Saka chii, iwe unoti. Izvi - kusabvumirwa, kwete kushandura basa remaitiro ezvimwe zvitsva uye zvisingazivikanwi nekuda kwekuti zuva rose unofanira kugara mune imwe nzvimbo. Uye iwe zvachose wakakanganisa! Pasina mubvunzo, mune rimwe basa raunokwanisa kuona mufananidzo wakajeka: vashandi vanogara pamatafura akavhima pamusoro, maziso avo akaiswa pazhenje, chigunun'uni chinomanikidzwa munzeve. Asi kune avo vanoda kuramba vakagwinya pavanenge vakagara, kune nzira yekubuda nayo - fitness fitness. Hapana mabhasikoro uye dumbbells zvinodiwa!
Chii chinonzi fitness fitness?
Nzvimbo yekutanga mukugadzirwa kwe "fitness yehofisi" mapurogiramu ndeyevaJapan, uye veAmerica neChinese vanozvimiririrawo panyaya iyi. Mumakore achangobva kupfuura, kufarira kukuru muhofisi yekubhadhara kwakaratidzwa munyika yedu. Nzira yekuita sei mumamiriro ezvinhu, kana pasina kukwanisa kwekutakura kwepamusoro mitambo yemitambo, uye kuva yakanakisisa muhofisi zvakanyanya kunge zvingadikanwa?
Hazvina mubvunzo, iyo inonyanya kukosha yehofisi yekubhadhara ndeyekusanzwisisika kune vamwe. Hongu, kupesana kwepfungwa uye kusava nechokwadi kwaunoitwa nevamwe vako ndezvipi zvipingamupinyi zvakakomba munzira yekuenda zvakanaka! Asi vanogona kukundwa. Mukuwedzera, pane maitiro akawanda akafanirwa kune munhu wese uye haadi kuedza zvakanyanya.
Pamwechete: "Fema - usafema"
Kufema kunobatsira kunobvumira kuti udzoke vivacity yemuviri nemweya mumaminetsi gumi nemashanu. Kunyanya kufarirwa iye zvino chiChinese kufema maitiro (chi-chun), iyo ine makore emakore ekare uye yakaratidza kupera kwehutano; kufema kufema, zvichibva pamhando ye yoga; pamwe nekugadzirisa kupfurikidza nekufema, izvo zvinosanganiswa nemhando dzakasiyana, asi hazvikanganisi kubudirira kwazvo kubva pane izvi. Dzidza maitiro mashomanana emhando ipi zvayo yekupumha gymnastics, kuishandisa zuva rega rega, uye iwe uchaona kuti hupenyu hwako hwehofisi huchava hwakanaka sei.
Chisarudzo chechipiri: "Mai vangukadzi"
Kana uine nzvimbo yakasiyana, iwe une mikana yakawanda yeku "kuparadzira ropa". Kana iwe uchiri kuda "mutambi wehofisi," uye pakupedzisira ndakaenda kumitambo yekutamba ... kazhinji, kwenguva refu yapfuura, edza maitiro eesometric muscle training. Icho chigadzirwa chekudzivirira kwemisungo pasina kufamba kwavo. Izvo zvose zvekubhadhara ndechekusimbisa kwete chete mutezo wemasisita, asiwo maitiro nemagamente, uye kuwedzera kutsungirira. Kana iwe uchiziva chaizvo kuti chii chinonzi dumbbells, maratidzi anosiyana sei nemabheji, uye iwe unoshanyira nzvimbo yehutano zvisingaiti kakawanda, asi nguva dzose, unogona kuedza kuona bodyflex - combo inobatanidza yoga, pilates, Japanese uye Chinese gymnastics. Iyi nzira inotarisirwa kusimbisa masimba uye kuderedza uremu hwemuviri. Pane zvakawanda zvekuita muviri, zvakakodzera kushanda mu "hutsinye" mahofisi ehofisi.
Sarudzo yechitatu: Ive wakasviba uye zvakare wakasviba
Kune vakadzi vanoramba kushanda kwepanyama, kunewo nzira yekudzoka basa uye simba. Izvi ndezvipi zvakasiyana zveacupressure, iyo inonyanya kuzivikanwa ndeye shiatsu yechiJapane. Pamusoro pekubudirira kwemigumisiro yemuviri rudzi urwu rwekukwiza muviri harusi pasi pemhando yepamusoro yekushanda kwehofisi. Zvinonyanya kukosha kuti, nokukurumidza, mukati memaminitsi mashomanana, achavandudza ruvara uye anopenya maziso. Mune mamiriro ezvinhu apo iwe unofanirwa kutarisa kwakanyanyisa manheru usiku mushure mekushanda kwezuva rakaoma, shiatsu inongogara isingagoneki.
Kuonekwa gymnastics
1. Fema zvakadzika! Tora mweya, uchiedza kuita chifuva nemabvu zvichiri munzvimbo, asi dumbu "rakaputika." Tora mweya wako kwemaviri masikati, uye shandisa nemhino dzako. Ita nguva 10.
Relax mutsipa wako! Tambanudza maoko ako kumusana wemusoro wako, simudza musoro wako uone kumusoro. Maoko nemutsipa zvinofanira kurwisana. Dzokorora kanomwe. Ichi chiito chichavandudza kushandiswa kweropa mumutsipa uye kumusoro kwemukati.
3. Bvisa zvidzidzo kwekanguva! Bvisa shangu, ugare pachigaro, uise tsoka patsoka pakureba kwe20 cm kubva kune mumwe. Chokutanga, tora iyo yakasungirirwa, edza kuchengeta zvitsitsinho padenga mukati mekushandisa. Ita basa racho kanomwe. Zvadaro zvakafanana kune zvitsitsinho. Dhonza zvitsitsinho, uye shandisa minwe yako pasi. Dzokorora kanomwe uye upfekedze hairpin zvakare!
4. Vhura meso ako! Kurasikirwa kwemaoko kunorwisana mumwe kune umwe nekudziya, zvino isaura chiso chako nekunonoka kwemaitiro 20-kumusoro uye pasi. Kudzidzira kunoderedzazve maziso eziso uye kunovandudza ruvara .
5. Zorora mushure wako pasi! Gamuchira chiuno nemaoko ako, isa chigunwe chako munzvimbo ye verumibrae lumbar. Nadavi panguva imwechete nemashubu maviri pamisungo, ichidzoka kubva kumucheto we 1-2 cm. Famba uchikwira kumusoro pedyo nekunze, ipapo pasi, apo zvishoma zvichinyenyeredza mberi.
Izvo zvakavanzika zve bodyflex, shiatsu kana kudzidzira mafema zvinofanira kunzwisiswa nemudzidzisi. Asi iwe unogona kuita chisingaoneki gymnastics kunze kwekudzidziswa kwakakosha. Kudzidzira kuri nyore, asi zvinobudirira.
Olga ZORINA
shpilka.ru