Kanema wapamwamba kwambiri wotambasula kanema wopatukana + kuti azitha kutentha asanagawike

Maloto anga ndikuti ndigawe kapena kuyang'ana kuti ndiyambitse nyumba? Tikukupatsani chosankha chapadera komanso chothandiza kwambiri chokonzekera makanema otambasula! Ndi machitidwe awa mutsimikiziridwa kuti muphunzire kugawanika kunyumba.

Sindiwo makanema okhawo omwe amachita masewera olimbitsa thupi patali komanso mopingasa, komanso maphunziro onse atambasula. Ponseponse takusankhirani njira za 7 m'mabogi osiyanasiyana omwe mutha kuphatikiza ndikusinthana pakati pawo, kapena kuthana ndi zovuta chimodzi. Mwa makanemawa omwe agawanika, aliyense akhoza kupeza njira yoyenera yopangira twine.

Momwe mungapangire kugawanika: masewera olimbitsa thupi

Malamulo oyambira otambasula magawano

Musanapange tsatanetsatane wa kanema wa twine mfundo zazikulu zomwe muyenera kudziwa:

1. Osamvera kanema wam'mitu: agawanikeni tsiku limodzi, sabata, mwezi. Njira zamatsenga ayi! Inde, anthu omwe amasintha mwachilengedwe, mungafunike masabata angapo kapena mwezi umodzi kuti mugawanike. Koma anthu ambiri amaphunzira mtundu umodzi wokha wa zingwe zimatha kutenga miyezi isanu ndi umodzi, chaka chimodzi kapena kupitilira apo.
2. Kukhwima ndi kutambasula kumadziwika makamaka ndi mawonekedwe amomwe munthu amatengera komanso chibadwa chake. Komanso, ngati mukukulira muubwana wanu kapena msinkhu wanu pakadali pano, osachepera zaka 16, mudzapeza zosavuta kugawa.
3. Onetsetsani kuti muzimva kutentha musanawoloke. Mukamawotha bwino musanatambasule, ndiye kuti mapasa anu ndi ozama kwambiri. Kufikira thupi lotentha (pambuyo pa 10-15 mphindi za cardio) ndizosavuta.
4. Yesetsani kutambasula nthawi 5-6 pa sabata 30-60 mphindi ndi tsiku limodzi sabata. Ngati muli ndi mwayi wochita kawiri patsiku - chabwino, zikuthandizani kuti mukwaniritse cholingacho mwachangu. Koma musachite mopambanitsa.
5. Kuchita masewerawa pa chingwe mosavuta madzulo kuposa m'mawa. Koma kutambasula m'mawa kumapereka zotsatira zolimba.
6. Ndibwino kuti musapange zopuma kuti mutambasule tsiku limodzi. Kupanda kutero khalani okonzeka kukumana ndi zovuta m'mbuyomu.
7. Ngati muli ndi nyumba yozizira nthawi yotambasula madiresi ofunda kuti mukhale otentha komanso osatambasula minofu yolumikizana ndi mafupa.
8. Ngati mumakonda yoga, ndiye kuti onjezerani dongosolo lanu lolimbitsa thupi likuthandizani kuti muzigawa msanga. Mwachitsanzo, m'mawa mutha kuchita masewera olimbitsa thupi yoga - kutambasula zopatukana.
9. Kumbukirani kuti mukakhala pa chingwe chomwe mukutambasula muyenera kumasuka. Thupi lanu likakhala lolimba, kulimba kwa minofu ndi mafupa, ndikulimba komwe kumagawanika.
10. Mulimonsemo ndizosatheka kufikira kupweteka, koma kusapeza kudzakhalapo. Mukamachita masewera olimbitsa thupi pa chingwe mumakoka minofu yanu, mitsempha, malo, kotero konzekerani kuti sizingakhale zosangalatsa komanso zosangalatsa. Ndipo popeza kutambasula kuyenera kukhala pafupifupi tsiku lililonse, ambiri amasiya maloto a twine ndikukwaniritsa cholinga.
11. Nthawi zambiri atsikana ndi amayi amapatsidwa magawo osavuta, anyamata ndi abambo - kuwoloka. Koma pali zosiyana.
12. Kugawanika kwakanthawi kumatha kugwira aliyense ndi msinkhu uliwonse. About twine yopingasa amakhulupirira kuti nthawi zina mawonekedwe amchiuno amatha kupewetsa thupilo (linali zonse).
13. Ngati mukufuna kufalikira mwachangu mutha kugula zida zowonjezera kuti mutambasuke bwino. Mwachitsanzo, pulogalamu yoyeseza yotambanitsa. Kutambasula pa simulator ndikosavuta komanso kosavuta - simufunikira kukakamizidwa kwakunja ndi kusungira. Makina oyeserera otambasulira minofu yanu azikhala omasuka, komanso omasuka kutambasula.

