Pulogalamuyo
Mudzafunika. Choko, benchi kapena bokosi, chingwe 5 mamita kutalika, mpira wa basketball, mabotolo atatu apulasitiki, zotengera zopangira mphira ndi mphira.
Maphunziro
Pangani pulogalamu iyi kuyambira Lolemba mpaka Lachinayi kwa milungu isanu. Mukhoza kuphunzitsa nokha, ndi abwenzi komanso banja lonse. Chinthu chachikulu chomwe chinali chosangalatsa! Wotentha. Yambani ndi 5-10 mphindi zochepa zolimbitsa thupi za cardio, mwachitsanzo mukuyenda pamalo pomwepo.
Hitch
Kumapeto kwa gawo lililonse, kwezani magulu akuluakulu a minofu, mutagwira masekondi 20-30.
Maphunziro osankhidwa
Tengani lero ndi mtundu wanu wokonda thupi lanu kapena yesetsani chinthu chatsopano. Nazi malingaliro angapo.
■ Kuthamanga kwa magazi (panyumba pansi pa kanema wa kanema kapena mu kampu yokhala ndi mlangizi).
■ Yoga (yekha kapena ndi walangizi).
■ masewera a kumayiko a ku East.
■ Kuthamanga kapena kuphunzitsira nthawi pa njinga yamoto.
■ Kuthamanga pa malo apansi kapena ovuta.
■ Kusambira (mautali aatali, ma unifunifomu kapena maphunziro apakati ochepa).
■ Yendani pamtunda kapena muwoloke.
■ Kujambula masikono. Kutentha makilogalamu ndi zosangalatsa!
■ Sitima, badminton ndi masewera ena akunja.
Kuvina - kuchokera ku ballet kupita ku jazz-wamakono.
Sabata yoyamba
Lolemba
Yambani ndi mayeso olimbitsa thupi:
Mu mphindi imodzi, pewani thupi kuti liwerengenso mobwerezabwereza.
Sungani nthawi ndikuyendetsa mamita 800 ndi zotsatira zake zonse.
■ Kupanikizika, kupumula pa masokosi azingano kapena, ngati kuli kovuta, mawondo anu.
Tsopano fufuzani zotsatira zanu:
■ Mudathamanga mtunda mumphindi 6 (kapena kuposa); kwa mphindi imodzi yopangidwa osachepera 30; sakanakhoza kubwezeretsa. Kotero, muli ndi msinkhu woyamba wokonzekera.
■ Mutha kuthana ndi mamita 800 mu mphindi zisanu ndi zisanu ndi ziwiri; Mphindi imodzi imapanga 30-50 kupotoka; khalani okwera pamadzulo. Muli ndi msinkhu wokonzekera.
■ Chotsatira chanu pothamanga ndi osachepera mphindi zisanu; mukhoza kupanga zopitirira 50 mu mphindi imodzi; kuchoka kunja, kudalira pa masokosi. Kotero, muli ndi msinkhu wokonzekera.
Ngati zikutanthauza kuti zotsatira zanu zikugwirizana ndi magawo osiyanasiyana okonzekera, yambani kuthana ndi katundu wofanana ndi msinkhu woyamba. Pambuyo pa yeseso, pitani kuyenda ndi kuthamanga. Mlingo woyenerera: yendani mamita 200, ndiye muthamanga mtunda womwewo. Zina mwazigawozi pamtunda wa 1.5-2.5 km. Werenganinso mlingo: kuyenda - mamita 800, kuthamanga - mamita 800. Kugonjetsa, 1,6-3,2 km. Mtengo wapamwamba: kuthamanga - 2,5-3 km.
Kukhitchini pamunda
Sungani diary chakudya. Zidzakuthandizani kudziwa, nthawi ndi chifukwa chiyani mukudya. Mudya chakudya cham'mawa. Ngati mumaphunzitsa m'mawa, onetsetsani kuti mudye chakudya cham'mbuyomo musanadye chakudya cham'mawa, koma osati mwamphamvu: flakes kapena tirigu, mkaka, madzi pang'ono ndi madzi ambiri. Malo a madzi. Norm - osachepera 8 magalasi a madzi tsiku. Musanaphunzire, ndibwino kumwa zakumwa zomwe zili ndi makapu - tiyi ndi shuga, madzi a zipatso kapena madzi. Kusamala kwa zakudya. Chiŵerengero cha zakudya m'thupi lanu chiyenera kukhala: 60% Zakudya, 20% mapuloteni ndi mafuta 20%. Kutaya kwa makilogalamu. Kuthamangitsa mafuta ochulukirapo, pangani mphamvu yochepa ya mphamvu kcal 500 patsiku. Kuchita izi, kudya 250 kcal kuchepa kuposa nthawi, ndipo phindu la zozizira kumawonjezera mphamvu yogwiritsidwa ntchito ndi 250 kcal. Maphunziro pa pulogalamu yathu ndi ofunika kwambiri, ndipo mumatentha mafuta ngakhale chakudya cha 1800-2000 kcal. Pa nthawi yomweyi, minofu imayamba kuwonjezeka, choncho penyani kusintha kwa mawu anu, osati kulemera.
