Tikukamba za masewera olimbitsa thupi, kukhazikitsidwa mwadongosolo komwe kungasinthe chiwerengero chanu kupitirira kuzindikira.
Ngakhale mutapita ku masewera olimbitsa thupi nthawi zonse ndikuwona kusintha kwakukulu kwa kulemera kwake, mbalizo sizimatha mpaka kumapeto. Koma madera ovuta amatha kuchotsedwa ndi maphunziro apadera. Wday.ru imapereka masewera asanu ndi limodzi ochita bwino kwambiri m'chiuno chochepa komanso mavu kuti akuthandizeni kusanzikana m'chiuno mwanu mpaka kalekale.
Timachotsa Boca. Khwerero 1: "njinga"
Gona chagada, ikani manja anu kumbuyo kwa mutu wanu ndipo tambasulani zigongono zanu kumbali zonse.
Mapazi adayimitsidwa, mawondo amapindika pa madigiri 90 ndikuyika ndendende pamwamba pa chiuno.
Kwezani mapewa anu pansi ndikutambasula khosi lanu - iyi ndiye malo oyambira.
Inhale, pamene mukutulutsa mpweya, tembenuzirani thupi kumanzere, kukoka chigongono chanu chakumanja ndi bondo lakumanzere kwa wina ndi mzake.
Panthawi imodzimodziyo, tambasulani mwendo wanu wakumanja kutali ndi inu (pafupi ndi pansi, ndizovuta kwambiri).
Pamene mukukoka mpweya, bwererani kumalo oyambira. Kenako chitani kupotokola komweko kumanja kuti mumalize kubwereza kumodzi.
Chiwerengero cha kubwereza: 20-25
Chiwerengero cha njira: 2
Ntchito: minofu ya m'mimba oblique
Ntchito 2: chotsani mbali ndi miyendo yokweza
Gona chammbali, kupumira pa chigongono chako chakumunsi, ndipo chotsani dzanja lanu lina kumbuyo kwa mutu wanu.
Pamene mukukoka mpweya, kwezani mwendo wakumtunda 30-40 masentimita pamwamba pa m'munsi, mukutulutsa mpweya, kukoka mwendo wakumunsi kupita kumtunda ndikuimirira kwa mphindi imodzi.
Inhale ndipo pamene mukutulutsa mpweya, bweretsani miyendo yonse pansi. Yesetsani kusagwetsa thupi kutsogolo kapena kumbuyo.
Ngati kuli kovuta kusunga bwino, ikani dzanja lapamwamba pansi, ndikuwonjezera gawo la chithandizo.
Kumbuyo kumakhalabe molunjika panthawi yonse yochita masewera olimbitsa thupi, khosi limakhala lalitali, mapewa amawongoka.
Chiwerengero cha kubwereza: 15-20
Chiwerengero cha njira: 2 mbali iliyonse
Ntchito: abductors a ntchafu, oblique minofu ya pamimba
Ntchito 3: kupindana ndi mpira
Zochita izi zitha kuchitidwa ndi mpira wolimbitsa thupi komanso ndi chopukutira chokhazikika m'manja mwanu (njira yachiwiri ndiyosavuta).
Gwirani mawondo anu, kwezani manja anu mmwamba ndikupuma kwambiri.
Pamene mukutulutsa mpweya, tembenuzirani thupi lanu kumanja, kuyesera kusunga bwino ndi kusunga chiuno chanu ndi chiuno chanu.
Pamene mukukoka mpweya, bwererani kumalo oyambira ndikutambasula.
Exhale mbali ina, pumani mpweya mmbuyo. Kupindika kwa torso kuyenera kuchitika ndendende m'chiuno, pomwe kupatuka kwa lumbar sikuwonjezeka.
Kuti zikhale zosavuta kusunga malo oyenera, phatikizani ntchito ya minofu ya gluteal ndi abs. M'munsi mbali yopendekeka ikuchitika, mofulumira mudzatha kuchotsa mbalizo.
Chiwerengero cha kubwereza: 15-20 mapeyala a otsetsereka
Chiwerengero cha njira: 2
Ntchito: minyewa yam'mimba ya oblique, minofu yamapewa (static)
Ntchito 4: katatu pose
Yoga asana izi sizingogwira ntchito minofu yanu yofananira, komanso imathandizira kutambasuka kwa mwendo, kuthandizira pakuphunzitsidwa bwino, ndikungobwezeretsa kupuma kuchokera pazochita zitatu zam'mbuyomu.
Imani ndi mapazi anu otambasula kwambiri (pafupifupi mapewa atatu m'lifupi pakati pa mapazi), ndi chala chakumanja kunja ndi chala chakumanzere madigiri 45 mkati.
Gwirani manja anu kumbali, manja akuyang'ana pansi.
Inhale, pamene mukutulutsa mpweya, fikirani dzanja lanu lamanja, kusunga manja anu onse mofanana pansi, ndipo tambani mbali zanu diagonally.
Pambuyo pa torso kusunthira kumanja kumanja kwa pelvis ndikutalikitsa bwino, ikani dzanja lanu lamanja pa mwendo wanu wakumunsi, ndikukweza dzanja lanu lamanzere mmwamba, dzanja lanu likuyang'ana kutsogolo.
Yesetsani kuti mbali panthawiyi isakhale yozungulira, m'malo mwake, kukoka nthiti zamanzere, motero kukankhira mbali yamanja pansi ndikupitiriza kutalikitsa.
