Hud (olimbitsa) - zolimbitsa prolongs moyo. Feedback pa mphamvu ya olimbitsa

Hud - olimbitsa limene lakonzedwa kuti amuchotsepo mavuto kugwirizana ndi boma zimfundo ndi msana. Izi ya Zochita oyenera onse mosachotsera: amuna ndi akazi, ndi ana, ndi ngakhale okalamba. Hud bwanji thupi mwamuna mosalekeza ndi zabwino. Izi zimathandiza kusintha thupi lonse kwathunthu, ndipo osati munthu mfundo m'madera vuto.

Pofuna kuthana ndi kuika deta zokambirana No zida zolimbitsa thupi kapena zina zipangizo zina. Maphunziro akhoza kuchitika pa malo yabwino kwa inu - kunyumba, panja mu ofesi kapena masewero olimbitsa lapansi. Zokwanira anagona pansi pa mapazi a mphasa, ndiyeno inu mukhoza kuyamba kuphunzitsa. Ngakhale sitili zace, zikhoza kuchitidwa popanda izo.

Hud ubwino kuposa njira zina olimbitsa

chopulumutsa cha nthawi

Njira thanzi la thupi lanu ndi olimbitsa Hud ndi yosavuta. Kuti tikwaniritse zotsatira akufuna zimenezo yokwanira yocheza mlungu uliwonse ola limodzi atatu kulimbitsa thupi. Kuonetsetsa kuchuluka ino si ovuta, Popeza kuti njira zina polimbana ndi matenda amafuna kwambiri. Khalidwe maphunziro zikhoza kutheka kulikonse, popanda kupita kumalo ochitira masewera a. Chotero, inu angapulumutse yambiri nthawi yake.

Kusowa ndalama auxiliaries

Hud - olimbitsa amene ali zambiri makhalidwe abwino ndi ubwino poyerekeza ndi machitidwe ena thupi. Mmodzi wa iwo ndi kusowa kwa njira zina kuchira, monga kutikitirako Buku mankhwala ntchito mankhwala akusisita zodzola, ndi ena. Hud olimbitsa n'zogwirizana kwathunthu ndiponso wosangalatsa. Pakalibe nthumwi zonse zotheka weighting ntchito gyms, limachititsa molondola kulamulira mlingo wa katundu mu mphindi iliyonse ya maphunziro, malingana kufunika.

olimbitsa chitetezo

Otetezedwa bwanji ndi mtundu uwu wa thupi thupi la munthu? Hud - olimbitsa ndemanga imene zikutsimikiziridwa ndi chakuti kumasiyana chiopsezo osachepera choipa. Kuteteza m'gulu lawo ndi zikamera wa maganizo, yodziwika ndi mayendedwe mochedwerako, amene ntchito mu dongosolo maphunziro. Thupi zimamuchulukira pa nthawi yomwe Hud mulibemo. Choncho, Zochita izi ngakhale kuthana ndi anthu amene olumala, odwala pambuyo kuvulala, postpartum akazi ndi amene saloledwa mankhwala zolemera.

Polankhula zimayambitsa osati zizindikiro za matenda

Olimbitsa Hud ndi amene angathe kuchotsa chimene chimayambitsa matenda ndi, osati zizindikiro zake zokha. Ichi ndi chifukwa chakuti pa nthawi yomwe kukukhudza magulu onse minofu, kuyambira nkhope kutsiriza ndi zala. Inunso limeneli kuphunzira ndi msana (m'madipatimenti zake zonse). chidwi wapatsidwa dongosolo maphunziro amapereka minofu zazing'ono, zomwe si ntchito mu njira wamba maphunziro thupi. Chifukwa, izo bwino kotunga magazi awo, pali kubwezeretsa mafupa ndi chichereŵechereŵe zimfundo yaing'ono. Hud - olimbitsa ndemanga zimene zikusonyeza kuti, chifukwa maphunziro mabasi njira yotupa, kusiyiratu kutupa ndi ululu malo, kumaonjezera sayenda awo.

Mfundo za olimbitsa Hud

Hud - olimbitsa chimene popanda zolemera. Utithandize zotsatira zolimbitsa thupi zimatheka ndi kutsatira ndi voteji minofu zosiyana. Komabe, ntchito zawo kawiri. Timagwira ntchito osati kumachepetsa minofu yathu, koma zokanira. Zochita onse anachita mosathamanga pang'onopang'ono, ndi mwai voteji. Yovomereza aliyense wa iwo kuchita mpaka ndiye, mpaka kutopa mu thupi la dipatimenti ophunzira. Pa minofu Zochita zosungidwazo zimagwiritsidwa ntchito ngati kuti ntchito yachibadwa thupi ali "mtulo" (kumaso, m'khosi, ndipo zala extensor tibia).

Amene analimbikitsa mtundu wa masewerayu

Hud bwino kuphunzitsa anthu amene amakonda kutulutsa mpaka minofu popanda weighting, amene alibe nthawi kapena mwayi kupita gyms ndi anthu amene akufuna kuchita kupewa nyamakazi ndi kufooka kwa mafupa. Komanso masewero olimbitsa suti aliyense amene akufuna kusintha thupi lake.

zovuta lakonzedwa pamaziko zokambirana lakonzedwa kukhala minofu magwiridwe a dongosolo la chombo, submariners ndi magulu ena a anthu amene kawirikawiri m'chingalawa. Hud - olimbitsa ena zinthu zimene zimathandiza kuti ayambe minofu minofu pambuyo choipa. mfundo za hatha anati yoga amagwiritsidwa ntchito mu dongosolo maphunziro. Ambiri, monga olimbitsa mchitidwe thanzi tiyenera ufulu wake kukhalapo.

