Zochita zolimbitsa thupi, zolimbitsa ndi kupumula kubwerera ndi Katerina Buyda

Ndi kuphunzitsidwa nthawi zonse komanso kukhala moyo wongokhala mmbuyo amapeza katundu wolemetsa womwe ungayambitse kupweteka komanso kusapeza bwino. Tikukupatsani chidwi kanema wina wapamwamba kwambiri wopumula ndi kuchira ma spins, kulimbitsa ndikuwonjezera kusinthasintha kwa msana, zomwe zimapangidwa ndi mphunzitsi Katerina Buyda. Kanema mu Chirasha, kotero mumvetsetsa malingaliro onse a mphunzitsi, omwe ndi ofunika kwambiri pamaphunzirowa.

Asanayambe kukhazikitsidwa kwa mapulogalamu Katherine Buyda amalangiza kuti ayang'ane kanemayo mosamala ndikuwona ndondomeko ya machitidwe, njira ndi kuphedwa. Pa chizindikiro kusintha malo a thupi ndi kupitiriza ntchito yotsatira.

Pochita zolimbitsa thupi kunyumba timalimbikitsa kuwonera nkhani yotsatirayi:

  • Zonse za zibangili zolimbitsa thupi: ndi chiyani komanso momwe mungasankhire
  • Zochita zabwino kwambiri 50 pamimba mosabisa
  • Mavidiyo 20 apamwamba ochita masewera olimbitsa thupi kuchokera ku Popsugar
  • Azimayi apamwamba 20 othamanga nsapato zothamanga bwino
  • Zonse zokhudzana ndi Push-UPS: zimawonekera + ma pushups
  • Zochita 20 zapamwamba zolimbitsa minofu ndi thupi lamphamvu
  • Zochita 20 zapamwamba zokulitsa kukhazikika (zithunzi)
  • Zochita 30 zapamwamba za ntchafu yakunja

Zochita zinayi zakumbuyo ndi Katherine Buyda

Katerina Buyda - Mlengi wa maphunziro a wolemba pamaziko olimba, yoga ndi kuvina. Pulogalamu yake sikuti imangokuthandizani kuti mukhale ndi chithunzi chowoneka bwino, komanso thupi lathanzi. Chisamaliro chachikulu ndi chidwi chimafunika kumbuyo ndi msana, zomwe ndi maziko a dongosolo lonse la minofu ndi mafupa. Katerina Buyda adapanga Zolimbitsa thupi 4 zosiyanasiyana kutengera masewera olimbitsa thupi osasunthika ndi asanas zomwe zingakuthandizeni kukonza thupi lanu:

1. Kuchita masewera olimbitsa thupi kuti kusinthasintha kwa kumbuyo (Mphindi 15)

Kanemayu adzakuthandizani kusinthasintha kwa msana, kusintha kaimidwe, kubweretsanso kupindika kwachilengedwe kwa msana, kuwulula nthiti ndi mapewa. Kusinthasintha kwabwino mumsana kudzakuthandizani kukonzekera ma backbends ovuta kwambiri. Mu kanema wa kusinthasintha kwa kumbuyo kumaphatikizapo zochitika zotsatirazi ndi asanas: kaimidwe ka Sphinx, uta, mphaka, mlatho, pulawo, mphepo, mwana, galu woyang'ana pansi wokhotakhota, mlomo wa galu m'mwamba.

Mphindi 15 kusinthasintha kwa msana | Yoga kwa oyamba kumene | Yoga kunyumba | Woyamba Kusinthasintha Chizoloŵezi

2. Kuchita masewera olimbitsa thupi kuti mupumule (kupumula) kumbuyo (mphindi 15)

Kwa iwo omwe akufuna kupumula msana, kusintha kaimidwe ndikuchepetsa kupsinjika komanso kusapeza bwino, muyenera kusankha masewera olimbitsa thupi kuti mupumule kumbuyo. Zimakhazikitsidwa pamitundu yosiyanasiyana yokhotakhota pansi, zomwe zingakuthandizeni kuchotsa kupsinjika kwa msana ndi msana. Kanema wopumula kumbuyo ali ndi machitidwe otsatirawa: 8 mitundu yosiyanasiyana ya crunches atagona pansi, kutambasula, kaimidwe, mphepo, amphaka, mwana.

