Mhoroi shamwari dzangu, uyu ndiTony.

Nhasi ngatitaurei nezvezvishandiso zvekurovedza muviri panze.

Nekukura kuri kuita hupenyu hwemaguta nekukurumidza, tiri kutambudzika zvakanyanya kubva kumhuri, kudzidza, kubasa nezvimwewo.

Saka tinowanzo kanganwa kuchengetedza miviri yedu iri muhutano hwakanaka, izvo zvinotyisa zvikuru. MuChina, kune chirevo chekare chinotiMuviri ndiwo guta guru rechimurenga , izvo zvinoratidza kukosha kwekugwinya muviri.

Kugwinya muviri hakungogumiri pakuita kuti uve nemuviri wakasimba uye une hutano chete asiwo kunokupa pfungwa yekuti unogona kugadzira chero chaunoda.

Regai ndikuudzei zvimwe zvekushandisa pakurovedza muviri panze.

1.Bhawa rakatwasuka

Kurovedza muviri kunonyanya kuitwa pabhawa rakatwasuka ndiko kudhonza-kumusoro. Kudhonza-kumusoro kunogona kunzi muedzo chaiwo wesimba remuviri. Usadaro

tarisa varume vakuru vanogona kuwana rubatsiro rwakanaka mujimu. Pamwe havagone kuita pull-up, tisingatauri nezvazvo. Ngatitaurei nezve god-level

mafambiro akaita sekusimbisa maoko maviri, kufamba nendege, dumbu rakatenderedza bhawa, chiuno chakatenderedza bhawa, uye kudhonzwa neruoko rumwe chete.

Uchiita mamwe mafambiro ebhawa rakatwasuka, unogona kurovedza muviri chiuno chako, dumbu, mapendekete, maoko nezvimwe zvikamu zvetsandanyama zvinobudirira.

Mafambiro aunoita pabhawa rakatwasuka anobatsira zvikuru muhupenyu, akadai sekutsigira maoko maviri nemaoko maviri,

semuenzaniso, inogona kushandiswa Kukwira nekuchinjika kwechiuno nedumbu, nezvimwewo.

2.Mizariro yakafanana

Pamusoro pemabhawa akajairika akaenzana anogona kuonekwa muzvikoro kana munzvimbo huru dzekurovedza muviri dzekunze, munharaunda, tichifunga nezvekuchengetedza nenzvimbo, mamwe mabhawa maviri akaenzana ane zvese. Kufamba kwemabhawa akafanana neaya emabhawa akatambanudzwa. Kune maekisesaizi akawanda akapfuma. Kurovedza muviri kwakajairika kwezuva nezuva ndiko kutenderera kweruoko nekutambanudza. Kutenderera kweruoko nekutambanudza kunonyanya kurovedza muviri kwetriceps netsandanyama dzedeltoid, nepo kutenderera kweruoko rwepectoral nekutambanudza kuri iko kunodiwa nepectoralis major. Pamusoro pezvo, kutenderera kwekutsigira kwebhawa mbiri, kutenderera kwebhawa mbiri, kutenderera kwemakumbo maviri, uye kusvetuka kweRussian parallel-bar zvese mafambiro anozivikanwa, asi unofanirwa kuita zvaunogona.

3. Muchina wekutenderedza chiuno

Michina yekumonera chiuno inenge iri michina yakajairika munzvimbo dzekurovedza muviri munharaunda. Inonyanya kushandiswa muchina wekumonera chiuno une maring matatu. Michina iyi inoita kunge yakareruka kusunungura tsandanyama nemapfupa. Uye chiuno, chinowedzera simba nekuchinjika kwetsandanyama dzechiuno, nzira yekushandisa iri nyore, kuramba kunokonzerwa nekugadzirisa muviri wepamusoro nemaoko ese, kuitira kuti makumbo ezasi atenderere kuruboshwe nekurudyi. Pakutenderedza chiuno, muviri wepamusoro unofanirwa kunge wakatwasuka, dumbu rezasi rinofanira kunge rakamanikana sezvinobvira, uye makumbo anofanira kunge akatwasuka kana kuti akakotama zvishoma.

4. Chifambiso chemhepo

Uyewo semudziyo unodiwa munzvimbo dzekurovedza muviri panze, michina yekufamba-famba inokoshawo. Michina yekufamba-famba ine mativi maviri uye mitatu inoshandiswa mukufamba-famba. Kazhinji, vakwegura nevana vadiki vanoshandisa yakawanda. Kutaura zvazviri, ndinonzwisisa kuti mushure mekushanda kwayo, uchaona kuti muchina wekufamba-famba isarudzo yakanaka yekudzidzira kurovedza muviri kwakadai sekurembera puranga, kusimudza chiuno nekukweva dumbu, uye kumhanya mugomo.

5.Manera embabvu

Furemu yembabvu inowanzova nefudzi rimwe chete nemafudzi maviri. Kufanana nembabvu dzisina kuenzana, chishandiso chakazara chekusimbisa muviri chinogona kuwedzera simba rechiuno nedumbu, kugona kuturikira kwemakumbo ekumusoro, uye chinogonawo kushandisa kuchinjika nekuchinjika kwemakumbo nemakumbo ekumusoro. Kuchine maekisesaizi akawanda ekusimbisa muviri embabvu, akadai sekukwira nemaoko, kuturika ma sit-ups, kuturika makumbo, kuturika makick, kuturika makumbo, uye kuturika kwembabvu, nezvimwewo. Kazhinji yakakodzera kuti vechidiki vashandise.