Lachiwiri
Kulimbana ndi zopinga. Mangani pakhomo kapena kusungira zovuta 6. Dulani mzere wopanda zopuma kuyambira pachiyambi mpaka kumapeto kamodzi, kenaka pwerezani. Woyamba: Pambitsani chotsutsa katatu. Mlingo wapakati: Kugonjetsa zopinga zonse 4-5. Mwamba wapamwamba: Pambani mzere 6 nthawi.
1. "Zakale". Lembani ukonde wa "kachaki" wa mamita 6-9 kutalika. Mutakweza mawondo anu ndikugwira ntchito mwamphamvu, gwiritsani ntchito grid lonse, nthawi iliyonse mutayika phazi lanu mu khola lotsatira.
2. Madontho ndi mawondo amanyamula akuyenda. Sankhani gawo la njira pakati pa mitengo iwiri kapena mitengo. Mukhozanso kuzindikira kutalika kwake, mwachitsanzo ndi mabotolo apulasitiki. Ziyenera kukhala choncho kuti kubwereza komaliza kunali kovuta kuchita, koma njirayi sinadandaule nthawi yomweyo. Woyamba: Pita patali, pembedzerani mawondo anu pambali. Manja kumbuyo kwa mutu.
Mapangidwe apakati / apamwamba: opanga kusuntha pa kusuntha. Imani mwamphamvu, phazi limodzi pagawo limodzi. Chifuwacho chawongoledwa, makina osindikizidwa ndi osokonezeka, manja amaikidwa pa chifuwa. Tengani patsogolo pang'onopang'ono ndipo mubwere kunkhondo. Maondo onse awiriwa ayenera kuyendetsedwa pafupi. Limbikitsani minofu ya miyendo ndi ntchafu kuwongolera miyendo yanu ndipo mwamsanga mupite patsogolo ndi mwendo wina. Choncho pitani njira yonse.
3. Maphunziro a masewera. Gwirani chingwe pakati pa mitengo iwiri kapena zipilala pamtunda pamwamba pa mapewa. Imani pambali pa chingwe. Lowani makina osindikizira. Mankhwala otchedwa Hand compress, amatsenga kutsogolo kwa chifuwa, akuwonetsa malo otetezeka a womenya. Bwerani mawondo anu, yendani ku chingwe ndi "kuthamanga" pansi pake, osasintha malo a manja. Kotero mugonjetse mtunda wonse.
4. Akukwera ku benchi. Imani moyang'anizana ndi benchi kapena kabati. Mizere ikhale yopatulira padera. Lowani makina osindikizira. Ikani manja anu pachifuwa chanu. Yendani phazi lanu pamapazi, ikani phazi lanu lakumanzere. Kenaka pitani mmbuyo, pansi, ndi phazi lanu lakumanja, ikani kumanzere. Pakangotha masekondi 30, perekani zonyamulira kuchokera kumapazi a kumanja, kenako masekondi 30 kuchokera kumanzere.
5. Kusunga mpira. Zindikirani pazomwe mzere woyambira, utatha 15 mamita - kumapeto. Kufalitsa mabotolo apulasitiki opanda kanthu pakati pawo imodzi panthawi, kutalika kwa mamita atatu. Gwiritsani mpira pakati pa mabotolo a njoka, ndikugunda pansi ndi imodzi, kenako, kuyambira kumayambiriro mpaka kumapeto, kenako kubwerera.
6. Kudumpha. Pakutha mphindi imodzi, jumphirani: miyendo kumbali - manja, miyendo pamodzi - manja kumbali. Pitirizani kupirira nthawi zonse, ndipo sungani msana wanu molunjika.
Lachitatu
Kuthamanga. Yambani ndi jog kuwala kwa mphindi imodzi. Kenaka pitani patsogolo kwa mphindi imodzi. Katatu katatu, bwerezani kuthamanga mofulumira ndi kufulumira. Kenaka yendani maminiti awiri. Onse pamodzi adzapanga mphindi khumi. Woyamba: pangani nthawi ziwiri. Mkatikatikati: kupanga mapakati atatu. Mwamba wapamwamba: pangani 4 pakati.
