Press: Pulogalamu yophunzitsa kwa amuna ndi akazi

Embossed atolankhani - ndi maloto pafupifupi munthu aliyense. Ndipotu Ndipotu rectus abdominis ndi chidwi ozungulira. Kuti ndi wabwino atolankhani pulogalamu maphunziro pamafunika anakonza. Pali n'komwe mokoma onse ndi ntchito muyezo woyenera mwangwiro kwa munthu aliyense.

Makamaka minofu m'mimba

Pamaso kukafola maphunziro mapulogalamu ayenera kudziwa malamulo amene ayenera Pamilunguyo pogwiritsa ntchito muyezo (mu malo yopingasa, miyendo ndichotse pa mawondo ndi apuma pansi, manja akhale kumbuyo mutu wanu, koma musati loko Ufumuyo):

• Umayamba kuchita masewera olimbitsa thupi ndi maso phewa zochotsa angagwe bwino pa mawondo ake.
• Nyumba angaukitsidwe kukhala yekha ndi madigiri 35, pang'onopang'ono nthawi yomweyo.
• Chin ndikoletsedwa kuyedzamira pamtima.
• tinsalu sayenera wosiyana pansi.
• Pambuyo kupinda ndi madigiri 35 ayenera kukhala mu udindo uwu, pazipita Yosefera atolankhani.

Only pansi malamulo amenewa, mukhoza kutulutsa mpaka atolankhani yowoneka bwino. Ndi mu umenewu uli mbali yake. minofu m'mimba amafunika chisamaliro chapadera, kotero ndi ntchito yambiri.

polimbana ndi mafuta

Zotsatirazi ndi kokoka kwambiri m'mimba. Maphunziro pulogalamu ya mtundu uwu lidzayenere aliyense ndipo osati avulaze thanzi. Iwo popanda mawonekedwe yaikulu yakuthupi. zolimbitsa thupi kungakuthandizeni kuti awaponyere kumbali kulemera owonjezera adzachotsa masentimita zapathengo, ndiyeno kupanga mpumulo atolankhani.

Iyi ndi njira kwenikweni zothandiza kuthana madipoziti mafuta m'dera m'mimba. Kudzera zonse maphunziro thupi kubwera mu kamvekedwe, koma mkati udzamvedwa mosavuta.

maphunziro dera

Anthu ambiri amakonda zozungulira options Zochita pa atolankhani. The workouts pulogalamu kunyumba m'malo supercedes panopa anthu ambiri. Pajatu sikutanthauza zipangizo zina.

Dera maphunziro ndi amakhala otanganidwa zokambirana komanso zina osachepera nthawi pakati pawo. katundu kuthandiza kuyamba kugwira ntchito mu mafuta ndondomeko moto, zikubweretsa ndi mawonekedwe abwino.

Zochita Anthu

Onse pulogalamu maphunziro atolankhani amuna zikuphatikizapo elaboration minofu yonse payokha (chapamwamba, m'munsi, obliques). Amwazisambo Zochita ambiri ndi zophweka kwambiri, ntchito zimene mungathe kukwaniritsa maloto ndi kupeza atolankhani swanky.

1. Kukweza miyendo. Ichi ndi chimodzi cha Zochita zofunika kwambiri alipo mu maphunziro a atolankhani. pulogalamu maphunziro ayenera wasenza cholanda nkhani. Akuphedwa: supine, manja anaikidwa pamodzi thupi mapazi onse (lathyathyathya) anakwezedwa mapangidwe ndi mlingo woyenerera, ndipo pang'onopang'ono kubwerera kuyambira malo.
2. Kukweza mwendo umodzi. Iwo anachita chimodzimodzi monga Poyamba, koma mapazi ina. Ndiko kuti, choyamba, kuti mapeto a mwendo umodzi wakwezedwa, izo umabwerera ndipo kenako mobwerezabwereza ndi osiyana.
3. Kupotoza kwa mawondo ake. Pa maondo ake, manja kumbuyo kwake mutu wake, kupanga kupotoza. The elbows atikhudze bondo pandunji pa tilting. Apa m'pofunika mavuto pazipita atolankhani.
4. Njinga. Home pulogalamu maphunziro chifukwa cha khamu la sakanakhoza kuchita wopanda kuchita izi. Kuyambira malo bodza pa nsana wanu, mikono pamodzi thupi, miyendo wopindidwa pa mawondo ndi kulenga mlingo woyenerera. Akuphedwa: asanatenge manja ake, mapewa ndi kuchepetsa kumbuyo kutali pansi, miyendo ayenera kuchita kayendedwe chizolowezi, kutsanzira kupotoza pedals ndi njinga.
5. Kuyamwa. Miyendo inayi ndi mwangwiro molunjika kumbuyo zotsatirazi zimagwiridwa: pa akuya mpweya minofu m'mimba maximally yomangika m'mimba pamene kukopedwa, ndipo ngati inu kutulutsa kumasuka atolankhani. Muyenera kupuma kokha kupyolera mphuno, popanda kupuma nthawi yomweyo.
6. Kulera miyendo pa crossbar lapansi. Ntchito yovuta kwambiri, yomwe inafunika makwerero kapena crossbar. Atapachikidwa pa crossbar, miyendo molunjika ayenera adzaukitsidwa kwa madigiri 90. Ndiye ntchito mwangwiro minofu m'mimba, kotero ntchito yonseyi ndi zothandiza kwambiri, koma nthawi yomweyo otsutsana.

zolimbitsa akazi

Lathyathyathya m'mimba - ndi maloto iliyonse mtsikana. Pa pulogalamu atolankhani maphunziro anachita kunyumba, popanda zida zoonjezera. Ndipotu, akazi kusonyeza zosavuta kwa anthu, chifukwa katundu wolemera pa thupi la kugonana fairer chingayambitse zotsatira wabwino kwambiri.

muyezo zolimbitsa

Kumene, pulogalamu TV maphunziro kwa atsikana zikuphatikizapo ntchito wamba. Iwo anachita motere:

1. Ndikufuna kugona pansi bwino, miyendo ndichotse pa mawondo, ndi kupuma pansi ndi manja kumbuyo mutu adzayambira.
2. Pa kutulutsa ndi, kukweza mapewa, kenako masamba. Mchiuno nthawi zonse amakhalabe chikhalidwe cha chuma, kutsatira mwamphamvu pansi.
3. Monga angapo masekondi, kuchepetsa tsamba mmbuyo ndi mapewa pansi (pa mpweya wa).

Kulondola zolimbitsa thupi n'kofunika kwambiri, chifukwa mukatero zotsatira anakhumba kudikira nthawi yaitali.

Nsonga

Pakuti mawonekedwe abwino a thupi wamkazi adzafunika mphindi 15 zokha patsiku. Zochita, zophweka kwambiri kupereka cubes pa atolankhani ndi chikhalidwe chabwino.

Kubwereza ayenera kuchitidwa pafupifupi 20-45 nthawi. Kwambiri Usatong'olere nokha ndi kuchita zonse mwa mphamvu Sikuti, koma chisoni nokha, mu nkhani iyi si koyenera. Munthu aliyense yekha akhoza kudziwa chimene mtundu wa katundu angapereke thupi kotero kuti bwinobwino popanda vuto.