Mafambiro haazobatsiri iwe chete, asiwo asati aberekwa mwana. Kutenda nekufamba-famba, mwana ari mukati ari kunyorovedza, asi nekudzidzira muviri uye kudzidzira kunomutsa kushambadzira kweropa, kusimbisa masimba, kudzivirira kuwedzera kwehutano, iyo inobatanidza inobatsira nzira yekuberekwa.
Asi usati watanga chero kurovedza muviri kana kurovedza muviri, iva nechokwadi chekushanyira chiremba wako uyo ari kutarisa pamuviri uye anobvunza naye. Kana uchinge uine pamuviri uye chiremba achakubvumira kuita mamwe maitiro, itaure zvakare zvakare, uongorore masimba ega woga ugoenderera kune maitiro. Kana kubva pane zvekurovedza muviri unonzwa uchineta kana kuti usingafari, ipapo kuderedza kushanda kwekuita muviri, iwe iwe unoda kungwarira zvakanyanya. Enda kunechiremba zvakare uye uwane mamwe maitiro akarenda ako iwe achakuunzira mufaro.
Dzidzirai mitemo yekugadzirira kubereka
- Panguva yepamuviri, chero chiito chepanyama chinogadziriswa chinoitwa panguva yakadzikama.
- Panguva yekurovedza muviri, usapfuure mutoro, izvi zvinogona kutungamirira kukuvadza kune maruti akadzikama.
- Ita izvi kwemaminitsi makumi mana, kana zvichibvira, kana zvisingaiti, ipapo maminitsi gumi nemashanu.
- Yakave ichinyatsoonekwa kuti yepamusoro-soro inoshanda inowanikwa munguva dzinotangira mazuva 10-12 uye kubva pa18 kusvika 19 masikati.
- Usati watanga kuita zvidzidzo, svetura (inotora kwemaminitsi mashanu, ita maitiro mashoma, uye inotevera maminitsi mashanu ekuzorodza maitiro). Pashure pemazuva mashomanana, basa racho rinogona kuwedzerwa kusvika kumaminitsi gumi nemashanu.
- Chero gymnastics inotanga nekudziya kudzidzira, uye inopera nekuzorora-kupfutidzira muviri.
- Iwe unofanirwa kudya imwe nguva isati yatanga mapoka, saka muviri haungashandisi mafuta uye makoriro anodiwa kumwana.
- Pakati pemakirasi, nguva dzose unwe mvura yakakwana, saka muviri hauzokanganwi chero mvura.
- Paunenge uchiita maitiro, ita zvinonzwika, saka kufema zvakanaka kuchachengetwa.
- Usatora kufema kwako paunenge uchiita zvidzidzo.
- Kudzidzira muviri kunokurudzirwa pane gymnastic mathi chaiwo.
Regai Titange
Iwe unogona kushandisa sese rakaoma zvekudzidzira kwekudzidzira kubereka, uye maitiro evanhu anotorwa kubva kumatanho akasiyana-siyana, zvose zvinoenderana nezera, hutano huzhinji, hutano hwehutano.
Aerobic complex
- Kutanga, svetura - 40 seconds. achifamba pakarepo. Zvadaro, isa chigaro pasi uye uchitanga kushandisa.
- Makumbo akaiswa pahupamhi hwemapfudzi, maoko anotungamira zvakananga, tsoka dzinofanana. Tinotanga kuita hafu-squats yakasviba, nemaoko achiwisira pasi - mberi, pasi - kumashure. Tinochengeta muviri wakananga uye kutarisa mberi kwedu. Kuita muviri kunowedzerwa ka10 pfupi zvishoma nezvishoma kunyange kufema.
- Isu tinoisa tsoka kumakumbo emapfudzi, maoko akabatwa kumativi, tsoka kune imwechete (nzvimbo yekutanga). Tanga kunamatira mberi, uchibata mavoko zvakasiyana-siyana pakutanga kwechinobhurutso chetsoka, ipapo yakarurama. Mushure mokunge mumwe nomumwe akada, zvinokosha kudzokera kunzvimbo yekutanga. Tinoita 12-14 р. iri mukati me tempo, kufema hakunonoki.
