Kugonana

Pa ndalama zamagetsi, kugonana ndikofanana ndi ntchito ya mphamvu yokopera. Kuchita nawo, mumataya makilogalamu 300 pa ola limodzi, komanso nthawi yamkati - makilogalamu oposa 400. Nkhani zazikulu, ngati simukumbukira kuti kugonana kwapakati sikungapitilire mphindi 20, ndipo zimakhala zosachepera 30 masekondi. Kotero inu mumapeza zomvetsa chisoni 100 kcal. Ndipo ndi zabwino, ngati tsiku lililonse. Izi zikutanthauza kuti, kuti adzikhala okha, mawonekedwe a kugonana sali okwanira. Koma ndani amene adanena kuti izi ziyenera kuchitika katatu pa sabata kwa mphindi 20 mu malo awiri otukuka? Pambuyo pa zonse, ngati mutenga zinthu mozama komanso ndi moyo wanu, ndiye kuti kugonana komweko kumalowa m'malo mwa kuchita masewero olimbitsa thupi. Bonasi yowonjezera, motero ... Osatchula zosangalatsa zomwe zimapezeka mu ndondomekoyi, osati mwa inu nokha, komanso ndi mnzanuyo. Choncho, tiyeni tiyambe maphunziro. Chofunikira chachikulu: zonse zomwe mukufunikira kuti muchite nokha, ndipo mulole mnzanuyo apume.

Ndipo apa pali ndandanda ya maphunziro:

1. Manja ndi mapewa - mumakhala pansi ndikuyang'anani wina ndi mzake ndikukulunga mnzanuyo m'chiuno mwanu ndi mapazi anu. Ndi dzanja limodzi amagona pansi, ndipo winayo amakugwirani kumbuyo. Mwapang'onopang'ono mumatsamira ... Muzigwiritsa ntchito minofu yanu musanayambe. Tambani manja anu pa benchi kumbuyo. Amakoka pang'ono atagwada pamadzulo, mapazi amakhala pansi. Kugwedeza zitsulo, kuchepetsa matako mochepa momwe mungathere ndi kubwerera ku malo oyamba. Chitani mazokwereza 20.

2. Minofu ya pectoral - Ayenera kuphunzitsidwa bwino, kupanga chikondi m'mizere ya njoka yomwe imakhalapo nthawi zonse. Chokhacho muyenera kusunthira zambiri: gwirani manja anu, bwerani kumbuyo kwanu. Ndiwothandiza kwambiri kupanga mapangidwe ozungulira ndi pelvis. Monga kuphunzitsidwa kwina (osati kosakondera) kwa minofu ya pectoral, kukwera kwapakati kwapansi kuchokera pansi kudzachita.

3. Mauthenga a m'mimba - Gonani pansi pa tebulo kuti mapewa apite m'munsi, Ndipo tsopano mutengeni mnzanuyo ndi kuyamba ntchitoyo molingana ndi ndondomekoyi: zida zowonjezereka, kenako pang'onopang'ono zimamupsompsona, ndipo pang'onopang'ono zimatsika. Nkofunika kuti mmbuyo wa mnzakeyo akhalebe wolunjika. Ngati ndi zovuta kwambiri, yesani nokha. Kugona kumbuyo kwanu ndi kugwada, kwezani mapewa anu osakweza mbali ya pansi pa msana. Gwirani manja anu kumbuyo kwanu kapena kuwoloka pachifuwa chanu. Njira ziwiri za kayendetsedwe ka 12-15.

Mapewa - Wothandizana naye akugwedezeka kumbuyo kwanu, muli pamwamba. Kusunthira kwina kofulumira ndi kofulumira kozama mosiyana. Chinthu chachikulu ndicho kuchita izi ndi kuthamanga kwakukulu kwa minofu ya glutal. Kwa iwo amene akufuna kukonzekera, timalimbikitsa zotsatirazi. Pogwira pazitsulo zinayi, tukulani mwendo wokhotakhota kuti ntchafu ikhale yofanana ndi pansi, ndiyeno yesani 10-15 kuyesa chidendene cha denga. Maselo awiri a phazi lililonse.

5. Kukuda - Yang'anani mnzanuyo kuti maso anu ali pamlingo womwewo (gwiritsani ntchito benchi ngati n'kofunikira). Ngati mungathe, kwezani mwendo umodzi ndikupondaponda phazi lake. Njira yosavuta: iwe ukuwerama ndi kukweza mwendo wako kuti bondo lako liri pansi pa mkono wake. Pankhaniyi, mwamunayu akuyenera kukugwiritsani chidendene. Wokondedwayo akukukumbatirani m'chiuno. Kuvuta kwakukulu: pamene mukupunthwitsa, nkofunika kuti mugulire bwino komanso musagwedeze bondo panthawi yomweyo. Sinthani mwendo wanu. Poyamba kutentha, yesetsani kuchita masewera olimbitsa thupi komanso othandiza. Pewani nsana wanu pambali pa khoma, sungani mapazi anu palimodzi. Pang'onopang'ono squat mpaka m'chiuno ndi zofanana pansi. Bweretsani maulendo 5-10.

