Thupi laling'ono la kulemera kwa thupi

Masiku ano, "thupi lodziwika bwino" ndilo lodziwika bwino, lomwe limaphatikizapo njira ina yophunzitsira yotchedwa Body Balance. Kuphunzitsa kotero kumathandiza kulimbitsa minofu, kumalimbitsa mphamvu ndi kusinthasintha, komanso kumathandiza kukonza thanzi lathunthu ndi kuchepetsa nkhawa, potero kumachepetsa mitsempha. The Les Mills Fitness Institute ku New Zealand anapanga maphunziro a Body Balance, omwe panopa ndi ovomerezeka. Ngati maphunzirowa akuphunzitsidwa m'modzi mwa maguluwa, mphunzitsi ayenera kulandira maphunziro ndi chithunzithunzi chofanana, chomwe chikutsimikizira chidziwitso china cha maziko a teknoloji ya maphunzirowa. Choncho, kukhalapo kwa Thupi la Balance Balance mu ndondomeko kungatsimikizire kuti gululi limagwiritsa ntchito njira yokha yogwiritsira ntchito ndi thupi.

Malamulo oyambirira a ntchito ogwiritsidwa ntchito ndi BodyBalance

Kulimbitsa Thupi kumaphatikizapo mitundu yosiyanasiyana monga kayesiotherapy, yoga, pilates, kutambasula. Zonsezi pano zikuchitika pakhoma kapena kuyimilira mofulumira, kumveka nyimbo za bata. Ntchito yowonjezera imagawidwa m'magulu atatu. Mbali yoyamba, kayendetsedwe kachitidwe kamapangidwa kuchokera kuimirira - kupotoza msana, zomwe zimalimbitsa minofu ya oblique mothandizidwa ndi "triangle" ndi malo otsetsereka. Ndiponso, minofu ya ntchafu ndi matako amagwiritsidwa ntchito mwambo wam'mudzi - wankhondo. Kusunthika kuno kumamangidwa ndi kuyenderera kuchokera kumtunda kupita ku mzake, kotero kuthamanga kwa minofu kumasunthira mosavuta, osati sayansi ya callanetics.

Pamakalata ndi msana, pali katundu kuchokera pamalo omwe ali pansi pa gawo lachikondwererocho. Gawo ili likhoza kufanana ndi maphunziro a Pilantes - ndi "mlatho wamapewa", "kusambira", "zana", "kutambasula". Gawo lachitatu la ntchito yophatikizapo limaphatikizapo kutambasula ndi malo abodza mpumulo wamtendere. Ndikoyenera kuzindikira kuti nthawi zina maphunziro ena a Thupi laling'ono angapezeke mu gawo lotsirizira la ntchito ya zinthu za kusinkhasinkha.

Panthawiyi, phunziroli limapangitsa kuti ziwalozo ziziyenda bwino, ndipo pogwiritsa ntchito kulemera kwake ndi kupweteka kwa minofu, minofu imalimbikitsidwa, ndipo gulu la minofu limatambasula. Pano kayendetsedwe konse kamene kakagwiritsidwa ntchito kamasankhidwa kotero kuti panthawi yamaphunziro odekha, ndalama zogwiritsira ntchito kalori zinali zazikulu. Malingana ndi deta ya wogwirizira, ntchito imodzi ya Thupi Loyenera imatha kutentha pafupifupi 450 calories. Choncho, tingathe kumaliza kuti maphunziro oterewa amachititsa kuti ndalama zizigwiritsa ntchito mphamvu.

Kodi pali kusiyana kotani pakati pa Thupi la Thupi pophunzitsa mtundu wina

Kulimbitsa Thupi ndi kuyenda kosalala, khalidwe lamphamvu, kuchokera ku umodzi kupita ku wina, kusiyana ndi Pilates ndi Hatha Yoga. Phunziro la BodyBalance limakumbukira za Tai Chi Master, zomwe zimafalitsidwa pa televizioni. Ndi machitidwe oterewa, kuthamanga kwa minofu sikungamveke, chifukwa apa pali imodzi yomwe ikuyenda bwino. Pano pali maphunziro akuluakulu omwe amawonedwa ngati masewera olimbitsa thupi, panthawi yomwe akuchita masewera olimbitsa thupi, kuchokera ku zoyesayesa zomwe mchiuno simungagwedeze, monga, mwachitsanzo, mu callanetics. Tsiku lotsatira pambuyo pa makalasi mukhoza kumverera kupweteka minofu, ndipo nthawi yomweyo mumadabwa kumene akuchokera.

