Anatambasula kwa kumbuyo: Zochita zikuluzikulu

kumbuyo kwathu lakonzedwa kayendedwe zonse, ndi zofooka chifukwa cha ululu ndipo stiffness mu minofu. Aliyense, mosasamala kanthu za msinkhu kapena kugonana, angapindule kuchita thupi anatambasula kumbuyo ndi msana, omwe apatsidwa nkhaniyi.

nsonga General kuti kupweteka kumbuyo

Anatambasula msana chifukwa oyamba amafuna kukwaniritsidwa kwa zinthu zina. Kodi muyenera kuganizira:

• zovala omasuka kuti sadzakhala choopsa kuyenda.
• Dongosololi ayenera kukhala sabweretsa chisoni; Simufunikanso kupita kukachipinda thupi mu malo ovuta.
• Zochita zonse zichitidwa pang'onopang'ono kupewa kudumpha ndi kuchita anyonyomala zonse.
• Pamwamba ayenera kukhala oyera ndi mlingo, ndi danga mokwanira lalikulu ufulu kuyenda.
• Kupeza malo kungakhale kwa masekondi 10 mpaka 30 kuti afewetse zimfundo ndi minofu. Anatambasula kwa kumbuyo zimagwiridwa zonse ku mpumulo woyamba sizidzachitika. Monga ulamuliro, zotsatira chogwirika muyenera kuchita zovuta zina 5-6.

Ngati pali ululu kumbuyo kapena khosi ndi bwino kukaonana ndi dokotala kapena dokotala thupi kukambirana ngati kuchita akonzedwa zina zokambirana.

Anatambasula kumbuyo ndi msana, umene umachitika nthawi zonse, kungatithandize kuti minofu kugawa kupewa maganizo ndi kusapeza kumbuyo. Olimbitsa kwa oyamba pulayimale, ndipo izo zikhoza kuchitidwa kunyumba kapena kuntchito, musawononge pa gyms ndi zibonga thanzi.

Chitani 1: Cat angabweretse

Ndi masewera olimbitsa bwino zopangidwa anatambasula kumbuyo ndi msana. Amapita doggy kalembedwe, manja kutsogolo, kanjedza pansi. Zala ayenera akukumana kuchokera thupi. Pang'onopang'ono kuchepetsa mutu wanu, tukulani lokwera, arching msana ndi kutambasula.

Ngati muli ndi choipa khosi, pamaso kuchita kuti anatambasula kumbuyo ndi msana wokhulupirira mukufuna kulankhula kwa dokotala anu ngati n'zotheka kuchita Zochita amenewa. Ngati pali ululu mwachizolowezi mu khosi, m'pofunika kuonetsetsa kuti malo anatengedwa ndi thupi pa mlingo wa thunthu, sayenera weramitsani chibwano wake. Komanso, ngati pali mavuto ndi nazo kumbuyo chapamwamba, muyenera muyambe. Tiyeni wina anaika dzanja lake pa masamba phewa pa nthawiyo, monga adzakhala kupinda msana.

Chitani 2: Transformation wa mphaka mu galu

Chitani muyenera angabweretse mphaka pa manja ndi maondo ndi msana anamaliza, manja anaikidwa pansi, malangizo a zala - kuchokera thupi. Pang'onopang'ono limagwirizana kumbuyo, Tiziona imatsogoleredwa oposa zaka masekondi asanu ndipo chinkhoswe mu mphaka angabweretse kachiwiri. Choncho akwaniritsa ofooka minofu mavuto, ululu ndi ntchito, ndi kusinthasintha ndi kuchuluka.

Chitani 3: "ng'ona"

Kuchita aima ichi, muyenera kutenga malo atagona pa mimba yake. Maondo elbows anu ndi kuika manja ake pansi pa mlingo wa m'khwapa lapansi. Pambuyo kuti tikukamba pachifuwa pa thupi ndi upbeat ake.

Angabweretse "ng'ona" ndi loyenereradi kwa anthu amene komanso chinkhoswe mafizo kupuma. Mothandizidwa ndi Chizolowezi kumachepetsa nkhawa kuwonjezera anatambasula kumbuyo.

Chitani 4. "Hero"

Muyenera kuti mukhale pansi, moti miyendo ndichotse pa mawondo ake ndi ng'ombe, mapazi anu adzakhala m'mphepete ndi mapazi moyang'ana oposa. Zala atikhudze thupi kapena kukhala pafupi limodzi. Manja ali pa mawondo ake. Kupirira nthawi zambiri. Mu udindo uwu, inu mukhoza TV kapena kuphatikiza malonda ndi zosangalatsa. Mu ndondomeko ya zikuchitika anatambasula m'chiuno, nakweza mwendo kutopa patapita tsiku wotanganidwa.