Zochita msana ndi kaimidwe

Makamaka cholinga Hud wokhulupirira kwa msana. Kumkhalidwe umadalira pa chamoyo yachibadwa a ziwalo. Choncho, ngati kuyan'anila zimachitika mu thoracic msana, pali ululu mu mtima. Pamaso pa matenda mu lumbar kumatithandiza kukhala ndi matenda a dera kugonana. Muzikonza ndi yosavuta. Kuchotsa pathologies ngati zokwanira kuti tibwererenso ku malo a dislocation.

Mu Hud amagwiritsa zosiyanasiyana zokambirana umalimbana kubwezeretsa kaimidwe achilengedwe. Ndi thandizo lawo, ntchito khomo lachiberekero ndi thoracic msana. Zochita zonse, malinga ndi njira imeneyi, opangidwa ndi munthu pazipita voteji, koma pang'onopang'ono. Zimenezi zimathandiza choipa wofooka khosi vertebrae.

Kuweta wokhulupirira Hud

Chifukwa cha zimenezi akupangidwa kumbuyo minofu, nachita kupuma. Zochita zimenezo zimaphatikizapo onse zachipatala ndi m'mawa olimbitsa Hud.

Chitani "Weightlifter"

Miyendo ili ndi udindo kuyambira pa m'lifupi phewa, mawondo pang'ono ndichotse, ndi mapazi imakonzedwa kufanana kwa wina ndi mzake. Mapewa kukhotetsa ndi kukuza, ndi ku maondo kumlingo kuti m'dera lumbar anapanga chishalo. Ndiye muyenera kutenga kwambiri mpweya mpweya mphuno, kenako kutulutsa kudzera milomo mwamphamvu wothinikizidwa (ngati akuziika kandulo). Kuti zochita zofunika bwino, pang'onopang'ono popanda jerks. Bwerezani nthawi 10-15.

pachifuwa Press

Kuyambira malo ndi chimodzimodzi mu ntchito m'mbuyomu. Mutayamba, muyenera kutulutsa likasa Press ndodo kungoganiza. Mpweya zizichitidwa ndi kuwonjezera chifuwa ngati n'kotheka. Bwerezani nthawi 7-10.

kupuma m'mimba

Kuyambira malo ndi chimodzimodzi mu ntchito m'mbuyomu. Ndikufuna kuwerama pang'ono. Inhales m'mimba ndi minofu kwambiri m'mimba. The nthiti chili pa ntchito lonse. Kutulutsa pang'onopang'ono kudzera mwa milomo, anapinda mu "mipope". Bwerezani nthawi 20.

Chitani "Gait anyani"

Kuyima wabwinobwino ayenera kutambasula ABS wanu ndi kugwedezeka thupi thupi pang'onopang'ono kwa lamanzere ndi lamanja motsatana, swaying ku mapazi wina ndi mzake. Mulingo woyenera - olimbikitsa ndi nthiti ndi mafupa a chiuno. Bwerezani nthawi 15-20.

Nawuza kwa nkhope

Osiyana maphunziro unit Hud Zochita kwa nkhope.

Pa ndi minofu ambiri kuti manja sanaphunzire zonse. Chifukwa, mukubwera ukalamba msanga kwa nkhope. Chitani chingalepheretse vutoli. Rejuvenating Nkhope olimbitsa Hud ikuchitika motere. Choyamba muyenera kusuntha nsidze anu mmwamba ndi pansi, monga ngati kudabwa ndi kukwaniritsa kosavomereza. Otsatidwa ndi kusonyeza makoswe ikhale pamphuno alternately wokongola ndi zoipa. Ntchito yotsatira - "Oo" kuwomba milomo kubwezeretsa. Kenako, ayenera kusuntha alternately lamanzere ndi lamanja. zolimbitsa thupi lina - anatambasula maso ndi milomo. Izi zichitike mu njira monga ngati anali otani wowopsa. Pomaliza, muyenera kusankha mitu kutembenukira alternately lamanzere ndi lamanja.

Zochita onse kuchitika poyamba pang'onopang'ono, pang'onopang'ono, pang'onopang'ono kufulumiza mayendedwe kawiri.

Olimbitsa kuti maso

Hud olimbitsa diso bwino masomphenya. Mu gulu zolimbitsa zinayenda akatumba onse a diso. Kodi Zochita mungathe ndi maso ndi kutsekedwa. Iwo anaphedwa motere.

Choyamba, muyenera kumasulira ena mwa mavuto maso kudzanja lamanja ndi lamanzere otere pamalo poipa, yomwe inadzakhala mabwalo owoneka a mitundu yosiyanasiyana. Komanso, kayendedwe chomwecho m'pofunika kuti malangizo a mmwamba ndi pansi, kenako - pa diagonals. Kumapeto ayenera kuchita kayendedwe rotational maso alternately malangizo onse.

Bwerezani lililonse zolimbitsa chofunika ndi nthawi 50-60.