Kurwisa aerobics
Nheyo ye kibo ine simba rinokuvadza uye rinokunda muvengi anofungidzira. Asi usafunga kuti zvakajeka kuparadzanisa zvitsitsinho zvemhepo kupfuura kurova holly with fist in the chest. "Kurwisana neShadow" kunodawo mari yakawanda! Purogiramu inonyengera inobatsira zvikuru zvokuti inobatsira kuderedza uremu kunyange kune avo avo, kana vakaedza nzira dzakawanda, vanenge vachinetseka kuwana mhando dzemhando-kwete pasina chikonzero, mukushandura kubva kuJapan, "kibo" zvinoreva "tariro." Chakavanzika chiri mumatambudziko ezvakakosha zve kick kicking (kureva, musanganiswa we karati uye classic Shona English boxing) neaerobic load. Icho chinosvika kuti iwe unosanganisira mhuka yekushingaira kunopisa muenzanisi yeboka iwe unounza misumbu mu tonus. Mumuviri wose unobatanidzwa mumakumbo, kuitira kuti musikana urege kusarirwa! Apo mafuta anotanga kunyauka, mishonga inenge yatotarisa yakashinga uye inofungidzira. Kibo haisi iko kukurudzirwa kwezvinhu zvakasiyana, asi kubatanidza kwakakwana kusanganiswa: iwe unopedza mapepa kwete kuregerera, asi pakudzorera kufema nemafungiro mashoma.
Chii chinonzi simba, hanzvadzi?
Pamusana pekibo inoshandiswa haisi kunetseka, kusiyana neinogara yakagadziriswa aerobics, uye inoporesa muviri wose zvakakwana. Kudzidzira panguva imwechete kukudziridza kushanduka, simba, kutsungirira uye kuwirirana kwemafambiro, kudzidzisa mwoyo musumbu. Mvura iri pasi pemvura: basa rinoda kupemha, saka pakutanga hazvisi nyore kuchengeta rwiyo. Asi mumavhiki mashomanana uchadzidzira kufema zvakanaka (iyi ihwowo unyanzvi!), Izvo zvinoreva kuti maminitsi ose kuzadza masero ane oxygen, iyo, sezvamunoziva, inovandudza ganda uye inofadza mafuta anopisa.
Fatigue Beat
Inoratidzwa: kibo ndiyo mishonga yakanakisisa yekudzvinyirira uye autumn blues! Hosha imwe neimwe inokonzera kukanganiswa kwechikamu chinoshamisa che adrenaline uye endorphins, iyo inenge ichingokuponesa kubva pamanzwiro asina kunaka uye ichikubatsira kuti usashuva munguva yemvura. Kudzidzira kunounza katatu kuitika: kuora kurasikirwa, kushaya misungo kutinhira uye kufara kwomweya, nguva dzose tanga uye upedze nekutambanudza. Maminitsi gumi vasati vasanangudzo huru vakatsaurira migumo yakaoma-yekucheka, maminitsi mashanu ekupedzisira - kutenderera kwechimiro.
Yakarurama, yakarurama uye yakarurama
Isu tinodzidza hutundu hwemaoko, misana, oblique masimba emimba. Mira mumamiriro ekurwisana. Panguva imwe chete nehutu hunopinza neruoko rwako rworuboshwe, zvinoratidzika sokunge iwe uri kupukunyuka nyaya yacho kurudyi, kufanana nekukotama pamabvi uye kupukunyuka rutsoka nechitsitsinho chakasimudzwa. Nharo dzinopinza, zvakanyanyisa, kudzokorora kudzokorora mune imwe yakagadzirwa! Chengetedza mishonga yako musingafungi. Dzokera kunzvimbo yekutanga, ita maitiro maviri zvakarurama, dzokorora basa racho neruoko rworudyi, asi panguva imwechete kuruboshwe.
"Ndakawira pasi - ndakakundwa"
Isu tinoshandira pane zvinyorwa uye misumbu yemunharaunda inonzi thoracic, tichigadzira kusununguka kwakanaka kwemaoko. Tora kusimbisa ure pasi, uise tsoka dzako paupamhi hwemafudzi, maoko - zvakasimba pasi pemapfudzi ako. Bhanisa maoko ako mumakumbo kusvikira asimuka, zvino dzokera kunzvimbo yekutanga. Izvo zvipfeko zvinofanira kuputika pamuviri, usasundira kunze! Ita zvinodzokorora 5-10.
"Mhinduro yakaipa"
Gadzira kusununguka kwakanaka kwemuviri, bvisa makwenzi kumusoro kwebhanhire. Misoro pahupamhi hwemapfudzi, maoko anonamatira mumakumbo uye anoisa pamberi pako. Nyatsotsvinura muviri, uchizvibatsira nechitsitsinho - fungidzira kuti pakona iwe uri kuedza kusarudza pasi kana kudzima moto unonyanya kufanana nezvakaitwa muClassical cinema. Usabvarura makumbo ako kubva pasi uye usasvetuka, semakumbo! Kufambira mberi kunofanira kukurumidza, asi kwete "kubvamburwa". Zvimwewo, ita zvinodzokorora makumi maviri nemakumi maviri.
"Hook kurudyi, kona kuruboshwe"
Isu tinosimbisa corset musisera yemupfudzi uye kuwedzera basa rekufema. Tora kurwisana. Kuramba muviri, neruoko rwako rworudyi, kurwisa kusatya kwakasimba kune muvengi asingaoneki. Ita bhendi pabheji pachikona che 90 °, chengetedza forearm yako yakafanana nechomukati. Chibhakera uye tsvina inofanira kunge yakanyanyisa! Ita maitiro maviri neruoko rumwe.
Hyperextension
Tinoshanda pamisungo yekumushure. Nhema pamudumbu mako, peta maoko ako, kuisa pamberi pako, makumbo - paupamhi hwemafudzi. Simudza muviri, uye panguva imwechete ukasimudza makumbo ako nemuviri zvakakwirira sezvinobvira, kuvhara chikepe chako. Edza kunzwa manzwiro akawandisa munzvimbo yakatarisa. Usaisa maoko ako munzvimbo yakakwirira! Masokisi haatauri. Zvose zvakakwana 20 nzira.
"Side kick"
Isu tinosimbisa masumbu ehudyu, uye tinoumba maitiro akanaka emakumbo. Simudza rutsoka rwako rworuboshwe zvakakwirira sezvinobvira, uikotamire mumabvi ndokurova zvakaoma neguyo rakarurama remuvengi asingaoneki! Usakotama gumbo rinotsigira! Ita maitiro makumi maviri, wozodzokorora chiito pane rimwe jumbo.
Chinenge chichizoitika
Tiri kushanda kune mukati mukati mehudyu, kuderedza shure. Isa tsoka dzako dzakapfuura kukura kwebandauko, mabvi mabhanhire zvishoma, shandura masokisi ako kumativi pamakona e 45 °, svina maoko ako muchiganda. Squat pakuumbwa kwekona yakarurama, kukotama panguva imwechete maoko, zvino ugovaendesa zvakasimba mberi, zvishoma nezvishoma uchiyambuka pachipfuva. Chengetedza musana wako zvakananga! Ita zvinodzokorora makumi maviri.