Nkhani za mmene amapangira tayala m'mimba ndi zotanuka

akazi ambiri ndimalota za kokoma ndi kuganizira mmene kuti lathyathyathya m'mimba ndi zotanuka. vutoli ndi kulimbikitsa wangobereka kumene kapena maholide yaitali. Pofuna kukwaniritsa maloto, pali njira zosiyanasiyana: teas kwa kuwonda, zakudya, etc. The otetezeka kwambiri ndipo pa nthawi yomweyo, njira zabwino momwe apange mimba zotanuka - kuphedwa zonse molondola chikufanana thupi. Kuyambira munthu muyenera kupirira ndi kudekha mtima, chifukwa limakhudza kukhala.

Kuti akonze m'chiuno okongola ndi kuwonda chonse angachichite kudumpha chingwe, kuthamanga aerobic kuvina kapena zina wolimba ntchito mphindi zosachepera 45. Mu sabata ayenera 3-4 ngati trainings.

Taganizirani mmene amapangira tayala m'mimba ndi zotanuka mothandizidwa ndi ntchito mwaluso zina zokambirana.

Chitani №1. "Kukwera kwa miyendo pa mlingo woyenerera." Koyamba malo: bodza pansi, manja kumbuyo mutu wake kuyamba, mapazi pamodzi. Kwezani phazi anamwalira pa mlingo woyenerera (mawondo ayenera kupinda), ndipo ngati inu kutulutsa kukokera iwo pansi, koma musakhudze pansi. Thamangani likuyandikira 20.

Chitani №2. "The kupindika pa m'chiuno." Kuyambira malo: bodza pansi, manja ake ali kumbuyo mutu wake, miyendo ndichotse pa mawondo. Kusonyeza: pa kudzoza kukweza mapazi ako pansi, kupotoza m'chiuno, kuika mapazi ake kumanzere. Pa kutulutsa ndi, kubwerera ku malo poyambira, kenako abwereza mbali inayo. Pangani mbali zonse 20-30 likuyandikira.

Chitani №3. "Pakona." Choyamba muyenera kugona pansi, manja itayandikana m'chiuno. Miyendo akhale molunjika ndi zonse pamodzi. Pa kutulutsa, iwo ayenera kukwezedwa ndi manja anawonjezera patsogolo. Khalani nsana wanu athyathyathya ndipo ABS wanu zolimba. M'chitetezo kaimidwe izi kwa mphindi 2.

Chitani №4. Udindo koyamba: atagona pansi, ndi kuyika manja ake chiuno mwake. Akuphedwa: kutulutsa pang'ono kuchotsa torso pamwamba masamba phewa, mikono anawonjezera patsogolo. Kukonza kwa mphindi 2-3. Pamene zidzachitike nthawi imeneyi, muyenera pogona pansi ndi kumasuka.

Chitani №5. "Pilates". Bodza malo pansi ndi manja kumbuyo mitu yawo ayenera kwezani miyendo ndi mawondo ndichotse pa madigiri 90. Shin ayenera kufanana pamwamba. Komanso, alternately kukweza mapewa anu pansi, kufika kwa chigongono kwa bondo zosiyana. Thamangani kubwereza 20 mpaka 25. maphunziro amatilola osati kukwaniritsa lathyathyathya m'mimba, koma poganizira dera m'chiuno.

Lotsatira lidzakhala pang'ono za mmene amapangira tayala m'mimba ndi zotanuka ndi ntchito zida masewera, umene kusiyanitsa maphunziro ndi yabwino.

Chitani №6. "Tambasulani dumbbells mu otsetsereka a." Koyamba malo: ndi torso anapambutsa madigiri 45, manja ndi dumbbells (pa mlingo bondo) zosinthira pa m'chiuno. Akuphedwa: kutulutsa kuyesetsa kuti elbows anu kumbuyo kwake, dzanja chapamwamba ayenera kufanana kwa thupi, ndi zolemera ali pafupi pansi m'mimba. Bwererani ku poyambira malo ndi mpweya wa.

Chitani №7. "Anyonyomala ndi dumbbells pa mutu wanu." Kuyambira malo: mapazi anayikidwa pa mtunda wa m'lifupi phewa, mikono (zolemera) anakweza pamwamba pa mutu wake. Pa zachifalansa ayenera kukhala bwino kuchita anyonyomala tsankho ku ngodya pa maondo m'chiuno kufanana kwa malo pansi. M'munsi kumbuyo unakhota pang'ono. Ndi mpweya ndi kubwerera ku malo poyambira. Thamangani likuyandikira 15 30.

Chitani №8. "Ndi fitball lapansi." Kwa maphunziro kutenga amatsimikiza chigonere (Kankhani akuluakulu), miyendo yokha mu maondo ayenera pabwino pa mpirawo. Angaubweze molunjika wanu. Kukhazikitsa: anagubuduza fitball, kutambasula maondo anu m'chifuwa chanu, kufinya minofu m'mimba wanu. Pambuyo pake, kubwerera ku malo oyambirira. Pangani kupanga renti 10.

Pangani lathyathyathya m'mimba mwa masabata 6, mungathe mwa kuchita akonzedwa yosiyanasiyana zokambirana wotchuka olimba mlangizi - Dzhillian Maykls.

N'zoonekeratu kuti lero pali mwayi wosankha lonse mungachite kuti kupanga lathyathyathya m'mimba ndi zotanuka. Onse pofuna basi kusankha amakonda, powerenga malangizo onse ndi maphunziro mwadongosolo.