6. Minofu ya m'chiuno ndi nsana - Chitsanzo chabwino kwambiri cha masewera ndi njira zowonetsera kwa anthu otchuka kwambiri. Mukugona kumbuyo kwanu, kupumula miyendo yanu pamapewa a mnzanuyo. Yesani muyeso kuti maondo anu aziwerama kapena kuwongolera mapazi anu mapewa. Ndiyeno tukulani pepala. Musaiwale kutambasula msana ndi matope musanayambe ndi chithandizo chosavuta kupita patsogolo ndi miyendo yolunjika pa malo omwe mukukhala kapena malo oima.

7. Mitsempha yamtunduwu - Kuti muupeze , yesetsani kusokoneza kayendedwe kake. Mfundo yakuti izi zimachepetsanso, ndipo pali pubic-coccygeal miscle. Kukula kwake kwabwino kumachititsa kubala, komanso kumalimbikitsa kwambiri zilakolako za kugonana. Mukhoza kuphunzitsa minofuyi pamtundu uliwonse - ndikokwanira kuwonjezera zovuta zokhudzana ndi kayendetsedwe ka kayendetsedwe kake. Koma "mkazi" pamwamba pake amalingalira kuti ndi abwino. Zimanenedwa kuti mphamvu yapamwamba kwambiri ya anthu okhala mu maharmamu ankaganiziridwa kuti abweretsa ambuye wawo kusekerera pa malo awa, akugwira mmanja onse awiri kandulo yotentha. Kutanthauza kuti, kudula minofu imeneyi. Mwa njira, njira yowonjezera minofu ya lobno-coccygeal imatchedwa zochitika za Kegel. Chofunika cha iwo ndi chosavuta: nthawi zonse ngati n'kotheka, kuchisokoneza ndi kupumula, phindu la ena silingadziwe kalikonse.

8. Mtima - Mwina minofu yofunikira kwambiri m'thupi lathu. Kugonana nthawi zonse ndizochita masewera olimbitsa thupi. Panthawi ya chisangalalo chachikulu, kuthamanga kwa magazi kumatha kufika 200/120 mmHg, kuthamanga kwapitirira 180 mpaka pamphindi, kupuma kwawonjezeka katatu! Momwe thupi limagwirira ntchito, thupi limapatsa mphamvu zowonjezera mphamvu, zombo zophunzitsira. Kuti mukwaniritse zomwezo pamtunda, muyenera kuthamanga pafupifupi mamita 1,000!

CHINSINSI CHA CHIYANI CHANU

Inde, sitimakulimbikitsani kugonana monga momwe tafotokozera pamwambapa. Akatswiri achi China atalemba njira zambiri ndi colic. Inde, izi zikuthandizira anthu ambiri, ngakhale ku China iwo anapitirizabe "kukonda." Ndipotu, kugonana kulikonse, ngati kosangalatsa, kumathandiza. Asayansi atha kale kukhazikitsa malingaliro awo (ndipo ena onse sanayambe kukayikirapo) kuti moyo wokhazikika wa kugonana umadzudzula mkazi ndipo umamupangitsa iye kukhala wokongola kwambiri.

Kuukitsa kugonana kumawonjezera kuchulukira kwa magazi ndipo, motero, mpweya kumatenda onse a thupi. Zotsatira zake - utoto wathanzi, tsitsi lowala komanso misomali yamphamvu. Zomwezo zimaphatikizapo ndi kukondana - zowonjezereka kuposa njira yophikira mitsempha ndi mitsempha m'mabotolo amodzi. Lymph imayambitsa poizoni, poizoni maselo a thupi lathu, imalepheretsa mapangidwe a cellulite. Pamene liwiro la kayendedwe ka thupi la thupi limakhala mokwanira - palibe mavuto. Ngati mphutsi ikutha, poizoni amakhalabe mu thupi, ndipo mawonetseredwe a ziphuphu ngati mawonekedwe a lalanje sakukudikirirani.

Chifukwa cha "hormone yachisangalalo" - endorphin, yomwe imapangidwa panthawi ya chiwonongeko, chikondi chimapangitsa kuchepetsa nkhawa. Ndipo chifukwa cha mahomoni ena - serotonin, otulutsidwa mwamsanga, timatha tulo tulo ndikuwona maloto abwino. Bwalolo latseka. Iwe ukugonana, sangalalani ndi kudzipangitsa nokha bwino. Inde, ndi ena amakondwera kuchita ndi mkazi wanzeru, wolimba amene ali ndi khungu losalala ndi thupi lokhala ndi thanzi labwino.