Gymnastic Zochita kwa kuwonda

Mkubwela kwa masika, atsikana ambiri ndi akazi ndi kusakhutira kuganizira chithunzi chanu. Pambuyo yozizira zakudya mkulu-kalori alemba ntchito kulemera owonjezera, kuti kusokoneza okoma. Kuthana ndi vuto limeneli kudzakuthandizani gymnastic Zochita. Iwo sangathe kuchita mu masewero olimbitsa thupi kapena kunyumba. Pa njira chithunzi ang'ono zitha kukhala oleza mtima ndiponso kuphunzira Zochita ogwira.

Zochita pa mphasa

Kuti m'chiuno ndi m'chiuno kukhala slimmer, anayamba njira zambiri zothandiza.

Chitani 1.

Kugona mbali imodzi, miyendo yake anatambasula. Kuchita molunjika mwendo kugwedezeka kwa mutu. Kenako, m'munsi mwendo ndi kuchita kusuntha yachiwiri mwendo wopindidwa pa bondo. Kenako abwereza osiyanasiyana kachiwiri. Ndiye kupita kutsidya chachiwiri ndi kuchita Zochita pa mbali imeneyi. Pangani 12-20 kubwereza mbali iliyonse. Uku amalimbikitsa minofu lateral wa thunthu, atolankhani, monga kumalimbitsa zapambuyo, zapambuyo ndi lateral mbali ya ntchafu. Ntchitoyi akutambasula bwino mkati mwa ntchafu, kuthandiza kuchepetsa thupi mafuta mu malo awa.

Chitani 2.

Khala pansi, Kupeza ndi miyendo (mwachitsanzo, pansi pa mapazi m'munsi yopingasa kamodzi). Kuchita kukweza ndi kutsitsa thupi kumtunda pansi. Manja anu kumbuyo mutu wako, elbows kunja kwa mbali. Ngati zimenezi ndi zovuta, n'zotheka kuwoloka manja pa bere. 25 X 4 njira. Izi Zochita gymnastic kuchepetsa mimba, kupanga m'chiuno woonda ndi wokongola.

Osati pa mphasa, inu mukhoza kuchita Zochita kwa kuwonda. Kwambiri pofuna kuthetsa kunenepa gymnastic Zochita pa bala yopingasa.

mapazi adzawuka vise ndi

Popachika pamwamba pa bala yopingasa bar. Kuchita kukweza zinachitika, miyendo molunjika, kuwabweretsa iwo kwa wachibale perpendicular nyumba ya. Ngati zimenezi ndi yovuta kwambiri, mukhoza kuwalitsa iwo mwa zochotsa si wowongoka ndi maondo miyendo wopindidwa. 15 X Bwerezani maulendo 4. Muziona kupuma yunifolomu. Ntchitoyi ndithu kuthandiza kuchotsa mafuta pamimba, komanso njira zina zimathandiza kulimbitsa minofu dzanja.

Kuti Zochita kwa kuwonda chidwi kwambiri ndi osiyanasiyana, mungagwiritse ntchito zosiyanasiyana zida thupi, monga ndodo gymnastic.

Gymnastic Zochita ndi ndodo

1. Gwirani ndodo pa mutu wake, ndi zowongoka. Muzilankhula iwo mmbuyo ndi mtsogolo, popanda kupinda elbows. Ngati inu sanatchule kumbuyo kudzakhala kovuta, kutenga ndodo ya m'mphepete kwambiri. M'kupita kwa nthawi, pamene minofu amalimbikitsidwa, mukhoza kusuntha burashi pafupi ndi pakati.
2. Kulalikira miyendo zake, ndi zowongoka. Ikani ndodo pa mtunda wa 20-30 masentimita kuchokera mapazi. Kuchepetsa manja ndi kuchita otsetsereka mu umodzi ndi mbali yachiwiri, kuyesera kukhudza zala atagona nkhuni. The dzanja kachiwiri molunjika, adakweza. Bwerezani nthawi 30. Izi Zochita gymnastic amathandiza kuchepetsa voliyumu pa m'chiuno ndi m'chiuno.
3. Pachikani ndodo pansi. Kuima kumbuyo kwake, ndi kuyika manja ake pa lamba wake. Kuchita kudumpha pa mbali zosiyana za ndodo. PALI akhoza kukhala osiyanasiyana: kulumpha pa phazi limodzi pa awiri. Izi Zochita gymnastic angalimbitse minofu ya ntchafu ndi atavalanso zoteteza.

Zonsezi ndi zosavuta, inu muyenera kuti zimenezo.