Zochita pa ntchafu lamkati

Ntchafu ndinu mmodzi wa kapena akungomuganizira m'madera vuto ambiri akazi. Home workouts kungakuthandizeni kusintha maonekedwe a m'deralo. Ndipo pamene zolimbitsa gulu limodzi lokha minofu sikungathetse vutolo, apa mudzapeza ntchito zothandiza kuti ntchafu mumtima, umene mungathe yothandiza pulogalamu wanu maphunziro. Childs, kunyumba workouts chosatha theka la ola ikuchitikira kawiri kapena katatu pa mlungu. The kuchotserapo ndi njira yophunzitsa imeneyi ndi Bodyflex kuti kutenga nthawi yochepa koma amafuna mosalekeza kwambiri. Kenako mudzaphunzila mmene kukokera ntchafu mkati mwa zida ndi masewera ndipo popanda izo.

mothamanga

Kusonyeza kwambiri lomwenso kwa ntchafu mkati angathe kuchitidwa popanda zida zapadera. Amaona bwino kwambiri yamba mapazi awo pambali (ndi manja thandizo pa khoma), komanso akhale akuluakulu ndi mapazi ukwati. Zochita izi zimagwiridwa mu waika ochepa nthawi 15-20. Pa nthawi mukhoza kuwonjezera chiwerengero cha reps kapena kuwonjezera weighting wapadera. Kumbukirani kuti kayendedwe zofunika imagwera pa kutulutsa lapansi. Pa zachifalansa, ife kubwerera mwendo udindo poyambira.

Bodyflex

Tiyenera amatchulanso Zochita ntchito mu dongosolo Bodyflex. Iwo amafuna wapadera njira kupuma, koma kuphunzira Zochita ochepa mphamvu ya ngakhale novice. Mmodzi wa iwo akutchedwa "bwato". Pansi pansi, miyendo pazipita linatha mu dzanja, masokosi anatambasula pa. Tisadalire manja ake kumbuyo kwake. Mkamwa kupanga zonse bata mpweya, kuyesa kulikankhira kunja mpweya onse kwa mapapo. Pamakhala mpweya kwambiri mu mphuno ndipo kenako lakuthwa, mluzu mpweya pakamwa. Yesetsani kupuma pachifuwa, ndi pamimba. Mukangolowa kutulutsa mpweya onse, kukokera mimba yako ku tokha ndi bwino kusuntha manja patsogolo. Bend ndi kutambasula patsogolo kutali zedi, mikono molunjika ndi kukhudza pansi. Mmalo awa, kuwerenga ndi zisanu ndi zitatu, ndiyeno inu mukhoza kupuma ndi kuchita reps awiri.

zolimbitsa wina anachita atakhala pansi. The mwendo akuyesetsa pa ngodya pa bondo atagona pansi, kumanzere akufunitsitsa, phazi ndi pansi. Podalira dzanja lake lamanja kumbuyo kwake, kuchita wathunthu bata mpweya, kuyesa kulikankhira kunja mpweya onse kwa mapapo. Pamakhala mpweya kwambiri mu mphuno ndipo kenako lakuthwa, mluzu mpweya pakamwa. Kamodzi mlengalenga onse wotuluka tikamapuma, kupanga kupotoza kumanja, kuwerenga 8. Tsopano inu mukhoza kupuma ndi kupanga kupotoza ndi kupuma zolondola kawiri zambiri. Ndiye lamanzere. Onse zokambirana izi ntchafu mkati zimagwiridwa pa chopanda kanthu m'mimba, bwino - atangotha akudzuka.

Wokhulupirira ndi mpira

yankho lina kwa funso mmene kutulutsa mpaka mkati mwa ntchafu - mothandizidwa mpira! Muyenera mpira nthawi zonse kukula sing'anga. Ife atakhala pa mpando, mpira pakati pa maondo anu. Khama iyenera kumachitika mu gawo expiratory. Pa kutulutsa ndi, Finyani mawondo mpira inspiratory kufooketsa psinjika, losamasula mpira. Tiyenera kuchita 25 kayendedwe compressive.

zolimbitsa wina ikuchitika ndi fitball kapena mwana mpira kutikita. Mun'dzakhala mpira, miyendo zimaswana popanda. Kudzuka, kusunthira kulemera kwa mwendo. Pankhaniyi, mpira ndi wothinikizidwa ntchafu mkati, anasiya mwendo nkuuchotsa pansi. Pamene kuchita masewera olimbitsa thupi ili, mikono anawonjezera pa mlingo phewa, koma ngati izi siziri zokwanira moyenera, mukhoza Osatsamira khoma. Bwerezani nthawi 10; ndiye kuti mwendo wina. Kupanga 2, ndiye 3 njira. Izi adzalola kuti muyambe matako anu ndi obliques.

Mophunzitsa ntchito yapita kungakhale wina contractions mtundu. Inu kuima mowongoka, mpira cholizira pakati pa miyendo yake ndi pafupifupi wokhudza pansi. Achiritsa kudya psinjika kayendedwe, osachepera 60, ndipo pa mapeto a Gwirani malo kudwala masekondi wina 60.

Kusonyeza pamwamba pamwamba lamkati la femur si limodzi zovuta, ndipo achokera machitidwe osiyana maphunziro. Kumene, mungalimbitse minofu ya m'munda padera ndi kusankha mphindi ufulu. Ndipo komabe nzeru kusankha ochepa a iwo ndi kuchita monga mbali ya ntchito ambiri umalimbana kukwaniritsa akalumikidzidwa kumvana popanda "vuto" malo.