Une kurwadziwa kwemusana here mushure mekushanda zuva rese pachigaro chako chemuhofisi? Kana kuti unonzwa kurwadziwa kwemusana paunenge uchiita mabasa epamba kana kusimudza zvinhu zvinorema? Iri idambudziko rinowanzoitika kune vazhinji vedu mazuva ano. Dzimwe nguva, nekuda kwekurwadziwa kwemusana uku, hatikwanise kuita mabasa edu ezuva nezuva nemazvo. Asi waizviziva here kuti mhinduro yakanakisa yeizvi iri mumuviri wedu? Ndiko kusimbisa chikamu chepakati chemuviri wedu, ndiko kuti, 'Core'.
Chii chinonzi Core iyi?
Vanhu vazhinji vanofunga kuti pavanoti 'core', vanongoreva six-pack iri mudumbu. Asi zvakaoma kupfuura izvozvo. Muchidimbu, core isystem yetsandanyama dzakakomberedza dumbu redu. Zvakafanana nebhandi rechisikigo rinosimbisa muviri wedu.
Izvi zvinonyanya kusanganisira tsandanyama idzi:
- Tsandanyama dzemudumbu: Tsandanyama dziri pamberi, kumashure, uye kumativi.
- Tsandanyama dzemusana wepazasi: Tsandanyama dzinotsigira musana wedu.
- Tsandanyama dzechiuno nedzechiuno: Tsandanyama dzinobatanidza chiuno nemapfupa echiuno.
Funga nezvazvo, tsandanyama idzi dzese pamwe chete dzinopa dziviriro nekugadzikana kumusana wedu. Patinomira, kugara, kufamba, uye kusimudza zvinorema, miviri yedu inochengetwa yakatwasuka uye yakasimba netsandanyama idzi dzepakati.
Ndezvipi zvakanakira kusimbisa musimboti?
Kusimbisa chikamu chemukati chemuviri hakungoderedzi marwadzo emusana chete.
- Kudzivirira marwadzo emusana: Kuva nechikamu chakasimba chemukati chinoshanda sechishandiso chemusana wedu. Izvi zvinoderedza kumanikidzwa kwemusana, zvichideredza zvikuru njodzi yekurwadziwa nekukuvara nguva nenguva.
- Chimiro Chakakodzera: Patinogara panzvimbo imwe chete kwenguva yakareba, tinokotama tisingazive. Kuva nemoyo wakasimba kunobatsira kuti muviri wedu ugare wakatwasuka. Saka, unogona kuchengetedza chimiro chako zvakanaka uye nemazvo.
- Kuwedzera kugadzikana kwemuviri: Chidimbu chemuviri chakakosha zvikuru pakuchengetedza kugadzikana mumabasa ezuva nezuva, semuenzaniso, pakutakura bhegi kana kumira mubhazi.
- Kugara zvakanaka kwepfungwa: Maekisesaizi akaita sePilates anotarisa pakufema nekufamba. Izvi zvakafanana nekufungisisa. Izvi zvinogonawo kubatsira kudzora mamiriro akaita sekushushikana nekuzvidya mwoyo .
Saka imwe yenzira dzakanakisa uye dzakakurumbira dzekusimbisa musimboti uyu iPilates.
Maekisesaizi matatu ari nyore ePilates aunogona kuita kumba
Usati waita chiitwa ichi, zvakakosha kuisa chimwe chinhu chakaita semeti yeyoga pasi.Uyewo, nyatsoteerera kufema kwako paunenge uchiita maekisesaizi ese aya. Fema zvakadzama woburitsa mweya zvishoma nezvishoma. Izvi zvichakubatsira kuti tsandanyama dzemukati mako dzishande zvakanaka.
Zvakakosha: Kana uine dambudziko rehutano rakambovapo, rakadai sekukuvara kwemusana, kurwadziwa kwemutsipa, kana kuvhiyiwa kwakaitwa nguva pfupi yadarika, iva nechokwadi chekubvunza chiremba wako usati watanga kurovedza muviri uku.
