Ndeipi midziyo yakanakisa yekusimbisa muviri wakakwana? -Hongxing

Mukutsvaga kwehutano hwakanyanya uye kusimba, kurovedza muviri kwakazara kwakawana mukurumbira wakakosha nekuda kwehunyanzvi hwavo mukunangana nemapoka emhasuru akawanda panguva imwe chete. Kunyangwe iwe uri munhu anofarira zvekusimbisa muviri kana wekutanga achitsvaga kugadzirisa maitiro ako ekurovedza muviri, kusarudza mudziyo wakakodzera kwakakosha kuti uwedzere mibairo. Ichi chinyorwa chinoongororamidziyo yakanakisisayekurovedza muviri, kuratidza mabhenefiti avo uye mabatiro avanoita mukusimba kwese.

1.Kettlebells: Versatility Inosangana Nekubudirira

Makettlebell ave musimboti mumiitiro yakawanda yekusimba nekuda kwekusiyana-siyana uye kugona kubatanidza mapoka emamhasuru akawanda. Kusiyana nemadumbbell echinyakare, kettlebells ane chimiro chakasiyana chinobvumira mafambiro ane simba senge maswing, kubvuta, uye Turkish get-ups. Aya mafambiro anoda kurongeka, kuenzanisa, uye simba, zvichiita kuti kettlebell ive chishandiso chakanakisa chekurovedza muviri kuzere.

• Benefits: Kettlebell maekisesaizi anobata musimboti, anovandudza simba rekubata, uye anowedzera kutsungirira kwemoyo. Vanonyanya kushanda pakuvaka simba rinoshanda, iro rinoshandura zvakanaka mumabasa ezuva nezuva.

2.Resistance Bands: Portable Powerhouses

Mabhendi ekupikisa anowanzo tarisirwa pasi, asi anoshanda zvinoshamisa pakurovedza muviri wakazara. Aya mabhendi akareruka, anotakurika anopa akasiyana siyana ekupikisa, achiita kuti ave akakodzera mazinga ese ekusimba. Mabhendi ekupikisa anogona kushandiswa kudzidzisa simba, kuchinjika, uye kunyangwe maekisesaizi ekudzoreredza.

• Benefits: Mabhendi ekupikisa anopa kusawirirana kunoramba kuripo mukati merudzi rwese rwekufamba, izvo zvinobatsira mukukura kwemhasuru uye kutsungirira. Iwo zvakare akapfava pamajoini, achiaita akanakira avo vari kupora kubva mukukuvadzwa kana kutsvaga yakaderera-inokanganisa maekisesaizi.

3.Kumiswa Varairidzi: Bodyweight Mastery

Varairidzi vekumisikidza, senge yakakurumbira TRX system, yakagadzirirwa kukwirisa uremu hwemuviri wako kudzidziswa kuramba. Aya masisitimu ane tambo dzinogadziriswa dzinogona kusungirirwa pamusuwo, sirin'i, kana chimwe chimiro chakasimba. Kumisikidzwa kudzidziswa kunobata musimboti uye kudzikamisa tsandanyama, zvichipa yakazara-yemuviri Workout.

• Benefits: Varairidzi vekumisikidza vanochinjika zvakanyanya, vachibvumira vashandisi kugadzirisa kusimba kwezviitwa nekushandura kona yemuviri wavo. Uku kuchinjika kunoita kuti vakwanise kune vese vanotanga uye vatambi vepamberi. Ivo vanonyanya kushanda pakuvandudza kuenzanisa, kurongeka, uye core simba.

4.Dumbbells: Classic uye Yakavimbika

Dumbbells chinhu chekare chemidziyo chinoramba chiri chinodikanwa kune yakazara-muviri kurovedza muviri. Zvinowanikwa muhuremu hwakasiyana-siyana, zvichiita kuti zviwanike kune vanhu pane chero nhanho yekusimba. Dumbbells inogona kushandiswa kune akasiyana maekisesaizi anonangana nepamusoro pemuviri, pasi pemuviri, uye musimboti.

• Benefits: Dumbbells inopa yakaenzana, symmetrical mutoro unobatsira mukuvaka simba, mhasuru, uye kutsungirira. Iwo anochinja-chinja uye anogona kushandiswa pakufamba-famba senge squats, mapapu, uye mashini, pamwe nekuzvirovedzera wega kune chaiwo mapoka emhasuru.

5.Rowing Machine: Cardio ine Simba Rechikamu

Muchina wekukwasva isimba remagetsi kana zvasvika pakubatanidza kurovedza muviri kwemoyo nekudzidziswa kwesimba. Kusiyana nemimwe michina yeCardio, kukwasva kunobata 85% yemhasuru dzemuviri, zvichiita kuti ive imwe yeakanakisa-akazara-muviri Workout sarudzo dziripo.

• Benefits: Kukwasva kunopa kurovedza kwakaderera-kune hunyoro pamajoini paunenge uchiendesa kutsva kwekoriori. Inosimbisa makumbo, musimboti, musana, uye maoko, zvichiita kuti ive sarudzo yakanakisa yekuvaka kutsungirira uye tsandanyama toni.

6.Mishonga Mabhora: Simba Rinoputika uye Core Strength

Mabhora emushonga maturusi anogona kushandiswa kuputika maekisesaizi, senge slams, kukanda, uye kutenderera kwekufamba. Aya maekisesaizi anonyanya kushanda pakuvaka simba repakati uye kuwedzera kuita kwemitambo.

• Benefits: Mabhora emishonga anobatsira mukukudziridza simba, kurongeka, uye kuenzanisa. Izvo zvakare zvakakura pakudzidziswa kwekushanda, izvo zvinovandudza kugona kwemuviri kuita mabasa ezuva nezuva nemazvo.

Mhedziso

Kana zvasvika pakushanda kwemuviri wakazara, kiyi ndeyekusarudza michina inobata mapoka emhasuru akawanda uye inopa nzira yakaenzana yekusimba. Kettlebell, mabhendi ekupikisa, varairidzi vekumisa, dumbbells, michina yekukwasva, uye mabhora emishonga ndezvimwe zvezvakanakisa sarudzo kune avo vari kutsvaga kuwedzera basa ravo rekuita basa. Chimwe nechimwe chezvishandiso izvi chinopa mabhenefiti akasiyana, uye kana akaiswa mune yakanyatso kutenderedzwa maitiro ekusimba, anogona kukubatsira iwe kuzadzisa zvinangwa zvako zvekusimba zvakanyanya. Kunyangwe iwe uchivavarira kuvaka simba, kuvandudza kutsungirira, kana kusimudzira kuita kwemitambo kwese, izvi zvidimbu zvemidziyo zvinoona kuti uri kuwana zvakanyanya kubva mukurovedzera kwese.