Mapulogalamu a kukonzanso: zolimbitsa thupi
Kawirikawiri, anthu omwe amatsutsana mozama amapita ku maphunziro akuluakulu. Pambuyo pake atapita kalasi, amachedwetsa kulemera, kuthamanga minofu ya atrophied, kubwezeretsa mawonekedwe awo. Koma kuti tigwire ntchito mwakhama - amatanthauza, kachiwiri kuti awoneke pa "bench spare". Masewera a masewera amalangizitsa: kupewa katundu wolemetsa, ngati simunaphunzitse kwa nthawi yayitali, muli ndi chilembo cholemetsa pamwambapa kapena mwatopa kwambiri. Samalani thanzi lanu. Matenda osiyanasiyana ndi msana ndi ziwalo, nthawi yobwezeretsa pambuyo povulazidwa, mimba, chizoloŵezi cha matenda oopsa, mitsempha ya varicose - ichi ndi chifukwa chokanira maphunziro a chizoloŵezi pofuna kuthandiza. Zochita zowonongeka tsopano zikuyambidwa mwakhama ngati pulogalamu yapadera.
Zida
Osasangalatsa. Maphunziro amamangidwa chifukwa cha mapulogalamu otchuka - yoga, pilates, tai chi - ndipo akuphatikizidwa ndi zochitika kuchokera kumapulogalamu othandizira kukonzanso. Palibe zofanana ndi mankhwala opatsirana! Kulimbitsa chidziwitso cha kudziletsa. "Munthu amaphunzira kutsatira teknoloji ndi kukonza kayendetsedwe kawo. Kulumikizana bwino kumachepetsa kuvulazidwa komwe kumagwirizanitsidwa ndi thupi lachilendo panthawi yochita masewera olimbitsa thupi. Kukonzekera kolondola kumapangidwa. Panthawi yophunzitsidwa, magulu ambirimbiri a minofu ndi mitundu ya mitundu yosiyanasiyana, kuphatikizapo minofu yazing'ono, amagwira nawo ntchito. Kutsindika kumayikidwa pakutambasula mzere wa msana ndikuyamba corset. Mukhoza kusankha katundu. Maphunziro ndi abwino kwa oyamba ndi ophunzitsidwa. Zomwezo zingathe kuchitidwa ndi amplitudes osiyanasiyana.
Mapulogalamu a Mthupi ndi Aumunthu
Ngati chikhalidwe chanu cha moyo sichikulolani kupeŵa kutopa ndi kutopa, komanso kugwirizanitsa migraines, kupweteka kumbuyo, kupititsa patsogolo kwambiri, kapena, kugona, ndiye kuti muyenera kuganizira za kumasuka. Kugonana kobwerezabwereza kumabweretsa chisokonezo cha kuimika, kusalinganizana kwa minofu, kuchepa kwa msinkhu wa kusinthasintha ndi kuyenda kwa thupi lonse. Pumulani ndi kutambasula (kupuma kwa myofascial ndi kutambasula) kumathandiza kupumula. Pulogalamuyi ikuchokera pa lingaliro la kudzipiritsa, lomwe lakhala likuchitika kuyambira kummawa ndi kumadzulo. Phunziro limagwiritsa ntchito mipira, mothandizidwa kuti muthe kukondweretsa minofu ndi zozizwitsa, ndikuwatsitsimutsa.
Zida
Kulimbitsa dongosolo la dongosolo la manjenje. Mothandizidwa ndi mpira, mutengepo mwachidwi pazomwe mukuchita, kuchepetsa kukangana kapena, mmalo mwake, kukakamiza minofu, kapena chiwalo ichi, kugwira ntchito molimbika. Ntchitoyi imabweretsa kusangalala kwathunthu. Khungu lidzakhala bwino. Kudzipaka kwake kumapangitsa magazi kutuluka pakhungu, monga zotsatira - chikhalidwe chake chimakula. Zimathandizira kupita patsogolo. Kawirikawiri ndizovuta zomwe zimakhala chopunthwitsa pamene muthetsa vuto la kulemera kwakukulu. Mwa kuphatikiza ntchito iyi ndi zakudya, mwamsanga mudzapeza zotsatira zabwino.
Mapulogalamu ndi zaka: anti-age
Magulu olimbitsa thupi amayesetsa kukakumana ndi makasitomala ndikuganizira zofuna za omvera okha. Pambuyo pa zonse, sikuti aliyense ali ndi chilakolako chophunzitsira pansi pa zida zoimbira kapena kuyendetsa kayendedwe kabwino ka hip-hop. Choncho, mu ndondomeko ya gululo, mutha kukwaniritsa mapulogalamu omwe ali ndi ziyeneretso za msinkhu. Kotero panali magulu apadera kwa anthu a zaka 45. AntiAge ndizochita masewera olimbitsa thupi zomwe zimaganizira luso la omvera. Ndili ndi zaka, kusintha kwa mahomoni kumachitika m'thupi, kutsetsereka kwa nsanja ndi kuchepa kwa minofu, chifukwa cha kusowa kwa calcium, mafupa amakhala osalimba kwambiri. Zithunzi zonsezi zimakwaniritsidwa pokonza pulogalamuyi. Kuchita masewero kumaganizira ndikuletsa kutsekula m'mimba. Pulojekitiyi imachokera pa zomwe kale zimapezeka m'dziko lathu ndipo sitinakumbukire mwambo wa masewera olimbitsa thupi. Ndipo poyimba nyimbo tinasankha disco 80-90s masiku processing.