3. Kuchita masewera olimbitsa thupi kulimbikitsa msana (Mphindi 15)

Ngati m'malo mwake mukufuna kugwira ntchito yolimbitsa corset ya minofu ndikupangitsa kuti msana wanu ukhale wamphamvu, ndiye sankhani kanema kuti mulimbikitse msana. Chifukwa cha masewera olimbitsa thupi, mudzabweretsanso kamvekedwe ka khomo lachiberekero, lumbar ndi zigawo za sacral za msana. Chidwi pa zolimbitsa thupi zina zikuwonetsedwa m'mitundu ingapo, sankhani njira yabwino kwambiri kwa inu. Mu kanema wolimbikitsa kumbuyo kumaphatikizapo zochitika zotsatirazi: kaimidwe tebulo, mphaka, Mbawala, ng'ona, galu woyang'ana pansi, ziwala, mlatho wachitsulo, mwana.

4. Kuchita masewera olimbitsa thupi athanzi lakumbuyo (mphindi 45)

Mu kanema kuti achire kumbuyo kunabwera pafupifupi zochitika zonse zomwe mudakumana nazo muzomwe zafotokozedwa pamwambapa mphindi 15. Mumagwira ntchito komanso kusinthasintha, komanso kulimbikitsa komanso kupumula kwa msana. Uwu ndiye masewera olimbitsa thupi kwambiri pamsana wanu, kotero ngati mutha kusunga nthawi, pitilizani.

Ubwino wa masewera olimbitsa thupi kumbuyo ndi Katherine Buyda

Chonde dziwani maubwino otsatirawa a kanema wolimbitsa thupi pafupipafupi ndi Katerina Buyda:

  1. Mudzawongolera kaimidwe kanu ndikuwongola msana wanu.
  2. Chotsani ululu wammbuyo ndi m'chiuno.
  3. Wonjezerani kusinthasintha kwa kumbuyo ndipo adzatha kuchita bwino komanso matalikidwe kuti achite kuphatikizapo kuchita masewera olimbitsa thupi.
  4. Palibe zolimbitsa thupi komanso zomanganso zovuta, munjira iliyonse mudzakhala mphindi imodzi - kulimbitsa thupi kosasunthika.
  5. Ma static postures a yoga amathandiza kwambiri kupumula kumbuyo ndikuwongolera kusinthasintha.
  6. Zochita zambiri zimawonetsedwa m'mitundu yosiyanasiyana, kotero mutha kusankha njira yoyenera kwambiri.
  7. Pali zolimbitsa thupi zinayi zomwe mungasankhe kutengera cholinga chanu: kusinthasintha, kulimbikitsa, kupumula komanso kutsitsimutsa kumbuyo.
  8. Katerina Buyda amapereka ndemanga mwatsatanetsatane pakukhazikitsa ukadaulo kuti phunziro lanu likhale logwira mtima momwe mungathere.

Zochita 20 zapamwamba zolimbitsa thupi ndi kumbuyo

Ngati musankha magawo a mphindi 15, mphunzitsi akulimbikitsani kuchita izi:

Ngati mumangokhalira kupota mphindi 15 patsiku, mudzatha kuti mudziteteze ku zovuta zomwe zingachitike msana m'tsogolomu. Ndipo ngati mwakumana kale ndi kusapeza bwino, kuuma ndi ululu wammbuyo, musachedwe maphunziro a mawa. Yambani kucheza lero.

Onaninso:

Yoga ndikutambasula Msana ndi m'chiuno

Siyani Mumakonda