Nawuza kunyumba kwa kuwonda. Zogwiritsira Zochita

Kuti inatha yozizira. Ndi nthawi kubisa zovala ofunda mu chipinda ndi kusamalira kusintha zovala zanu kuti adziwitse chilimwe nyengo. Koma kodi zodabwitsa kumva kuti mulibe kuwonjezera masiketi mumaikonda madiresi ndi masuti. Ndipo nthawi zambiri ndi yozizira nthawi amatithandiza kunenepa owonjezera. Koma ndiyotani pakuchotsa iwo adzakhala mlandu kunyumba. Slimming muyenera kuchita mndandanda wa Zochita kutsogolera moyo yogwira ndi kudya bwino. Kuti mudziwe zambiri zokhudza kupulumutsiramo nawuza kwa slimming kunena m'nkhani ino.

The mtima wabwino - mfundo yofunika kwambiri kukwaniritsa cholinga chilichonse

Ngati inu kale anaganiza kuonda kwa nyengo ya chilimwe, chinthu chachikulu asanayambe kuwaphunzitsa bwino kukhazikitsidwa. Choyamba, pezani nthawi yanu yomasuka pamene mulibe wina ndi kanthu zododometsa. Chachiwiri, kupeza ndi kusindikiza chithunzi cha abwino wake, mwachitsanzo, kungakhale fano ankakonda wosewera kapena Ammayi mu bikini a. Izi positi chithunzi pa firiji ndi m'chipinda chimene inu ndi kufuna kuchita olimba.

Kodi kuchita Zochita kunyumba?

Pamene inu kale ndi maganizo abwino, sitiyenera kuiwala yokonza malo ndi zipangizo adamulamulira. Mwachitsanzo, muyenera Mat, dumbbells makilogalamu 1.5-2, chingwe, chopukutira, fitbolny mpira ndi botolo ka madzi.

Ofuna akhoza kutenga magolovesi wapadera masewera (popanda zala) kuthandiza kupewa amalowetsa manja Mwachitsanzo, m'kalasi kapena dumbbells pamene akuchita Kankhani akuluakulu. Ndipo, ndithudi, musaiwale za mumaikonda nyimbo zosonkhanitsira rhythmic ndi ochititsa chidwi nyimbo.

Khumi malamulo zofunikira kuwonda

Kuti olimba mlandu wako anakutulutsa pazipita phindu, kuyesa kusunga Malamulo awa:

• Yesetsani kudya ola limodzi pamaso kulimbitsa thupi lanu;
• pa masewera kumwa madzi sanali enaake (1-2 ndimweko panthawi);
• kumapeto kwa kulimbitsa thupi osati kudya za 3 maola;
• Choncho aliyense zolimbitsa ayenera kuchita nthawi 50, koma katundu kuchita magawo;
• Aliyense adzapereke olimba akuyamba ndi zochangamutsa (zabwino konzekera minofu yanu kuthetsa inu ku kuvulala, sprains ndi zotsatira zina chokhwima);
• kuchita thupi maphunziro osachepera atatu pa sabata;
• kuchita Zochita onse, ntchito kubwereza ndi zina zotero. d.

Kodi mwakonzeka? Ndiye tiyeni. maphunziro athu akuyamba ndi zochangamutsa. Ndi zokwanira kwa mphindi 10-15 ya kudumpha chingwe, kuthamanga, kapena kudumpha pa malopo.

Short adzapereke kwa ziwalo zonse za thupi

Izi adzapereke kuima amene alibe luso kudumpha kapena kuthamanga kwa konzekera magulu onse minofu. Kuchita, muyenera kuima ndi kuika mapazi phewa-m'lifupi padera. Kenako, kuyamba kupanga mabwalo ang'onoang'ono mutu umodzi, kenako mu njira ina (ndi wokwanira poyamba kupanga maulendo 5). Kenako ikani manja pa mapewa ndi ntchito iwo zungulizani mmbuyo ndi mtsogolo (nambala wakale nthawi mukhoza kusiya).

