Kuti ufambe, unoda kururamisa mapepa ako, kwete kumira, uye musoro wako wakabatanidzwa kumusoro, maoko ako anofanirwa kutama rhythmically. Zvipfeko zvekufamba zvinofanirwa kunge zvakasununguka sezvinobvira pane zvitsitsinho zvakaderera, zvinofanira kuitwa, kana zvigoneka kubva pane zvinhu zvepanyama, kuitira kuti zvikamu zvive nemhepo yakachena.
Kutamba kunenge kusina kusiyana nemitambo inofamba. Asi kana ichienzaniswa nekufamba kwemitambo, paunenge uchimhanya, mutoro uri pazvikamu unofamba 3 kana 4 zvakapfuura. Kana zvisina kunyatsoshanda nemajoini, unotanga kutanga nemafambiro emitambo uye zvino zvichienderana nehuwandu hwehutano, hukama hwakanaka, unoda kuwedzera zvishoma nezvishoma mitambo yako yemitambo. Zvichida iwe hauna chikonzero chakajeka chokuzvipa mutoro wakadai, asi nekubatsira kwekumhanya iwe unogona kuwana zvakawanda.
Kubhururuka nyore nekufamba ndiyo nzira dzakanakisisa dzekuita muviri unopa okisijeni paganda. Iwe unogona kumhanya pane imwe nguva, iwe unogona kutotanga pane makumi manomwe.
Kumhanya kunodzidzisa mwoyo musuru. Mwoyo wakanyarara uye unononoka, hausi kurohwa kazhinji, unotanga kushanda mune imwe mari yehupfumi.
Kutenda kumhanyi, zvakanaka metabolism inopiwa, kutakura okisijeni uye kupararira kweropa kunovandudzwa. Somugumisiro, iwe zvechokwadi uchave wakanyanyisa. Running inosimbisa zvirwere zvemuviri.
Kumhanyira zviri nani pose pose zvakakombwa nemafuta uye mumhepo itsva. Hazvisi zvachose kudiwa kushambidza suti inodhura kuti ione seinofadza. Iwe unogona kuisa musoro wako bhanhire rinobatsira uye rinopenya. Muchiitiko ichi kune iwe makumbo makuru. Kumhanya nenzira inoshamisa kunobvisa kushungurudzika, kunomutsa mafungiro uye kana uine kuora mwoyo, zvino kunokudzosera kuupenyu hunogutsa. Nokurova chiitiko chako chinotevera, kuzvikudza kwako kuchave kwakakwirira, iwe uchazviremekedza zvikuru, uye iwe uchanzwa uine chivimbo uye une simba.
Kudzidzira kwakaoma kwechimiro chakanaka
Mafungiro emukadzi zvikuru anobva pane zvaakaona muchionioni mangwanani. Munhu wese ane chikonzero chekusagutsikana. Mumwe munhu anoda kuwana miviri yevakadzi, mumwe munhu anorota kupererwa. Vakadzi vanotanga kugara pazvokudya zvakaoma, asi havakwanise kuwana chibereko chaidiwa. Uye iyo yose ndeyekuti hazvina kukosha kuwana huwandu hunorema. Zvinonyanya kukosha kusimbisa musimba uye iwe unotarisa nemhando ipi neipi inofadza, yakasimbiswa uye ine chiedza.
Kuti uwane chimiro chakanaka, mune izvi iwe unogona gymnastics, yaunogona kuita chero nguva, chero kupi zvako, pasina kutora pfungwa. Kana iwe uchiramba uchidzokorora maitiro ekugadzirira kwemaminitsi matanhatu kana manomwe, zvino zvichiguma iwe uchawana zvakawanda zvekuita.
Zvokudya zvinovaka muviri uye kurovedza muviri kwemufananidzo wakanaka
Kuedza kugadzirisa chimiro chakaoma kana kuti chinopisa, unoda kubvisa muviri wekukuvadza (mishonga yakasiyana-siyana, caffeine, doro, nicotine), izvo zvinoita kuti zvive nyore kubvisa tsvina kubva mumuviri, kunopesana nehuwandu hwemasaisai eropa, uye nokudaro kuderedza chiyero chemasabolism.