Moyenera, payenera kukhala katatu mkati mwa mbali yakumanja, mwendo ndi mkono.
Gwirani malowa kwa 10 kupuma, kenaka bwerezani mbali inayo.
Chiwerengero cha njira: 2 mbali iliyonse
Ntchito: oblique m'mimba minofu, mwendo minofu
Hoop yokhazikika imathanso kupatsanso m'chiuno mwanu mawonekedwe akuthwa. Chifukwa cha kupaka minofu, kufalikira kwa magazi m'dera lamavuto kumakhala bwino, cellulite imachotsedwa ndipo khungu limakhazikika. Chifukwa chake, ngati mulibe mwayi wokaonana ndi akatswiri ochita masewera olimbitsa thupi 2-3 pa sabata, gulani hula hoop, makamaka ndi zinthu zakutikita minofu, ndikuphatikiza mphindi 10-15 zozungulira pulogalamuyo. Langizo la Newbie: Yambitsani kulimbitsa thupi kwanu mutavala zovala zothina kuti mupewe makwinya ndi kuwawa.
Nthawi: pafupifupi. 5 min.
Chiwerengero cha njira: 2-3
Ntchito: minofu yonse ya m'mimba, minofu yam'mbuyo, ntchafu ndi matako
Gona kumanzere kwako, tambasulani miyendo yanu, ndipo ikani chigongono chanu pansi pa phewa lanu.
Tsatirani mkono wanu ndikukweza ntchafu ndi chiuno pansi, kugawa kulemera kwakunja kwa phazi lakumanzere ndi kumanzere.
Dzanja lachiwiri limakhala kumanja, ndipo thupi lonse liri mu mzere umodzi wowongoka.
Ngati mukufuna kufewetsa mawonekedwe, pindani ndi kuika bondo lanu lakumanzere pansi, kusiya phazi lanu lakumanja pakatikati pa phazi.
Gwirani malowa kwa 30-40 masekondi, ndiyeno kuchita angapo springy kayendedwe ka m'chiuno mmwamba ndi pansi ndi yaing'ono matalikidwe.
Onetsetsani kuti khosi silifupikitsidwa, ndipo chifuwa chimakhala chotseguka nthawi zonse. Bwerezani chirichonse kumbali inayo.
Nthawi: 30-40 sec statics + 20-30 sec. "Springs"
Chiwerengero cha njira: 2 mbali iliyonse
Ntchito: oblique m'mimba minofu, mapewa minofu
Wophunzitsa wamkulu pa netiweki yama studio olimbitsa thupi SMSTRETCHING, wophunzitsa zamagulu ndi maphunziro ake
"Kuwonjezeka kwa m'mphepete ndi zotsatira za zinthu ziwiri: kumasuka kwa minofu ya m'mimba ndi mafuta a thupi. Zinthu zonsezi zitha kukhudzidwa, - akutero Denis Solomin, wophunzitsa wamkulu wa unyolo wa studio yolimbitsa thupi ya SMSTRETCHING. - Kuti minofu imveke bwino, kuchita masewera olimbitsa thupi kumafunika pa thupi lonse, osati pa malo ovuta okha. Apo ayi, zimadzaza ndi kuwonjezeka kwa kuchuluka kwa minofu m'mimba. Koma kamvekedwe ka minofu ya m'mimba ndi yofunika.
Palinso chinyengo chaching'ono: kuti chiuno chiwoneke chowonda, muyenera kukulitsa chiuno, matako, mikono ndi kumbuyo. Ngati muwonjezera voliyumu pang'ono kumadera awa, chiuno chidzawoneka chaching'ono.
Mafuta amatha kuchotsedwa m'njira zambiri: kuchita masewera olimbitsa thupi owerengera ma calorie, kuchepetsa magawo, kapena kusintha zakudya. Ndikupangira kuwerengera zopatsa mphamvu kuti zikuthandizeni kumvetsetsa kuchuluka kapena kuchepa komwe mumadya patsiku. Zolimbitsa thupi zomwe zalembedwa m'nkhaniyi ndizabwino kwambiri pakuwongolera minofu yanu. Ngati muwonjezera ma calorie ambiri, ndiye kuti mutha kupeza thupi langwiro.
Chinthu chokha chimene ndingawonjezere ndi masewera olimbitsa thupi minofu yozama ya m'mimba.
Imani patsogolo pa galasi ndikuyika manja anu kumbuyo kwa mutu wanu.
Kokani mpweya kwambiri kuti nthiti ikule ndipo nthiti ziwonekere pagalasi.
Kenako tulutsani mpweya wonse pang'onopang'ono, ngati mukuwuzira makandulo 100 pa keke. Nthiti ziyenera kubisika ndipo chiuno chikhale cholimba. Mudzamva kupanikizika m'mimba mwanu, kutsogolo ndi kumbali.
Bwerezaninso izi, kuwongolera kayendetsedwe ka nthiti ndikumva kuti mimba ikutambasula ndikumangirira pamene ikugwirizanitsa.
Chitani 12-15 reps kwa 3-5 seti. Chitani m'mawa, madzulo, komanso musanaphunzire. Ngati mutu wanu wayamba kupota kuchokera pakupuma kwamphamvu, ndiye kuti muchepetse kuchuluka kwa kubwereza koyamba ndikufikira manambala omwe akulimbikitsidwa pakulimbitsa thupi kotsatira. “