Zochita za miyendo yopepuka

Ngakhale amayi omwe ali ndi chifaniziro cha "triangle" akudandaula za khungu kawiri ndipo amachira manja, ndipo "maapulo" amatha kutulutsa makina osindikizira, mtundu wa "peyala" ukugunda mwamphamvu ndi miyendo ndi matako. Kugwira ntchito mwakhama, makamaka kuphatikizapo kulongosola molondola, n'zotheka kuika mofulumira kuti mbali iliyonse ya thupi ikhale yolimba.

Zovuta zovuta zowononga miyendo

Atsikana ambiri akufufuza njira zosavuta, koma zothandiza kuti miyendo ikhale yolemera , chifukwa kuti aphunzire zovuta zambiri, alibe nthawi kapena chilakolako. Pachifukwa ichi, yankho lake ndi losavuta: mudzathandizidwa ndi ukalamba wabwino. Pali malamulo ena omwe amathandiza kuti zikhale zida zotsutsana ndi mafuta:

1. Kuthamanga kumayenera kukhala kawirikawiri, katatu pa sabata. Zonsezi ndizowononga nthawi, kupatula ngati inu, ndithudi, mumagwiritsa ntchito masiku omwe mwatuluka kuti mupite nawo kuntchito ndi zochitika zina ku gulu labwino.
2. Thupi limaphatikizapo njira yogawaniza mafuta pokhapokha ataphunzitsidwa kwa mphindi makumi awiri, ndipo chifukwa chake zimakhala zopanda nzeru kuyendetsa mphindi zosachepera 30-40. Inde, tikufunikira kuyamba ndi chiwerengero chaching'ono.
3. Kuthamanga kuyenera kukhala kosiyana: ndi mofulumira kwambiri, kenako pang'onopang'ono, kenako ndikudumphira, kenaka kumapiri. Zimatopetsa, koma mukhoza kuyenda ulendo umodzi ndi miniti ya zochitika zoterezi. Chinthu chachikulu sikuti asiye kugwira ntchito yonse!
4. Kuphatikizapo chiwopsezo choipa cha chilengedwe: kapu ya khofi popanda shuga ndi kirimu, koma ndi sinamoni, idzakuthandizani kuti mudye mphamvu zambiri ndipo musatopa. Muyenera kumwa maminiti 15 musanaphunzire.

Zochita zoterezi zowononga kulemera m'madera ambiri zimapezeka kanthawi kochepa chabe. M'nyengo yozizira ndi koyenerera kutengera anthu othamanga ndi chingwe. Muyenera kuphunzitsa chimodzimodzi - kuphatikizapo miniti yokhala ndi mphindi yokwanira.

Makhalidwe a thupi kwa miyendo yochepa

Mitundu ya aerobic nthawi zambiri imatchedwa yoyenera kwambiri kulemera, komabe si aliyense amene amawakonda. Ambiri akudzifunsa kuti ndi zochitika zotani zomwe zimapangitsa kuti miyendo yolemera imachepetse kunyumba. Pali zochepa zomwe mungasankhe, ndipo tidzakambirana zogwira mtima kwambiri. Zowopsya ndizofotokoza zambiri ndikukuthandizani kupanga magulu osiyanasiyana a minofu:

1. Monga kutentha, dumpha ndi chingwe kwa mphindi zisanu. Ichi ndi chikhalidwe choyenera - minofu iyenera kutenthedwa, ndipo kudumphira kumathandiza kwambiri kuti mutaya thupi.
2. Yambani ndi mipando yachikale: mapazi amphindi mbali, manja patsogolo panu. Tengani pakhosi, bendani miyendo yanu kumbali ya 90 digiri. Ikani ma seti 3 a maulendo 15.
3. Pakuti mbali yamkati ya ntchafu ndi masewera abwino "sumo": miyendo ndi yayikulu kuposa mapewa, masokosi amayang'ana kutali kwambiri momwe zingathere, manja m'chiuno. Squat, kusunga nsana wanu. Ikani ma seti 3 a maulendo 15.
4. Ntchito yabwino ndi zida zabwino zakale: kuima ndendende, phazi limodzi, kutsogolo kwa bondo liyenera kukhala madigiri 90. Gwiritsani ntchito kayendedwe ka katatu kogwiritsa ntchito mawondo. Chitani ma seti atatu pa nthawi khumi.
5. Zitatha izi, mukhoza kupita ku zosavuta. Imani pazinayi zonse, bwererani mwendo wakunjika. Limbikitsani molunjika momwe zingathere, kenaka mubwereze mwendo wachiwiri. Ikani ma seti 3 a maulendo 15.
6. Imani pazinayi zonse, bwererani mwendo wakunjika. Kwezani, kugwedezeka pa bondo, mozama momwe mungathere, kenaka kubwereza mwendo wachiwiri. Ikani ma seti 3 a maulendo 15.

Kuchita miyendo ya miyendo yolemetsa kumakhala kovuta kwambiri ngati mukufa ndi kukhuta kwanu ndikusiya zonunkhira, zonenepa ndi zokoma. Izi zingathe kudyedwa pang'onopang'ono mpaka 12.00. Kotero inu mwaika chiwerengerocho mofulumira mofulumira kwambiri.