Muzhizha, iwe unogona kunze kwekunyadzisa kunodzidza zvidzidzo muzvidzidzo zvakakosha uye unakidzwa nemhepo yakachena uye chiedza chezuva nekubatsirwa kwemufananidzo. Kunamata mumigwagwa kunobatsira panguva ino yegore sekusati kwamboitika! "Zvido zvevakadzi" inotaura kuti zvii zvakakodzera zvakakodzera kuti chirongwa chemafaro chibudirire.
Inofadza zvikuru uye kuti iyo svondo yemutambo haifaniri kutarisirwa: zvakakwana kutora mbatya kubva kumicheka yechisikiro, pasina, kwete kumanikidza kufamba.
Uyezve kuwedzera: kumabasa kana mabasa kune mweya mutsva pamwe pachako chinhu chipi zvacho chingaitora hachidikanwi . Kwete zvikwama, midziyo yemitambo - rusununguko rwakakwana rwekuita! Nzvimbo yekirasi inogona kunge iri paki, nzvimbo yakareba, musango, munda, rwizi rwizi ...
Purogiramu yekudzidzisa iwe unogona kusiyanisa, kusiyanisa uye kuwedzera sezvaunoda, kutendeuka mabasa ose muzororo yemuviri nemweya.
Zvose zvinotanga-kufamba
Zvechokwadi, zviri nani kusvika panzvimbo yakasarudzwa yebasa iwe pachako. Famba uchifara, nesimba, nguva nenguva uchikurumidza kufamba kana kufamba . Pakufamba iwe haugoni kungoshamisira kunaka kwezvisikwa, asiwo kuita mamwe maitiro anobatsira. Somuenzaniso, kuporesa.
Tora mukana: kufema mudumbu, rhythmically straining or relaxing the muscles - iyi ndiyo rudzi rwekudzidzira kwemashoko, rinobatsira kumufananidzo.
Ita gymnastics nokuda kwemaziso - kuchenesa, kufamba kwemaziso eziso mune zvakasiyana-siyana. Kana pasina munhu anokuona iwe, enda nechikamu chemugwagwa pane zvitsitsinho, masokisi kana kumashure - inodzidzisa kubatana kwemafambiro. Kufamba uri woga, unogona kufungisisa, kwete kunyara.
Kuenda kunzvimbo yakasvibiswa neuswa hwakasvibirira, bvisa shangu dzako uende usina shangu pachigadziko chisina kusimba, uchiyemura maruva nemapururu. Kunze kwete kungofanana nemapfungwa? Glade - nzvimbo yakanaka yekutengesa.
Nyarara mushure mokufamba uye utange kuedza. Iyo inogona kunge yakasungwa nemaoko, mairi uye kutenderera kwechirume, squats, yoga asanas ...
Chikamu chezvidzidzo zvinowanzoita, kutora tsvimbo yakareba, dombo rakakura kana imwe kuyerwa kwepanyama . Nokushandisa tsvimbo, nenzira, zvinokwanisika kuita maitiro ekuvandudzika kwemisungo yekushure, ichifambisa mberi uye kushandura chitunha.
Akafamba nenzira iyo gorogi guru (iyo bhenekeri mupaki yakakoshawo) ndiyo yakanakisisa simulator yekusimbisa mitsipa yemakumbo. Kugere pamusoro payo, simudza uye udzikise makumbo ako, ita sumo. Nenguva dzakawanda dzinofamba pahogi isina shangu, dzichidzidzisa maitiro ekudzivirira uye kuisa mashizha emvura pamakumbo etsoka.
Iro rakavhara risina mahwendefa, rakanyatsogadzikana pasi, rinogona kutora nzvimbo yebato . Ita mamwe maitiro kubva pashato-aerobics, uchishandisa nzira dzakasiyana dzekusimudzira pagi uye convergence nayo.
Shandisa rhythmically, kudzidzisa masumbu emuviri, zvigunwe nemakumbo. Gadzirai mafambiro nemaoko enyu: nechikamu chimwe nechimwe, simudzai maoko enyu kumusoro, muchivakurira mberi, shingai maitiro. Tora maoko pamusoro pedombo redu-mutoro wakakura pane bhanhire rinomarara.
Mushure mekudzidzira, zororo, garai, muchizora musana wenyu pamutanda wemuti, uchizadzwa nekuporesa simba rake.
Simba kudzidzisa pane bhenchi
Pamisungo yebhandi refudzi
Simbisa misungo yebhokisi, mapepa, maoko, mahudyu, shins uye mutsara unogona kuva mupaki ine bhendi.
Pakutanga nzvimbo
Tora kusimbisa ureve pamaoko akawedzerwa, uomerera pasi, uchiisa pamapfudzi acho uye zvakanyanya pasi pemapfudzi, uye makumbo, zvakare akaparadzaniswa nehupamhi hwemafudzi, pabhenji.
Action
Simbisa mishonga yemapepanhau, pfugama maoko ako mumakumbo, uchiapararira kumativi, uye kuderedza chikamu chepamusoro chetambo pasi, usina kukomberedza kana kuvhara shure kwako - muviri wose kubva kumusoro kusvika chitsitsinho unofanira kuva wakarurama. Bata munzvimbo yakaderera kwechipiri, tambanudza maoko ako uye dzokera kunzvimbo yekutanga.
Pamusoro pemisungo yemaoko, mahudyu uye mhizha
Pakutanga nzvimbo
Gara pamucheto webhenji, akabata pamaoko ake kune rumwe rutivi rwedu, zvimiti zviri pasi pemapfudzi.
