Pangani CHISANKHO
Choyamba, munthu ayambe kuchoka ku chikhalidwe cha thupi lake. Mwachitsanzo, ngati mukusowa kulemera, koma muli ndi mtima wofooka, ndiye kuti thupi lanu ndi laulesi okha - calanetics, pilates, ndi zina zotero zidzakutsatirani.Ndipo ngati mukufuna kupeza minofu yotsitsimutsa, koma muli ndi vuto ndi msana, ndiye kuti njira yabwino kwambiri yogwiritsira ntchito aqua aerobics. Pambuyo pake, pamene mukuwongolera thanzi lanu, mumatha kuzindikira mitundu yambiri ya thupi, yomwe imakupatsani katundu wambiri. Chinthu chofunika kwambiri kuti chikhale pansi pa kuyang'anira katswiri.
KHALANI KUKHALA
Ochita masewera ena a mapiri, osalandira zotsatira zowonongeka, ataphunzira mobwerezabwereza kuti: "Kulimbitsa thupi sikungandithandize konse! "Koma musamafulumire kukhumudwa: zotsatira zake zimangowoneka patatha miyezi ingapo, kupatsidwa maphunziro ozolowereka, ndipo ngati mukufunika kulemera, mwachitsanzo, muyenera kuchita izi katatu pa sabata, ndipo ngati mumangotenga mawonekedwe a masewera, koma mukapita ku masewera olimbitsa thupi kamodzi pa sabata palibe zopanda phindu - sizingapereke zotsatira.
MUSAMAPEZE
Mtundu uliwonse wa thupi umafuna kutsimikiza kwa katunduyo molingana ndi kuyendera. Kwa oyamba kumene - zilonda 130-160 pa mphindi, ndiyeno mphunzitsi wayamba kale kusankha kuchuluka kwa katundu. Ngati ntchitoyi ichita masewera olimbitsa thupi, ndiye kuti katundu wasankhidwa kuti muthe kuchita masewero olimbitsa thupi nthawi zitatu. Mukamagwiritsa ntchito mwakhama ntchitoyi, mufunika kuwonjezera chiwerengero cha kubwereza kapena kuwonjezera katundu. Maphunziro ayenera kukhala osapitirira mphindi 45-60.
ZOKHUDZA NDI ZOKHALA KWAMBIRI: AEROBICS NDI SHAPING
Kuchita masewera olimbitsa thupi kumatsegula pang'ono pang'onopang'ono, kusunthira ku zochitika zovuta. Mtolo waukulu mwa iwo umagwera pa minofu yomwe imapanga chifuwa, m'chiuno, m'chiuno, matako ndi kumbuyo.
Kodi zotsatira zake ndi zotani? Mitundu imaphunzitsidwa ndi toned (kuphatikizapo mitsempha ya magazi ndi mtima). Misa yawo nthawi yomweyo imakula pang'ono. "Amawotcha" mafuta, amatha kulemera kwambiri (500 kcal / ora).
Ndani ali wothandiza? Odwala omwe ali ndi vegetative-vascular dystonia, okhala ndi dyskinesia a gallbladder, cellulite, omwe ali ndi vuto lokhazikika.
Ndani sadakonzedwe? Amene amakhala ndi ziphuphu zambiri, kukhalapo kwa ziwalo zomangira thupi, nyamakazi, matenda a msana (kuphatikizapo osteochondrosis), zotupa. Komanso sitingasankhe mtundu wa thanzi, monga chonchi, odwala matenda a khunyu, shuga, matenda oopsa, mtima wa arrhythmia. N'koletsedwa kuchita mazira aubweya ndi kupanga pakati pa nthawi ya kusamba.
ZOKHUDZA ANTHU A LAZY: STRETCHING, PILATES, KALLANETIKA, TAYZA, YOGA
Zonsezi zimagwira ntchito pang'onopang'ono panthawi yopuma m'chuuno, kumanikiza ndi kubwerera. Malo oyamba oyambira akukhala pamtunda kapena pansi. Chofunika kwambiri ndi kuyendetsa bwino kayendetsedwe ka kayendedwe kake (pang'onopang'ono koma ndithudi), kusinkhasinkha ndi kudziletsa.
Kodi zotsatira zake ndi zotani? Zochita zoterezi zimapangitsa kuti minofu ikhale yovuta, kukhala ndi kusintha kwake, kulimbikitsa dongosolo la mitsempha, kupititsa patsogolo chitukuko.
Ndani ali wothandiza? Odwala omwe anavulala kwambiri ndi matenda olepheretsa. Zimalimbikitsidwa makamaka kusankha mtundu wa thupi, monga izi, kwa anthu omwe ali ndi "vuto" mmbuyo. Zochita zapadera - kwa amayi apakati - zidzakhala zothandiza kwa amayi amtsogolo. Zochita zogwirira ntchito ndi kupuma - kwa asthmatics. Zokongola kwa Oyamba.
