Khwerero-kutentha kwapakhomo kunyumba

Si chinsinsi kuti ndi katundu wambiri wambiri womwe umalola munthu kulemera kwake kwambiri. Pachifukwa ichi, kupititsa patsogolo kwa aerobics kwawonetsetsa kuti kwachitika nthawi yaitali: tsopano ndi imodzi mwa mitundu yodziwika bwino ya thupi labwino kwa onse amene akufuna kutsuka m'mimba, kuti abweretse miyendo ndi miyendo yabwino. Ngakhale ngati mulibe mwayi wopita ku kampani yolimbitsa thupi, mungathe kudzikonzekera mosavuta pang'onopang'ono-kuthamanga mofulumira kwa oyamba kumene kunyumba.

Khwerero-kutentha kwapakhomo kunyumba

Kwa makalasi oterowo mudzafunikira makhalidwe omwe mumayenera kugula nthawi imodzi ku sitolo ya masewera. Komabe, nkotheka kuti zambiri zomwe zili zothandiza kale kale kunyumba kwanu.

1. Khwerero kapena sitepe. Ichi ndi chinthu chomwe chimatsata sitepe, chomwe chiri choyimira chachikulu chazochitikazo. Kawirikawiri kutalika kwake ndi pafupifupi masentimita 20-30, apamwamba - ndibwino kulemera, koma zovuta. Ngati simunachite masewera kwa nthawi yayitali, ndi bwino kuti musasankhe kwambiri. Amisiri ambiri amapanga zipangizo zogwiritsidwa ntchito - njirayi ndi yabwino.
2. A awiri a dumbbells. Kawirikawiri, timagwiritsa ntchito mankhwala osokoneza bongo 1.5 - 2 kg wolemera. Zosankha zolemetsa ndizosafunikira kugwiritsa ntchito - katunduyo ali wolimba mokwanira, ndipo ndi zilembo zazikulu, mungathe kutaya zonse zomwe mumapanga chifukwa cha kutopa kwambiri. Ndikofunika kufotokoza makhalidwe amenewa pang'onopang'ono ku masukulu.
3. Nthawi zina kuthamanga kwa aerobics kumaphatikizapo kuchita masewera ndi fitballs kapena mipira yowunikira, koma kunyumba si nthawizonse yabwino. Ngati mulibe malo ochulukirapo magulu, ndi bwino kusiya kugwiritsa ntchito chikhumbochi.
4. Zabwino zabwino. Musamapange nsapato kapena mu Czechs simungathe - kupsyinjika kwambiri pa bondo ndi mawondo. Sankhani masewera olimbitsa thupi.
5. Masewera. Sankhani malinga ndi kukoma kwanu - akabudula, mathalauza kapena ma breeches ndi T-shirt. Zovala ziyenera kukhala zomasuka komanso zomveka bwino.

Ndizo zonse zomwe zimakuthandizani kuti mutenge zozizira-pakhomo kunyumba! Ndizovuta kuphunzira maphunziro a kanema, omwe tsopano ali pa intaneti.

Kukhala ndi moyo wabwino: kutsika kwa aerobics kunyumba

Muzigawo zapamwamba-kuthamanga kwa madzi, magulu oyambirira amagwiritsidwa ntchito, omwe akuphatikizidwa mu zochitika ndi zosiyana. Tiyeni tione ena mwa iwo.

Kuchita masewera olimbitsa thupi 1. Gawo loyamba (3-5 mphindi)

Iyi ndi sitepe yowonjezera yomwe imachitidwa pofuna kutentha popanda kugwiritsa ntchito sitepe. Chitani masitepe oyenda mbali, ndikuika phazi limodzi. Kodi mwadziwa? Ndipo tsopano yonjezerani maulendo kawiri. Ndiye kachiwiri, yendani pang'onopang'ono. Pambuyo pake, phunzirani masitepe amodzimodzi, koma musakweze phazi pansi, koma mutenge pansi. Manja amagwiranso ntchito: poyamba amatsitsa pamtanda, koma ndi sitepe iliyonse amafunika kuwongoledwa.

Kuchita masewera olimbitsa thupi 2. Kugwirana

Chitani zojambulazo, zofanana ndi zomwe zapitazo, koma muthamangire miyendo pamadondo, pafupifupi kukhudza zidendene zazing'ono. Njira ina yoyamba ndi yachiwiri yochita masewera olimbitsa thupi. Kenaka chitani ntchitoyi: pangani masitepe awiri ndi sitepe, ndipo pa chidendene chachitatu chitengere ku nsomba.

Kuchita masewero olimbitsa thupi

Tengani sitepe pa phazi lanu lakumanja, ikani phazi lakumanzere, tulukani pa sitepe - yoyamba pomwe, pomwepo. Pambuyo pa mphindi 2-3, pangani mwendo wakutsogolo. Limbikitsani msinkhu wopambana kwambiri.

Kuchita masewera olimbitsa thupi

Yambani phazi lanu ndi phazi lanu lakumanja, ikani phazi lanu lakumanzere, liyikeni pazenga zanu, ndipo mwamsanga mubweretseni pansi, ndipo tsitsani phazi lanu lamanja. Pambuyo pa mphindi 2-3, sintha miyendo yanu.

Kuchita masewera olimbitsa thupi

Tengani sitepe pa phazi lanu lamanja, khalani bondo lakumanzere ndikukoka mpaka mmimba, kenako pitani pansi ndikusintha miyendo yanu. Ngati mutasintha ndondomekoyi, motero mumakhala ndi maganizo abwino - ndicho chiyambi chazochitikazo. Kuthamanga pa sitepe yowonjezera, yofanana ndi kuvina kumayendetsanso kuti muzichita mosangalala, nyimbo zokondwera - kodi iyi si njira yabwino kwambiri yothetsera thupi lanu?