Ine kufuula kuti zikutanthauzanji - anali kwambiri!

Oru kapena General Maphunziro ZOCHITA - ayenera zonse. Ana amakula ndi okula, matupi awo mafupa umalimba ndi zaka. Koma kuti mafupa yaitali munthu kukwaniritsa ntchito ndi minofu yake misa anali mu mawonekedwe abwino, muyenera kuthana ndi kulipiritsa tsiku lililonse. Ndipo ichi, Ndipotu, kanthu ena kuposa koyamba kakulidwe limagwirira gulu la thupi lonse kapena Kunena mwachidule - akonzedwa a Oru.

Umafunda mmawa pambuyo tulo

No zochangamutsa pamaso pa kulimbitsa thupi chachikulu zosatheka - analangiza olimba alangizi ndi othamangitsa. N'zotheka dislocate mbali ina ya thupi (phewa, m'miyendo, dzanja, phazi) kapena zambiri zambiri, overstrain. ulamuliro imeneyi imagwira ntchito kwa mitundu yonse ya masewera ndi moyo yogwira ambiri. M'mawa, onetsetsani mphindi zosachepera 15-20 ya Oru thupi zovuta:

1. manja Mahi mu madera osiyana - nthawi 10.
2. manja Mahi mu madera osiyana ndi thupi iwonso kumanzere - nthawi 10.
3. manja Mahi mu madera osiyana ndi thupi kutembenukira kumanja - nthawi 10.
4. Mahi anapinda manja patsogolo pa chifuwa - nthawi 10.
5. thupi tilts patsogolo - nthawi 10.
6. backbends thupi - nthawi 10.
7. Zozungulira zoyenda mafupa a chiuno lamanzere - nthawi 10.
8. Zozungulira zoyenda mafupa a chiuno kumanja - nthawi 10.
9. Kumamyata patsogolo ndi manja wotambasula - 20 nthawi.
10. M'mimba Zochita - atagona pa nsana wanu, kukweza mapazi anu - 10 zina.
11. Kukankhira akuluakulu kuchokera pansi - 20 nthawi.
12. Kupotoza ankasinthana mutu lamanzere - nthawi 10.
13. Kupotoza ankasinthana mutu kumanja - nthawi 10.
14. Zobwezeretsa kupuma: mpweya kwambiri, mphuno, pakamwa pang'onopang'ono kutulutsa - nthawi 10.

Pambuyo zimenezi, kudzakhala kotheka kuti munthu kilometre awiri kapena miyendo mu chikhalidwe pabwalopo ndi kupeza ena mpweya wabwino.

Mosangalala kusewera, kapena chomwe chimatanthauza OSG mu kuchitapo

Kuchita Zochita m'mawa, tiyenera mlandu kwa kanthawi. Ndiye ife kutenga mankhwala madzi ndi bodren'kiye kupita kuntchito, kapena zina. Koma palibe zokwanira 20 mphindi mlandu, makamaka achinyamata, amene magazi zithupsa mu mitsempha. Ndipo mufuna zambiri za chinachake chimene, kuti kumapangitsanso zimakhudza thupi.

Pano akhala akugwira awapatse malangizo a anthu akumana:

• Ngati muli zokhudza ntchito zamanja ndi nthawi monga wapakhomo, ndiye ichi pakokha kwambiri. Kukokera matumba, tiyerekeze kuti ndi maphunziro.
• Ngati muli ndi amangokhala ofesi chisembwere, kenako kupyolera ola lililonse la ntchito pa kompyuta kapena mapepala dzukani kneads. N'zotheka kuthamanga Mphindi 10 makwerero ochokera pansi mpaka pamwamba ndi kumbuyo. Kapena kubwereza kayendedwe zovuta, amene kale.
• Mu nthawi yake yopuma, yopuma nkhomaliro, kumasuka kosakhala pa mpando kapena pakama, ndi kusangalala ndi masewera tennis, ndi bwino galimoto mpira.
• Pambuyo ntchito, kupita ku masewero olimbitsa ola 1 chabe. Pali ntchito pa bala yopingasa, mipiringidzo yomweyi. Analumpha, nathamanga, pootzhimaytes ndi bala kapena kugwedeza minofu pa simulators. Kuwonjezereka tonusnye patsogolo kuti inu adzakupatsani mphamvu ndi zofewa kuthana ndi ntchito zonse zapakhomo.