Lachinayi
Maphunziro a dera. Pangani njira imodzi yophunzitsira popanda kupuma. Kenako bwerezani mobwerezabwereza. Woyamba: pangani 3 "mabwalo". Mtundu wapakati: pangani 4 "mabwalo". Mwamba wapamwamba: pangani 5 "mabwalo".
1. Kugwirana manja ndi mantha. Ikani mapazi anu pakati pa choponderetsa cha rabara kapena zotsekemera. Tengani zothandizira. Manjawa amayembekezera mwachidwi. Lowani makina osindikizira, yonganizani chifuwacho. Sungani mapewa a mapewa ndi kuchepetsa mapewa anu pansi. Gwirani manja anu ndi kukokera maburashi pamapewa anu. Zitsulo ziyenera kukhala ziribe. Pang'onopang'ono bwererani ku malo oyamba. Kodi mumabwereza mobwerezabwereza.
2. Kukwezetsa manja kumbali ndi mantha. Siyani mwendo umodzi pa choponderezeka chododometsa. Lowani makina osindikizira. Manja pang'ono. Manjawa akuyang'ana mkati. Popanda kupopera zitsulo, ndi khama la minofu ya mapewa, kwezani mikono yanu kumbali mpaka pamapewa. Musayendetsere mlanduwo kubwerera. Pang'onopang'ono bwererani ku malo oyamba. Kodi mumabwereza mobwerezabwereza.
3. Madontho m'malo. Imani bwino. Mizere pambali ya mapewa, thorax imayendetsedwa, makina osindikizidwa amawonongeka. Manja amathirizidwa pa chifuwa. Tengani patsogolo pang'onopang'ono ndipo mubwere kunkhondo. Maondo onsewo ayenera kuyendetsedwa kumbali yolondola. Limbikitsani minofu ya mapako ndi ntchafu kuwongolera miyendo yanu ndikubwerera ku malo oyambira. Pangani mobwerezabwereza 15 mobwereza ndi imodzi, kenako mwendo wina.
4. Pushups, Imani pazinayi zonse. Ikani manja anu pang'ono kuposa mapewa anu, zala zanu zikuyembekezera. Lembani pansi pamphuno kuti thupi likhale ndi mzere wolunjika kuchokera ku vertex mpaka kumaondo. Lembani mpiringidzo pambali yakumanja, kenako dinani. Kodi mumabwereza mobwerezabwereza. Ngati mwakonzekera bwino, yesetsani kukweza mapepala, musayimilire pamaondo anu, koma ndi zala zanu.
5. Pani (squat) ndikuponya mpira. Tenga basketball ndi manja onse awiri. Imani bwino. Miyendo yaying'ono kwambiri kusiyana ndi mapewa, masokosi amangotumizidwa kumbali. Mikati ndi mpira imatsitsimula momasuka. Lowani makina osindikizira. Pangani plie osasintha malo a thupi ndi manja. Yambani miyendo yanu, mukukweza manja anu ndikuponya mpira. Osatambasula manja anu, mum'gwire ndikubwerera ku malo oyamba. Chitani zobwerezabwereza 15 za zochitikazi.
6. Pendetsani ndondomeko ndikumangirira. Ikani mapazi anu pakati pa choponderetsa chojambulidwa ndi mphira. Mizere pambali ya mapewa, mitengo ya kanjedza imayang'ana mkati. Gwirani ntchitoyi. Chotsani scapula, yesani makina osindikizira. Gwiritsani maondo anu pang'ono ndikudalira mchiuno mwanu. Thupi liyenera kukhala lofanana ndi nthaka, mikono yolunjika - yochepetsedwa momasuka. Limbikitsani minofu ya kumbuyo, kwezani manja anu pamwamba pa chigoba kumbali. Gwiritsani ntchito izi, kenako bwererani ku chiyambi. Kodi mumabwereza mobwerezabwereza.
2 sabata
Lolemba
Kulimbana ndi zopinga. Monga Lachiwiri 1 sabata. Kudzakhala pa benchi kudzaloledwa ndi kudumpha chingwe kwa mphindi imodzi.
Lachiwiri
Maphunziro mwa kusankha. Sankhani mtundu wa zochitika zomwe mukuzikonda kwambiri.
Lachitatu
Maphunziro a dera. Monga pa Lachinayi sabata 1. M'malo mokweza manja anu kumbaliyi ndi kutengeka kochititsa mantha, yesetsani kukweza mapepala anu. Imani bwino. Miyendo yaying'ono mbali imodzi, mapazi ndi ofanana. Lowani makina osindikizira. Ikani manja anu pachifuwa chanu. Limbikitsani minofu ya m'munsi mwala zala, khalani pansi ndipo pang'onopang'ono muchepetse. Kodi mumabwereza mobwerezabwereza.