Tsopano kutambasula manja anu mbali ndi atembenuza ndi maburashi, mobwerera woyamba ndiyeno counterclockwise. Mu sitepe yotsatira, kupita chigongono limodzi lomwe analimbikitsanso kuchita kayendedwe rotational.

Ikani manja anu pa lamba ndi falitsani m'chiuno mmbuyo ndi mtsogolo malangizo. Kukonza lonse mwendo, Taphunzira patsogolo, ndi kuyika manja ake pa maondo ake ndi kuyamba kuchita zoyenda zozungulira lamanja ndi lamanzere.

Ndiye kukweza woyamba phazi limodzi ndi falitsani miyendo phazi (zolimbitsa ikuchitika mbali zonse), ndipo kenako kuchita zonse mofanana ndi phazi lina. Ndiye kutenga tilts 5 mbali iliyonse. Ichi chidzakhala chabe koma yolondola adzapereke kwa onse zimfundo ndi magulu minofu. Pamatenga pakati pa mphindi 5 ndi 20.

mapazi zokwera ndi alternating ndi kudumpha

Chikadzangotha zochangamutsa kuyamba kusonyeza kulimbikitsa mwendo minofu. Kuti tichite zimenezi, kulumikiza iwo pamodzi ndipo iwonso kukweza maondo anu m'chifuwa chanu. Bwerezani kukambiranako atasinthana maudindowo zina 10-15 lililonse mwendo. Ndiye kukhotetsa mwendo pa bondo, ndiyeno kum'kulitsa pambali. Pambuyo pake, limbitsani pambali. Ndipo thandizo mwendo ayenera kupinda (isungeni pa boma moyo). Bwerezani njira zomwezi pa njira mwendo zosiyana.

Ntchito yotsatira yamba mapazi awo kuchokera pachithandara karate (manja clenched mu nkhonya ndipo m'dera pachifuwa, anasiya mwendo kutsogolo ndi kumbuyo kumanja). Kuchita kugwedezeka (monga kutsogolo), moyang'anana kumbuyo (10) ndipo kachiwiri, kusintha malo. Pa nthawi yomweyo kumbukirani: adzapereke kunyumba zizichitidwa ndi mipata yokwanira ufulu. Choncho, posankha patsogolo mapazi kusamalira kuti nthawi zolimbitsa thupi sakanakhoza kukhala wina aliyense kapena chilichonse wavulala.

Number ndi chimachititsanso ndi njira nthawi akhoza ziwonjezeke kwa atatu. A intervals therebetween kuchepetsedwa yoyerekeza kudumpha chingwe (ngati ngoyenera ndipo pano). Mwa njira, kuti pamene kudumpha chingwe ndi mofulumira mafuta yoyaka ndi minofu kumangika.

Squat - yabwino "pulogalamu yoyeseza"

Ngakhale kunyumba adzapereke chokwanira popanda anyonyomala. Ichi ndi kuchita abwino, imene anakhudzidwa magulu onse minofu. Kuti tichite zimenezi, kuima ndi mapazi anu onse kuposa m'lifupi phewa, weramitsani manja anu mu zibakera (kuwasunga pa mlingo chifuwa) ndi kuyamba squat.

Samalani maondo anu. Iwo ayenera musalumphe mlingo wa masokosi. The chachiwiri zofunika mfundo - bwino squat pafupi chopondapo, mpando kapena mbali ya Sofa ya. Kapena mukuganiza kuti mukufuna kukhala pa mpando kungoganiza. Mu nkhani iyi, thupi kutengerapo pa chidendene. Squat magawo.

Pa maphunziro oyamba zingakhale njira imodzi ndipo nthawi 10 okha. Pa tsiku lachiwiri - .. Nambala yomweyo ya nthawi, koma chikuyandikira awiri, etc. Mwa njira, kuonjezera katundu Zochita izi angathe kuchitidwa ndi dumbbells. Kuchita izi, pa msonkhano wotsatira ayenera kuvala m'chiuno kapena m'chiuno. Mwa njira, musanayambe kuchita Zochita ndi anyonyomala, mukhoza pafupi fitbolny kapena wokhazikika gombe mpira.

