"Yesetsani kuti anakamba" (Chitani): Njira ntchito. olimba kunyumba

ntchito olimba kunyumba zabwino yosayenera kwa madona amene alibe njira kukaona zipinda zapadera. Pa nthawi imene palibe chilakolako. Kapena kuthekera chifukwa ntchito zikuluzikulu ulimi. Makamaka iwo anamvetsa kuti mkazi atakhala mu lamulo. Mwachidule, chilichonse chifukwa, kuchita wogwira mtima masewera maofesi mutuwo, atakhala kunyumba. Mwachitsanzo, zovuta "kufika kwa anakamba." Chitani n'zotheka kuchita atakhala atagona kuimirira. Kodi kuchita izo? Ndipo kodi zotsatira akhoza kukwaniritsa?

mawu ochepa A pamene bwino kuthana ndi

Sports bwino kuyamba ndi m'mawa. Izi ndi kuonetsetsa kuti, pa dzanja limodzi, kudzuka, ndi pa zina - thupi kukhazikitsa kuti chakudya chofunika mphamvu, ndiwo zokwanira tsiku lonse. A chitsanzo chapadera cha mtundu uwu wa maphunziro ndi kuyang'anira yakuti "kufika kwa anakamba." Thupi, kapena kani, lonse osiyanasiyana cholusa, monga ziyenera kutithandiza kutambasula minofu ndi mafupa. Mu zovuta, monga ulamuliro, pali mphamvu Zochita amene amafuna mphamvu yaikulu yakuthupi.

Tikawonetsetsa, nawuza Zochita ndi lophweka ndipo popanda khama. Ndipo Chofunika, iwo musawononge nthawi yambiri. Onse mmawa zolimbitsa kumatenga mphindi 10, osachepera -. Mphindi 15-20.

Kodi ubwino m'mawa zolimbitsa chiyani?

Sizikusokonezani wathunthu kunyumba olimba ndi ntchito mwachizolowezi m'mawa. Zonse kuchita yosavuta ya Zochita, simudzaupeputsa kuonda, ndipo ngakhale zambiri sangathe kukwaniritsa mpumulo enviable m'dera m'mimba. Koma zingakhale kuchotsa stagnation mu mafupa anu ndi Mitsemphayi, matenda magazi ndi njira kagayidwe kachakudya kuthamanga m'mawa.

Kodi kuyamba Zochita m'mawa?

Malinga ndi mafani zambiri kunyumba olimba, ndi bwino kuyamba tsiku lanu ndi mlandu molunjika mu bedi. Mwa njira, ubwino maphunziro amenewa akatswiri ambiri amanena m'munda wa mankhwala Mwachitsanzo, odziwika bwino dokotala Bubnovsky.

Alinso ndi phukusi kwa m'mawa mfundo anadzuka-mu bedi, kumene mukhoza kuchita chinthu ndi dzina "kufika kwa anakamba." Chitani zachitika pamalo sachedwa pa nsana wake. Kukhazikitsa ake ayenera kuika manja anu pamodzi thupi ndi alternately kusuntha dzanja limodzi pansi (pamodzi ndi mwendo kwa bondo), ndiyeno wina. gulu limeneli angathe kuchitidwa chilili, koma zovuta zimenezi yabwino kwambiri kuchita, basi mokoma kutsetsereka manja ake pa bedi. Choncho ndikofunikira kuloza udindo wa thupi akutsatiridwa ndi manja. Bwerezani zingakhale nthawi 5-10 aliyense malangizo.

Chitsanzo cha m'mawa wokhulupirira mu bedi

Choncho, ngati muli maso. Musawafulumizitse kudzuka. Limbikani angakuthandizeni lalifupi ndi losavuta adzapereke. Kuti tichite zimenezi, tsatani ndondomeko izi:

• Bodza pa nsana wanu.
• Ambiri kukonza manja ndi miyendo pambali.
• Kokani masokosi ndi patsogolo chidendene kunyamuka kwa inu (zimenezi adzachotsa mavuto kwa ziwiya magazi ndi zimfundo ndi kudzakhala kupewa kwambiri ya magazi kuundana, magazi stasis mu miyendo m'munsi).
• Imayima ndi m'matumba ochepa ndi chabwino (kubwereza kasanu 10 mbali iliyonse).
• Kutsatira mapazi angapo a magulu lakunja wamkati ndiponso (5-6 nthawi pazochitika zonse).

Kutenthetsa mawondo ndi mapazi

Kupitiriza mtundu wathu wa opepuka kunyumba olimba, chitani chilolo zochangamutsa. Kuti tichite zimenezi, weramitsani miyendo yanu ndi kuwongoka iwo kachiwiri. Kuchita kachidutswa, alternately kupinda woyamba ndiyeno mwendo wina. Kenako, kugwirizana ndi miyendo iwiri pamodzi ndi kukweza. Amaundana mu udindo uwu masekondi 5-10. Ndiye kumangitsa miyendo kwa m'mimba ndi kukumbatirana mawondo ake.

