Kulimbitsa thupi: mitundu ndi cholinga.
Kupanga.
- kupanga mphamvu.
- kupangira amayi apakati.
Limbikani kupanga.
Kupanga mtundu wotere kumathandizira kukonza chiwerengero ndikuthandizira kukhalabe mawonekedwe. Sikoyenera kwa iwo omwe akuyenera kutaya kulemera kwakukulu, chifukwa gawo lina la thupi likukonzedwa. Zochita zambiri zogwiritsa ntchito mphamvu zimagawidwa m'magulu awiri. Gulu loyambalo ndilo masewero olimbitsa thupi kumtunda kwa thunthu: khosi, kumbuyo, chifuwa, makina, manja. Gulu lachiwiri limagwiritsa ntchito kumapeto kwa thupi: miyendo, chiuno, matako.
Kupanga amayi apakati.
Ndizokhazikika komanso zofewa. Adzathandiza mayi kukonzekera kubereka: adzaphunzitsa kupsinjika koyenera ndi kupuma kwa minofu, kupuma. Mauthenga osiyanasiyana a mimba ali ndi njira zosiyana.
Aerobics.
Zichitika:
- zapamwamba,
- kuvina,
- mphamvu,
- sitepe,
- madzi.
Zochita zapamwamba zozizira.
Ndi mtundu uwu wa aerobics, ndi bwino kulimbana ndi kunenepa kwambiri. Chitani izi kawiri pa sabata kwa mphindi makumi 40 ndi katundu wamkati kapena mwamphamvu kwambiri. Koma ziyenera kukumbukira kuti aerobic iyi si yabwino kwa aliyense: musawalangize iwo amene akuphwanyidwa ndi kuvulala.
Sewerani masewera olimbitsa thupi.
Zimaphatikizapo masewero apadera omwe amaphatikizidwa ndi nyimbo. Pakati pa maphunzilo, mumakhala ndi zinthu zabwino, mumagwiridwe bwino, mumayenda bwino, mumataya mapaundi ambiri, ndipo mumapangitsa kuti thupi liziyenda bwino. Kuwotcha masewera olimbitsa thupi kumaphatikizapo: hip-hop, kujambulitsa pulasitiki, R'n'B ndi kuvina kwa MTV, kuvina m'mimba kapena kuvina kumadera akumidzi, kumayambiriro kwa masewera olimbitsa thupi.
Mphamvu ya aerobics.
Ntchito yaikulu ya mtundu uwu wa aerobics ndiyo kupanga minofu. Analangizidwa kwa iwo omwe akufuna kukhala ndi minofu yambiri yotsitsimula. Popeza magulu onse a minofu amagwira ntchito mu mphamvu ya aerobics, sagwirizane ndi anthu omwe ali ndi msana wodwala komanso odwala mtima.
Yambani kuthamanga kwa aerobics
Gawo lapadera limeneli, lomwe limapangitsa kulemera kwakukulu, limalimbikitsanso mtima wamtima. Zovuta zowonjezera machitidwe aerobics amachitika pazitsulo yapadera, monga cardio enhancer ikukuthandizani kuti muwonjezere chipiriro chanu ku nyimbo zomveka.
Aqua aerobics.
Uwu ndiwo mawonekedwe othandizira kwambiri aerobics ndi mbali zambiri zabwino. Mothandizidwa ndi mtundu wa hydromassage, khungu lidzakhala lolimba ndi lokha. Zimamenyana kwambiri ndi cellulite, chifukwa kukana kwa madzi kumakhala kosavuta kuposa kukana mpweya, zomwe zimapereka mphamvu yambiri pamisendo, ndipo madzi ozizira padziwe amachititsa kuti ziwotche ziwonjezere. Zochita masewera olimbitsa thupi m'madzi zimakuthandizani kuchotsa katunduyo kuchokera kumsana, zomwe pambuyo pa makalasi amakupatsani mwayi wakukhala bwino.