Kuchengetedza kudya, sezvipfuti zvakanyanya zvinowanikwa mumasero akawanda uye kuwedzera. Usambofa wakanganwa kudya kwakanaka kwoga. Tanga zuva nemaprotiniti, izvo zvinomutsa mafuta metabolism. Somuenzaniso, kana ukadya mapuroteni evha rimwe chete kwekudya kwekudya kwemafuro, ipapo chimiro chako hachizokuvadza mafuta gumbo rekudya kwekudya kwemanheru.
Hazvina musoro kuti usabvisa kubva pakudya kwezvokudya zvako zvaunoda. Tinofanira kuvagadzirira zvakanaka. Semuenzaniso, mumagumbo ehuku rine girasi remafuta, kana ukabvisa ganda, ipapo pachava nezvikamu zvishanu nemazana mana, mune chikamu chemazambatayi akabikwa nemafuta chichava ma gramu makumi mashanu emafuta, uye pasina mafuta kunenge kune gramu 1 nekudaro.
Muzvokudya kunofanira kusanganisira zvokudya zvinobatsira, zvakadai sechingwa ne bran, mahesera matsva, pasi-fat fat cottage cheese, michero ye soy, broccoli. Nokudaro, zvinokwanisika kugovera kukurudzira kwekugadzirisa kwekudya, kugoverwa kwemakiromiti anodikanwa mumuviri, kusununguka kwezvishongedzo zvinogadzirwa.
Usadya:
1 . kana iwe uchinzwa uchinzwa nzara,
2 . gare gare maawa mana asati avata,
3 . nekukurumidza. Kana waive nechingwa, saka panzvimbo pezviputi zviri nani kuvhara mishonga, uye kuisa cola, kunwa jisi, pane bhitoroti, idya bhanana.
Nzira yakanakisisa ye nguva yose yekuve mu tonus ndiyo mvura. Zvakanaka kuita sangano rekirasi yemvura yekutsvaga mvura kana kutenga tiketi yepakati padziva. Nemhaka yekudzivirira kwemvura, kufamba kwose mumvura kunowedzera kaviri kuwedzerwa mumvura kudarika nyika. Zvichida mangwanani unoda kutora mvura yakachena nejeri ine chai yemafuta emuti kana verbena. Muchiitiko chacho, unofanira kusanganisira massage mitten kubva kumusasa kana loofah kana kuishambadza nebhuroshi rakasimba. Ipapo iwe uchaona kuti mamiriro ako eganda anowedzera sei, uye kuti anowirirana sei.
Kushaikwa kwekuita muviri kunobva pane izvo zvimedu zvinenge zvichitadza. Asi nerubatsiro rwekuita muviri, zvakaoma kune vazhinji kusimbisa muviri wavo. Mushure mezvose, haasi matese ose anobatanidzwa mune izvi. Tinokumbira kuti tibatanidze setambo yezvidzidzo, nekudzidzira kwemaminitsi mashanu, vachawedzera kushungurudzika kumisungo yemuviri.
Hazvina kunaka kushandisa zvidzitiro zvekurasikirwa kwemazivi pamwe chete nekudzidzira kana mabhanhire chaiwo. Kuti kuwedzere kushandiswa kwemashonga emagetsi anowanikwa mumasero mashoma uye kupatsana kwemafuta, tsika dzinobatsira dzichabatsira: kana zvichibvira, usafambisa kutakura, asi kuburikidza neguta uye netsoka, urege kukwira, chiito chemuimba (maawa 250 okuchenesa kumba 250 kcal).
Zakawanda zvekurovedza kuti uwane chimiro chakanaka
Kudzidzira kwechimiro chakanaka
Dzidzirai 1. Sarudza nzvimbo yakanyarara, gomba rakanaka. Nhema pamusana wako. Chengetedza mabvi edu uye tizviparadzanise. Isa maoko ako kumashure kwako. Tichavata pasi tozorara kwemaminitsi matatu.
Kudzidzira 2. Pasina kuchinja chinzvimbo chemaoko, gara nesimba, tambanudza. Muchigaro ichi tinoshamira kwemaminitsi maviri.