1. Kudzidzira kwebhiriji
Uku kurovedza muviri kwakanaka kwazvo kunobatsira mutsipa wako, pamwe chete netsandanyama dzemagaro ako nedzehudyu.
| Matanho | Maitiro ekuita |
|---|---|
| Danho rekutanga | Rara pasi, mabvi ako akakotama, tsoka dzakaparadzana nehupamhi hwechiuno. Isa maoko ako pasi padivi pako. |
| Danho rechipiri | Fema zvakadzika. Paunenge uchiburitsa mweya, simbisa tsandanyama dzemudumbu uye simudza chiuno chako nemagaro zvishoma nezvishoma. |
| Danho rechitatu | Simudza mapendekete ako, chiuno, nemabvi kusvika zvanyatsomira zvakanaka, sebhiriji. |
| Danho rechina | Bata nzvimbo iyi kwemasekonzi mashoma (kufema katatu). Unofanira kunzwa tsandanyama dzemudumbu nemusana zvichisimba. |
| Danho rechishanu | Dzokera zvishoma nezvishoma panzvimbo yekutanga. Ita izvi kagumi kusvika kagumi neshanu. |
2. Kutambanudza Gumbo Rimwe Chete
Izvi zvinosimbisa tsandanyama dzemudumbu pamwe netsandanyama dzemuhudyu.
| Matanho | Maitiro ekuita |
|---|---|
| Danho rekutanga | Rara pasi, pfugama mabvi ako kusvika pamadhigirii makumi mapfumbamwe, woasimudza (izvi zvinonzi nzvimbo yetafura). |
| Danho rechipiri | Paunenge uchiburitsa mweya, simudza musoro wako, mutsipa, nemapendekete zvishoma kubva pasi. Ramba wakatarira pamabvi ako. |
| Danho rechitatu | Zvino tambanudza gumbo rako rerudyi rakatwasuka pakona inosvika madhigirii makumi mana nemashanu. Panguva ino, bata ibvi rako rerudyi neruoko rwako rweruboshwe uye gumbo rako rerudyi neruoko rwako rwerudyi. Chinhu chinonyanya kukosha ndechekusasimudza musana wako kubva pasi. |
| Danho rechina | Fema zvakare wodzosera gumbo rako rerudyi panzvimbo yaro yetafura, uku uchitambanudza gumbo rako reruboshwe nenzira imwecheteyo. Iye zvino chinja maoko. |
| Danho rechishanu | Ita izvi kumakumbo ese, uchichinjana, kanenge kasere kudivi rimwe nerimwe. |
3. Kusimudza Makumbo
Ichi chiitiko chakanaka chekusimbisa tsandanyama dziri mudumbu nemusana.
| Matanho | Maitiro ekuita |
|---|---|
| Danho rekutanga | Rara pasi, pfugama mabvi ako, uye isa tsoka dzako dzakaparadzana kusvika pahupamhi hwechiuno. |
| Danho rechipiri | Fema zvakadzika. Paunenge uchiburitsa mweya, dhonza tsandanyama dzemudumbu rako mukati nekukwira. |
| Danho rechitatu | Iye zvino simudza gumbo rako rerudyi zvishoma nezvishoma, ibvi rako rakakotama pa90 degrees, panzvimbo yetafura. Usafambisa musana wako kana chiuno chako panguva ino. |
| Danho rechina | Fema mweya wobata nzvimbo yacho. Fema mweya zvakare wosimudza rimwe gumbo woriisa panzvimbo yepamusoro petafura nenzira imwecheteyo. Iye zvino makumbo ese ari maviri asimuka. |
| Danho rechishanu | Bata nzvimbo iyi kwemasekonzi mashanu. Wobva wadzikisa zvishoma nezvishoma gumbo rimwe pasi, wozodzikisa rimwe pasi. |
Mharidzo Yekuenda Nayo Kumba
- Chikonzero chikuru chekurwadziwa kwemusana nguva dzose chingave chisina simba mukati.
- Chinoumba musimboti hachisi tsandanyama dzemudumbu chete, asi tsandanyama dzese dzakatenderedza musana, chiuno, nemagaro.
- Pilates inzira yakanaka yekurovedza muviri yekusimbisa mwoyo, kugadzirisa chimiro chemuviri, uye kuwedzera hutano hwepfungwa.
- Paunotanga kurovedza muviri , tanga zvishoma nezvishoma. Teerera muviri wako. Rega kurovedza muviri kana uchinzwa kurwadziwa.
- Chinhu chinonyanya kukosha kuita chiitwa ichi zvishoma nezvishoma zuva nezuva. Kuita izvi zuva nezuva kuri nani pane kuzviita rimwe zuva wozorega.
- Kana uine matambudziko ehutano, iva nechokwadi chekubvunza chiremba wako usati watanga chirongwa chekurovedza muviri.
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