Ngati mukuganiza kuti ndi msinkhu, moyo uyenera kukhala wochepa kwambiri, ndi nthawi yosintha malo anu ndi kubwezeretsa mphamvu zanu. Zovuta kwambiri zili pangozi. Pakapita zaka zambiri, akazi amatha kupuma ndi fupa lolemera kwambiri. Kuchepetsa mphamvu ndi kutayika kwa kale kusinthika kumapangitsa kukhala osauka komanso kukhala osakwanira, zomwe zimapangitsa kuti kuyenda bwino kukhale kovuta. Koma pakadali pano, kuchita masewera olimbitsa thupi kungathetsere kutaya ndi kuthetsa mavuto azaumoyo.
Zovuta za zochitikazi m'munsizi ndizothandiza:
■ ndi matenda oopsa - kusintha magazi a magazi;
■ ndi matenda a nyamakazi - ziwalo zowononga;
■ ndi kuvutika maganizo - kuonjezera kuchuluka kwa endorphins.
Chinsinsi chochepetsera zotsatira za nthawi ndi kusunga kayendetsedwe, chifukwa choipa chenicheni cha kusaganizira ndizosakhala zaka. Pamene thupi lanu silikuzoloŵera kuchita masewera olimbitsa thupi, limatopa ngakhale kuyesayesa kochepa, ndipo izi zimakupangitsani kumva kutopa monga kulemera kwa zaka zapitazo.
Mukakhala ndi moyo wokhutira, mudzapeza zotsatira zabwino ndikukhalabe ndi chidwi m'moyo. Koma kumbukirani kuti maphunziro omwe munapanga mukakhala 15 sakugwirizana ndi thupi lanu pambuyo pa 30. Mukuyenera kuthamanga ndi kuyenda mwamsanga, tai-bo tai chi, masewera olimba kwambiri a masewera ovina, yoga kapena Pilates.
Cholinga cha machitidwe oterewa kuti mukhale ndi moyo wathanzi ndikumverera mwamphamvu ndi mphamvu mu thupi lanu. Akazi omwe ali ndi msinkhu wawo amalephera kuyenda mofulumira, amasiya kugwirizana ndi matupi awo, amathetsa chikondi ndi iye, ndipo amasiyira kusintha kwake, kufunafuna kudziwonetsera yekha m'madera ena. Komabe, mukufunabe kuchita zochitika zina, mwachitsanzo, ndi kulemetsa kumathandiza kupewa matenda a osteoporosis, ndi zinthu za yoga, pilates, taichi ndi mavina, zimayika pakati pa thupi, zimaphatikizapo pakhosi, kumbuyo, chifuwa. Miyendo iyenera kupangidwira mbali ziwalo za thupi, kumbuyo, pakhosi, pakhosi, - kumene amai nthawi zambiri amapezerapo nkhawa ndi kutopa kumawonekera. Pulogalamuyi idzakuthandizani kuti mulimbikitse, komanso kulimbitsa thupi lanu lonse, kupatula kuchita izo mosangalala!
Wotentha
Musanayambe kuchita masewero olimbitsa thupi, ganizirani kayendedwe kamodzi kake:
1. Kwerani kumapazi, kenaka mubwerere kumbuyo, mutengenso dzanja limodzi kutsogolo, lina kumbuyo kwanu.
2. Yendani m'chiuno mwanu ngati kuti mukuwombera hulaohup. Pitirizani kwa mphindi imodzi.
3. Sinthani nyimbo yomwe mumaikonda kwa mphindi zisanu ndikulola thupi kuti lichitepo kanthu pakapita nthawi. Lolani manja kukhala osinthasintha, ngati nthiti, ndipo mutu, thorax ndi pelvis zimayenda mosasuntha.
KUBWERA KWA GONG
Kulimbikitsa kumbuyo ndi mapewa, kumalimbikitsa kufalitsa, kumalimbikitsa ziwalo zamkati kuti zikhale ndi thupi lonse labwino.
1. Imani, miyendo ndi mapewa-mbali, magawo a phazi akuyang'ana, mawondo akuwerama, manja mfulu.
2. Lembani, ndiye mutenge thupi lonse ndikuyamba kutembenuzira thupi kumanzere, miyendo imakali. Mapepala ndi manja amatsatira mwachangu gululo. Akani manja anu ndi zibambo mwamphamvu pamene mumatembenuka. Bwererani kumbuyo kwanu mpaka momwe mungathere. Manja amamasuka kwambiri panthawi yonseyi.
3. Lembani ndi kubwereranso. ndi zina zotero, kenaka tulukani ndi kutembenukira kumanja - ichi ndi kubwereza 1. Bwerezani maulendo 12, kupitiliza kutembenukira kumbali.
ZIZINDIKIRO
Amalimbitsa miyendo, kumtunda ndi kumapeto kwa mapewa, mapewa, ma biceps, kumalimbikitsa kuyanjana ndi kulingalira.
