Zvatichakurukura nhasi ndezvekushandisa vhiri redumbu kurovedza dumbu.Unofanira kugadzirisa mafambiro ese.Kana mafambiro ako asina kunaka, zviri nani kuti usamusanganise mukudzidziswa.Saka sei kushandisa dumbu vhiri kudzidzisa mudumbu tsandanyama zvakarurama?Uye zvitatu zvinobatsira chaizvo kudzidziswa mudumbu!
Kana iwe usingazivi nzira yekushandisa gumbo remudumbu, zviri nani kuti usashandise.Pane zvikonzero zviviri, nekuti pane zvakanakisa uri kutambisa nguva, uye zvakanyanya, chiito ichi chinokuvadza kuzasi kwako.Uyu ndiwo mugumisiro wakaipisisa pakati pavo.
Asi kana mafambiro ako ari echokwadi, saka uku ndiko kudzidziswa kwakakodzera iwe.Chaunoda kutarisisa ndiko kunzwisisa zvikamu zvitatu zvakasiyana.Yekutanga ndiyo gadziriro yekugadzirira, yechipiri ndiyo chikamu chekuuraya, uye chechitatu Dhonza dumbu chakra kudzokera kwauri.
Muzvikamu zvitatu zviri pamusoro, zvese zviito zvekudzidzisa zvinogona kusiyaniswa nenzira iyi, saka tichatsanangura chikamu chimwe nechimwe.Paunenge wakagadzirira kuita chiito ichi, chinhu chekutanga chaunofanira kuita ndechekuteerera kumira kwemusana wako uye mabheti.
Chinokosha kune dambudziko ndechekuti vamwe vanozokurudzira kuti uchengetedze musana wako mumutsara wakatwasuka.Paunoita izvi, iwe pakutanga waitarisira kuti unogona kurovedza tsandanyama dzako dzemudumbu, asi rudzi urwu rwekuita ruchakanganisa kutambanudza kwemhasuru, asi kutambanudza tsandanyama kwakakosha kune izvi.Mafambiro akakosha zvikuru.Zvikurukuru, mamhasuru ekumashure chete ndiwo achashandiswa kutwasanudza musana.
Muchokwadi, chiitiko ichi chakanakirawo kudzidziswa kumashure, kunyanya kana iwe uri kumba uye pasina nzira yekudzidzisa nemaremu, asi iyi haisi iyo inotarisisa yechiitwa ichi.Hatidi kushandisa maoko akatwasuka kudzidzisa mhasuru dzekumusana, tinoda kukudziridza Kusimba kwemhasuru dzepakati.
Isu tinoziva kuti mhasuru dzepakati dzine basa rekupeta musana, asi izvi hazvireve kuti tinoda kupeta lumbar spine zvakanyanya, saka isu tinofanirwa kutora katsi-ngamera kufamba kudzoreredza dumbu repamusoro uye kugadzirisa mamiriro eiyo. chipfuva panguva imwe chete.Muviri unogona kugadzikana.
Ipapo iwe unogona kupinda muchikamu chechipiri kuti upedze kurovedzera kwegumbo redumbu.Chaunofanirwa kutarisisa ndechekuti iri mukati mekufamba kwaunogona kudzora.Nekuti chinangwa chikuru iko zvino ndechekuchengeta mhasuru dzepakati munzvimbo yakaoma uchidzivirira kuwedzeredza kwemusana, nekuti izvi zvinokonzeresa kukuvadza kune lumbar spine.
Nokudaro, kufamba kwedu kunofanira kudzorwa mukati mehutano hunodzoreka.Kune vanotanga, iwe unogona chete kukwanisa kushandisa mashoma mashoma ekufamba.Kune vanhu vepamusoro, unogona kusundira kune imwe nzvimbo iri kure.Muchokwadi, iwe uchiri Unogona kugara kunzvimbo iri kure kwazvo kwenguva pfupi.
Chinokosha ndechekuona kuti dumbu rinogona kuchengetedza kusimba, nzvimbo yepasi kumashure haina kukanganisa, uye kusungirirwa kunofanira kuchengetedzwa kubva kumusoro kusvika kumuswe.Paunodzoka, mahudyu ako haafaniri kudarika mabvi ako, uye mazamu ako emudumbu ari kubvumirana nesimba.
Mushure mekunzwisisa nzira chaiyo yekuvhura vhiri redumbu, isu tinokurudzirawo kuti vatsva vanofanira kudzidza kubva pakufamba kwekutanga, nekuti simba rako remudumbu harina kukwana kupedzisa basa regumbo redumbu, saka pazasi tinokurudzira matatu makuru kudzidziswa kweAbdominal, ngatitorei. tarira!
Chiito chekutanga: Rara nemanhede wosimudza gumbo
Rara nemusana pameti yepasi, bata kumucheto kwemeti nemaoko maviri kuti upedze, simudza makumbo ako ka15 muboka rimwe nerimwe, uye zadzisa mapoka matatu pamwe chete.
Chiito chechipiri: gomo kumhanya
Imwe miniti imwe seti, matatu seti anokwana.
Chiito chechitatu: Dumbbell kutenderera
Ichi chiito ndeyekunze oblique tsandanyama.Boka rega rega rinotendeuka kagumi neshanu, uye rimwe kuseri nemberi kudivi rega rega rinoverenga kamwe chete.Pane mapoka matatu pamwe chete.
Nguva yekutumira: Oct-18-2021