Sports ndi FitnessOlimba

Wangwiro atolankhani - kwenikweni

Zotanuka kokha pamimba - ndi wokongola, zachikazi ndi achigololo. Koma atolankhani abwino, aliyense ali osiyana: munthu zokwanira m'mimba anali pomwepo, ndi munthu kufunafuna mpumulo. Mulimonsemo, kuti iyende bwino ndi liwiro mphezi sizigwira ntchito: pa inu muyenera kugwira ntchito osachepera kwa miyezi ingapo. Koma zotsatira chikulimbikitseni inu kupititsa patsogolo kudziletsa kusintha.

Kuchita, kutulutsa langwiro atolankhani wamkazi, akhoza kukhala mu holo kuyang'aniridwa ndi mphunzitsi kapena kunyumba paokha. Ngati muli mphamvu, inu mupite ku mulingo wake anapuma ndiye amachita kunyumba alandiridwa. Ndipo zipangizo zina zapadera chifukwa si chofunika.

Choncho, atolankhani pa kapangidwe ndi pansi ndi pamwamba, monga ankachitira ndi obliques. Iwo ali akonzedwa yake zokambirana kuti ndithetse chigawo chilichonse.

phunziro obliques

Minofu imeneyi kupanga m'chiuno wathu n'kakang'ono ndi zambiri toned. Pali Zochita ziwiri zazikulu zomwe akulimbana dera ili.

The choyamba - ndi mbali anaŵerama. Kuchita masewera olimbitsa thupi ili muyenera kuika mapazi phewa lanu m'lifupi padera, angaubweze molunjika wanu. Iwo m'pofunika kuti atenge m'manja mwa weighting. Ife amatsamira ku mbali imodzi, ndiye ena. Pankhaniyi, angaubweze wanu molunjika, Taphunzira patsogolo zosatheka.

Chachiwiri - ichi kupindika oblique. N'zachidziwikire imagwiridwa atagona. Kutenga thupi kuchokera pansi, muyenera kupeza chigongono kwa bondo zosiyana.

Phunziro la atolankhani m'munsi

Kwa amayi, atolankhani abwino - si chizindikiro cha kugonana, ali angapo katundu thupi. Mwachitsanzo, wosunga mkati ziwalo m'chiuno, kuwateteza zisaonongeke makina. Choncho, chifukwa chilungamo ntchito kugonana pa kuthamanga m'munsi ndi zogwirizana kwambiri.

Pali Zochita zingapo zofunika lakonzedwa kuti ntchito m'derali.

"Njinga". Aliyense akudziwa zolimbitsa thupi ndi amazipanga ochiza tummies akazi. Kudzapereka izo kusiya pansi, manja kumbuyo mutu wake rewound, mapewa kukweza kuchokera pamwamba. Miyendo mu mpweya "ngo".

"Lumo". Njira iyi anachita atagona pansi. Manja amafunika kukhala mutu wake kapena pansi m'chiuno. Mapewa unachitikira mwamphamvu pamwamba. Molunjika miyendo kuchita chamtanda kuyenda kuchoka pansi osachepera 15 cm. Miyendo akhoza kusungidwa pa mlingo yemweyo, ndipo n'zotheka pochita choti iwo ndi adatchithisira pansi.

The kasinthasintha wa miyendo. Kugonera nsana wanu, kukweza miyendo yanu molunjika pansi penapake mu 20 cm. Dzanja bwino kuika pansi m'chiuno. Mmalo awa, kupanga mapazi zozungulira zoyenda woyamba mkati, ndiye kunja.

Phazi kuponya mutu wake anachita atagona pa nsana wanu. Zida anasiya kumutu, muyenera kuchita chinachake katundu ndi khola Mwachitsanzo, pansi pa Sofa, ndiyeno pang'onopang'ono kuyamba miyendo molunjika m'munsi kumbuyo mutu wake.

mwendo kukoka. Atakhala m'mphepete mwa benchi (bedi, bedi), kukokera mmbuyo kumbuyo pang'ono ndipo ikani manja anu. Tsopano, atamva mwendo ndipo pang'onopang'ono kuwatengera kwa m'mimba, kubwerera kuyambira malo. Pogwira ntchito yonseyi, mapazi pansi sangathe adzaikidwa.

Phunziro la atolankhani chapamwamba

Makina abwino zikutanthauza komanso wabwino dongosolo pamwamba. Kudera limeneli limathandiza komanso amateteza m'mimba ndi mapapo. Uyambike ake ndi kuphatikiza, zotsatirazi Zochita zikuluzikulu:

Kuukitsa torso. Ntchitoyi zikhoza kuchitika m'njira zosiyanasiyana. Kuyambira malo - atagona pa nsana wanu, mawondo anu, ndi manja kumbuyo kwake mutu wake rewound. Choyamba chimake - kuchokera malo koyamba pazipita Nyamulani torso. Yachiwiri - udindo koyamba kukweza yekha mapewa, chibwano adakweza.

Kupotoza ndi miyendo yawo anachita atagona pa nsana wanu. Tayani pa wopindidwa miyendo fitball (bedi, Sofa), rewound manja kumbuyo kwake mutu wake. Pang'onopang'ono azipiringa ku siteji ndipo kenako nkubwerera ku malo poyambira.

Ngati inu kuthana ndi tsiku ndi tsiku kwa mphindi zosachepera 15 tsiku, patatha mwezi umodzi mudzasonyeza anzake atolankhani abwino. Photo ndi kanema maphunziro khalidwe sangakhoze kukhala wothandizira kwa nthawi yoyamba: kudzakhala kosavuta kuphunzira njira zokambirana ndi. Ndipo, ndithudi, kukhala oleza mtima pamene yabwino wamkazi atolankhani komabe sanalole aliyense mwamsanga ndipo mosavuta.

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