Kuthana ndi aerobics
Maziko a kibo ali ndi ziphuphu zamphamvu ndi kukankha pa mdani wongoganizira. Koma musaganize kuti ndi kosavuta kusokoneza zidendene za mlengalenga kusiyana ndi kumenyana ndi chifuwa chake m'chifuwa. "Kulimbana ndi Shadow" kumafunanso ndalama zambiri! Pulogalamu yachinyengo imakhala yothandiza kwambiri moti imathandiza kuchepetsa kulemera ngakhale kwa iwo omwe, poyesera njira zambirimbiri, amafunitsitsa kupeza mafomu apadera - osati popanda chifukwa, potembenuza kuchokera ku Japanese, "kibo" amatanthauza "chiyembekezo." Chinsinsicho chimakhala pa zovuta zamakono zomwe zimagwiritsidwa ntchito popanga makasitomala (kutanthauza kusakaniza kaboti ndi kalasi yachingelezi ya Chingerezi) ndi katundu wa aerobic. Zikupezeka kuti mumaphatikizapo ziwalo zowonjezera kutentha mumagulu ofanana mumabweretsa minofu mu tonus. Thupi lonse limatenga nawo mbali, kotero kuti palibe minofu yomwe imasiyidwa mosasamala! Pamene mafuta ayamba kusungunuka, minofu idzawoneka molimba mtima komanso yosangalatsa. Kibo sikukula kwa zinthu zina, koma kugwirizana kwathunthu: mumathera pang'onopang'ono osati kupuma, koma kubwezeretsa kupuma ndi kayendedwe kochepa.
Kodi mphamvu, mlongo ndi chiyani?
Chifukwa cha kibo yake yaikulu sichisokoneza, mosiyana ndi chizolowezi chodziwika bwino cha aerobics, komanso kuchiza thupi lonse mwangwiro. Zochita panthawi imodzi zimakhala zosinthika, mphamvu, chipiriro ndi kugwirizana kwa kayendetsedwe kake, kuphunzitsa mtima wa minofu. Mwala wa pansi pa madzi: ntchito imafuna kupuma, kotero poyamba sikukhala kosavuta kusunga nyimbo. Koma mu masabata angapo mudzaphunzira momwe mungapumire bwino (izi ndizojambula!), Zomwe zikutanthauza kuti miniti iliyonse kudzaza maselo ndi mpweya umene, monga mukudziwa, umathandizira khungu ndikukonda mafuta oyaka.
Kutopa Kumenya
Izo zatsimikiziridwa: kibo ndi njira yabwino yothetsera nkhawa ndi autumn blues! Nthendayi iliyonse imayambitsa gawo lochititsa chidwi la adrenaline ndi endorphins, lomwe mumphindi lidzakupulumutsani kukhumudwa komanso kukuthandizani kuti musadzachite nyengo yamvula. Kuchita masewera olimbitsa thupi kunabweretsa zotsatira zitatu: kuchepa kwa thupi, kupweteka kwa minofu ndi kusangalala kwa mzimu, nthawi zonse yambani ndi kumalize ndi kutambasula. Mphindi 10 musanayambe kugwira ntchito yaikuluyi - miyendo yopuma, yomaliza mphindi zisanu - kutambasula.
Molunjika, molondola ndi kulondola
Timaphunzira minofu ya manja, nsana, minofu ya m'mimba ya oblique. Imani muyeso ya nkhondo. Panthawi imodzimodzimodzi ndi dzanja lanu lamanzere, zikuwoneka ngati mukuponyera mbaliyo kumanja, kufanana ndi kugwada ndi kupondaponda phazi ndi chidendene. Nkhwangwa zimakhala zolimba kwambiri, zongobwereza mobwerezabwereza kuti zikhale zofanana! Sungani minofu yanu mosakayikira. Bwererani ku malo oyamba, kupanga mavoti 20 olondola, ndi kubwereza zojambulazo ndi dzanja lamanja, koma nthawi yomweyo kumanzere.
"Ndinagwa pansi - ndinagonjetsedwa"
Timagwiritsa ntchito maonekedwe ndi minofu ya dera la thoracic, kupanga mpumulo wokongola wa manja. Ganizirani kugona pansi, ikani mapazi anu pambali pa mapewa, manja - mosamala pansi pa mapewa anu. Gwirani manja anu m'makona mpaka atayima, kenako mubwerere ku malo oyamba. Zilumikizi ziyenera kugwedezeka pambali, musati muzitsanulire! Chitani zobwereza 5-10.
"Yankho losavuta"
Pangani mpumulo wokongola wa mimba, chotsani makwinya pamwamba pa nsalu. Ikani pambali pa mapewa, kugulira mikono kumbali ndi kuika patsogolo panu. Dulani mthunzi mwamphamvu thupi, ndikudzithandizira chidendene - taganizirani kuti pangodya mukuyesa kuchotsa kapena kuchotsa moto wotchuka ngati wa cinema ya Soviet cinema. Musadula miyendo yanu pansi ndipo musadumphire, monga zala! Mafupa ayenera kukhala othamanga, koma osati "atang'ambika". Mosiyana, chitani mobwerezabwereza 30 kumbali zonsezo.
"Hook kumanja, ikani kumanzere"
Timalimbitsa mitsempha yamtsempha ya msana ndikukwaniritsa ntchito ya kupuma. Tengani ndondomeko yomenyana. Kupukusa thupi, ndi dzanja lanu lamanja, mutsutseni molimba mtima mdani wosawonekayo. Gwirani chingwe pamphuno pamtunda wa 90 °, sungani chingwe chanu pofanana pansi. Nkhono ndi minofu ziyenera kukhala zovuta! Chitani zilonda 20 ndi dzanja lililonse.
Hypererextension
Timagwiritsa ntchito minofu kumbuyo. Lembani m'mimba mwako, gwirani manja anu, kuika patsogolo panu, miyendo - pambali pa mapewa. Ikani thupi, ndipo panthawi yomweyo mukweze miyendo yanu ndi thupi lanu mokwanira, mutseke bwato lanu. Yesetsani kumverera kutsekemera kwakukulu kumbuyo. Musati muike manja anu mmwamba mmwamba! Masokiti samatambasula. Njira 20 zokwanira.
"Mbali yodula"
Timalimbitsa minofu ya ntchafu, timapanga mawonekedwe okongola. Kwezani phazi lanu lakumanzere mwakukhoza, khalagulire paondo ndikugunda mwamphamvu ndi mwendo wowongoka wa mdani wosaonekayo! Musamagwetse mtolo wothandizira! Gwiritsani zilonda 20, ndipo mubwereze zomwe mukuchita pa mwendo wina.
Pafupifupi zomwe zidzachitike
Timagwira ntchito mkatikati mwa ntchafu, kumbuyo kumbuyo. Ikani mapazi anu ochulukirapo kusiyana ndi msinkhu wamagulu, mawondo agulire pang'ono, tembenuzani masokosi anu kumbali kumbali ya 45 °, yesani m'manja mwanu. Sewero kuti apange ngodya yolondola, kugwada panthawi imodzimodzi manja, ndiyeno mubweretse patsogolo, pang'ono kudutsa pachifuwa. Sungani msana wanu molunjika! Pangani mobwerezabwereza 20.