Mukadzi wese anoda kuve akanaka, akanaka, pasinei nezera. Uye, sezvamunoziva, zvakasikwa zvakarongeka kuitira kuti mumufananidzo wake mune dzimwe nzvimbo dzakaoma dzakawanda dzinoda kururamiswa, pane varume. Chikonzero chacho chiri mumakemoni anobudiswa nemuviri wevakadzi, izvo zvinoita kuti mafuta atore mudumbu, pelvis, makumbo. Zvinonzwisisika kuti vakadzi havakwanisi kutsvaga kuchinja zvepabonde nekukurumidza, mumatambudziko mazhinji, munhu wese anofara nehutano hwaakaberekerwa. Zvisinei, mukadzi wese anozviremekedza haadi kushivirira kuwandisa kwemakirogiramu. Uye mavhiri anokonzera mukati mehudyu zvakanyanya haazogoni kugara asina hanya nehafu yevakadzi.
Panguva ino, pane maitiro akawanda, nzira uye zvinetso zvezvidzidzo zvekugadzirisa uremu hwavo uye maitiro.
Fitness
Mukadzi mumwe nomumwe ane "dambudziko" rake roga roga. Ngatinyatsocherechedza kusimbisa masimba emucheto wemukati wehudyu, sezvo nzvimbo iyi yakaoma zvikuru kugadzirisa. Asi, sezvavanotaura, kushivirira nekunetseka kwose peretrut. Nekutsungirira, kugadzirisa kushanda kwekurumbidzwa kwedu, iwe uchaona zvakagadziriswa uye uchakwanisa kuratidza maziso ako.
Nzira yakanakisisa yekugadzirisa dambudziko iri mafomu. Iyi nzira yakakurumbira mukushanda uye inozivikanwa nevakadzi vazhinji vemazuva ano. Kuvimbika - iyi ndiyo yakasarudzwa yakarongeka yezvidzidzo, inoshandiswa kugadzirisa maitiro emuviri wako, pamwe nehuwandu hwayo. Chii chinonyanya kufarirwa pamusoro pemafungiro? Migumisiro yezvidzidzo izvi zvakajeka uye yakagadzirirwa kwenguva yakareba. Pane zvirongwa zvakasiyana zvekusimbisa nekugadzirisa mishonga yemashure, mimba, mabheti, maoko, nezvimwewo. Nokuti rutivi rwomukati rwehudyu rinewo maitiro avo ekuita.
Kutanga kwemakirasi
Zvakakosha kuyeuka nekutevera mitemo isinganzwisisi isati yatanga makirasi ekufananidzira. Chokutanga, zvinhu zvose zvinotanga nekudziya-kutambanudza uye kutambanudza, zvekutaura, kupisa misoro yako, zvichivatungamirira kupinda yakasununguka, inoteerera. Uye izvi: kutenderera kwemasviki kweti kuruboshwe, kurudyi; iyo musoro. Tenderera kuruboshwe, kurudyi, mberi, kumashure. Kuwisira mberi gumbo rimwe nerimwe nekudzoka nekuita kuderedza kufamba. Circular motion of the foot to the left, to the right. Kufamba kokutanga kune rumwe rutivi rwemukati, ipapo-kune-kunze kwetsoka-zviito zvekusingaperi mune imwezve inodziya-up.
Imwe pfungwa inokosha - panguva yekurovedza muviri, shandisa zvakakwana mvura yakakwana. Mvura ine mineral isina gasi inokurudzirwa. Isa bhodhi riri pedyo newe uye nguva nenguva utore mashoma sips kuti urege kunyura mvura.
Yeuka, paunenge uchiita maitiro ekuita muviri, fema uchida. Inhale nemhino, bvisa nemuromo.
Misumbu haisi kushandiswa zvishomanana
Kune maitiro akawanda ekugadzirisa mukati mehudyu. Muchikamu chino, takasarudza mararamiro eanobudirira zvikuru, zvisinei, kwete kuedza nyore. Matambudziko mukusimbisa rutivi rwomukati rwechiuno runomuka chaizvoizvo nokuti masumbu aya haatombobatanidzi mukufamba kwemuviri.
