Zochita kwa m'chiuno wochepa thupi mosabisa m'mimba

A mayi kawirikawiri sakhala ndimalota chilichonse kusintha chithunzi chawo. Koma ngati muli miyendo kwa angapo masentimita zosatheka opaleshoni yekha, m'chiuno yopapatiza, m'chiuno ang'ono ndi atolankhani kokha ndizo zotsatira za masewerawa. Chitani Zochita bwino tsiku lililonse. Ngati cholinga chanu - moto mafuta owonjezera, woonda Zochita m'chiuno kuphatikiza aerobic zochangamutsa nthawi ya mphindi zosachepera 10. Mmodzi ayenera musaiwale za kutambasula kwa minofu. Ena Zochita anachita pamwamba pa maphunziro, Kuonjezera cangu ake.

Ine ndiyenera kunena kuti si koyenera kuti achepetse mapulogalamu kalasi chikhalidwe. Mwachitsanzo, ambiri kale kuti woonda m'chiuno mawonekedwe mimba kuvina. Pogwira zina mwa "PA" zosungidwazo zimagwiritsidwa ntchito ndi minofu kuti sangathe kugwira ntchito masewero olimbitsa thupi labwinobwino.

Cholinga - ndi m'chiuno woonda. Wokhulupirira m'munsi zovuta

Patsogolo maphunziro konzekera minofu ndi momwe knead zimfundo. Ambiri mwa Zochita kwa minofu oblique m'mimba, amene ali ndi udindo kwa mapangidwe m'chiuno wochepa, imagwiridwa mu ubwenzi udindo kapena atagona. Timayamba ndi chimake choyamba.

Choncho, wokhulupirira kwa m'chiuno woonda mu malo woongoka choyambirira:

1) Imani ndi mapazi anu phewa-m'lifupi padera ndi manja ake kuti mbali. Alternately woyamba maondo kwa mwendo umodzi, kenako kwa ena. Yesani kupeza sock wake mosavuta.

2) timitengo gymnastic kapena bodibar kuika pa mapewa ake atagwirana manja. Amachita kasinthasintha thupi ndi matalikidwe lalikulu. Yesani kuchita kayendedwe pang'onopang'ono, kuti kuvulaza msana.

3) Chakhalapo mwachindunji kulumikiza miyendo. Kwezani maondo anu alternately, nthawi yomweyo kutembenukira mbali imodzi ya chigongono. Zochita izi kwa m'chiuno woonda akhoza m'gulu mu kulimbitsa thupi kuwala kuntchito. Ndiye ife tipite ku malo mosabvuta ndi kupitiriza maphunziro. Kusonyeza zofunikira m'chiuno - kupotoza chammbali.

4) Bodza pa nsana wanu, mapazi unakhota mawondo, amaponyera wina ndi mzake. Dzanja mbewu kumbuyo kwa mutu. Anadula tsamba kuchokera pansi ndi kudzakwaniritsa mbali nyumba. Movement Chioneke motero inu mukuyesera kuti kukokera chigongono kwa bondo zosiyana.

5) Ngati mukufuna kuphatikiza Zochita kuchepetsa m'mimba ndi mapangidwe m'chiuno, katundu akhoza zochuluka. Kuti tichite zimenezi, kugona chagada anu, manja clasped pamaso pake. Miyendo kupatula. Kwezani thupi umafuna zosiyana. Yesani kupeza dzanja chala cha phazi lililonse.
Ntchitoyi kumapangitsa munthu minofu kumbuyo ndi rectus atolankhani.

6) Kwezani mwendo pa mlingo woyenerera, ndiye maondo, kukoka maondo anu m'chifuwa chanu, kutembenuzira mmunsi mwa thupi kukhudza pansi ndi m'chiuno. Powonjezera womberani, adzayitsiriza atakhala atagwira thupi ndi manja ake. Kotero inu kuchita mbali zina m'munsi wa atolankhani.

7) Khala mtanda miyendo, manja somknite pa mutu wake, kufalitsa elbows wake. Tsatirani yosalala mbali anaŵerama.

8) atagona pa mbali pa elbows kukweza ndi kugwira mu udindo uwu masekondi 30.

9) ndi othandiza kwambiri kwa m'chiuno ndi masewera olimbitsa thupi "njinga", koma kukwaniritsa ziyenera anatembenukira kumbali yake, motsindika elbows lapansi.

10) Pa maondo ake, Taphunzira pa manja ake. Ndiye kuchotsa mwendo wotambasula nthawi yomweyo kukweza dzanja zosiyana. Gwirani udindo uwu pafupifupi 30 masekondi.

11) Ntchito yotsatira amatchedwa "Mzere". Ndi iwo, inu ntchito, osati minofu ya m'chiuno, komanso nsana wanu, tilimbikire m'chiuno. Alangizi dziwani kuti kukhala ndi mawonekedwe abwino ndi zokwanira kwa mphindi zingapo tsiku "popachika" kotero pamwamba pansi. Kuyambira malo zikuwoneka ngati mukupita kuchita Kankhani akuluakulu. Kwezani pa elbows wake, adatsamira pa zala. thupi elongated mu mzere umodzi. Khalani mu udindo uwu ngati n'zotheka.

12) Kusonyeza lomaliza - mophweka kwambiri cha zovuta lonse, koma ndi othandiza kwambiri. Yendani padziko chipinda chimodzi ndi wina pa chidendene ndi zala.

Musaiwale kuti kupambana pomenyera chithunzi wochepa kumadalira osati kokha mmene bwino osankhidwa zolimbitsa thupi. Phatikizani Zochita kwa m'chiuno woonda ndi zakudya komanso moyenera kutikita ndi kukongola mankhwala. Sankhani okha mitundu olimbitsa thupi omwe mungakonde. Onetsetsani kusintha zolimbitsa thupi pulogalamu yanu miyezi iwiri iliyonse, kotero kuti minofu ndi zambiri chimagwirizana ndi katundu.