Mu aqua aerobics ndi mitundu ingapo:
- Kuthamanga kwa Aqua kuli ngati kuthamanga m'madzi,
- Aqua Relaxation ndi zovuta zozizwitsa pofuna kutambasula ndi kupumula kwa magulu osiyanasiyana a minofu,
- Aqua Gym - Kuchita mwamphamvu pogwiritsira ntchito zipangizo zapadera: mipira, timitengo tomwe timasinthasintha, timene timayandama,
- Aqua Box - zochitika pogwiritsa ntchito zinthu za karate, bokosi, kickboxing,
- Mtsinje wa Aqua - kutsanzira m'madzi mwa kukwera njinga.
Pilates.
- Wellness Pilates,
- Pilates pa mpira,
- Pilates kwa amayi apakati.
Pilates thanzi.
Kusankhidwa kwa chitsogozo choterechi ku Pilates - kubwezeretsa thupi, kukula kwa kusinthasintha, kupanga mawonekedwe okongola ndi ochepa. Kuchita masewera olimbitsa thupi kumachitika mu nyimbo zofatsa ndi zopepuka, kumveka panthawi ndi mpweya. Choncho, anthu oleza mtima komanso achangu amachita nawo maulendo abwino.
Pilates pa mpira.
Pilates yamtundu uwu imakulolani kuti muchotse katunduyo kuchokera kumsana, m'chiuno, m'magulu, mvetserani kwambiri minofu ya makina osindikizira chifukwa cha mawonekedwe a mpira, zomwe zimapangitsa kuti azitha kuyenda bwinobwino ndi molondola. Pankhaniyi, minofu imakhala yovuta nthawi zonse.
Pilates kwa amayi apakati.
Ndi mtundu uwu wa pilates, minofu ya m'mimba imaphunzitsidwa, yomwe idzawathandiza kubereka, kuyendetsa magazi mu thupi la mayi ndi mwana kumakula. Pambuyo pa magawo angapo, zotsatira zake zidzamvekedwa - zovuta zidzasintha ndipo kusuntha kwake kudzatha, chisokonezo chidzadutsa, kumbuyo kumbuyo sikudzapweteka. Zochita za Pilato zidzakhala ndi zotsatira zabwino pa kubadwa, ndipo pambuyo pa kubadwa mimba idzakhala yolimba ndi yolimba, yomwe idzakuthandizani kutsatira tsatanetsatane wanu.
Kutambasula.
Kutambasula ndizochita masewera olimbitsa thupi, matope ndi mitsempha. Minofu imakhala yotanuka, ndipo minofu yambiri imakula. Kuchita zolimbitsa thupi kumathandiza amayi kuti apangitse thupi kukhala losasintha, mdima ndi wopepuka, ndipo malowa ndi okongola, amakhudza kwambiri thupi la thupi lonse.
Izi siziri mitundu yonse ya thupi labwino limene mudzakupatseni ku malo ochiritsira. Ndipo kuti mupeze zotsatira zabwino simukusowa kusankha kokha ndondomeko yoyenera, komabe muziganizira kwambiri chakudya.
Maphunziro ndi zakudya.
Mukakhala ndi thanzi labwino, muyenera kudya bwino, monga kuchita masewera olimbitsa thupi, ndipo ngati simutsata malamulo olimbitsa thupi, nthawi zosangalatsa zingathe kuchitika. Ndikofunika kukumbukira kuti ora limodzi musanaphunzitsidwe ndipo mkati mwa ola limodzi musadye chilichonse.
Malingana ndi cholinga cha thupi - machiritso kapena kutaya thupi - muyenera kuyang'anira zakudya zanu. Ngati mukufuna kutaya mapaundi oposa, ndibwino kuti musadye maola awiri musanayambe maphunziro ndi maola awiri, komanso ndi zakudya - musadye mafuta, okoma, chakudya chokoma, mwinamwake simungakwanitse kupeza zotsatira. Ngati mukungofuna kuti mukhale bwino, sungadye kalikonse kwa ola limodzi kapena pambuyo pake.
Kukhala ndi moyo wabwino kumakhala wabwino, thupi lokongola, thupi labwino kwambiri. Makalasi m'chipinda cholimbitsa thupi amathandiza kuthetsa kumasulidwa, kudzipangitsa kudzidalira, kuchotsa maganizo oipa ndi nkhawa, ngakhale mukalasi mukhoza kupeza anzanu ambiri atsopano.