Lateral nokuvhiringidza pachaunga uye obliques

Side monyorora - nzira yakanakisisa mawa tsandanyama kurovedza wokudhinda uye obliques. Pane zvakasiyana siyana rino, asi ivo vose nenzira imwe kana mumwe zvainanga kuwana wakagwinya uye kuwedzera kutsungirira uye tsandanyama simba.

Reverse divi Achitsaudzira nhau

• Vata chiparadzirwe pauriri gym bonde. The shure areve nhema zvachose pasi. Somknite makumbo uye mukotamise mabvi ako.
• Vhura gumbo divi. Nokuti chinangwa ichi, kusiya pamabvi ari hwakakungwa chinzvimbo, dzokai, kutangira kubva muchiuno, makumbo uye akarara pasi, mumwe kune mumwe. The mashizha uye yokumusoro shure vanofanira kuramba nhema pasi, mira.
• Teverai nokuvhiringidza padivi. Wana nezvanza shure musoro wako kana chete kubata hura noruoko nyore ake. Mukuziva kutamburira chewaini, zvishoma nezvishoma kusimudza mapendekete ako kure paburiro. Yeuka, mapendekete ako anofanira kuva ngaatarire kumeso, sezvinoita zvakajairika maekisesaizi. A masekondi mashoma kuchengeta chinzvimbo chakadaro, yozononokera usanetseka tsandanyama dzako nhema shure pasi.
• Haufaniri kudzvinyirira tsandanyama kwemitsipa kana musoro nesimba kutsigira maoko. Chengeta muzvanza pazvavovo; lateral nokuvhiringidza aireva kuti panguva yechiitwa inoshanda chete wokudhinda.
• Iyi nzira muviri nyore kana muchinge maoko enyu, kana kuomesa, kana iwe muvakweve shure musoro wako.

Curling kudivi rake

• Nhema pasi kurudyi kana kuruboshwe divi, saka kuti rimwe gumbo rakanga riri pamusoro perimwe. Vanokunga mabvi ako.
• Uise azvaitwa kurudyi kana kuruboshwe ruoko shure musoro wake, kana kuti nyore kubata nape. Isa dzenyu rumwe ruoko pamusoro mudumbu kana pahudyu.
• Teverai nokuvhiringidza divi, exhale munomimina tsandanyama ari mudumbu uye nokusimudza yokumusoro mutumbi. Edza kubata kugokora hudyu. Panzvimbo ino, kuzopedza kwekanguva usati fema uye mudzokere chepakutanga.

Akamiswa

• Twasu, ruramisa mapendekete, tsoka pfekai bhandi upamhi oga, mabvi zvishoma musana. Isa rworudyi shure musoro wako.
• Teverai lateral nokuvhiringidza paakasimudza ake gumbo chaipo rworudyi akachinjikana uye achinzvenga. Tisawirirane pamwe abdominal tsandanyama uye kuteura yokumusoro hafu muviri pasi.
• Kana achiita pachiitwa ichi kugokora ikabata ibvi. Musaedza kufonyora muviri wake mberi.
• Lateral nokuvhiringidza ari akamiswa rakanakira vanhu dzisina kufamba, asingakwanisi nhema pasi kuti dzekare kunodzidziswa.