- Nzvimbo yekutanga yakafanana neyo yapfuura, maoko chete anoderedzwa zvakasununguka pasi, muviri unochengetwa muhafu yekutengesa, musoro unosungirirwa mberi uye tinoedza kuponesa mishonga yemakumbo uye muviri wepamusoro sezvinogona. Tora izvi kwemaminitsi 3-5, zvino ruramisa, tora mapepa ako kumashure uye ugove. Kufema kwakafanana. Kudzidzira kunoitwa ka5-7 dzimwe nguva zvishoma nezvishoma, zvakanaka.
- Maoko kumativi, tsoka dzakaparadzana zvakaparadzana. Unosendamira mberi uye nekutendeuka kwemuti kuruboshwe uye ruoko rworudyi kugunzva rutsoka rwetsoka, rwekutanga, uye imwe. Isu tinoita kufamba kwema 10-12 mumutambo wepakati, kururamisa, tinoderedza maoko uye tinosunungura misungo yebhanhire refudzi. Dzokorora kusvika 4 nguva.
- Nzvimbo yekutanga yakafanana neyo yapfuura. Zvimwe, tinonamatira kune kurudyi uye kuruboshwe, tichiita kufamba kwemaoko. Tinonamatira kune kurudyi, simudza ruoko rworuboshwe pamusoro pemusoro, uye tora ruoko rworudyi mushure medu. Tungamira kuruboshwe kuti uchinje nzvimbo yemaoko. Isu tinoita 12 nguva inowanikwa tempo.
- Misungo pamwe chete, maoko pamwe chete nechitsiko, tsoka dzakapfigwa. Tinovimba kuruboshwe uye kurudyi. Tinonamatira kuruboshwe, tinoderedza ruoko rworuboshwe, ruoko rworudyi mashizha kumakumbo, tinonamatira kurudyi, mazano emaoko anochinja. Muchikamu chimwe nechimwe tinoita kusvika kusvika kumapela gumi nemaviri. Hatina kubata mweya wako, chengetedza musoro wako. Kudzidzira kunopedzerwa nekufema kwakadzika mumhino uye kubuda mumuromo (ita izvi kakawanda).
Target yakaoma
- Yakagadzirirwa kuita sarudzo yekuberekwa. Inosimbisa mimba, mimba yemimba uye pelvic nzvimbo. Pakumira, tinowira pasi zvishoma nezvishoma. Netsoka dzakaoma zvakakosha pavhu. Bata munzvimbo iyi kwemaminitsi gumi nemashanu, ipapo gara uri munzvimbo iyi, unofanirwa kuunza kusvika kumasekondi makumi matanhatu.
- Nokuda kwehutano hwemisumbu. Kudzidzira kunopa hupenyu hwevakadzi nevakadzi. Tinogara pasi pasi, rimwe gumbo rakatambanudzwa, rimwe rakakotama pamabvi. Tinosungira mutumbi mberi uye kugara kwemasekondi makumi maviri. Ruramisa, dzoka kanomwe. Mune vatsigiri iwe unogona kutora tambo refu kana kuti yakasimbiswa.
- Tinosunungura mutsipa. Tinotora tira mumaoko edu uye tinoiisa seri kwemusoro wedu, asi zvikwereti zvinofanira kuva pasi pezinga refudzi. Isu tinopisa kwemaminitsi makumi matatu, tinodzokera kunzvimbo yekutanga. Uye saka kazhinji nguva.
- Tinokura kutsungirira. Tinorara pasi kumashure kumadziro nemabako uye tinotanga kuyambuka rusvingo nemakumbo edu zvichikwira, mushure mekunge tawaridza makumbo edu zvakaparadzana, mushure memaminitsi makumi matatu. tinodzokera kuI IS.
- Kuzadza kupema uye oksijeni. Kudzidzira kunoitwa kwemaminitsi 8-10. amire, akagara pamabvi ake, pachigaro. Tinotora kufema kwakadzika mumhino dzedu, kufema mukati nemuromo.
- Kuzorodza. Nhema kumativi ako kana pamusana wako. Tinotanga kunonoka zvishoma nezvishoma mishonga, kutanga mahudyu, ipapo makumbo, mapako, ipapo mudumbu. Funga nezvezvinofadza uye fema zvinyararire. Kana iwe uchida, iwe unogona kutsvaga mimhanzi inonakidza.