ITA CHOICE
Chokutanga pane zvose, munhu anofanira kutanga kubva kuhutano hwemuviri womunhu. Somuenzaniso, kana iwe uchida kushaya uremu, asi iwe une mwoyo usina simba, kungova nemafungiro e "vanhu vane usimbe" - calanetics, pilates, nezvimwewo zvichabatana newe.Kana iwe uchida kuwana mitsipa yekununura, asi une matambudziko nemusana, ipapo aqua aerobics ichava yakanakisisa. Gare gare, sezvaunovandudza hutano hwako, unokwanisa nyore nyore dzimwe mhando dzehutano, izvo zvinokupa mitoro yakawanda. Chero chinhu chikuru chikuru kuzviita pasi pekutarisa kweyanyanzvi.
RAMBA ZVAKABATSIRA
Vamwe vatambi vemakomo, vasina kugamuchira chiitiko chakakurumidza kutarisirwa, mushure mekudzidzisa kwakasiyana-siyana vanodanidzira vachiti: "Utano huno hahubatsiri ini zvachose! "Asi usakurumidza kuodzwa mwoyo: mugumisiro unogona kungocherechedza mushure mekunge mwedzi mishomanana, uchipa nguva yekudzidziswa nguva dzose, uye kana iwe uchida kuora muviri, somuenzaniso, iwe uchafanira kuzviita kanenge katatu pavhiki, uye kana iwe ukangotsigira fomu yemitambo, asi kana uchinge waenda kumitambo yekurovedza kamwechete pavhiki hazvina maturo zvachose - hazvizopi zvayo.
USASVANYA
Mhando ipi zvayo yehutano inoda kusarudzwa kwemutoro maererano nehuwandu hwekupisa. Kune vanotanga - 130-160 kurohwa paminiti, uye ipapo mudzidzisi atova kusarudza kuwanda kwekuwedzera mutoro. Kana basa iri riri mujimini, ipapo mutoro wakasarudzwa kuitira kuti iwe ugone kuita basa rimwe nerimwe mumatatu matatu e8-10. Paunenge uchiita basa iri kushanda nesimba, unoda kuwedzera nhamba yekudzokorora kana kuwedzera mutoro. Makirasi haafaniri kupedza maminitsi 45-60.
YOKUTANGA NOKUDZIDZA: AEROBICS NOKUSHANDISA
Kudzidzira kuzarura zvishoma nezvishoma, zvichienda kune simba rinoshandiswa. Mutoro mukuru mukati mawo unowira pamisungo inogadzira chifuva, chiuno, chiuno, zvigaro uye kumashure.
Chii chinoguma? Masumbu akadzidziswa uye anotetwa (kusanganisira midzi yeropa nemwoyo). Kuwanda kwavo panguva imwechete kunowedzera zvishoma. "Inopisa" mafuta, inonyangarika huwandu hunorema (500 kcal / awa).
Ndiani anobatsira? Varwere vane vegetative-vascular dystonia, vane dyskinesia ye gallbladder, cellulite, vane zvinetso zvine maitiro.
Ndiani asina kukurudzirwa? Avo vanowanzoputsika, kuvapo kwezvibatanidza zvekugadzira, arthritis, zvirwere zvepachika (kusanganisira osteochondrosis), zvipembenene. Uyewo haigoni kusarudza rudzi rwehutano, saizvozvi, varwere vane chirwere cheputi, chirwere cheshuga, hypertension, cardiac arrhythmia. Zvinorambidzwa kuita aerobics nekuumba panguva yekuenda kumwedzi.
MITARIDZO YEVANZE VANZE: STRETCHING, PILATES, KALLANETIKA, TAYZA, YOGA
Izvo zvose zvinodzidziswa nechinonoka mutoro munguva yekufema muhudyu, fungidzira uye shure. Nzvimbo huru yekutanga ndiyo yakagara pamakumbo kana kurara pasi. Chinonyanya kukosha ndechokuita kwakakodzera kwekutama (zvishoma nezvishoma asi zvechokwadi), kufungisisa uye kuzvidzora.
Chii chinoguma? Izvo zvinodzidzisa tonify misumbu, kukudziridza kushanduka kwezvinhu, kusimbisa urongwa hwemagetsi, kuvandudza mamiriro.
Ndiani anobatsira? Varwere vakarwadziwa zvikuru uye zvirwere zvinokonzera. Inonyanya kukurudzirwa kusarudza rudzi rwehutano, hwakadai sezvi, kuvanhu vane "dambudziko" kumashure. Kudzidzira kwakakosha - kuvakadzi vane pamuviri - kuchabatsira kumangwana amai. Kudzidzira kushanda nekufema - kwechirwere. Zvakanaka kune vanotanga.
