Gawo othamangitsa kwa kuwonda - njira ungwiro

The mulingo woyenera zikutanthauza zothandiza m'thupi la munthu mu mawonekedwe abwino - yeniyeni thupi yaikulu. Azitulutsa ndi inu mukhoza kuonda, osati ndi masewera olimbitsa yovuta komanso yotopetsa. Today kuwonjezeka kutchuka sitepe othamangitsa kwa kuwonda. Kodi ubwino wake wa izo ndi momwe ntchito? Tidzayensa kumvetsa.

Ubwino mwatsatane othamangitsa

Tiyeni tiyambe ndi ubwino angatsutse ntchito zimenezi. Gawo othamangitsa kwa kuwonda ali mbali zotsatirazi:

• mkulu Mwachangu;
• mlingo wa zolimbitsa thupi lilipo kwa oyamba ndi kwa ogwira chikukwanira;
• uzichita yosavuta - mbuye Inde akhoza kukhala nokha popanda awathandize bwinobwino uliwonse wapadera
• Zilibe amafuna simulators wapatali;
• Zochita ndinazolowera chilengedwe kunyumba;
• chitetezo ndi kupewa matenda osiyanasiyana, kuphatikizapo mavuto a kuthamanga, mitsempha ya magazi, ndi mitsempha;
• mtima wonse wa thanzi ndi kusintha kwa maganizo;
• n'kupanga kaimidwe zolondola;
• inapita kagayidwe (slimming zotsatira likupitirirabe ngakhale pambuyo akamaliza maphunziro);
• kulimbikitsa minofu ndi kuchepetsa kunenepa.

ola limodzi magawo paliŵiro loyenera, inu akhoza kutaya pafupifupi 500 zopatsa mphamvu, amene ali ofanana ndi chakudya kapena gawo lonse la wokoma.

Zofooka ndi nsonga

Gawo othamangitsa kwa kuwonda kutisokoneza angapo kuti asungike mu malingaliro. Akuyendera ku dzidzira yogwira zochita, muyenera kukaona m'dera dokotala-dokotala ndiponso kupeza chilolezo kalasi. Contraindications ambiri anavomereza kuti:

• varicose mitsempha;
• matenda kugwirizana ndi maondo;
• matenda a mtima;
• mwauchidakwa onenepa.

Pofuna kubweretsa mfundo zabwino zokha ndi phindu, Ndi bwino kutsatira mosamala zina. Maphunziro iyenera kuchitikira palibe nthawi zoposa 3 sabata. Komanso m'kalasi n'kofunika kuti aziona boma la thanzi, osati kuchepetsa nokha kuti madzi akumwa ndi musayese kusintha kwa mungoli lachilendo. Kumbukirani kuti kwambiri mofulumira kuwonda kungakhale kovuta ndi mavuto osiyanasiyana, pasanathe masiku 7 muyenera kutaya zosaposa kilogalamu imodzi.

Kodi muyenera maphunziro

Akazi ambiri kupereka mmalo pulogalamu chifukwa chakuti mwatsatane othamangitsa kunyumba monga ogwira monga kalasi mu holo. Tingamasulire mfundo zikuluzikulu zomwe ali kwenikweni chofunika mu ndondomeko ya maphunziro.

dongosolo lotanthauza anaika mwachindunji mu dzina lake. Ndi mawu akuti "mapazi" likumasuliridwa kuti "phula". Kuti njira ndi maziko imene ogwira, amachita zonse gulu minofu m'thupi. Pakuti workouts, muyenera nsanja wapadera. Iwo akhoza kukopedwa pa sitolo iliyonse zinthu zamasewera. Pakati pa nsanja zingasiyane mu msinkhu. Childs, izo ranges ku masentimita 15 mpaka 30. Ndi bwino kugula mwina mosalekeza kuti zikhoza kusintha mu msinkhu. Komanso, m'pofunika kugula sportswear omasuka ndi nsapato, miza kuti masewera yogwira. katundu wawo waukulu ayenera kukhala ndi fixation okhwima a chidendene. Nyamula nsapato muyenera kukhala osamala kwambiri, mwinamwake izo kumaonjezera ngozi ya choipa. pulogalamu maphunziro angalenge mothandizidwa ndi mphunzitsi kapena kugula chimbale ndi maphunziro apadera.

zinthu zina

Gawo othamangitsa kwa kuwonda kunyumba ndi zambiri aluso ngati mungathe kugula zinthu chosavuta masewera monga:

• Lonse mphira gulu.
• Mpira awiri ang'ono (kotero kuti inu mukhoza kugwira ndi dzanja limodzi).
• Dumbbells (masekeli 0.5 2 kg.).

masewera olimbitsa thupi mwamphamvu anatsimikiza ndi kutalika kwa sitepe, zimene mukuchita anawonjezera kumtunda nsanja, ndi zida masewera limakupatsani kukweza katundu.