Ndani sadakonzedwe? Anthu omwe amavutika ndi matenda aakulu.
ZINTHU ZOFUNIKA KWAMBIRI: MPHAMVU YA MPHAMVU
Akupita ku masewera olimbitsa thupi. Kuphatikizapo kulemera kwa kulemera ndi kukweza zolemera - ndizovala zamtengo wapatali, zolemera, zoweta, mipiringidzo, ndi zina zotero.
Kodi zotsatira zake ndi zotani? Mphamvu ya thupi imakula, kupuma kwa minofu kumapangidwira, makilogalamu oposa amatayidwa (460 kcal / ora).
Ndani ali wothandiza? Anthu odwala omwe amadya zakudya zabwino komanso amafunika "kuwotchera" nkhawa.
Ndani sadakonzedwe? Onse omwe sangachite nawo kupanga maubwenzi a aerobics, komanso omwe ali ndi vuto ndi maso. Kuchokera mu katundu, mphamvu ya retina ikhoza kuyamba. Anthu omwe amadwala mitsempha ya varicose akhoza kukhala ndi chifuwa chachikulu.
ZOKHUDZA ZOKHALA: AQUAAOBOBIC
Izi zikuchita zochitika zathupi pamapewa-pakhosi m'madzi. Sankhani masewero olimbitsa thupi mu chilimwe ndimasangalatsa kwambiri. Maziko awo ndi ofanana ndi kupanga, koma muyenera kuthana ndi kukana kwa madzi, omwe amapereka katundu wowonjezera. Amagawidwa mofanana ndi minofu yonse. Simukusowa kudziwa kusambira. Zowonjezera zazikulu ndikuti aqua aerobics imathandiza kuthana ndi zolephereka za mawonekedwe ake: kusunthira pansi pa madzi kumabisika kuti tisamasowe maso, ndipo izi zimapereka mphamvu yowonjezera ya chitonthozo ndi kumasuka kwa anthu a khungu lirilonse.
Kodi zotsatira zake ndi zotani? Minofu imatulutsidwa, kuimika bwino, kulemera kwakukulu kumatulutsidwa (680 kcal / ora). Kuchulukira kwa khungu, minofu ndi mafuta osokoneza thupi amaperekedwa. Komabe, paliponse: ngati mutagwira dziwe lamadzi ozizira, khungu likhoza kuuma.
Ndani ali wothandiza? Izi ndizophamvu kwambiri kwa iwo amene akufuna kuchiza osteochondrosis (ngakhale zovuta ndi zovuta za intervertebral hernia) ndi arthrosis. Zimathandiza odwala omwe ali ndi mitsempha ya varicose, chifukwa chiopsezo cha mitsempha ya magazi imachepetsedwa ndipo palibe vuto lililonse lotha kupwetekedwa. Pakati pa magawo a magazi m'thupi limakula bwino, mphamvu ya magazi yomwe imalowetsa m'mimba imakula, zomwe zimapangitsa kuti thupi liziyenda bwino. Chifukwa cha ichi, aqua aerobics imatengedwa kuti ndi othandiza kwambiri kwa odwala amphongo.
Ndani sadakonzedwe? Asthmatics ndi odwala okhala ndi bronchitis obstructive. Iwo amaloledwa kuchita mavitamini a aqua pokhapokha atalandira chivomerezo cha dokotala, popeza madzi nthawizina amachititsa iwo kumverera kolimba mu chifuwa. Ntchitoyi imatsutsana ndi odwala otitis - chiwindi cha tympanic chikhoza kuonongeka.
YAM'MBUYO YOTSATIRA MITU YA NKHANI
GYROKINEZ - kukhala wathanzi, kutsanzira kusuntha kwa nyama. Izi zikuphatikizapo zinthu za yoga, kutambasula ndi pilates. Maziko ndi kayendetsedwe ka chilengedwe cha msana. Miyendo imatha kuyenda kuchokera kumodzi kupita kwina ndikupereka chithunzi cha kuvina.
Strip Dance - yamphamvu ndi yochepetsetsa yosuntha kayendetsedwe kavina, pofuna kuphunzira kusuntha bwino, kuvina. Ngakhale kuti gawolo kawirikawiri silikhala ndi mtengo ndipo simukusowa kuvina popanda zovala.
Tai Chi - ali ndi njira zitatu: kuvina, ndewu zamagulu komanso njira yowonjezera thanzi. Zochita zimapangidwa mogwirizana ndi zogwirizana.