Konzekerani musanang'ambike: kuphatikiza kwamavidiyo

1. Dongosolo lochita masewera olimbitsa thupi ngati konzekera kutentha komwe timapereka apa: Kudziyimitsa musanachite masewera olimbitsa thupi: kulimbitsa thupi + mapulani. Chowonjezera chokha ndikumaliza komaliza kwa kutentha kwa mtima kumatha kukwezedwa mpaka mphindi 7-10.

2. Kutentha kwambiri pamaso pa thumba kwa mphindi 10. Pulogalamuyi ndiyabwino, koma mumatha kutentha musanagawanike. Mtsikana akuwonetsa zolimbitsa opanda nsapato, koma tikupangira kuti muziphunzitsa zokhazokha.

3. Kuchita masewera olimbitsa thupi a Cardio kwa mphindi 5, zomwe ndizoyenera kutenthetsa kusanaphwanye, zimapatsa gulu FitnessBlender:

4. Ngati mulibe nthawi yochuluka ndipo mukufuna kutentha musanang'ambike mwachangu, yang'anani kanemayo kwa mphindi zitatu (komabe, ndibwino kuti muzipereka kaye kutentha pamaso pa thumba ngakhale mphindi 10):

5. Imodzi mwamavidiyo abwino kwambiri kuti azimva kutentha asanapange zopatsa Katerina Buyda. Phunziroli limatenga mphindi 15, koma limayimira masewera olimbitsa thupi otambasula ndikutenthetsa thupi lisanatambasulidwe.

Momwe mungapangire kugawanika: makanema ojambula 7

Ndipo tsopano tiyeni tipite mwachindunji ku mapulogalamu omwe angakuthandizeni kuti mugawane. Osati kuti musankhe kanema imodzi yokha, ndizotheka kuchita chimodzimodzi ndi makochi osiyanasiyana kuti mukwaniritse zotsatira zake.

Kuti mutsegule playlist yonse, dinani pamzere wopingasa pakona yakumanja kwa kanemayo.

1. Kutambasula magawano ndi Elena Malova

Elena Malova, blogger wotchuka wa youtube komanso katswiri wa yoga, amakupatsirani sabata yoti mutambasule chifukwa chogawana. Pulogalamu yake imaphatikizapo zolimbitsa thupi 5 mphindi 20-25. Elena amadzipereka kuti azichita maulendo 5 pa sabata ndi masiku awiri opuma pa sabata masiku aliwonse. Ngati mkati mwa sabata simudzafika pazotsatira zomwe mukufuna, ndiye kuti mubwereza zovuta nthawi yochuluka momwe mungafunire, pang'onopang'ono ndikupita patsogolo ndikukulitsa kugawanika.

Mu zovuta izi ndi Elena Malova akuphatikizidwa Mavidiyo awiri pakugawana patsogolo, Mavidiyo awiri opatukana, mudzasintha pakati pa ndi Kanema 1 pazogawika zonse kamodzi. Pa chikhumbo ndizotheka kuphatikiza tsiku limodzi kutambasula mu kotenga nthawi komanso kutambalala twine. Ngati mukufuna kuphunzira chingwe chimodzi chokha, mutha kusankha kanema yomwe mukufuna ndikusinthana pakati pawo. Mwa njira, Elena mwiniwakeyo adati adakhala koyamba pazigawenga zaka 28 ndipo sanapatsidwe mwachangu.

Mwachidule:

• Kanema wa twine anali ndi magawo 5 ophunzitsira kwa mphindi 20-25
• Pulogalamuyi idapangidwa masiku a 7: 5 maphunziro + 2 masiku opuma pa sabata
• Kuphunzitsa Chirasha
• Pulogalamuyi ndi yoyenera kwa oyamba kumene
• Mukugwira ntchito yopingasa komanso yotenga nthawi yayitali

2. Kugawanika kwa masiku 30 kuchokera pa intanetifitnesstv

Pulogalamu yabwino kwambiri ya twine imapereka gulu la ophunzitsa ku our country mimosanatsu. Adapanga maphunziro omwe adapangidwira masiku 30 ophunzitsidwa tsiku ndi tsiku ndikuwonjezeka kwakanthawi kovuta. Pulogalamuyi ndiyabwino ngakhale kwa oyamba kumene komanso anthu omwe alibe kutambasula kwachilengedwe. Maphunzirowa adapangidwa kuti ngakhale anthu osakhazikika.