Zida
Malo olankhulana. Chifukwa chakuti maphunzirowa amaganizira za kusintha kwa thupi ndi kusintha maganizo kwa thupi, iwo omwe amadzimva amamva bwino. Zochita zolimbitsa thupi zosavuta. Mu phunziro la AntiAge, palibe amene angakusinthireni. Mu maphunzirowa munali zinthu zosavina zovina monga kugwira ntchito, zosavuta zochititsa mphamvu kuti musunge minofu ndi, ndithudi, kutambasula kotsiriza. Njira yokha. Ndalama zimaperekedwa kwa munthu aliyense payekha ndi kuyankhulana ndi makasitomala, popeza m'zaka zino ndizofunika kusamala thupi lanu mosamala.
Waking ndi jazz-funk
Kwa iwo amene amakonda kuvina ndipo amadziwa kuti kuvina kwenikweni ndikulumikiza, osati mndandanda wamakonzedwe, osasinthasintha. Ndizo kudzoza, ufulu wolankhula komanso kukhudzidwa. Komabe, zonse, ndithudi, zimayamba ndi kuphunzira kayendetsedwe ka kayendedwe kake. Osewera abwino ndi onse. Mukamudziwa kwambiri mafilimu, chidwi chanu chimayenda. Mavalo otere monga waacking ndi jazz-funk amakhala ku America ndi Europe kwa nthawi yaitali. Mu masukulu a kuvina a ku Russia ojambula awa alowa posachedwa, akuwoneka kale mu mapulogalamu a masewera olimbitsa thupi.
Zida
Chikoka. Kukaka ndi jazz-funk ndizovala zamitundu yosiyanasiyana, ndi mtundu wa foppity. Mukamaphunzira, mumaphunzira "kuchita", kusewera omvera, kudziwonetsera nokha. Pakuuka iwe ndi chitsanzo pa podium, ndi jazz-funk - munthu yemwe alibe ufulu wotsutsana. Kuonjezera apo, panthawi yophunzira nthawi yochuluka imaperekedwa kwa njira ya manja, pulasitiki komanso, pophunzira maphunziro osiyanasiyana ovina. Moyo. Khalani nawo mu njira yomwe imayendetsa bwino khalidwe lanu. Koma ngati mutasankha kudzuka kapena jazz-funk, izi sizikutanthauza kuti muzisintha moyo wanu wonse, kukhala zosangalatsa kapena zosavuta. Thamulani kuti muvele tsitsi lanu mu buluu ndipo simukusowa kupyola, koma ndi bwino kugula zovala zowala, zokondweretsa, zovala ndi nsapato. Kuwonjezera apo, nthawi zambiri mumamvetsera nyimbo kunyumba, kumene mumavina mukalasi, ndi kumvetsa. Matenda amphamvu amphamvu. Pakuuka, pali "zambiri zovuta", ziphuphu ndi zilakolako, kotero kuti mukhale ndi kusintha. Koma chinthu chachikulu ndicho, ndithudi, manja. Amagwira ntchito nthawi zonse! Mu jazz funk, thupi lonse likukhudzidwa, kuyenda kuli ndi mphamvu, tempo ndi yapamwamba.
Masukulu a Triathlon ndi magulu a masewera olimbitsa thupi
Ngati cholinga chanu ndi kuchepetsa thupi kapena kupweteka kwa minofu, machitidwewa ndi othandiza kwambiri. Maphunziro a triathlon ndi kuphatikiza, kuyendetsa njinga ndi kusambira. Mu gawoli muzochita masewera olimbitsa thupi ndi mphunzitsi, zochita zamphamvu zimapangidwira muzolowera zamkati. Mu holo ya sitima onse magulu a minofu akukonzekera mu bwalo, ndipo maphunziro omwewo ndi amphamvu kwambiri.
Zida
Zosiyanasiyana. Mu mtundu wa triathlon, poyamba monga kutenthetsa, mumasambira kwa mphindi 15. Ndiye, kusintha zovala, iwe upite ku phunziro la saikl, ndiyeno_lokani pamsewu. Kuteteza nthawi. Maphunziro olimbikitsa mu studio amakulolani kuti muzichita magulu akuluakulu a minofu mu mphindi 30. Pogwiritsa ntchito bwino, padzakhala pafupifupi 60 peresenti ya maphunziro a m'kalasi. " Kukula kwa chipiriro. Kulimbitsa thupi, kupititsa patsogolo kwa chipiriro ndi ntchito yaikulu ya maphunziro. Phwando la Pole (Dance Pole), kuvina kovuta - njirayo si yatsopano, koma monga yathanzi idayamba kuwonekera posachedwapa. Pokhapokha kuchokera ku studio za masewera ndi masukulu amapita kukazembera ndikudziwika. Ndipo izi sizosadabwitsa: maphunziro a kuvina kwa pylon - kugawidwa kwa mphamvu ndi kuphunzitsidwa ntchito ndi acrobatics.