Kanema wapamwamba kwambiri wa 10 wazolimbitsa thupi m'mawa ndi Olga Saga

Ngati mukuganiza kuti kuchita masewera olimbitsa thupi nthawi zonse, mukhoza kunyalanyaza malipiro, uku ndikusamvana. Kuchita masewera olimbitsa thupi kwabwino m'mawa mkati mwa ola limodzi mutadzuka kumayambitsa machitidwe onse ofunikira am'thupi, kumatsogolera thupi kumamvekedwe ndikuwonjezera chitetezo chokwanira. Tikukupatsirani makanema 11 osiyanasiyana ochita masewera olimbitsa thupi kunyumba ndi Olga Saga.

Koma musanayambe kuwunikanso kanemayo ndi masewera olimbitsa thupi m'mawa, muyenera kumvetsetsa momwe kulipiritsa ndi chifukwa chiyani ndikofunikira kuchita masewera olimbitsa thupi mukadzuka?

Kugwiritsa ntchito masewera olimbitsa thupi m'mawa:

  • Kuchita masewera olimbitsa thupi kumathandizira kuti thupi lichoke panjira yogona kupita kugalamuka, kumayambitsa njira zonse zakuthupi m'thupi.
  • Masewera am'mawa amathandizira kutulutsa mpweya kwa minyewa yonse ya thupi, komanso, makamaka, ubongo. Imawonjezera kukhazikika komanso kufulumizitsa malingaliro.
  • Kuchita masewera olimbitsa thupi m'mawa kudzakuthandizani kuti mukhale ndi maganizo abwino komanso kuchepetsa mwayi wokhumudwa masana.
  • Kulipiritsa kunyumba pafupipafupi kumathandizira kuti zida za vestibular zizigwira ntchito bwino, motero zimathandizira kulumikizana komanso kukhazikika.
  • Kuchita masewera olimbitsa thupi am'mawa kumalimbikitsa bwino, kumathandizira kuchita bwino komanso kumapereka nyonga kwa tsiku lonse.
  • Kulipiritsa kumawonjezera kufalikira kwa magazi, komwe kumakhudza magwiridwe antchito a kupuma ndi ubongo.
  • Kuchita masewera olimbitsa thupi nthawi zonse kumathandiza kulimbikitsa chitetezo cha mthupi komanso kumawonjezera kukana kwa thupi kuzinthu zoipa za chilengedwe.

Monga mukuonera, kulipira sikumangowonjezera thanzi komanso kumathandiza kuti mukhale ndi tsiku bwino momwe mungathere. Mutha kuchita masewera olimbitsa thupi m'mawa muvidiyoyi, makamaka tsopano akupereka makochi osiyanasiyana osiyanasiyana. Ndikupatseni kuti musamalire kulipira kunyumba kuchokera ku Olga Saga.

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Kanema wokhala ndi mtengo wakunyumba kuchokera kwa Olga Saga

Olga Saga ndi mlembi wa mndandanda wa mapulogalamu "Flexible body". Komabe, mavidiyo ake amawongolera osati pa chitukuko cha kusinthasintha ndi kutambasula, komanso pa thanzi la chamoyo lonse. Pa njira yake mutha kupeza zovuta zotsegulira zolumikizira m'chiuno, kaimidwe koyenera, kusintha magwiridwe antchito a zida za locomotor. Komanso Olga wapanga mavidiyo angapo kuti azilipira kunyumba, mutha kuchita mukadzuka.

Mapulogalamu okhalitsa kwa mphindi 7-15, koma mutha kuphatikiza makalasi angapo kapena kuchita kanema kamodzi kubwereza pang'ono, ngati mukuyang'ana masewera olimbitsa thupi okhalitsa kunyumba munthawi yake.

1. Zolimbitsa thupi zam'mawa kuti mudzuke mosavuta (Mphindi 15)

Kuchita zofewa pakudzutsidwa kudzakuthandizani kuti muzimva mphamvu ndi mphamvu zatsiku lonse. Kanemayu wa kulipiritsa kunyumba ndi wofunikira makamaka pakuwongolera kaimidwe, kulimbikitsa msana ndi kuwulura kwa thoracic.

MORNING CHARGER kuti AKUZUKA kosavuta

2. Morning complex "fit and Slim" (9 mphindi)

Malowa samangopatsa mphamvu thupi lanu komanso adzakuthandizani kuti mukhale ochepa thupi. Kanema wamphamvu wokhala ndi masewera olimbitsa thupi am'mawa amakhala ndi ma asanas otchuka kwambiri kuti amveke minofu ndikulimbitsa msana.

