Nutrilite dumbu rakatenderedza chimiro rakasiyana, asi rinozoongororwa kuti musimboti haugone kusiya mavhiri ekutyaira, akajairika hutano dumbu kutenderera nzira dzekusimba dzinosanganisira: madziro emadziro, kupfugama, kumira, kudzidzira gumbo, musana, yoga, mhasuru yechipfuva, kufamba kwakasiyana kwakasiyana. kurovedza muviri, zvinotevera zvinotsanangura chiito chega chega muchimiro chezvinyorwa zvemaekisesaizi uye kudzidziswa.
Nzira yekutanga yekusimbisa muviri (nzira yekudzidzira kumeso)
Kudzidzira zvikamu: inonyanya kushandiswa kurovedza muviri wepamusoro bendekete, chipfuva, ndiyo yakanyanya nyore kune vanotanga kutanga kufamba.Hazvibatsire kudzidzisa tsandanyama dzemudumbu, uye zvinogona kushandiswa nevanhu vakafuta pakutanga.
Exercise mode: Kudzidzira kwakatarisana nemadziro kunoreva kubata vhiri retsandanyama remudumbu rakatarisa kumadziro, kusimudza vhiri rakati sandarara nemaoko ese ari kumadziro nekusimudza madziro.Panguva imwecheteyo, muviri unofanirwa kukwira kumusoro nekusundidzira kwevhiri, uye wozodzokera zvishoma nezvishoma kune yekutanga posture kana wasvika kumuganhu.Iwe unogona zvakare kusimudza muviri kudzokera kumadziro nemaoko maviri kudumbu, kusunda kumashure uye mberi pamadziro, muviri wobva wawedzera kuwedzera, kudzoreredza, kudzokororwa kuvhiya kunogona kurovedza musana uye cervical spine.
Yechipiri yekusimba nzira (kupfugama posture kudzidzisa nzira)
Nzvimbo yekudzidzira: iyo abs, chiuno chinosimudzira ndicho chikuru, uye maoko, maoko, chifuva uye zvimwe zvikamu zvinogonawo kutamba mamwe maekisesaizi ekubatsira, asi pasina imwe tsandanyama simba usaite zvekumhanya kudzidzira, zviri nyore kuwira pasi.
Motion: kupfugama nzira yekudzidzira kuteerera kuzita rayo, ndiko kutirega tipfugame pasi tichidzidzira vhiri, maoko ese akabata mubato wemudumbu pamwe nechisimba, tichisundira mberi uye kudhonza mudziyo wedumbu, uchitambanudza ruoko. muviri kusvika pamwero mukuru, uye wozodzokera kunzvimbo yekutanga yekupfugama, saka yakadzokororwa kushanda.
Nzira yechitatu yekusimba (Stance Training method)
Nzvimbo yekudzidzira: Kudzidzira chiuno uye dumbu ndiyo inonyanya kuoneka, asi zvakare inogona kukurudzira zvimwe zvikamu zvemaoko (pafudzi, ruoko).Asi usaite zvechimbichimbi pasina rimwe simba remhasuru, zviri nyore kuwira pasi.
Movement mode: Chokutanga pane zvose, makumbo akaparadzaniswa zvishoma kudarika upamhi hwefudzi, uye wozosundira mberi negumbo riri muruoko, teerera chiuno nedumbu nechisimba, kufema mumugwagwa, edza kusatora mweya wako.
Nzira yechina yekuchengeta wakasimba (mhuru inomira)
Nzvimbo yekudzidzira: inogona makumbo matete, kurovedza kushanduka kwemhuru, kuda kutetepa makumbo evanhu vakanaka hazvidzivisi kuedza.
Kufambisa kunoreva: Kudzidzira kunogara pachigaro, tsoka mbiri dziri kutsika pakubata kwehutano dumbu imlbment , kusundira utano hwakanaka dumbu imlbment netsoka, crus inopfuurira mberi sezvinobvira, kudzokera kunzvimbo yepakutanga inotevera, saka inodzokorora kushanda.
Yechishanu Fitness Method (Kumashure Kudzidziswa)
Kudzidzira zvikamu: Shandisa simba remuviri wepamusoro, kumashure nemapfudzi, asiwo tambanudza pfudzi ligament, yakakodzera vasikana, vanotanga.
Exercise mode: munhu anorovedzera muviri anogara pasi, isa dumbu rekurovedzera mudziyo kumusana, tora mubato wedumbu rekudzidzira mudziyo nemaoko maviri uye kusunda kumashure nekudzoka, panguva imwe chete, muviri unotambanudzira kumashure kusvika pamwero mukuru, uye wozodzokera kunzvimbo yekutanga.
Yechitanhatu Fitness Method (Yoga Style Training)
Nzvimbo yekudzidzira: Kukurudzira kunyoro kwemaoko, chifuva, dumbu, zvakakodzera kuvasikana, vanotanga.
Movement mode: gara pasi, patsanura makumbo muV chimiro, maoko ese ari maviri anobata mubato wedumbu, muviri unotambanudzira kumberi kune yakanyanya muganhu wozodzokera kunzvimbo yekutanga.
Yechinomwe Fitness Method (Chest Muscle Exercises)
Nzvimbo yekudzidzira: chipfuva, deltoid, triceps, biceps, chidya.
Exercise mode: maexercise mode: maexercise anoda kuve nemavhiri maviri ekusimba, musimboti wekuita dumbbell bench press, asi mhedzisiro yacho iri nani pane dumbbell bench press, nekuti chipfuva ichi kutakura huremu hwemuviri wese wepamusoro, zvakanyanya kuoma, vanoda kudzidzira. chipfuva tsandanyama shamwari dzinogona kuedza.
Nguva yekutumira: Sep-23-2022