Kutanga: simira zvakananga, tsoka dzepfudzi-kuparadzana. Maoko pabhanhire, mapfudzi akadzorwa. Muviri wemuviri uri kuruboshwe rworuboshwe. Simudza rutsoka rwako rworudyi pamusoro pechipfuva pakureba kwemasentimita gumi, uchiyambukira kuruboshwe. Muchiitiko ichi, zvigunwe zvegumbo rorudyi zvinotarira kune chairo. Zvadaro fambisa mutoro wechipfuva kumakumbo erudyi uye ita basa iri nerutsoka rworuboshwe rwakasimudzwa. Negumbo rimwe nerimwe, dzokorora basa racho 15-20 nguva.
Chechipiri: maoko pachiuno, musana kunyange, makumbo akaparadzaniswa nemabvi. Zvishoma nezvishoma tinotamba, tinoedza kuburuka zvakaderera sezvinobvira, tisingafadzi, panguva imwechete, mamiriro. Ita kuti iwe unyanzvi hupi. Kunyanya kushanda zvakanyanya, kuunza misungo kuti inzwe kurwadziwa, zvakare, haina kukodzera. Dzokorora chiito 10-15 nguva.
Chechitatu: makumbo akaparadzana zvikuru, tsoka dzinotaridzirana. Tinoita rudzi rwechikwata chinotevera: rutsoka rworudyi runotenderera mukati memhudyu, asi kuruboshwe runoita zvishoma nezvishoma, zvakadzika squat. Zvadaro fambisa nyaya yacho kurudyi. Makumbo anoramba akadzikama. Kunyatsosunungukira kuruboshwe rworudyi, kuruboshwe rwakarurama. Izvo zvakaitwa nemimwe jumbo. Negumbo rimwe nerimwe, dzokorora chiito 10-15 nguva.
Yechina: chigaro - akagara pasi. Tinonamatira kumashure kubva nemaoko edu, makumbo edu akarurama. Tinosimudza makumbo maviri pamwe chete pamusoro pepasi, pamakiromita masendimita gumi, tinoaisa pamativi ose zvakanyanya sezvaunogona, kuitira kuti tsoka dzako dzirege kuwira pasi. Ipapo tinounza tsoka dzedu pamwechete. Kudzidzira kunodzokorora kanomwe.
Chechipiri: akarara kuruboshwe. Rutsoka rworuboshwe runoona zvakananga pasi. Tinovimba neruoko rworuboshwe pamakona ema 90 degrees. Ruoko rworudyi ruri mberi. Pasi pasi pamberi pemabvi ari kuruboshwe tinoisa rutsoka rutsoka rworudyi. Tinotanga kusimudza rutsoka rweruboshwe kumusoro uye pasi, kwete kubata pasi. Rutsoka rwakatambanudzirwa kune rumwe, tinonzwa kupesana kwemisungo. Izvo zvakaitwa nerutsoka rworudyi kurudyi. Netsoka imwe neimwe inodzokorora maitiro 20.
Chechitanhatu: nzvimbo - yakarara pasi. Kunyanya kusimbiswa kune maoko maviri, kwakanamatira pahota. Makumbo acho kunyange, anokwidza madigiri 90. Pakurema, tinoita kufamba kwepakati, kufanana nekufamba kwekasi. Basa racho rinodzokororwa 15 nguva. Kana hurukuro yako iine simba, dzokazve chiito ichi zvishoma.
Wechinomwe: nzvimbo - yakarara shure. Tarisa pamaoko, wakanamatira pamakumbo. Nzira dzakarurama dzinosimudza uye dzinoita kufamba kwepakati. Uyezve, 10-15 nguva.
Izvi zvakagadziriswa zvinofanira kufanirwa kuitwa zvishoma nezvimwe zuva rimwe nerimwe.
Yeuka: kumunhu mumwe nomumwe kuwanda kwekudzokorora maitiro kunofanira kusarudzwa mumwe nomumwe nomudzidzisi, achifunga nezvehutano hwake hwehutano uye muviri.
Imwe mazano akareruka asi anoshanda: usashandisa chikwata, kukwira masitepisi, kururamisa gumbo mumabvi pane imwe nhanho. Kuti uite basa iri, unogona kudarika nhanho mbiri pakarepo. Kazhinji, famba kakawanda, famba. Wana zvikomborero zvakapetwa kaviri: kukanganwa pamusoro pekuvapo kwedambudziko iro zita rayo riri mishonga yefabbby. Panguva imwe chete, chikamu chemweya mutsva chichava chaunogona.