M'magulu osiyanasiyana, mayesero amasiyana komanso amasiyana pang'ono. Pali anthu omwe sachita zomwezo. Koma izi ndi zofunika kwambiri, makamaka pa gawo loyamba la maphunziro. Kuyezetsa magazi kumakulolani kuti mudziwe momwe mungagwire ntchito. Ndipo motero, pangani pulogalamu yotetezeka kwa inu ndikuyang'ana bwinobwino zotsatira zawo mu mphamvu. Kwa mamembala atsopano a gululo ndilo kuyamba.
Kwa omwe amabwerera ku sukulu atatha nthawi yayitali, ali ndi mwayi wosankha njira yoyenera yopuma. Inde, ndibwino kuti mayesero apangidwe ndi katswiri. N'zovuta kuchita izi ndikuyesa zotsatira. Koma ngati simunayesedwe m'bwaloli, kapena ngati mukuphunzitsa kunyumba kwanu, simungakhoze kuchita popanda "kudzifufuza". Pa tsiku la kuyesedwa, musamamwe mowa, khofi ndi mphamvu. Komanso kuphunzitsa: palibe kuchitapo kanthu, kupatula kuyenda kosavuta. Osachepera maola atatu kuti asiye kusuta, ndipo nthawi yomaliza kudya kwa maola awiri. Kotero, tiyeni tipite!
Mayesero Opirira Mphamvu # 1
Kupota kuchokera kumalo osakanikirana
Chifukwa chake mayeserowa amafunika: Kuti mudziwe ngati muli ndi minofu, ndikukonzekera kuti mutenge mphamvu. Mudzafunika: Yoga mat ndi stopwatch.
Mmene mungachitire: Gona pansi, gwirani miyendo yanu, yikani mapazi anu m'kati mwa mapepala, ikani manja anu kumbuyo kwanu. Kukweza msana ndi mapewa, yambani kupanga zopotoka. Musati mutang'ane mmbuyo wanu kumbuyo kuchokera pansi, sungani zitsulo zanu "kuyang'ana" kumbali. Ikani mphindi imodzi. Awerengeni zomwe zimapangidwira, kumene simunaphwanye njirayi.
Timayesa zotsatira za njira ya kuyezetsa thupi. Kufufuza kwa "zoipa" kumasonyeza kuti simunakonzekere katundu wambiri. Kufooka kwa minofu kwambiri. Zambiri zomwe mungakwanitse kumatha masabata atatu oyambirira ndi kuwala kwa cardio. Mukhoza kuyamba maphunziro okhazikika motsogoleredwa ndi mphunzitsi yemwe angatsatire njirayi. Mwadzidzidzi mungathe kupotoza phokoso la njinga zamagetsi, kuyenda m'njira, ndi kusankha pulogalamu yosavuta. "Hills", "masitepe", kusuntha sikunali kwa inu. Ngati mlingoyo ndi wamkati komanso wapansi - ndibwino kusambira, kuchita masewera olimbitsa thupi ndi kulemera kwake. Aloleni asakhale aakulu: zochita 6-7. Pumula pakati pa nthawi yokha. Ngati zotsatirazo ziri pamwamba, mungagwiritse ntchito mtundu uliwonse wa thupi.
Kuyezetsa magazi mu gululi kumayamba ndi mafunso. Kumbukirani, kaya muli nthenda kapena zizindikiro zomwe zimakuvutitsani posachedwa (zowawa za kusamveka koyambirira, giddiness, stamping in breast, etc.). Ngati munayankha "inde", ndiye musanayambe kuphunzitsa, muyenera kukaonana ndi dokotala.
"Khala pansi ndi kulitenga"
Chifukwa chake mayesero amafunika: Onetsetsani kuti mumatha kuchita masitepe ndi matalikidwe okwanira, omwe ndi ofunikira osati ntchito zokhazokha. Mudzafunika: Matenda a yoga ndi sentimita kapena wolamulira wamkulu. Mmene mungachitire: Khalani pamatumbo, miyendo ifike kutali, mtunda wa pakati pa mapazi ndi pafupifupi masentimita 20. Pendani makentimita kutali ndi inu ndikuyika pakati pa miyendo kuti chizindikiro "20 cm" chili pamapeto pa zidendene. Gwirani manja anu patsogolo ndi kupindika pang'onopang'ono, ndikuyendetsa ndi chifuwa chanu chonse, osati kuzungulira kumbuyo kwanu kapena kutsika chingwe chanu. Tawonani kutalika kwa mamentimenti omwe munafikira manja anu pamtunda waukulu. Zindikirani zotsatira: Zomwe zimachitika ndi masentimita 20. Ngati zoposa 25 masentimita ndi zabwino, osachepera 15 cm ndi zoipa. Chotsatira choyipa chingakhale ndi zifukwa zingapo. Mwinamwake, chifukwa cha izi ndizovuta mumtambo wa lumbosacral, kupwetekedwa kwa miyendo ya m'munsi, zomwe zimapangitsa kuchepa kwa mitsempha ndi minofu, kapena kungokhala ndi mphamvu yochepa yolumikiza mwachilengedwe. Kawirikawiri, tikukulangizani kuti mufufuzidwe kuti mudziwe bwino za matendawa. Ndipo ngati palibe mavuto, timalimbikitsa mitundu yofewa ya yoga, yoga, pilates yomwe ikuwonjezeka pang'ono. Amene ali otsika pa mlingo woyenera, nayenso, ayenera kuchita kawiri pa sabata kuti athandizire msinkhu uwu.
Mapiradi
Kuyesedwa kwa Orthostatic
Chifukwa chake mukusowa mayesero: Dziwani mmene mumayendera matenda a mtima wanu pogwiritsa ntchito njira yoyesera.
Mudzafunika: Chokhachokha.