Lachinayi
Kuyenda / kuthamanga. Gawo loyambirira: kuthamanga - mamita 400, kuyenda-mamita 400. Cholinga chanu: awiri awiri awiri. Average level: running - 1200 m, kuyenda - 400 mamita. Bweretsani nthawi 2-3. Mwamba wapamwamba: kuthamanga - 3-4 km. Pamapeto pake, yesetsani kwa mphindi imodzi ndi zitatu za mapulaneti 10.
Sabata lachitatu
Lolemba
Maphunziro mwa kusankha. Mtundu uliwonse wa masewera olimbitsa thupi.
Lachiwiri
Maphunziro a dera. Monga pa Lachinayi sabata 1.
Lachitatu
Kuyenda / kuthamanga. Mbali yoyamba: kuthamanga - mamita 400, kuyenda-mamita 400. Cholinga chanu: mawiri awiri a nthawi zoterezi. Average level: running - 1200 m, kuyenda-400 m. Bwerezani katatu. Mwamba wapamwamba: kuthamanga - 4 km. Pamapeto pake, yesetsani magawo awiri a magawo 20 ndikuphwanya 20.
Lachinayi
Kulimbana ndi zopinga. Monga Lachiwiri 1 sabata. Kuphunzitsa pa chisankho chanu kumapanga kusiyana pakati pa masewera anu ndikuthandizani kupeŵa kutha msinkhu
Sabata lachinayi
Lolemba
Maphunziro a dera. Monga pa Lachinayi sabata 1. Mmalo mozembera pa malowo, chitani chiwonongeko mmbuyo. Imani miyendo, phazi lapafupi mbali, manja m'chiuno. Bwererani mmbuyo ndikugwera m'mwamba. Lembetsani, mutengere thupi lanu kulemera kwa mwendo umene uli kumbuyo, ndipo muikepo inayo. Kenaka tengani phazi kuchokera kumlendo wina. Gonjetsani 15 pa mwendo uliwonse.
Sabata lachisanu
Lolemba
Kuyenda / kuthamanga Kumayambiriro: kuthamanga - mamita 800, kuyenda - mamita 800. Cholinga chanu ndi kugonjetsa nthawi zitatu. Average level: running - 1600 m, kuyenda - 400-800 m. Bweretsani nthawi ziwiri. Mwamba wapamwamba: kuthamanga - 5 km. Pamapeto pake, pangani magawo 4 a makumi asanu ndi awiri (20) a kubwezeretsa ndikupotoza kwa mphindi imodzi.
Lachiwiri
Kuyenda / kuthamanga. Mbali yoyamba: kuthamanga - 1200 m, kuyenda-400 m, ndiyeno 20 kukankha. Cholinga chanu: 4-5 zoterezi. Werenganinso mlingo: kuthamanga - mamita 800, kenako kupitilira 15 ndi kupindika 30. Bweretsani maulendo 5-6. Mtengo wapatali: kuthamanga - mamita 800, kenaka makumi awiri ndi makumi asanu ndi awiri. Bweretsani maulendo 5-6.
Lachitatu
Kulimbana ndi zopinga. Monga Lachiwiri 1 sabata.
Lachinayi
Maphunziro mwa kusankha. Yesani chinthu chatsopano kwa inu. Mitundu yosiyana ya maphunziro, mudzapeza zotsatira zabwino
Lachiwiri
Maphunziro a dera. Monga pa Lachinayi sabata 1. Sakanikizani zopikisana. Ngati inu mumakonda kudalira pa mawondo anu, tsopano-pa masokosi. Kuti mukhale wokonzekera: ikani mapazi anu pabedi kapena khola la khola ndipo panikizani mu malo awa.
Lachitatu
Kulimbana ndi zopinga. Monga Lachiwiri 1 sabata. Zina mwazovuta zingasinthe ndikudumpha kumbali. Sankhani gawo la njirayo pakati pa mitengo iwiriyo kapena muyende patali. Imani m'mphepete mwenimweni, ikani mapazi anu pambali pa mapewa. Nkhaniyi imatsutsidwa pang'ono. Zingwe ndi manja zimalumikizika, kutsogolo kutsogolo kwa chifuwa, zonse zoteteza. Tengani phazi limodzi kumbali imodzi ndi phazi limodzi, kenako gwiritsani china. Kotero mugonjetse mtunda mpaka mapeto, ndiyeno-kubwerera. Zingwe sizikuwongoleratu, zonse zimalumphira kuyesa kuchita zomwezo.
Lachinayi
Maphunziro mwa kusankha. Mukhoza kupatsa mtundu uliwonse wa masewera olimbitsa thupi. Pamapeto pake, yendani mayesero olimbitsa thupi, monga Lolemba 1 masabata. Yerekezani zotsatira.