Gawo-kulimbitsa thupi

Gawo othamangitsa kwa kuwonda zikuphatikizapo magawo angapo. Choyamba, tiyenera kupanga kulimbitsa thupi wonse. Pakuti imeneyi ivomelezana zotsatirazi zolimbitsa losavuta: Imani ndi mapazi phewa-m'lifupi padera, kwathunthu asangalale manja anu kwaulere pamodzi thupi, ndi kumbuyo molunjika. Nkuyamba kupanga njira pambali ndipo mmbuyo ndi mtsogolo, ndipo kenako kuchita dzanja, kupanga alili. Zochangamutsa nthawi zimasiyanasiyana mphindi 5 mpaka 7. Panthawi imeneyi, magulu onse minofu nthawi kutambasula miyendo yawo, ndi thupi - pokonzekera katundu chachikulu.

Zochita pachimake

Kenaka pakubwera gawo lalikulu. Mwachidule, tanthauzo lake kuchita kayendedwe rhythmic, zokwera ndi zotsika pa nsanja naye. Iwo anaganiza kuonetsetsa 2 mitundu sitepe-pulogalamu: zikuluzikulu ndi kuvina mlingo. Komanso, pali otchedwa "malangizo zolemera za." Pakuti amapereka ukatswiri yake ndi kumayambiriro mawerengero Arabic.

Kotero, ife kufotokoza mwatsatanetsatane zimene tingachite sitepe othamangitsa. Zochita zina mwa kapangidwe kake, kungakuthandizeni kubweretsa mu mawonekedwe ankafunila thupi lanu. Pambuyo otentha Zinthu kupanga njira ku nsanja. Izi zichitike alternately, paliŵiro loyenera kwa pafupifupi 5 Mphindi.

Pambuyo mpheto ngati angayambe kuchita Zochita wapadera. Kodi muyenera kukhala ndi ndondomeko zina, kuchokera ku zocholoŵana more:

1. Kukwera kumtunda nsanja, pomwe phazi, anasiya kupanga pachimake, ndiye kusintha miyendo.
2. Kukwera kuzibweretsa nsanja unasiya phazi, minofu yomangika ya matako ndi kuchotsa mwendo mmbuyo, kuzindikira kuloza malo.
3. Mu kuyenda mofulumira mapazi anu kutembenukira kuyenda m'mphepete nsanja.
4. The tingachipeze powerenga Kankhani akuluakulu pa nsanja.
5. Ikani nsanja pa mlingo otsiriza, kuvala mwendo, anawerama pa bondo, thandizo kofunika kuti mwendo chachiwiri ataima pa chala cha. Pangani 15-20 oyima.

Wa mbiri olimba

Fitness, sitepe othamangitsa zambiri monga mnzake. N'zosadabwitsa kuti anayambitsa atsopano mumaganiza masewera anadziwika mlangizi George. Miller. Pulogalamuyo mwakuchita pa nthawi zoipa, koma zotsatira ndi chidwi mkazi kukanthidwa, kuti patapita kanthawi rhythmic zolimbitsa zinachititsa latsopano Inde masewera.

Palinso ndi zinsinsi ochepa kuti adzapanga workouts mogwira mtima:

• Ndisiye nkhomaliro atsimikize pamaso sukulu.
• Pa zolimbitsa mowa sips yaing'ono.
• Pa matenda pang'ono kusiya chabe.
• Safuna kuti yomweyo msinkhu ndithu, kumanga pulogalamu yake maphunziro bwino.

Kubatizidwa othamangitsa tsogolo

Ndi kudutsa tsiku lililonse ndi wotchuka kwambiri tsatanetsatane othamangitsa kwa kuwonda. Reviews za mtundu uwu wa maphunziro masewera pali nthawi lokha mwa njira zabwino. Chitani yabwino kuchita monga gulu komanso aliyense payekha. Mukhoza pitani gululi ndipo akhoza kuchita kunyumba ndi nyimbo mumaikonda. Kuwala, bwino, koma kwambiri Zochita osati kukuthandizani kupeza chithunzi latsopano ndi kunena tiwonana kulemera muyeso, komanso kupereka nyese zabwino kwa nthawi yaitali.