3. Zochita zolimbitsa thupi zapakhomo - kulimbitsa thupi kwa miyendo (Mphindi 11)

Ngati mukuyang'ana mavidiyo ochita masewera olimbitsa thupi m'mawa motsindika pa thupi lapansi, ndiye yesani izi. Zochita zomwe zikufunidwa zidzakuthandizani kutenthetsa minofu ya m'miyendo yanu ndikuwonjezera kusuntha kwa mfundo za m'chiuno. Komanso pulogalamuyi ikhoza kuyendetsedwa ngati kutentha musanayambe kugawanika.

4. “Kugalamuka” Kovuta (Mphindi 8)

Zovuta zazifupi za kusinthika kwa Wake-up kwa nsana wanu ndi kaimidwe koyenera. Mudzapeza mapindikidwe ambiri kutsogolo ndi kumbuyo, zomwe zimathandiza kuti msana ugwedezeke ndikubwezeretsanso ntchito ya minofu ndi mafupa.

5. Morning energosberegayushie complex (12 minutes)

Kanema wa zolimbitsa thupi m'mawa makamaka umalimbana kutenthetsa ndi kuwongolera magwiridwe antchito a ziwalo zamkati. Mudzapeza kuchuluka kwa kasinthasintha kwa thupi, komanso masewera olimbitsa thupi kuti azitha kusinthasintha minofu, mitsempha ndi tendons.

6. Masewera olimbitsa thupi am'mawa "Pulasitiki, kuyenda komanso kusanja" (mphindi 9)

Kanema wa zolimbitsa thupi m'mawa kunyumba umalimbana chitukuko cha kusuntha kwa magulu onse akuluakulu. Zochita zolimbitsa thupi zimakhalanso zangwiro ngati masewera olimbitsa thupi.

7. Kulimbitsa m'mawa (mphindi 10)

Pulogalamuyi ndi yoyenera kwa ophunzira apamwamba. Olga Saga adaphatikizidwa muvidiyoyi panyumba yomwe adapatsidwa ntchito zolimbitsa thupi zolimbitsa thupi m'mikono, msana, ntchafu ndi matako. Mukuyembekezera choyimirira choyimirira, mawonekedwe a garland, ikani chingwe chokhazikika ndikukweza manja ndi mapazi.

8. Zochita zolimbitsa thupi kunyumba ndi kutambasula tsiku lililonse (7 min.)

Kanema waufupi wa masewera olimbitsa thupi a m'mawa amayamba ndi masewera olimbitsa thupi a vyrajenii ndi kusinthasintha kwa msana. Ndiye mudzapeza zolimbitsa thupi pang'ono pa moyenera ndi kusinthasintha kwa mfundo za m'munsi thupi.

9. Morning complex "Energy and flexibility" (Mphindi 16)

Kanema adzakuthandizani kuti mukhale ndi mphamvu komanso mphamvu tsiku lonse, ndikuwonjezera kuyenda kwamagulu. Theka loyamba la kalasi liri pa malo okhala ndi miyendo yopingasa, ndiye mumapita kukayika galu woyang'ana pansi.

10. "Kudzuka mofewa" kwa oyamba kumene (14 mphindi)

Ndipo vidiyoyi yolipiritsa kunyumba kwa oyamba kumene, yomwe ingathandize kupititsa patsogolo kuyenda kwa mgwirizano ndi kusinthasintha kwa msana. Zochita zolimbitsa thupi zomwe zikufunsidwa zithandizanso kuti mitsempha ndi minofu ya thupi lanu ikhale yolimba.

11. Kulipiritsa msana chifukwa cha kupweteka kwa msana (Mphindi 10)

Kusankha kolipiritsa kunyumba kudzakuthandizani kulimbitsa msana, kubwezeretsanso magwiridwe antchito a minofu ndi mafupa, kuti mukhale osinthika kumbuyo. Kanemayu amalimbikitsidwa makamaka kwa omwe akukhudzidwa ndi ululu wammbuyo.

Yesani makanema onse omwe aperekedwa kuti muzichita masewera olimbitsa thupi m'mawa kapena sankhani zomwe zingakusangalatseni kwambiri kutengera kufotokozera kwanu. Olga Saga ndi katswiri weniweni pankhani yochita masewera olimbitsa thupi, kukulitsa kusinthasintha komanso kutambasula, kuti athetse ululu wammbuyo. Yambani kuchita m'mawa nthawi zonse kwa mphindi 10-15, ndipo thupi lanu lidzakuthokozani.

Onaninso zopereka zathu zina:

Yoga ndikutambasula kovuta kulimbitsa thupi

Siyani Mumakonda