Kutenda kuScandinavia kufamba, iwe unogona kushandura kufamba kwemazuva, iwe unodzikisira mudzidziso yakazara, panguva iyo 80-90% yemhasuru yemuviri ichabatanidzwa. Mutambo uyu une gluing mumuviri, unokutendera kuti uvandudze kutumirwa, kusimudzira uremu kurasikirwa kwemapoka ese emhasuru, kusiyana nekufamba kwakajairika apo chete mhasuru dzemakumbo chete. Panguva imwecheteyo, iwe unogona kuita scandinavia kufamba munzvimbo chero ipi zvayo, chero nguva uye chero zera.
"Tora uye uite" uchazivisa nezve nzira yekuenda kune scandinavia tsvimbo. Uye zvakare isu tinonongedzera zvikanganiso zvinobvumidzwa vatsva mumutambo uyu. ZVINOKOSHA: Sezvineiwo nezvimwe zviitiko zvemitambo, usati waenderera nekudzidziswa, iwe unofanirwa kubvunza nachiremba wako.
Ndedzipi matanho akakodzera kuti Scandinavia kufamba uye chii chinofanira kunge chiri chekureba kwavo
- Iyo hood of the tsvimbo ye scandinavia kufamba inofanirwa kunge iri kuwanikwa - dhizaini muchimiro chechikamu cheSemi. Kutenda muchibvumirano, iwe haubvise tsvimbo kana iwe uchifanira kuvhura muchanza pane yekupedzisira nhanho chikamu, sezvinodiwa nehunyanzvi hwekufamba. Kana pasina seemi-inotungamira kune tsvimbo tsotso, asi tambo dzakangwara, saka idzi tsvimbo haina kukodzera kufamba Scandinavia. Dzakagadzirirwa kuteedzera.
- Scandinavia tsvimbo inotengeswa, kureba kweiyo hakugone kuchinjwa, uye terescopic (maviri uye matatu-chikamu) matanda. Zviri nani kuda iyo yekupedzisira, nekuti dzinogona kuchinjwa kune kukwirira kwako.
- Kugadzirisa urefu hwezvinonhuwira zvinoenderana nekukura kwayo, kuwanda kukura mumasendi kune iyo chiyero che 0.68. Saka, semuenzaniso, nekureba kwemakore 175 cm iyo inodiwa tsvimbo kureba - 119 cm.
- Pakupera kweiyo scandinavia tsvimbo kune iyo yakapinza simbi yejira. Ivo vanogona kushandiswa kana nzira yako yaradzikwa, semuenzaniso, nekutsvedza kwechando. Ipapo chipini chakapinda muchando, chinowedzera kugadzikana. Zvekufamba-famba nespphalt pamusoro pechidimbu chesimbi, iyo rabara inopfeka-inopfekedza bheji "shangu" inoiswa. Iyi fomu inokutendera iwe kuti uchengetedze iyo chaiyo inotsvedza kana ichifamba - pakona ye45 °.
Workout pamberi peScandinavia Kufamba
Kugadzirira muviri wako kuti ushande, ita 10-15-maminetsi kudziya-kumusoro. Izvo zvinodikanwa kupisa mhasuru uye kuderedza njodzi yekukuvara. Heano mamwe ezvimwe zvinokwanisika kurovedzera nematanda e scandinavia kufamba:
- Exercise nhamba 1: Tora tsvimbo mumapepa maviri uye simudza zvakakwenenzverwa pamusoro wako. Gadzira 3-4 inovira kuruboshwe uye kurudyi.
- Exercise nhamba yechipiri: Tora ruoko shoma ne scandinavia matanda kumashure. Magumo anofanira kunge achizorora zvishoma kumashure. Sat, kusendamira pane zvimiti. Gadzira gumi nemashanu squats.
- Exercise nhamba 3: Kunyora neruoko rwerudyi pane matanda, pfugama gumbo rekuruboshwe mubvi uye graze admbo neruoko rweruboshwe. Edza kudhonza dhizaini kumabhureki. Mira zvakanaka. Gara munzvimbo iyi kwemasekondi gumi nemashanu. Wobva wadzokorora zvakafanana nedzimwe tsoka.