Momwe mungagwiritsire ntchito: Gona pansi pa bedi ndikugona pansi mwakachepera kwa mphindi zisanu ndi ziwiri. Kenaka, dziwani kuti zimachitika bwanji, kuika zala zanu pa dzanja lanu, koma osazigwira. Masekondi 30 ndi kuwonjezetsa chiwerengerocho ndi ziwiri. Mukadzuka ndikuyesa mapulaneti anu kachiwiri. Timayesa zotsatira: Kuthamanga kwapakati kumachitika 60-90 kugunda pamphindi (moyenerera - 60-75). Pambuyo pa kuphuka, imakula ndi zikwapu zina 10-12. Ngati poyamba si oposa 60 kapena kuposera 90, ngati mutatenga malo owongolera, imadumphira majerembu oposa 20 - ino ndi nthawi yothandizira dokotala, kupanga electrocardiogram ndi kuyendera chitsimikizo musanayambe kugwira ntchito.
Mayeso a mayendedwe
Chifukwa chiyani mukufunika kuyesa: Dziwani kuti mukukonzekera mtima wanu wachisokonezo.
Mudzafunika: Khwerero-sitepe kapena makwerero ndi masitepe abwino. Stopwatch ndipo, ngati n'kotheka, mitsempha. Mmene mungachitire: Ikani zolemba pansi pa sitepeyi, ikani pamtunda wa masentimita 20-22 (kwa mtsikana wamtali - 26-28 masentimita) ndipo muthamangitse masentimita pamtunda wa mabala 96 pamphindi.
Kuyesedwa kwapadera kwa mgwirizanowo sikugwirizana. Kuti muwunike, mungathe kuchita zotsatirazi. Khalani pansi, kwezani mwendo wanu wakumanja. Sinthasintha mozungulira, pamene mukukoka dzanja lanu lamanja nambala "6" kuyambira pamwamba mpaka pansi komanso kuchokera pansi mpaka pamwamba.
Yambani kusunthira, ndikupanga sitepe pamtunda uliwonse wa metronome. Bwerani ku steppe ndipo mutsike pansi ndi phazi lomwelo. Ngati mulibe metronome, yesetsani kudziyesa nokha kuti muyambe kuyenda mofulumira pamasekondi atatu.
Konzani moyenera phazi lanu pa nsanja kapena sitepe, chidendene sayenera kupachika. Pitani kwa mphindi zitatu. Ngati tempo yotsimikizika ikulu kwambiri kwa inu, yonganizani yesero. Pamapeto pake, dikirani miniti ndikuyesa mapulaneti anu. Ganizirani zotsatira: Pambuyo pa mayesowa, mutha kuona momwe dongosolo la mtima limakhudzidwira ndi katunduyo komanso momwe thupi limabwezeretsedweratu pambuyo pake. Pakhoza kukhala zotsatira zitatu. Hypotonic - kuthamanga pambuyo mphindi yokwanira ndizomwe kumachepa kusiyana ndi kupumula. Izi ndizo kwa akatswiri ochita masewera olimbitsa thupi, anthu kwa nthawi yayitali ndikugwira nawo ntchito mwakhama. Zachizolowezi - kutentha kumakwera kwambiri. Ndi chizindikiro chakuti mungathe kumanga ntchito yanu molingana ndi chizolowezi chokhazikika. Mitundu yambiri yamtunduwu imakhala yotsika kwambiri. Iye sanangodumpha, koma sanapite pansi mu miniti. Thupi silinagwirizane ndi katunduyo. Izi zikhoza kukhala chifukwa cha moyo wokhala chete, kulemera, kutopa. Mulimonsemo, maphunziro ayenera kukhala ofatsa kwambiri pakalipano. Yendani panjira. Yambani mofulumira: 3.8-4 km / h, ndipo pang'onopang'ono kuwonjezera masabata 3-4. Sungani boma: izi ndi zofunika kwa inu! Idyani mwachizolowezi, pewani nkhawa ndi kutopa patsiku la maphunziro. Chinthu chachikulu - chitani katatu pa sabata, osati nthawi zina.
Kulimbikitsani mayesero opirira # 2
Kuwongolera kuchokera ku malo oima pamabondo anu
Chifukwa chake mayesero amafunika: Kuwona kufanana kwa mawu a minofu ndi mphamvu ya lamba la pamapewa. Kwa atsikana, nthawi zambiri zimakula kuposa minofu ya m'munsi mwa thupi. Mudzasowa: Rug ndi stopwatch. Kodi zimachitika bwanji? Tengani phokoso loponyera pothandizira pa mawondo, mitengo ya kanjedza kufupi ndi mapewa, mapazi ndi misozi ikugwetsa pansi. Yambani kukankhira. Zopeka, mayeserowa ayeneranso kuchitidwa mkati mwa miniti ndi mlingo woperekedwa. Mwachizoloŵezi, mungathe kuwerengera kangati msungwanayo atatuluka bwino. Timayesa zotsatira: Ambiri a ife timakhala ndi minofu yofooka, choncho musataye mtima ngati mutangokanikiza 4-5 nthawi.
Ichi si chigamulo: "maphunziro saloledwa". Koma, m'malo mwake, chizindikiro choti muyenera kuphunzitsa minofu imeneyi mwakhama. Ngati zotsatira zake ndi zosauka kapena zochepa, mukhoza kuchita zosavuta kuzikonzekera: kusakaniza manja ndi dumbbells (kulemera kuyenera kukhala kochepa) kuchokera pamalo ogona, bench press mu simulator ndi osachepera kulemera. Kenaka mukhoza kuwonjezera maphunziro ndi wogulitsa, kuchita masewera olimbitsa thupi, kuwonetsera benchi pazitsulo zosagwirizana mu simulator yapadera.