M'nyengo ya chilimwe, simungathe kudzimvera chisoni pamasewera ochita masewera olimbitsa thupi ndikusangalala ndi mpweya wabwino komanso kuwala kwa dzuwa kuti mupindule nawo. Kulimbitsa thupi pamtunda kuli kofunika pa nthawi ino ya chaka kuposa kale lonse! "Zokhumba za akazi" zikutanthauza zomwe mazochita ndi oyenerera kuti pulogalamu yowonongeka.
Zimakondwera kwambiri komanso kuti masewera a masewera sali oyenera: ndikwanira kutenga zovala kuchokera ku nsalu zachilengedwe, mfulu, osati kulepheretsa kuyenda.
Ndipo kuphatikiza zambiri: chifukwa cha ntchito kapena ntchito pa mpweya wabwino ndizokha chomwe chiri choyenera kutenga sikofunika . Palibe matumba, zipangizo zamaseĊµera - ufulu wonse wachitidwe! Malo a magulu angakhale paki, padera, nkhalango, munda, mtsinje wa mtsinje ...
Pulogalamu yophunzitsira yomwe mungathe kusiyanitsa, yosiyana ndi yowonjezerapo monga mukufunira, kutembenuza ntchito iliyonse kukhala holide ya thupi ndi moyo.
Chirichonse chimayamba - kuyenda
Inde, ndi bwino kupita ku malo osankhidwa pawekha. Yendani mosangalala, mwamphamvu, nthawi ndi nthawi mofulumizitsa msinkhu kapena kuthamanga . Poyenda simungoyamikire kukongola kwa chirengedwe, komanso muzichita masewera olimbitsa thupi. Mwachitsanzo, kupuma.
Tengani mpata: kupuma mimba, kuthamanga mwamphamvu kapena kupumula minofu - uwu ndi mtundu wophunzitsira kwa makina, othandiza kwa chiwerengerocho.
Pangani masewera olimbitsa thupi - maso , kusuntha kwa maso anu. Ngati palibe amene akukuwonani, pendani gawo la njira pazitsulo, masokiti kapena kumbuyo - izo zimaphunzitsa kugwirizana kwa kayendetsedwe kake. Kuyenda nokha, mukhoza kusinkhasinkha, osati kuchita manyazi.
Kulowera kumunda ndi udzu wandiweyani, chotsani nsapato zanu ndi kuyenda opanda nsapato pa chophimba chopanda udzu, mukuyamikira maluwa ndi agulugufe. Kuposa matenda a psychotherapy? Glade - malo abwino oti mulandire.
Pumulani mukamayenda ndikuyamba kuchita masewera olimbitsa thupi. Zingakhale zithunzithunzi ndi manja, zowonongeka ndi zozungulira, mabala, yoga asanas ...
Chimodzi mwa zochitikazo, kutenga ndodo yakuda, mwala wamtengo wapatali kapena kulemera kwina kwachirengedwe . Pogwiritsa ntchito ndodo, mwa njira, n'zotheka kuchita masewera olimbitsa thupi pamsana, kutsogolo ndikupotoza thunthu.
Pogwiritsa ntchito chipika chachikulu (benchi yomwe ili pakiyi ndi yoyenera) ndizomwe zimapangitsa kuti miyendo ikhale yolimba. Khalani pa iyo, kwezani ndi kuchepetsa miyendo yanu, yesani kuchita masewera olimbitsa thupi. Kawirikawiri amayenda pamalopo opanda nsapato, kuphunzitsa zida zowonongeka ndi kusonkhanitsa zinyama pamapazi.
Chipika chachikulu chopanda mawanga, chomwe chimakhala pansi, chimatha kusintha malo otsogolera . Chitani zochitika zina kuchokera pasitepe-aerobics, pogwiritsira ntchito njira zosiyana za kukweza pa logi ndi convergence nayo.
Yambani nyimbo, kuphunzitsa minofu ya m'mimba, matako ndi miyendo. Gwiritsani manja anu ndi manja anu: ndi sitepe iliyonse, kwezani manja anu mmwamba, kukoketsani patsogolo, kupanga mawonekedwe a wavy. Tengani manja pa mwala wamtengo wapatali.
Pambuyo pophunzira, pumula, khalani, mukutsamira nsana wanu pamtengo wa mtengo, wodzaza ndi mphamvu yake ya machiritso.
Kuphunzitsa mphamvu pa benchi
Minofu ya chikwama cha pamapewa
Kulimbitsa minofu ya chifuwa, mapewa, mikono, chiuno, kunyezimira ndi makina osindikizira akhoza kukhala pakiyi ndi benchi yowonongeka.
Malo oyambirira
Ganizirani zachinyengo pa mikono yambiri, yatsamira pansi, kuika pambali pamapewa ndi pamapazi, ndi mapazi, omwe amagawanika ndi mapewa, pa benchi.
Ntchito
Limbikitsani minofu ya makina osindikizira, gwirani manja anu m'makona, kuwatambasulira kumbali, ndi kutsikira kumtunda kwa thunthu pansi, popanda kuzungulira kapena kugwedeza kumbuyo kwanu - thupi lonse kuchokera pamwamba mpaka chidendene liyenera kukhala mzere wolunjika. Gwiritsani ntchito malo otsika kwachiwiri, yongolani mikono yanu ndikubwerera ku malo oyamba.
Kwa minofu ya manja, ziuno ndi zofalitsa
Malo oyambirira
Khalani m'mphepete mwa benchi, gwirani manja ake mbali zonse za thunthu, mitengoyi ikhale pansi pa mapewa.