- Exercise nhamba 4: Isa matanda ese ari pamberi pefudzi rakaburitswa kure kure kweruoko rwakakotama. Dhonza nhanho imwe kumberi uye uiise chitsitsinho, dhonza kumusoro. Pfugama rimwe gumbo mubvi uye kusendamira mberi. Chengetedza yako mushe. Bata munzvimbo iyi kwemasekondi gumi nemashanu, wobva wadzokorora, uchiisa rimwe gumbo.
- Exercise nhamba 5: Tungamira mberi uye enda kunotsvedza maoko akasarudzika. Dombo kumusoro. Dzokorora kurovedza kakawanda.
Technique Scandinavia Kufamba
- Pakufamba, shandisa antiorama tekiniki, kureva kuti mafungu neruoko rwerudyi, panguva imwe chete gadzira nhanho yangu yekuruboshwe, uye zvinopesana.
- Kana iwe ukatanga kudzoka uye uchivhiringidza mafambiro emaoko nemakumbo, ipapo kwechinguva chichangodhonza matanda - iwe uchaona kuti nekufamba kwatinoita isu tiri kufamba pasi pekufamba kweScandinavia. Usaongorore mafambiro uye ita kuti muviri uende kune rwiyo rwechokwadi. Kana mafambiro ako achivapo, batanidza kudzoreredzwa.
- Kana uchifamba ruoko, iyo inodzokera, yekuwedzera zvizere, nepo svina (yakavhurika) muchanza cheruoko urwu. Tsvimbo panguva ino inogadzirisa chete iyo Dank.
- Kufamba kunovaka matanho matatu: kusimbisa, kusundira nekuzorora kweruoko, iyo yakadzokera. Kubva pakumira chivimbo uye kuvhunduka kunoenderana nekubudirira kwekufamba: iyo yakasimba uye yakawanda inoshanda iwe kudzokorora, iyo yakasimba yako mutoro.
- Kutanga nhanho dzese kubva chitsitsinho, uye kuguma - kutenderera pane sock.
- Chenjera kunze kwekufamba kwekufamba kwako - maoko anouya pamberi uye kumashure kwemusana anenge 45 °. Tsvimbo panguva imwe chete ichagara ichitevera muviri wako.
- Kana uchifamba, ruoko rwose rwuri kufamba - kubva kuimba yekuruboshwe kune ruoko.
- Bata musana wako zvakanaka, muviri muviri unonamira kumberi. Mapfudzi anozorora. Tarisira.
- Dhirowa mutsara wekufungidzira uyo unoenda pachipfuva chako uye unowirirana negwara rekufamba. Fambisai zvikamu zvese zvemuviri (maoko netsvimbo, makumbo, mafudzi) chete pamwe neiyi nzira yekufungidzira.
- Inhale mhino dzako, uye udzere muromo wako.
- Zvishoma nezvishoma wedzera kumhanya kwekufamba kwako kubva pakati nepakati.
Kukanganisa kukuru mu scandinavia kufamba maitiro
- Kanganiso: tsoka uye ruoko kubva kune rumwe rutivi rwakafanana nekufamba panguva imwe chete mune imwe chete rumwe rutivi (sepamufananidzo kuruboshwe).
- Kukanganisa: Maoko akakotama mumakwenzi (sepamufananidzo kurudyi). Iye munhu anoenda uye ingozvidzora tsotso, uye maElbows akakotama pamakona ekurudyi. Nenzira yekurudyi, maoko ari kufamba kubva pamapfudzi uye haagone kupfugama mumakwenzi.
- Kukanganisa: kuparadzira kana, pane zvinopesana, kuderedza matanda. Tsvimbo mu Scandinavia Kufamba kunofanira kufanana kune mumwe nemumwe.
- Kukanganisa: Tevedzera kudzora kana kusadzokorora matanda. Izvo zvinodikanwa kutakura uremu hwemuviri pane zvimiti uye nekuzvidzokorora. Paunosimudza ruoko rwekumira mberi, iwe unovimba zvakanyanya pamiti uye edza kuendesa uremu hwe muviri wako kwavari.
- Kukanganisa: Iwe uri kunyorovera kwazvo zvimiti zvinomera mune chibhakera. Maitiro ekurudyi anoratidza kuti iwe unoremedzwa nechanza chakavhurika, uye tsvimbo hangs pane glove.
- Kukanganisa: Cheka amplitude. Maoko anofanirwa kuita yakazara-yakazara mash!