Kenako pitani pa khoma ndi kuika mpira kuti kumbuyo wanu anapuma pa iye. Yambani pang'onopang'ono squat, titero, otsitsira mpira pansi ndipo pamene akugwira ndi thandizo la pakhoma. Kuchita masewera olimbitsa thupi mu miyeso iwiri nthawi 10.

Ballet "plie" Kumapazi

Ngakhale mlandu kunyumba kwa kuwonda sakhala wopanda thupi, cholinga chimene kukoka mbali mkati mwa ntchafu. Makamaka pamene ntchito yanu - kuonda mu nthawi yochepa. Kuti ntchafu zanu slimmer kuposa zinthu kuti kalembedwe kuvina "kuganiza" sapezeka.

Konzani kuti aphedwe ake lonse mwendo ndi kutembenukira masokosi mu dzanja kotero kuti inu kupeza ngodya molunjika. Manja pa lamba m'munsi. Kenako, anayamba squat, kusunga zidendene kuchoka pansi. Pa gulu kunsi kuwerenga atatu, ndipo pamene kutukula pamwamba - pamene mphambu adzauka awiri. Chitani zimenezi kangapo 5-10 kwa waika 2-3 (mpumulo pakati pa iwo sayenera mphindi zoposera imodzi).

Chinthu chachikulu mu ntchito yonseyi, musati overdo ndi kuya kwa atakhala. Izo mpaka nthawi monga maondo anu amakhala malo a mlingo woyenerera (90 º). Pa nthawi yomweyo yesetsani nsana wanu molunjika ndi kusachita Flex kwambiri pa m'chiuno.

mwendo lunges kulimbitsa minofu

zolimbitsa china chofunika, mbali zosiyanasiyana wathu wa adzapereke, izo zichitika. Cikuthandizani kutulutsa kutsogolo mwa ntchafu ndi kulimbikitsa minofu gluteal. Pakuti kukhazikitsa zowongoka.

Ndiye kukweza Mwachitsanzo, phazi lolondola ndi adzaponda izo patsogolo pochita atakhala pa akuthandiza mwendo kunsana. Chitani zimenezi kangapo 10 pa lililonse mwendo. Kumbukirani bondo, amene sayenera kudzalamulira m'dera phazi sock chomwe chimanena.

Mu sitepe yotsatira, kuchita lunge mbali zonse. E. Choyamba kupanga izo patsogolo, kenako phazi yemweyo kumbuyo. Bwerezani nthawi 5-10 lililonse mwendo. Kuti adzakhala ndi Zochita kwa kuwonda. Kunyumba, zimakhala zosavuta kuchita kuposa mu malo ochitira masewera kapena olimba.

Choyamba, mulibe okayikitsa m'maso kuwafunsa mafunso ochititsa manyazi, ndipo inu mosavuta kuganizira zinthu kuti. Ndipo, kachiwiri, kuchita simuyenera kuvala sportswear ndi nsapato. Zokwanira kukhala omasuka T-sheti, mathalauza lotayirira zazifupi. Wapansi inu kuvala masokosi kapena kukhala opanda nsapato.

Kusintha pakati pa Zochita

Pofuna kutsegula pa minofu ndi maximized, naupereka anu panyumba (kwa kuwonda ndi bwino kuchita nambala inayake ya likuyandikira) akhozanso kukopeka ndi zochita zina. Mwachitsanzo, kusiyana ndi anatuluka mu kusintha zolimbitsa wina ndi mzake, mukhoza kulemba zofunikila mu zoyenda zina.