Anatambasula kwa kumbuyo. njira Universal

Pali zokambirana kuti amaoneka kuti aliyense mosachotsera. Inu mukhoza kuwachitira kuthetsa kutopa ndi kupweteka kumbuyo. Ndipo kuti asunge kamvekedwe wonse, iwo ndi wofunika kwa anthu a mibadwo yonse ..

Chitani 1. kupotokola ntchito m'chiuno

adzapereke izi amanena m'munsi theka thupi zosiyana kwa theka chapamwamba thupi motsatizana ndi aligning lokwera. Kugonera kumbuyo, bondo kumanzere anaŵerama m'mwamba ndipo anasamukira ku kumanja. manja zabodza mosabisa, osati kuyang'ana kwa pansi, mutu wake kuyang'ana mmwamba, kapena kwina kwa mavuto bwino. Choncho thupi pang'onopang'ono anapotoza mbali zosiyana ndi kuchedwa kwa masekondi 10. Minofu m'mimba ndi sefani kuthandiza kumbuyo.

Chitani 2: Kugwiritsa mpira kwa olimba

Likutsindika pamimba ndi mafupa a chiuno pa mpira sverhutakim njira imene sanaganize maganizo mosayenera. Manja kumbuyo kwa mutu, mutu ndi anakoka, potero kuchimwa kwa msana ndi kutambasula torso. mpira amatithandiza zina ndi amathandiza msana kupindika mwachibadwa.

Chitani 3: Anatambasula kumbuyo popotoloka

Zochita amenewa zimathandiza kumasuka kumbuyo, komanso m'chiuno. Supine malo, miyendo pamodzi, mawondo anakoka kwa mafupa a chiuno anali perpendicular kwa nthaka ndi kufanana kwa mwendo m'munsi manja pa mbali yanu. Pa makona a madigiri 90, mukhoza mokoma kukoka maondo anu m'chifuwa chanu kwa anatambasula kwambiri. Mukhozanso ingapendame phazi lamanja, ndiye kuti kumanzere, pamene kusunga malo - ntchafu mbamuikha pansi.

Chitani 4. msana kupindika

Atakhala pansi, miyendo anawonjezera patsogolo. Ndi kutembenuzira kumtunda kwa torso wa thupi m'chiuno mbali zonse motsatizana kumbuyo kwake. Mukhoza kupanga mwendo wopindidwa pa bondo la ena, ndipo, kupumula mkono wake pa bondo lake, atembenuza ndi torso. Kuima mu udindo uwu masekondi makumi awiri ndi kubwereza mbali zonse. Ngati anatambasula ikuchitika lamanzere, muyenera kuyesetsa kuona pa phewa lako lamanzere.

Chitani 5. ngodya chapamwamba

Mwa kuchita chotero anatambasula, munthu minofu ya m'dera chapamwamba kumbuyo. Kupuma ayenera kukhala akuya. Kayendedwe zimagwiridwa rhythmically, koma popanda mwachangu.

Chitani 6. angabweretse "Sindikizani"

Pakuti kulimbitsa thupi lotsatira mukufuna kusinthasintha wabwino, pamaso pa choipa kumbuyo bwino kusiya kaye. Komabe, anthu amene ali bwino, adzakhululukidwa anapanga anatambasula mmunsi mwa nsana, pamene kulimbitsa minofu m'mimba.

Kukhala pansi, pa maondo ndichotse. Pang'onopang'ono kukweza miyendo anawerama mpaka mafupa a chiuno sadzakhala pafupifupi ofukula pansi ndi miyendo m'munsi kulozera outwards. Miyendo inkakhala, kusiya danga pakati pa tibia ndi femur.

Pambuyo zimene zimayenda mkono mwa dzenje pakati pa ntchafu, muyenera tuck pansi ng'ombe ndi kulalikira kwa clasp kuzungulira bondo.

Zimenezi anakhalabe masekondi osachepera 20 pa umoyo omasuka.

Anatambasula ku kuntchito

Pamene ntchito amangokhala, pamene inu kukhala tsiku lonse pa kompyuta, kapena kungoti pa gome, amadwala msana kwambiri. Pofika madzulo, munthu amamva ululu kulongolola ndi kulemera lonse kumbuyo ndi msana khomo lachiberekero. Popewa izi, nthawi ayenera prodelyvat Zochita yosavuta mwachindunji kuntchito.

Chitani 1. amangokhala kupindika

Kodi ofunda, osati kuuka kwa mpando wake. Anachita atakhala pa makona a madigiri 90 ndi kumbuyo molunjika. Wobala nayenso wozengereza thunthu mbali zonse, muyenera kutsatira ngati pali mavuto mbali. Pamene cornering, idzagwiritsa m'mimba, mmbuyo ndi mapewa onse mbali imodzi. Pambuyo thupi wokhota mbali imodzi, chete kwa masekondi 15-20, ndiye kutenga malo kuyambira ndi kutembenukira njira zina.