Ndiye mukhoza kusankha ntchito "njinga" (nthawi 10) kapena kukankha mapazi awo (monga pendulum pamene mwendo wina amapita ku mutu, winayo akupita pansi ndi mosemphanitsa).

Bwerezani kwa m'chiuno

Pambuyo mapazi athu pang'ono kutenthetsa, mukhoza chitani kanthu zina. Kuti tichite zimenezi, kukankha mmwamba phazi pafupi dzanja othandiza kwambiri kwa zidendene wamasiyeyo ndi m'chiuno mmwamba. Kotero ife tikuchita ndi kuwala "theka mlatho". Kenako timayamba mafupa a chiuno kuchepetsa pansi tukulani. Zochita izi zimagwiridwa nthawi 6-10. Chinthu chotsatira tidzachita - mndandanda wa "kufika kwa anakamba." Chitani chingatithandize konzekera atolankhani ndi manja.

Kuchita atolankhani pamalo sachedwa

Kupitiriza kunyumba nauza ku malo supine, mawondo anu ndi kukweza thupi lanu chapamwamba. Pankhaniyi, ife adzakwaniritsadi inanso kusuntha mutu wakuti "kufika kwa anakamba." Kodi kuchita ntchito yonseyi? Kuchitila wake kokha kutambasula manja anu pamodzi miyendo ndipo kokerani iwo alternately munthu kapena chidendene ena. Pa nthawi yomweyo inu kukoka lateral minofu m'mimba, "kudzuka" thupi lanu chapamwamba ndipo manja kukonzekera kayendedwe zina. Tsatirani kanthu pa nthawi 5-8 uliwonse malangizo.

Kuchita chilichonse thupi khosi ndi msana

Mu sitepe yotsatira, mukhoza gubuduzani pa mimba yake ndi kudzuka ndi mchirikizo wa miyendo inayi (manja ndi maondo). Mukatero zolimbitsa okoma, "Cat." Mu anamaliza mmbuyo, ndipo mutu wake akupita pansi, ndipo pamene kumbuyo ali yokhota kumapeto zosiyana - mutu kukacha. Chitani nthawi 5-6. Kumapeto kwa mayina khosi lamanja ndi lamanzere (chokwanira nthawi 5-7), ndipo inu mungathe kuimirira. Ndi m'mawa zonse kuthamanga zovuta izi kuchotsa zochitika ngati zosasangalatsa monga m'mawa mfundo crunch kapena kupweteka m'munsi mmbuyo, khosi, mapazi ndi mawondo.

Kodi kuchita masewera olimbitsa thupi ndi "kufika kwa amangomvera 'kuchokera kuimirira?

Zochita Morning zikhoza kuchitika kwa kuimirira. Komabe, monga mmene zinalili wa nawuza mu bedi, zovuta izi kuchitika mwapang'onopang'ono. Choncho, kuyamba ndi anaŵerama khosi. Kuchita mutu zotsatirazi mbali zonse (za 5-6 nthawi iliyonse). Kupita mapewa. Alternately, kuwanyamulira iwo mmwamba mmodzi ndi mmodzi, ndipo pambuyo onse. Bwerezani nthawi 5-7. Pangani mapewa mabwalo kutsogolo ndi kumbuyo.

Pambuyo pake, ikani mapazi anu phewa-m'lifupi padera. Kwezani manja anu ikufanana ndi pansi (kuziika pambali) ndi kuyamba kokani iwo mu umodzi kenako njira zina. Kodi ngati mukufuna kuwafika poyamba mpanda wina, ndipo pambuyo pa ena. Ikani manja pa m'chiuno ndi m'chiuno atembenuza lamanzere ndi lamanja (5-6).

Ndiye mukhoza kuchita 5-10 squat ndi kukankha mapazi awo patsogolo, mmbali, chammbuyo. Chochita chirichonse, kubwereza kasanu 5-7. Kenako, kulumikizana manja ndi kufalitsa padera, kutengera kudumpha chingwe. Kulumpha nthawi 5-10. Kumapeto kwa adzapereke chofunika kuchita yochepa ya anatambasula Zochita. Kuti tichite zimenezi, Taphunzira torso alternately wina ndi mwendo wina. Ataima pa mwendo umodzi, ndi unakhota yachiwiri bondo. Ophunzira dzanja lake ndi kutambasula chala. Bwerezani pa mwendo wina.

Tsopano inu ali ndi udindo mphamvu ndi kukonzekera tsiku zawo!