Zvishoma nezvishoma pasi pemapapiro pamusoro pemucheto webheni, uchiita zvishoma zvishoma mberi kusvikira mabvi ari pamusoro pechidzitiro, asi asingasundi mabheji kubva pabhenji. Tungamira mberi nerutsoka rwako rworudyi uise chidende chako pasi.
Action
Kupfugama maoko ako mumakumbo nekudhonza mapepa ako kumashure, kuderedza zvigaro zvako pedyo nepasi, uchidzvinyirira mishonga yako nekuunza bhodhi rako rakarurama muchipfuva chako. Iva nechokwadi chokuti maoko ako haatenderedzwi paakona yeasingapfuri 90 degrees.
Bata kwechipiri uye ruramisa maoko ako uchiruramisa gumbo rako rokurudyi, usina kugunzva rutsoka rwevhu. Dzorerai kufamba-famba 4-6 dzimwe nguva, musingatsiki rutsoka pasi, mushure mekuita basa reimwe gumbo. Zorora 30 masekondi uye tevera imwe nzira.
Kwemakumbo, mabheji uye zvinyorwa
Miti yepaki inonyanya kufanana simulators inobatsira kusimbisa masumbu emakumbo, mabheji uye mutsara.
Pakutanga nzvimbo
Nhema pamusana wako nemakumbo ako kumuti, uchikotama gumbo rako rorudyi mumabvi, ramira pasi, ruramisa gumbo rako rokuruboshwe uye zorora tsoka yako mumuti, maoko akatambanudzwa pamutanda, michindwe kumusoro.
Action
Simbisa mapako uye usimudze mapirasi kumusoro kuitira kuti muviri kubva pamapfudzi kusvika kuruboshwe rworudyi rutsanga yakarurama, dzokera kunzvimbo yekutanga. Ita imwe nzira kune imwe, ipapo imwe gumbo, zorora kwemasekondi makumi matatu uye dzokorora basa racho.
Aqua aerobics - yakanaka uye inobatsira
Iyo inotonhora inodarika madigiri makumi matatu, kutamba uye mamwe maitiro haigone kuitwa nekuda kwekupisa. Asi pedo neiri - gungwa. Saka unogona kuita aqua aerobics.
Kudzidzira mumvura - mufaro kune muviri, vanokubvumira kuti udzidzise maitiro emhando dzakasiyana. Mukuwedzera, maitiro aya anobatsira chaizvo pakurwisa kuneta , uye izvi zvose - pasina kushingaira kwekuedza uye "jira rechinomwe".
Chokutanga, chero basa remugadziro remvura riri nyore kunyange kune avo vasina kutamba nemutambo. Chechipiri, mishonga mumvura inozorodza muscularly, uye kuneta hakunzwi.
"Mafananidzo emvura" anopa muviri kuchinja kunokosha uye kubatana kwemafomu: patinenge tichifamba mumvura, tichiedza kuchengetedza muganhu, mapoka ose emasumbu anoshanda.
ADVICE
Usakurumidza kupinda mumvura "kubva pakupisa, nekupisa" - izvi zvinokuvadza mwoyo. Pakutanga, gweda zvishoma muzuva, uye ipapo kwemaminitsi anenge 10 gara mumumvuri.
Usashambidza kusvikira goosebumps : siya mvura iyo muviri uchiri kunzwa unhu hunofadza. Saka, tinoita zviyero.
"Mhanya pamvura"
Mira zvakarurama, maoko akapararira kunze. Simbisa mimba. Simudza rutsoka rworuboshwe, ruchiwunamatira mumabvi pamucheto wehudyu. Chengetedza gumbo rako zvakananga zvakakwana.
Ita basa racho kune rumwe rutivi. Dzokorora kanomwe. Ichi chiito chakagadzirirwa kudzidzisa mutsara yepamberi kwepamusoro pechidya.
Crab
Nzvimbo yekutanga ndiyo yakafanana. Bhenza gumbo rakarurama uye edza kubata chitsitsinho nesitsitsinho. Deredza netsoka dzako. Ita zvakafanana nerutsoka rwako rworuboshwe. Ita basa racho, kushandura makumbo, kanomwe.
Seahorse
Mira zvakarurama, maoko akapararira kunze. Rutsoka rworuboshwe runonamatira pamabvi. Ita kuti udzoke shure negumbo rakakotama. Dzokorora basa racho ka20, zvino shandura gumbo. Nekubatsira kwemuitiro uyu, mishonga yemashure inodzidziswa, chiuno chinosimbiswa.
"Dolphin"
Bhabhatidzwa mumvura mumvura, usingabatanidzi pasi pemakumbo. Maoko akapararira. Nemiviri yako yakanyura mberi, tevera kufamba, sekunge kukwira masitepisi, kwemaminitsi mashanu. Kukwira pasi pemvura "ladder" kunobatsira kuvandudza metabolism uye kusimbisa masimba emakumbo nemakumbo.
Mushure mokubva mumvura, famba pasi. Kufamba pedyo nerwizi kana gungwa regungwa inzira yakarurama yokuratidza maronda maduku mushure mezororo .
Muzhizha mumhepo itsva iwe unogona kuunza ruzivo rwakakura kune chimiro chako uye utano! Nokudaro, kuenda kune zvakasikwa, usakanganwa kutora bhora, tambo newe, uye kuwedzera kushandisa shanduko yemuviri wepanyama. Iva akanaka uye utano!
Inna ININA
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