Runako rwechirume, mukuwedzera kune yakatsunga hunhu uye yakasarudzika hunhu, asi zvakare isingaparadzaniswe kubva kune hutano muviri uye yakatwasuka chimiro.Sebhiriji rinobatanidza muviri wepamusoro nemuviri wepasi, mutsetse wechiuno unobata basa rakakosha mukuumba mufananidzo wakazara.

Nhasi, tichaunza 6 akareruka uye anoshanda chiuno maekisesaizi kuti akubatsire iwe nyore kuumba inoyevedza chiuno mutsara muhupenyu hwako hwezuva nezuva uye kutumira yakasarudzika runako rwevarume!

1. Gara kumusoro: Rara nemanhede pa yoga mat, yambuka maoko ako pamberi pechipfuva chako, uye kotamisa tsoka dzako pamwe chete.Shandisa matsimba emudumbu kusimudza muviri wako wepamusoro, kusvika pamabvi ako, uye udzikise zvishoma nezvishoma.Kufamba uku kunogona kunyatso shandisa dumbu uye rezasi musana tsandanyama, kuitira kuti chiuno chako mutsara uwedzere kusimba uye kusimba.

Chiito 2. Push-up: Muviri uri panzvimbo yakapfava, maoko anotsigira pasi, tsoka pamwe chete uye kumashure kwakatwasuka.Kuchengeta muviri wako mumutsara wakatwasuka, shandisa simba reruoko kusundira muviri wako kumusoro nekudzika zvishoma nezvishoma.Kufamba uku hakungoshandi chete nhengo dzepamusoro uye mhasuru dzepakati, asiwo kunowedzera kugadzikana kwezasi kumashure uye chiuno.

3. Kusimudza gumbo rerutivi: Rara padivi pako pa yoga mat, tsigira musoro wako neruoko rumwe, isa rumwe ruoko pamberi pako, uye tambanudza makumbo ako pamwe chete.Shandisa simba rechiuno kusimudza gumbo rako repamusoro kusvika paunokwanisa, wozoridzikisa zvishoma nezvishoma.Iri kufamba rinogona kutariswa kurovedza rutivi rwechiuno chemhasuru, kuitira kuti mutsara wechiuno chako uwedzere katatu-dimensional.

Fambisa 4. Russian Twist: Gara pa yoga mat netsoka dzako kubva pasi uye bata dumbbells kana bhegi rejecha mumaoko ako.Shandisa tsandanyama dzemudumbu kumonyorora muviri wako wepamusoro kuruboshwe nekurudyi, uku uchitenderedza huremu hwakabatwa nemaoko ako kune rimwe divi.Kufamba uku kuchabatanidza zvizere chiuno uye tsandanyama dzedumbu, uye kuita kuti mutsara wechiuno chako uwedzere kutaridzika.

5. Plank: Rara nedumbu rako nemaoko nemakumbo pasi, uchichengeta muviri wako mumutsara wakatwasuka.Bata ichi chinzvimbo, uchishandisa core tsandanyama simba kuchengetedza kugadzikana.Kufamba uku kuchawedzera kusimba kwemhasuru dzako dzepakati uye kuita kuti chiuno chako chiwedzere kutwasuka uye chakasimba.

Chiito 6. Mhepo Bhasikoro: Rara nemusana pako pa yoga mat nemaoko ako pamativi ako nemakumbo pamwe chete uye wakananga kumusoro.Shandisa tsandanyama dzako dzemudumbu kusimudza makumbo ako mudenga wakabata muviri wako wakatsiga pamaoko ako.Wotendeudzira makumbo ako kuruboshwe nekurudyi kuti utevedzere chiito chekuchovha bhasikoro.Kufamba uku kuchashanda zvinobudirira chiuno uye tsandanyama dzedumbu, uye kuita kuti mutsara wechiuno chako uwedzere kusimba uye kuumbwa.

Nekudzidzira ari pamusoro apa 6 mafambiro, haugone chete kugadzira inoyevedza chiuno mutsara, asi zvakare kuwedzera simba uye kugadzikana kweiyo mhasuru tsandanyama, uye kuvandudza kusimba kwese kwemuviri.

Yeuka kuchengetedza kumira kwakakodzera uye kufema panguva yekurovedza muviri kuti urege kukuvara.Ramba uchidzidzira, ndinotenda kuti uchakwanisa kuratidza yakasarudzika runako uye chimiro chevarume!