Pewani pang'onopang'ono pamphuno mwa benchi, pang'onopang'ono pang'onopang'ono mpaka mawondo atakhala pamwamba pa mitsempha, pomwe osasuntha mabowo pa benchi. Tsatirani phazi lanu lamanja ndikuyika chidendene chanu pansi.
Ntchito
Kutambasula manja anu mmizere ndikukweza mapewa anu kumbuyo, kuchepetsa matako anu pafupi ndi nthaka, pamene mukuyesa minofu yanu ndikubweretsa bondo lanu lakumanja pamtima mwanu. Onetsetsani kuti manja anu sakuyendetsa pang'onopang'ono madigiri 90.
Gwirani manja anu achiwiri ndikuwongolera pamene mukuwongolera mwendo wanu wamanja, osakhudza phazi la nthaka. Bweretsani kayendetsedwe ka maulendo 4-6, osatsika phazi pansi, mutatha kuchita masewero ena. Pumula masekondi 30 ndikutsatira njira ina.
Kwa miyendo, mabowo ndi zofalitsa
Mitengo ya Park ndizomwe zimapangitsa kuti miyendo, miyendo ndi zofalitsa zikhale zolimba.
Malo oyambirira
Lembani kumbuyo kwanu ndi mapazi anu ku mtengo, muthamangitse mwendo wanu kumanja, muyime pansi, yongolani mwendo wanu wamanzere ndikupumula phazi lanu, manja anu atambasulidwa pamtengo, mitengo ya palmu kupita pamwamba.
Ntchito
Limbikitsani mapewa ndikunyamula pakhosi mpaka mmwamba kuti thupi likhale pamapewa kupita kumanzere ndilo lolunjika, kenako bwererani ku malo oyambira. Gwiritsani ntchito njira imodzi, kenako mwendo wina, mupumire masekondi 30 ndikubwezeretsanso zochitikazo.
Aqua aerobics - zabwino ndi zothandiza
Kutentha kumapitirira madigiri 30, kuthamanga ndi zochitika zina sizingatheke chifukwa cha kutentha. Koma pambali pake - gombe. Kotero mukhoza kuchita aqua aerobics.
Kuchita mmadzi - chisangalalo kwa thupi, amakulolani kuphunzitsa magulu osiyanasiyana a minofu. Kuwonjezera pamenepo, machitidwewa ndi othandiza kwambiri polimbana ndi kunenepa kwambiri , komanso zonsezi - popanda khama komanso "thukuta lachisanu ndi chiwiri".
Choyamba, masewera olimbitsa thupi m'madzi amodzi ndi osavuta ngakhale kwa omwe samasewera ndi masewerawo. Chachiwiri, minofu m'madzi imatulutsa minofu, ndipo kutopa sikukumveka.
"Manambala a madzi" amapereka thupi kukhala lapadera komanso losagwirizana: pamene timasunthira m'madzi, kuyesera kusunga, magulu onse a minofu amagwira ntchito.
ADVICE
Musathamangire m'madzi "kutentha, kutentha" - izi ndizoopsa pamtima. Poyamba, lizani pang'ono mu dzuwa, ndiyeno kwa mphindi khumi mukhale mthunzi.
Osasamba mpaka utoto wa madzi: kusiya madzi pamene thupi likumva bwino. Choncho, timachita ziwerengerozo.
"Kuthamanga pamadzi"
Imani molunjika, manja akufalikira padera. Limbikitsani mimba. Kwezani mwendo wakumanzere, kuugwedeza paondo pamtunda wa ntchafu. Lembetsani mwendo wanu molunjika.
Chitani zojambulazo pamapazi ena. Bwerezaninso maulendo 20. Ntchitoyi yapangidwa kuti iphunzitse minofu ya kutsogolo kwa ntchafu.
Nkhanu
Malo oyambira ndi ofanana. Gwiritsani mwendo wamanja ndikuyesa chidendene chidendene. Pansirani phazi lanu. Chitani chimodzimodzi ndi phazi lanu lakumanzere. Gwiritsani ntchito masewera olimbitsa thupi, kuphatikiza miyendo, nthawi 20.
Nyanja Yamchere
Imani molunjika, manja akufalikira padera. Mgugu wakumanzere wagwidwa pa bondo. Pangani mmbuyo ndi mwendo wopindika. Bwerezerani zochitikazo nthawi 20, kenako musinthe mwendo. Pothandizidwa ndi zochitikazi, minofu ya mapikowo amaphunzitsidwa, chiuno chilimbikitsidwa.
"Dolphin"
Madzidzidzimutseni mumadzi, osakhudza pansi pa mapazi. Manja akufalikira padera. Ndi thupi lanu litasunthira patsogolo, tsatirani kayendetsedwe, ngati kuti mukukwera masitepe, kwa mphindi zisanu. Kukwera "makwerero" pansi pa madzi kumathandizira kusintha kagayidwe kake ndi kulimbitsa minofu ya miyendo ndi mabowo.
Mutachoka m'madzi, pita kumtunda. Kuyenda motsinje mtsinje kapena nyanja ya nyanja ndi njira yabwino yosonyezera miyendo yochepa pambuyo pa tchuthi .
M'chilimwe mu mpweya wabwino mungathe kubweretsa phindu lalikulu kwa chiwerengero chanu ndi thanzi! Choncho, kupita ku chilengedwe, musaiwale kutenga mpira, chingwe ndi inu, komanso kuwonjezera kugwiritsa ntchito zipangizo zamakono. Khalani okongola ndi wathanzi!
Inna ININA
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