Ndiani asina kukurudzirwa? Vaya vanotambura nekushungurudzika kwakakura kwepachiviri.
KUSIMBISA KWEMHURI: SIMBA SPORTS
Zviri kuenda kumitambo. Inosanganisira kuvevedza muviri nekusimudza zvigunwe - zvinonzi dumbbells, zviremba, zvinyorwa, mazariro, nezvimwewo.
Chii chinoguma? Simba remuviri rinowedzera, kusunungurwa kwemitsipa kunogadzirwa, kilogram dzakawandisa dzinoregererwa (460 kcal / awa).
Ndiani anobatsira? Vanhu vane utano hwakanaka vanowana kudya kwakanaka uye vanoda "kupisa" kushungurudzika.
Ndiani asina kukurudzirwa? Vose avo vasingakwanisi kubatanidzwa mukugadzira aerobics, pamwe nevaya vane matambudziko nemaziso. Kubva pamutoro, simba re retina rinogona kutanga. Vaya vanotambura nemaronda evaricose vanogona kunge vane chivharo.
FITNESS FOR SLIMMING: AQUAAEROBIC
Izvi zviri kuita muviri wekudzidzira pamapfudzi-mutsi mumvura. Sarudza rudzi urwu rwekuvhima muzhizha ndiyo inofadza zvikuru. Nheyo yavo yakafanana neyokuumba, asi iwe unoda kukunda kushorwa kwemvura, iyo inopa rimwe mutoro. Inoparadzaniswa zvakafanana kumasese ose. Iwe haufaniri kuziva kuziva kushambira. Imwe huru yakawanda ndeyekuti aqua aerobics inobatsira kurarisana nehuwandu hwekukanganisa kwomufananidzo wayo: kufamba kwepasi pemvura kwakavanzika kubva pakuona maziso, uye izvi zvinopa imwe pfungwa yekunyaradza nekudzikama kune vanhu vese ruvara.
Chii chinoguma? Misumbu yakanyunguduka, kuisa muviri kunatsiridza, kuwedzera kuwanda kunobviswa (680 kcal / awa). Kuchengetedza kweganda, misumbu uye mafuta anonyorera anopiwa. Zvisinei, pane zvishoma: kana iwe uri kubata mudziva rine chlorinated mvura, ganda rinogona kuoma.
Ndiani anobatsira? Uyu ndiwo mafungiro akanaka kune avo vanoda kuporesa osteochondrosis (kunyange zvakaoma ne intervertebral hernia) uye arthrosis. Inobatsira kune varwere vane varicose mitsetse, sezvo dambudziko reropa stasis richiderera uye hapana kutyisidzira kwepromysi inopera. Munguva dzenguva yeropa kupararira mumutumbi kunowedzera, ropa rehuni rinopinda nhengo dzomukati rinowedzera, izvo zvinowedzera kushandiswa kwemagetsi. Nemhaka yeizvi, aqua aerobics inofungidzirwa zvakakosha kune vanorapa vanorwara.
Ndiani asina kukurudzirwa? Asthmatics nevarwere vane bronchitis inoparadza. Vanobvumirwa kutevedzera aqua aerobics chete mushure mekubvumirwa kwachiremba, sezvo mvura dzimwe nguva inoita kuti vawane manzwiro echisimba mubhokisi. Ichi chiito chinopesana uye chinorwara otitis - chidimbu che tympanic chinogona kukuvara.
MUSI WAKAVHA FASHION PICK
GYROKINEZ - rudzi rwehutano, kutevedzera kutama kwemhuka. Izvi zvinosanganisira zvikamu zve yoga, kutambanudza uye pilates. Nheyo ndiyo kufamba kwepanyama yemutsara. Mafambiro anokwanisa kufamba kubva kune mumwe kuenda kune mumwe uye kupa pfungwa yekudhanha.
Strip Dhani - yakasimba uye inononoka kufadza kufamba-famba, zvichida kudzidza kufamba zvakanaka, dance striptease. Kunyange zvazvo chikamu pachacho kazhinji kacho chisina puro uye haufaniri kutamba pasina nguo.
Tai Chi - ine mazano matatu: kutamba, maitiro ekurwa uye hurongwa hwehutano hwekuvandudza hutano. Kudzidzira kunovakirwa pahukama hwavo huri pamwe chete.