Popanda kutengeka! Simufunikanso kuti sapota mothamanga kapena kukulunga kutali. Kuzamitsa pa kupindika, mukhoza kuika dzanja limodzi pa bondo popenyana ndi modekha kukankhira kutali kwa izo. Pamene inu ataona thupi ku dzanja lamanzere ayenera m'mphepete kunja bondo kumanzere.

Pamene akatembenukira kumanzere muyenera kuyesetsa kuona kuti mapewa kumanzere, ndipo mosemphanitsa. Mukhoza kudzithandiza yekha ndi manja ake, nditagwira mbali yake pa mpando (ngati alipo).

Chitani 2. Mpukutu mwa mfundo za m'mapewa

Izi zikhoza kuchitika pamene pa msewu, mumzinda, galimoto kapena akusamba. Yopangidwa scrolling mapewawo nthawi 10-15. Tinakhalako mobwerezabwereza zosiyana.

Akubwerezedwa nthawi osachepera asanu mbali zonse. Pa nthawi yomweyo pamaso imatsogoleredwa patsogolo, safuna kuti Usatong'olere wanu khosi minofu.

Chitani 3. obnimashki

Ndi manja onse clasped thupi m'dera pachifuwa. Mu "kundikumbatira" ayenera anachedwa masekondi osachepera khumi, pokoka mpweya ndi kutulutsa kumasula mavuto thupi.

Chitani 4. kundikumbatira mapazi

Yopangidwa "kukumbatira miyendo." Iwo kneads kumbuyo, khosi ndi mapewa. Atakhala m'mphepete mwa mpando (popanda mawilo), mapazi pansi. Ikuchitika pa mapazi a malo otsetsereka kuti pachifuwa wokhudza shins. Manja anu lende, ngati akufa. Kenako anamva omasuka, ikani manja anu mozungulira miyendo, kumvetsa dzanja osiyana mkono kapena chigongono. Kukunenedwa masekondi osachepera 10 komanso mobwerezabwereza osachepera kawiri.

Chitani 5. otsetsereka

Pochita Zochita otsetsereka zithandizire m'chiuno zambiri kuposa kumbuyo. Msana wonse lidakali ku khosi kuti tailbone. Aŵelama, popanda kupinda mawondo ake, kuti mukwaniritse, kutali zedi, kwa zala. Njira ina - ndi miyendo ndichotse kukhudza zala za dzanja limodzi ndi pang'onopang'ono limbitsani maondo anu, kusunga manja.

Muyenera chotani kwa masekondi khumi ndi kuchita kayendedwe kasanu.

6. Chitani Anatambasula ndi mkono ndi phewa

Popanda kuuka kwa mpando wake, zimatengera dzanja winawake ndipo anasamukira ku mbali ina ya thupi. Tiyenera kuyesa dzanja lake nthawi yomweyo kupitiriza ngati kuli kotheka pafupi thupi ndi nkhawa. Pitirizani kutambasula masekondi 10-15. Mbali ziwiri kasanu.

7. Khalani chapamwamba kumbuyo

Atakhala ndi kumbuyo molunjika, kukokera manja anu mu kufanana. Tsekani manja anga ndi kutambasula patsogolo pang'ono ngati mukufuna kuti adzatumpha m'madzi, mutu ndi khosi nthawi yomweyo momasuka. Imani malo masekondi makumi atatu. Kubwerera thupi udindo wakhala ndi manja awo pa mbali, kubwereza kasanu.

8. Khalani Squat

Kukhoza KUKHALA akuluakulu kupanga dongosolo minofu wamphamvu. Kuti tichite zimenezi, anaika mapazi anu phewa-m'lifupi padera, angaubweze wanu molunjika ndi pa makona a madigiri 90 mawondo anu.

Kodi kuchita Zochita kwa aulesi

Kwa amene sindikufuna Usatong'olere makamaka, pali othandizira ambiri ndi Chalk.

Pulogalamu yoyeseza chifukwa anatambasula kumbuyo amapereka zosangalatsa ndi chithandizo cha kupweteka kwa minofu ya kumbuyo ndi khosi. Kusintha zinthu kotereku zikuthandiza kuti abwezeretse kaimidwe cholondola, mawonekedwe msana, kuthetsa kutopa. corsets Special angasunge kumbuyo mu kaimidwe physiologically zolondola pakati katundu popanda kulola akugwa.

Simulators ali ophweka, yaying'ono ndi kukonza yoyenera alibe contraindications. Phunziro amatenga mphindi zisanu mpaka khumi ndi tsiku, ndi ntchito zonse za ophunzitsidwa bwino akulu corset msana, kumaonjezera kusinthasintha ndi relieves nkhawa.