Kudzidzira 3. Tinovata pamakumbo, maoko akadzikatira mumakumbo, kuisa pasi pemusoro. Ngatidererei mabvi edu, simudzai, ruramisa makumbo edu. Usaisa tsoka dzedu pamubhedha, uzvikande mumakumbo. Zvakare, tinovadzikinura paakona ye 45 degrees kubva pasi. Isu tinoita kakawanda kusvikira tanzwa kunzwa kuneta kwakanaka muhudyu.
Dzidzirai 4. Nhema, pfugama namabvi ako. Sock iro rutsoka rworudyi kumabvi ari kuruboshwe. Isa ruoko rwako rworudyi mudumbu rako. Kuruoko rworuboshwe - pasi pemusoro, pfuurira kusimudza musoro wedu uye kurudyi. Tinobata ruoko rworudyi padumbu. Zvadaro shandura chinzvimbo, isa zvigunwe zvetsoka rworuboshwe pamabvi akabatanidza, isa ruoko rworudyi pasi pemusoro, uye uise ruoko rworuboshwe mudumbu. Isu tinozvibatsira isu, tinosimudza musoro wekanja rwerudyi nechanza cheruoko rwedu rworudyi, musashandura nzvimbo, nguva ino tinosimudza musoro kumusoro uye kuruboshwe.
Dzidzirai 5. Regai tigare pamucheto wetipu. Akabatanidzwa, nokuda kweizvi tinokwevera kumabvi akafukidzwa nebhokisi, tichabata maoko avo. Dzokera kumushure wekudzokera shure mune zvimwechetezvo, isu tichamira kusika kwemuviri pane nape uye mapepa. Hatisi kuderedza mabvi edu, isu tichasunga maoko edu pamwe chete nepfumo. Ngatitore nzvimbo yekutanga, tumira uremu kune "nharo yechishanu", tora pasi nehosi. Tichadzokorora zvatinokwanisa.
Dzidzirai 6. Nhema uchitarisana pasi. Nhumbi dzokurwa dzakanamatira mumakumbo, kuisa muchanza chechiso chake. Tinozorora mabvi nemaoko edu, simudza "pfungwa yechishanu". Ngatikotamire, zvakaoma sezvatingagona. Tichadzokorora kaviri.
Kudzidzira 7. Zvakare, rara pasi pasi, maoko akapeta pamakumbo, zvigadziko zvechiso. Dzorera muviri wakaderera kuruboshwe uye kurudyi kakawanda.
Kudzidzira 8. Nhema dzakatarisana pasi, tinotambanudza maoko edu nemakumbo. Tichasimudza zvakanyanyisa chikamu chepamusoro chedu.
Kudzidzira 9. Tisati tasimuka, ita chiito chekutanga, ingovata pamusana wako, pfugamira pasi mabvi ako, kanda maoko ako kumashure kwako.
Gymnastics for a figure figure
Endai pamwe chete mukugara. Usabvarura zvitsitsinho kubva pasi, zvichienderana nekuedza kusimudza masokisi ako, tevedzera kutsika kumusoro. Tichadzokorora makumi matanhatu.
2. Zvakare, achiita basa rimwe chete, asi haachazobvarura makumbo kubva pasi, pamwe nekuedza kusimudza zvitsitsinho. Dzokorora makumi matanhatu.
3. Tinopa mutoro kune maronda anoyevedza. Kunyorera pasi, saka uchizorora. Tichadzokorora katatu.
4. Tinodhonza dumbu, kushungurudza mishonga, kufema mukati, uye mukudzimisa kuchengetedza mishonga inopesana kwemasekondi masere. Tinodzokorora kaviri.
5. Tichaderedza nekuparadzanisa scapula. Tinodzokorora makumi matatu.
6. Finyisa uye usiye maoko. Dzokorora makumi matanhatu.
Iye zvino tava kuziva izvo zvidzidzo zvaunoda kuita kuti uwane mufananidzo wakanaka. Kuonga kudzidzira kwakadaro, unogona kutenga chimiro chakanaka, asi haufaniri kukanganwa kudya zvakanaka.