo. Hands zvinofanira rakareba muviri. Maximum sungisa yenyu abdominal tsandanyama uye magaro, zvishoma nezvishoma kusimudza hudyu kumusoro yakakwirira sezvinobvira. Bata kwemaminitsi mashomanana chepamusoro chinzvimbo. Zvishoma nezvishoma, vertebra nokuda vertebra, yakaderera chiuno, tailbone, shure. Kana achiita pachiitwa ichi, iva nechokwadi nechokwadi chokuti zvose tsandanyama vaiva kugara makakatanwa, uye ipapo mubvunzo sei kupomba mbongoro, sezvariri kuonekwa pashure shomanana.
3. Zvino simuka, tsoka voga, mabvi zvishoma wakarerekera. Ita zvishoma mberi rakaonda, zvishoma wakarerekera maoko ako uye hwatata. Fast Danho kupinda rutsoka kuruboshwe kurutivi, uye nokukurumidza Vaiisa zvakanaka uye stomp pamusoro paro chigunwe chake rworuboshwe rutsoka sock. Ita zvakafanana kurudyi - the chigunwe of rworuboshwe rutsoka danho kurudyi sock. Kuita panguva Kukurumidza.
4. Feet hudyu-upamhi kunze. Rakatumbuka lunges mberi netsoka rwake rworuboshwe uye zvakarurama. Ibvi riri kurasikirwa anofanira vanowanzotevedzera pasi. On nerimwe gumbo pamusoro repetitions gumi.

Saka, iwe wakadzidza sei kupomba mbongoro kumba. Tanga zuva mumwe naye ichi diki asi anobatsira yakatarwa, uye mwedzi uchaona wokutanga, asi kuoneka uye zvinofadza zvabuda!

Kana uchifunga zvishoma kunzwisisa ichi muviri, unogona kuita kunyange nokubatsira rutsigiro. Gara pasi uye abate rutsigiro. Wira rwako rworuboshwe gumbo muriise pamberi pake, kodzero yakananga kudhonza kurutivi. Kudzikisa rwenyu rworudyi pamusoro enyu hudyu uye kudhonza chiuno uye chorudyi mberi. Dzokerai ruoko rutsigiro, muviri zvishoma vachida uye pamapfudzi negwara risiri kubva gumbo, ndiko kudhonzwa. Simudza rokurudyi kusvikira vaviri masendimita, uye zvishoma nezvishoma, pamwe diki amplitude, kuita sangano uye pasi. Izvozvo rutsoka kuruboshwe. Zvose zvinoitwa zvishoma nezvishoma uye zvakanaka, hapana jerks. Tanga 25 repetitions pamusoro mumwe gumbo, pamusoro kwenguva, kuwedzera mutoro kusvika zana. ane muviri mukuru akadaro it chokunze pose yehudyu uye magaro , uye inova mhinduro yakakwana sezvo kupomba nembongoro. Kuedza kutevera kunenge sei kupomba mbongoro, kusaita zvikanganiso zviri kuita: inopinza uye vakatsanya kufamba; gumbo, iro vakatama, akatsivama panguva ibvi; Large amplitude kufamba; rutsigiro hahusvikirwi (yakanakisisa sarudzo - zvishoma pamusoro papfudzi kukwirira); guru kutsauka kurutivi mutumbi.

Mukadzi wose anoda kutarisa kwezva, uye naizvozvo uchava kubatsira chaizvo kuziva sei kupomba mbongoro. The nezivo zvinokosha kushandisa muupenyu tsika kuwana achida mugumisiro. Regai kuva simbe uye kupa ose zuva (kana mazuva kanenge kashanu pavhiki), mufananidzo wake kwekanguva, uye nokukurumidza pashure iwe uchatendeuka akapoteredza vanhu kuyemura mitambo vakachenjera mbongoro yako,! Ndinoshuva kuti kubudirira kuvandudzika nenhamba!