Kodi mungakhale bwanji pa chingwe? Zochita ndi njira zotetezera

Musanayambe kuchita zolimbitsa thupi kuti muwoneke, dzifunseni nokha ku funso, chifukwa chiyani mukulifuna? Chilimbikitso ndi mwala wapangodya pokwaniritsa cholinga chilichonse. Mwinamwake mukufuna kupititsa patsogolo kutambasula kwanu, ndipo mbiri yolemekezeka ya twine si mapeto mwayekha, koma ndi chizindikiro cha kupita kwanu. Zingakhale kuti luso limeneli ndilofunika kuti muwonjezere kudzidalira kwanu ndi "Mafunso", opanda phindu lothandiza. Chilimbikitso chowonjezereka chingakhale chakuti chifukwa cha maphunziro ozolowereka komanso osatha (muyenera kusiya pafupifupi ora limodzi kwa aliyense), simungathe kuwonetsa aliyense momwe angakhalire pamapasa. Izi zimapanga malo abwino, ndipo pamlingo winawake ndikuthandizira kulemera. Choncho, choyamba, tiyeni tifotokoze zolinga zathu ndikukhala oleza mtima komanso odzipereka. Kodi mungakhale bwanji pa chingwe? Zochita, mauthenga othandiza ndi njira zotetezera - zonsezi mudzazipeza.

Zitetezero za chitetezo

Werengani gawo ili mofatsa. Mapuloteni panyumba ndi cholinga chothandizira, koma nthawi zambiri zochita zowonongeka zimadzaza ndi zotupa, pambuyo pake sizikhala zosavuta kubwezeretsa, ndipo ululu ukhoza kutha kwa masabata. Pofuna kupewa izi, yang'anirani. Pansi pa chiletso, kayendetsedwe kadzidzidzi ndi ntchito iliyonse kupweteka. Zonse Zochita zimapangidwa bwino, mobwerezabwereza, popanda kuyesetsa mwamphamvu ndi jerks. Lekani kwachiwiri musanamve kupweteka kapena, moipa, ululu. Kusunthira kwanu ndikumangoganizira, ndikukonzekera mapeto kuyambira masekondi 30 mpaka 2 mphindi. Zomwe zimachepetsedwa zingathe kuchitika tsiku ndi tsiku, koma maphunziro a nthawi zonse adzakhala okwanira 3-4 pa sabata, chifukwa thupi limasowa nthawi kuti lipeze.

Kotero, tiyeni tiyambe. Kodi maphunziro amayamba kuti? Ndikutentha, mudzanena, ndipo mudzakhala bwino. Mitundu iyenera kutenthedwa. Tidayamba ndi kusambira, ndipo pokhapokha pitani kutentha. Tenga kuyendetsa kwanu kwachizolowezi, kuyambira pamwamba mpaka pansi. Kutsiriza ndi mphamvu mahas, sit-ups, jumps kapena kayendedwe kazing'ono kuchokera kuvina aerobics. Tsopano pitani ku waukulu: malangizo, kukhala pa twine. Zochita zikhoza kuchitidwa zonse popanda zipangizo zina, ndi kuthandizira pa chinthu chokhazikika (osachepera tebulo).

Kutsetsereka, mapapo ndi masewera

1. Ife timayima molunjika, miyendo mokwanira momwe tingathere. Wotsamira patsogolo, ndiye pansi, cholinga chake ndi kugwira pansi ndi zidutswa zako. Pamene mukupita patsogolo, musaweramitse msana wanu! Kenaka gwiritsani manja anu pansi ndipo patangopita kasupe, tiyesetse kufalitsa miyendo yathu pang'ono. Timakonza.
2. Timayambitsa masautso osasunthika, timabwereranso kachiwiri ndikulephera kuigwedeza. Timakhala ndi malo. Timagwira ntchitoyi, ndikuyesera kutsika kwambiri. Timasintha mwendo.
3. Nkhondo zofanana. Chitani nthawi zingapo kumbali iliyonse, ndiyeno - mpukutu ku mapazi kupita pansi, nthawi iliyonse yongolani malo osachepera theka la miniti.

Masewera ndi masewera olimbitsa thupi

1. Timakwezera mwendo pambali ndikudalira, mwachitsanzo, patebulo lomwe lidzachotsedwe ndi makina a ballet. Musati muweramitse msana wanu, khulupirirani kutsogolo ndipo, posunga izi, pang'onopang'ono. Miyendo yonseyo ndi yolunjika! Timabwereza kumbali inayo.
2. Malo oyambira sadasinthidwe. Timagwedeza pamtunda, kayendetsedwe kabwino, kumbuyo kuli ngakhale, sitimangirira mwendo pa "makina".
3. Kuima pa phazi lamanja, ndi dzanja lanu lamanja, timadalira, mwachitsanzo, pa khoma. Lamulo lakumanzere likugwedezeka mmbuyo, mkono wakumanzere ndi bondo losweka. Timachikweza pamwamba kwambiri, ndikuyesera kuwongola. Bwerezani kangapo, ndikukumbukira kukonza mapeto ake. Timabwereza, osati "kudzaza" kumbuyo, ndi mwendo wina. Izi zimapangitsa kuti ntchitoyi ikhale yogwira mtima, komanso kuwonjezera kumbuyo. Choncho, pamapeto pake simudzaphunzira momwe mungakhalire pamapasa. Kuchita bwino kumawongolera kwambiri ndikukhazikika.
4. Zomwe anachita kale kale kwa iwo omwe adziwa kale bwino. Timamvetsa mwendo osati chifukwa cha bondo, koma kwa bondo. Ntchitoyo ndi yofanana: yongolani phazi kwathunthu. N'zoona kuti, osati kutsogolo makamaka osati kupondereza mwendo.

Pansi

1. Ife timakhala pansi. Mwendo wamanja kutsogolo, kumanzere, kugwedezeka, kubwerera mmbuyo. Ndikumbuyo kosalala timatsamira kutsogolo, ndikuwongolera. Ife tiri mu malo awa mpaka miniti. Nthawi zina 2, ndikusintha mwendo.
2. Miyendo imabzalidwa kumbali, mochulukirapo, koma kumalo abwino. Ndipotu, mitsempha yokhazikika ingathe kutambasulidwa bwino. Kutalika kwambiri, kutambasula kumayenera kumvekedwa m'miyendo ya miyendo. Yesani kumasuka ndi kugona pansi pa malowa kwa mphindi zingapo.

Kumapeto kwa zochitikazi, yesetsani kukhala pamphuno. Musapitirire! Ndi kuleza mtima koyenera komanso kusamalidwa bwino, mudzazindikira kuti sabata iliyonse mpaka pansi ndi pang'ono, ndipo zosavuta ndizovuta.