6.Manera epamusoro

Shamwari dzakambopinda muSpartan Warriors dzinofanira kuziva kuti pane imwe nhanho inonzi Tarzan, iyo yekushandisa simba rekutenderera muviri nemaoko kuti upfuure nezvipingamupinyi, uye michina yekufambisa maerekitori ekunze ndiyo nzira inoshandiswa naTarzan. Da's Orang Taishan ine makoramu akakora uye nzvimbo yakakura yekoramu, zvichiita kuti zviome kuikwikwidza, nepo manera ari michina yekurovedza muviri isina kuoma zvakanyanya.

Pamusoro pekurembera mberi kwe "Tarzan of the Great Ape", uchishandisa manera, unogona zvakare kuita ma pull-ups, kuturika chiuno, kuturika dumbu nekumwe kufambisa muviri senge horizontal bar, izvo zvakanaka kwazvo pakurovedza maoko, mapendekete, chiuno nedumbu nezvimwe simba. Mhedzisiro.

7.Taichi Spinner

Tai Chi spinner rudzi rwechishandiso chekurovedza muviri chinowanikwawo munharaunda. Kazhinji, ivhiri guru rine nzvimbo mbiri, iro riri vhiri reTai Chi rine mubato. Mutambi mukuru anogona kuwedzera simba nekutwasuka kwemhasuru dzebhandi repafudzi, kuvandudza kutwasuka uye kutwasuka kwejoini repafudzi, uye akakodzera vanhu vane mapendekete akaomarara, izvo zvinobatsira pakugadzirisa kukuvara kwepafudzi. Panguva yekushandiswa, kubata mubato wevhiri nemaoko ese uye kuritenderedza newachi kana kuti newachi panguva imwe chete hakungogone chete kushandisa kugona kufunga asiwo kuvandudza kutwasuka kwemaoko netsoka, izvo zvinofarirwa zvikuru nevakwegura.

8.Chinokwiza chiuno nemusana

Mune dzimwe nzvimbo dzekurovedza muviri panze, dzimwe nguva unofanira kuona iyi vertical back massager. Haisi midziyo yekurovedza muviri asi chishandiso chekurapa muviri, icho chinonyanya kushandiswa kuderedza kuneta kwechiuno nemusana. Paunenge uchishandisa back massager, chiuno chinofanira kunge chiri pedyo nechikamu chemasaji, bata ruoko nemaoko ese, dhonza chikamu chemasaji kumusoro nekudzika kana kufambisa muviri kuruboshwe wobva wadzvanya.chiedza.

9.Chinotakurwa chemakumbo ekumusoro

Kunewo mudziyo une mibato miviri kumativi ese uye cheni kana shaft yekubatanidza inogona kudhonzwa kuruboshwe nerudyi. Inonzi tarakita yepamusoro kana furemu yekukwevera-kumusoro ine nzvimbo mbiri. Inonyanya kushandisa simba rayo kurwisa kuti ivandudze kufamba kwemafudzi. Kune vanoita zvekurovedza muviri, inonyanya kushandisa tsandanyama dzepafudzi, ruoko, ruoko nezvimwe zvikamu, inowedzera kuchinjika kwetsandanyama nemarunda akatenderedza papfudzi, uye ine mhedzisiro yakanaka yekupora pakushanda zvisina kunaka kwepfudzi uye kukuvara kwekare, kwakakodzera varwere nevakwegura. . Asi unogona zvakare kuedza matekiniki akaoma, akadai sekudhonza-kumusoro kwemakumbo akatwasuka kana kuturika makiki nekudzora kuenzana kwako kumativi ese.

10.Muchina we elliptical

Chinhu chikuru chemuchina we elliptical ndechekuti hapana nzvimbo inonyanya kukoshesa pajoini remabvi kana muviri wemunhu uchiishandisa kurovedza muviri. Kushandisa kurovedza muviri kwemuchina we elliptical hakungodziviriri, kuderedza uye kuderedza marwadzo emusana wepamuromo, asiwo kudzivirira simba rinogadzirwa panguva yekumhanya, kuchengetedza majoini zviri nani, uye nekudaro kuve nechinhu chiri nani chekuchengetedza. Muchina we elliptical unogona kurovedza muviri uye kukurudzira kudzora tsinga ye sciatic, kuwedzera kutsungirira uye simba remhasuru dzechiuno, uye kukurudzira matako, zvidya, chiuno cheparutivi uye dumbu rezasi kuti uwane simba rekugadzira muviri.

Shamwari yangu, Kuti urarame hupenyu hune hutano uye hunofadza, usakanganwa kurovedza muviri kunyangwe wakabatikana mukuita chimwe chinhu chakakosha, nekuti hapana chinokosha kupfuura hutano hwako.

Izvi zvinongova chikamu chechigadzirwa chedu, kana muchida rumwe ruzivo, ndapota titumirei meseji uye mubvunze.

Ndakamirira mashoko enyu akanaka!