1. Imani, miyendo m'magazi mutapatukana. Kwezani manja onse, opanikizana ndi zida zonyansa, kutsogolo kwa msinkhu wa chifuwa. Pitirizani kulemera kwa thupi ku mwendo wakumanja ndi kuguguda pa bondo lakumanzere, likwezeni ku chiuno cha msana, sungani mwendo wakumanzere ku bondo lakumanja.
2. Powonongeka, tenga tsatanetsatane mmbuyo kuchokera kumanzere kumanzere. Pa nthawi yomweyi, gwirani chingwe chakumanzere ndikugwedeza dzanja lamanzere kumbuyo kwa mapewa, monga ngati mfuti.
3. Sungani pamene mumasula mzere woganiza, ndipo yendani dzanja lanu lamanzere kupita kumanja, yongolani miyendo yanu. Bwererani mkati ndi kunja. ndi zina zotero, kwezani bondo lakumanzere kachiwiri. Chitani kasanu ndi kawiri, kenako mubwereze ndi phazi lina.
BUTSANI / MAX BACK
Ntchitoyi imayika pachifuwa, minofu kumbuyo kwa ntchafu, kutsogolo kwa mapewa ndi kumbuyo komweko. Kumalimbitsa kumbuyo ndi minofu ya osindikizira, kumapereka mphamvu kwa thupi lonse.
1. Kuimirira, miyendo ndi mbali ya mapewa mbali, mawondo akuwerama pang'ono, masokosi a mwendo, kutsogolo kwa manja.
2. Lembani ndi kukoketsa manja anu, kenako pindani mmbuyo.
3. Exhale, choyamba, tambasulani manja anu, gwiritsani mondo ndikupukusa mutu wanu patsogolo ndikutsitsimula khosi lanu. Malizitsani kuthamanga ndi kuthamanga kwa manja anu.
4. Pembedzani maondo anu, yambani kupuma mukamabwerera thupi. n., ndi manja anu, bweretsani manja anu patsogolo. Yambani mwamsanga kubwereza kachiwiri. Bweretsani kasanu.
TILE DOLL TILTING
Zochita za mtundu uwu zimatulutsa ndi kutambasula khosi, kumbuyo ndi mchiuno.
1. Khalani pa mpando, miyendo imafalikira kuposa oyenera. Zikomo za miyendo, mawondo ndi mchiuno zimasunthira pang'ono.
2. Konda kutsogolo pakati pa mawondo, kutambasula manja momasuka pansi, mutu ndi khosi zimasuka.
3. Gwiritsani mpweya wa 4-6, kenako pang'onopang'ono, mutakhala pansi. Bwerezani kutsogolo katatu.
DANCE SHIVA
Kuthandizani m'chiuno, chomwe chimasinthasintha minofu ndi mapewa, kumalimbitsa minofu ya thupi ndi miyendo, kumalimbikitsa kusinthanitsa.
1. Kuima kumanzere kumanzere, tambasulani manja anu kuti mukhale olimba, palani. Kwezani bondo lolondola pamlingo wa chiuno, kukoka pamimba.
2. Tembenuzani thupi, yambani kusuntha manja anu kumanja, kenako kumanzere. Thupi lanu limafanana ndi anthu asanu ndi atatu. Yambani kujambula chiwerengero ichi kuchokera pa bondo lakumanja patsogolo pa manja anu. Kusunthika kwanu kuyenera kukhala kosangalatsa komanso omasuka, monga chisonyezero cha njira yanu ya moyo.
3. Gwiritsani ntchito 4 "Eight", kenaka pangani njira zitatu. Kwezani bondo lakumanzere ndikuchita 4 "Kuwala" ndi bondo lanu lakumanzere ndi manja onse awiri.
4. Bwererani mmbuyo masitepe atatu ndikukweza bondo labwino, lembani "zina" zina 4. Bweretsani dongosolo lonselo nthawi 4.
KUDZIWA KWA NKHONDO NDI MTIMA WOTSATIRA
Amatsitsira kumbuyo, mapewa, mbali ya patsogolo pa ntchafu.
1. Khalani pamphepete mwa mpando, mutembenuzire thupi kumanja, ikani phazi lakumanja, muteteze chidendene pansi pa bondo. Siyani mwendo wanu wakumanzere kumbuyo kuti chala chanu chikhale pansi. Bondo lakumanzere ndi lopindika pang'ono, mchiuno ndi mapewa ali olunjika, manja pa bondo lakumanja.
2. Gwiritsani thupi molunjika ndipo musasokonezeke kuchoka pakati, kumvetsetsa kumbuyo kwa msana wanu ndi "kutsegula" pachifuwa. Dulani, kukoka m'mimba minofu, kukoka msana.
3. Exhale ndikutsamira patsogolo pa bondo, tchepetsani thupi pa ntchafu kuti mzere woongoka ufanane ndi nthaka. Mutu umatsitsa pansi.
4. Lembani, yongolani msana wanu ndikubwezeretsanso maulendo 5-6.
5. Sinthani malo: mwendo wakumanzere kutsogolo, kumbuyo komwe. Bwerezani mapiri.