Zochita zolimbitsa thupi m'thupi

Zochita zofanana ndizo zimachitidwa mu zovuta, katatu pa sabata. Kuphunzira kulikonse kumapangidwira mkati mwa mphindi imodzi, ndipo nkofunika kuyimitsa pakatikati, masekondi khumi. Zochita ziyenera kuchitidwa chimodzimodzi, ndipo mutatha mphindi imodzi mutseke kumapeto, ndikubwerezerani maulendo a katatu kapena kanayi. Mukhozanso kugwiritsa ntchito sitimayi yochepa yopangira mavitamini kwa mphindi makumi awiri, yomwe ili ndi maselo ofunikira kwambiri. Kutentha kumatha kuchitidwa mothandizidwa ndi mphunzitsi wapakatikati kapena kusintha kwakugwedeza kapena kuphunzitsidwa ndi pini. M'masiku omwe sangathe kuphunzitsidwa, nkofunikira kuchita masewero a cardio, monga kuvina, kuthamanga kwa maseŵera oyenda kulemera. Mutha kudzanso ma disassemblies ofanana ndi mapulogalamu a aerobic.

Yesetsani kuchita chimodzi. Kuwuka kwa "kumeza"

Kuima molunjika, m'pofunika kuika mapazi kumbali wina ndi mzake, kuyimitsa m'mimba, kutembenuzira scapula patsogolo, ndi kukweza mapewa kumakutu. Zinthu zoterezi ndizo "zofunika" muzitsamba, choncho, muzochita zonse zomwe mukufunikira kuziganizira pazokha. Kutopa, muyenera kuchepetsa thupi la thupi kuti lilowe, kuti thupi lifanane ndi pansi, ndipo mutenge dzanja lanu lamanja ndikukwezera phazi lanu lamanja. Mgugu, womwe umathandiza monga wothandizira, ukhoza kuwerama pang'ono, pomwe dzanja lamanzere lingakwezedwe kuti lifanane ndi pansi ndikutsika. Malowa amafunika kugwira kwa masekondi khumi, ndipo kwa mphindi, kubwereza mwendo womwewo, ndipo mutatha. Mphindi, sintha phazi lanu.

Muzichita masewera awiri. "Tebulo" ndi yamphamvu

Maonekedwe a tebulo ndi awa: kubweretsa scapula kumsana, kumangitsa makina, manja ndi golenitis podutsa pansi. Mu malo amenewa, nkofunikira kuyembekezera masekondi angapo. Panthawi imodzimodziyo, minofu ya matupi ndi minofu ya thupi iyenera kumvekedwa. Kenaka, kumira pansi pansi, ndikofunika kukopera makina opita ku maxima, pamene kumakhala kosavuta kwa miyendo ndi manja. Maulendo akubwerezedwa kwa mphindi imodzi.

Muzichita masewera atatu. "Galu"

Ndikofunika kuti mukhale ndi malo, nkhope pansi motere: mapazi ndi palmalms ali pansi, pamene mapepala ayenera kutambasula padenga, mapewa amatembenuzidwa ndipo kumbuyo kuli kolunjika.Ukhoza kugwirizanitsa malo olandiridwa ndi thupi ndi kalata "L". Mukaima pamalo amenewa kwa masekondi khumi, muyenera kudula phazi lanu lamanja pansi ndikukweza chifuwa cha chifuwa chanu. Udindo umenewu uyenera kukhazikitsidwa kwa masekondi khumi. Ndiye miyendo imasintha.

Muzichita masewera anayi. Msuwa wamphwa

Kugona m'mimba mwako, umayenera kuchotsa thupi ndi manja anu pansi, ndipo mutenge manja anu kumbuyo kwanu, muwapatse mkati ndi triceps yanu. Ndipo padzanja lakutsekemera, tinyamule ndikulunga m'mitengo ya mutu. Ikani malo awa kwa masekondi khumi. Bwerezani njirayi kwa mphindi imodzi.

Yesetsani chachisanu. Nsalu yotsatira ndi kupotoza

Kugona kumbali yake, nkofunika kugoba mkono wothandizira m'kakona ndikuuyika mwanjira yoti phokoso likhale loyang'ana pansi. Kukweza thupi, muyenera kukhala ndi chithandiziro pamutu ndi phazi. Pogwiritsa ntchito makina osindikizira, amafunika kuti apange dzanja laulere kuti atenge tiagunazad, akugwedeza mbali yake kumbuyo kwake, kenako kupita patsogolo, kenako akukoka chiuno chake. Muzitalizi, mukuyenera kukhala kwa miniti.

Zochita 6. Squatting, kukweza nanosocheki, "sumo"

Mafupa amafunika kuika mu mita imodzi, poika masokosi kumbali. Pogwiritsa ntchito makina osindikizira, muyenera kupita pansi ndikudula mpaka pansi. Ndiye mutha kulumphira mmwamba. Bwerezani ntchitoyi kwa mphindi imodzi.