Imodzi mwa njira amapereka kuphedwa kwa kudumpha. Mwachitsanzo, mumachita kukhala akuluakulu, koma inu nonse ndi kuchita njira ziwiri ambiri mpatawu kudumpha. Kwezani manja anu ndi kuyima ndi mapazi. Kenako mwadzidzidzi kulumpha mmwamba ndi kutsina manja ndi mapazi, ndiyeno kufalitsa mu kulumpha a. Thamangani 5-6 magulu amenewa ndi kusuntha kwa wachiwiri, ndi pambuyo njira lachitatu.

Zochita kwa m'chiuno

Kufalitsa miyendo yanu lonse, manja apangidwe crosswise ndi kuyamba kasinthasintha wa kumtunda kwa torso ndi. Choyamba, kukhotetsa mwendo, pite mutu wake ndi manja pansi, ndipo ndiye wina mwendo mmwamba. Kuchita mbali zonse (nthawi 5 chilichonse).

Musaiwale kuti nawuza kunyumba (kwa kuonda kapena kuti kukhalabe chithunzi chanu mu mawonekedwe abwino) sayenera kutenga malo opanda madzi. Moisten mmero wanu ndi kubwerera ku maphunziro.

Kenako, anapereka mapazi anu pa mtunda yaing'ono Chrixitu. Kutsamira manja kwa thupi ndi kuyamba Wopanda mmodzi wa iwo pamwamba pa m'chiuno pansi. Pankhaniyi, dzanja zosiyana apite. Kusintha manja ndi kubwereza zosiyaniratu. Kodi nthawi 5-10 mbali iliyonse.

Zochita pa mapazi pansi

Pezani miyendo inayi. Kenako mwendo umodzi ndi kusiya kuima bondo ndi kuwongola ngodya wachiwiri 90º. Yambani ilo apo, koma osati kuchepetsa pansi ndi kusunga inaimitsidwa. Kuchita 10-15 alili. Ndiye kusintha miyendo. ganizoli ndi kubweretsa kwa kubwereza atatu a nthawi 60. Ndi ntchito yonseyi, mukhoza mosamala ntchito kutsogolo ndi ntchafu lamkati.

Lotsatira, kukhala kachiwiri miyendo inayi, mwendo wina kukokera mmbuyo ndi maondo pa njira yoyenera. M'mwamba. Kuchokera kunja izo zikuwoneka ngati mukufuna kuwafika denga. Pangani 10-20. Bwerezani ndi mwendo wina. N'zachidziwikire ichi, inu ntchito osati m'chiuno, koma minofu gluteal.

Zochita kwa atolankhani pansi

Bodza pa nsana wanu ndi mawondo anu, ndi kuika manja ake pa mutu wake. Yambani kuchita kupotoza, kukweza ndi theka chapamwamba za thupi. Pangani 10-20. Kenako, weramitsani mwendo umodzi pa bondo ndi kuziyika izo pamwamba pa wina. Tsopano kuyesa kukwera ndi kufikira bondo la mwendo ndi pamwamba, chigongono cha dzanja zosiyana. Kusintha phazi ndi dzanja. Kotero inu amakakamizidwa ntchito obliques.

Anatambasula ndi yosangalala

Phiri ndi kukhala pansi, limbitsani miyendo yanu. Pezani masokosi ndi dzanja. Ndiye imirirani ndi mapazi ako padera ndi kutsamira alternately mu njira imodzi kenako zinthu zina. Pindani 'gulugufe' miyendo (mapazi pamodzi ndi maondo anu popanda) ndi pang'ono popruzhinte iwo. Kwezani mmwamba dzanja lanu ndi kugwirizana ndi dzanja zosiyana kumbuyo kwake. Kusintha udindo wa manja anu. Kugona pansi ndi kumasuka. Mu anati yoga thupi iyi akutchedwa "shavasana". inu kutseka maso anu kuti tikwaniritse zotsatira zonse.

Kuti anamaliza wathu Zochita kwa kuwonda. Kunyumba, monga momwe mukuonera, n'zosavuta kwambiri kuchita. Chofunika, kutsatira malangizo athu ndipo chitani bwino. Musati overreach. Nthawi yopuma ndi musaiwale kutambasula kumapeto kwa adamulamulira.