Mpira, kusambira, zamijaha ndi olimba, kuthamanga kwa mtunda waufupi, masewero a mpira, wa kasinthasintha hoop - chibwana ichi nthawi masana adzakuthandizani kulimbikitsa thanzi ndi maganizo zochotsa. Ndipo uyu akutchedwa makalata atatu - Oru, kutanthauza ambiri kakulidwe Zochita.

Kumawonjezera katundu, kapena zikuwonjezereka masiku ano liwiro

Chabwino, ngati inu aphunzira kukhala ndi malamulo a ntchito yogwira, ndipo n'zotheka analembetsa gawo kapena gulu la thanzi, ndi nthawi kudzamuthokoza inu! Mukatero kubvesa bwino kuti OSG. Koma inu simungathe kupuma n'kukhutira wathu. Ndipotu, zokulitsa moyo yogwira, muyenera mwakhama thupi lawo. Ndipo inu mukhoza kuyamba maphunziro apadera:

1. Mukapita ku gawo masewera pa olimba, othamangitsa kapena kugwira ntchito ndi miyeso (barbell, dumbbells, barbells), pemphani munthu mbuye mlangizi kuchita masewera olimbitsa thupi pa aligorivimu munthu. Munthu aliyense ali njira zawo za katundu.
2. Kuonjezera womberani maola 1.5-2 tsiku.
3. Kulimbikitsa ntchito za "sayansi" pang'onopang'ono, popanda impudence. Kamodzi pa sabata, mwezi, kapena kuwonjezera mphamvu. Izi payekha. Mwachitsanzo, ngati lero aukitsa bala makilogalamu 20, kenako patatha masiku 10-30 kuwonjezera mapaundi 1-2, ngati Kankhani akuluakulu ku nthawi pansi 20, kenako patatha masiku 10-30, kupita 30 zhimam.
4. Pang'ono ndi pang'ono, kuwonjezera mtunda ndi nthawi kuthamanga. Pa mapeto kuonetsetsa kuti speeded kwa maphunziro kupirira.
5. Yakusankha chifukwa. Kuti tichite zimenezi, -model bwino analandira pa mlingo chomwecho pa mwezi.

Pali mabuku ambiri pa phunziro la mapangidwe thupi la munthu, komwe njira mabuku, pamodzi ndi masankhidwe a ndodo wotsogolera zafotokozedwa mwatsatanetsatane, ndi kumene zimatenga kwathunthu yotsegula kuyambira oyamba momveka bwino tanthauzo Oru kulipira Akatswiri.

A poorom-ka ife ehidtsey

Osati zonse mwakamodzi kumvetsa tanthauzo la mawu Oru. Ataona zimenezi trohsimvolny chizindikiro, aliyense amachitira mosintha. Nthawi zina anthu kuyamba kumwetulira, chifukwa iwo amaganiza za amavutitsa kuseka. Kotero izo ziri. Kusonyeza mu nkhani zambiri amatanthauza rzhach, kuseka, giggles misozi. Zingakhale zofunika kukhala ndi mtima nditaona ndi kumaseka pa anthu Lanky kuti kukwawa kukwera pansi ku mabedi awo ndipo anakokera anakokera ku chimbudzi. Sadzachitanso kukoka mathalauza ndi mabulawuzi pa rastolstevshie malo ndi pa n'kuwaika m'mabanzi amapita kutafuna ndi chakumwa chamandimu. Ndi kumuyesa kuwauza kuti: "Mawa m'mawa ndipo pomwepo pa zipangizo. Khalani ochenjera ndi ang'ono, minofu ndi zotenga. Moyo wawo kuti athandize okha, banja ndi anthu. " Ndipo mu nkhani iyi mawu, kutanthauza OSG ayenera zigwirizana zinthu zotsatirazi - thanzi, maphunziro thupi ndi za masewera.