Makalasi amaphunzitsidwa ndi makochi angapo osiyanasiyana, makamaka pulogalamuyi imaperekedwa ku our country, koma pali mawu achi Russia. Makanema ena operekedwa mchilankhulo cha Chirasha. Maphunzirowa ndi sitepe ndi sitepe komanso yosavuta, koma pang'onopang'ono zovuta zamaphunziro zimawonjezeka. Osati kuti masiku 30 mudzatha kugawanika, koma kuti mutambasule ndikulimbitsa magawanidwewo mudzatero.

Mwachidule:

• Kanema uyu ovuta wa twine amaphatikizira kulimbitsa thupi 25 kwa mphindi 25-45
• Pulogalamuyi imatenga masiku 30, ndikukonzekera bwino
• Training m'chinenero Russian ndi Chiyukireniya
• Pulogalamuyi ndiyoyenera kwa oyamba kumene komanso osasinthasintha
• Mukugwira ntchito yopingasa komanso yotenga nthawi yayitali

3. Kutambasula mabatani kuchokera ku Malangizo aulesi Wovina

Mavidiyo ena osankhidwa bwino agawika katswiri wa ballerina wochokera ku England. Wa Alessia amapereka makanema afupifupi 4 pazogawika ndi kanema wa mphindi 25 pambali yogawanika. Malangizo aulesi Wovina Olimbitsa Thupi samaphatikizapo kutentha, koma a Alessia amapereka makanema omwe angakuthandizeni kuti muzimva kutentha: Kutentha Kwambiri. Komanso kuti muzitha kutentha musanachite masewera olimbitsa thupi pa chingwe mutha kupanga kanema yemwe tidakambirana kumayambiriro kwa nkhaniyi.

Kufotokozera bwino kwa vidiyo yotambasula magawano kuchokera ku Malangizo aulesi Wovina kudzakhala kuwunika kwa omwe adalembetsa Christine:

4. Kutambasula magawano ndi Olga Saga

Olga Saga pali makanema angapo achidule otambasula magawo a 10-15 mphindi. Mapulogalamu ake amadziwika ndi machitidwe ofewa komanso osangalatsa, omwe angasangalatse aliyense. Mutha kuphatikiza makanema angapo a Olga Saga athunthu m'makalasi ataliatali kapena kuti muwonjezere ndi njira ina potambasula posankha kwanu.

Njira yonse ya youtube Olga imadzipereka pakupanga kusinthasintha komanso kutambasula, chifukwa chake simungagwire ntchito ndi zingwe zokha, komanso kusinthasintha kwa thupi lonse. Mwa njira, ngati mukufuna kukhala pambali, mawonedwe athu ndi makanema omwe timasankha olumikizana ndi mchiuno ndi Olga Saga. Kuwulula kulumikizana kwa mchiuno ndi imodzi mwanjira zofunika kwambiri panjira yopita kuthumba.

5. Kugawanika kwamasiku 7 ndi Adee

Chovuta china chamasiku asanu ndi awiri, chomwe chingakuthandizeni kugawanika, chimapereka mphunzitsi wa yoga Adee patsamba lanu la youtube. Pulogalamu yake imaphatikizapo makanema 7 ndi mphindi 7-30, muyenera kuchita tsiku lililonse sabata. Mutha kutenga tsiku limodzi ndikupitiliza masiku asanu ndi awiri. Mudzagwira ntchito yotenga nthawi yayitali komanso yopingasa.

Adee amapereka mayendedwe ambiri, kuphatikiza yoga, kuti akukulitse kutambasula kwanu ndikuthandizani kugawanika kwakanthawi kochepa. Ngati mumakonda yoga, muwona kuti alinso ndi tsiku lopuma la masiku 30 kwa oyamba kumene 30 Series Beginner Yoga Series yomwe ingakuthandizeni kukonza magawano anu munthawi yochepa.

Mwachidule:

• Pulogalamu yomwe ili ndi makanema amapangidwa kuchokera ku Adee imaphatikizapo zolimbitsa thupi 7 pamphindi 30-35
• Mavidiyo okwanira sabata yonseyi
• Muyenera kuthana ndi tsiku lililonse kapena tsiku limodzi sabata
• Maphunziro amachitika mchingerezi
• Kuphunzitsa pa twine, mutha kuwonjezera yoga kwa oyamba kumene kuchokera ku Adee

6. Kutambasula kugawanika ndi Ekaterina Firsova

Wotchuka kwambiri pa YouTube potambasula twine adakhala Ekaterina Firsova. Amapereka kanema yamphindi 60, yomwe ingakhudze makamaka iwo omwe ali ndi nthawi yokwanira m'makalasi otambalala. Maphunziro a Catherine mu Studio, komanso machitidwe ake akuwonetsa atsikana angapo, kuti mutha kuyang'ana kwambiri anthu ofooka. Maphunziro amachitika mchilankhulo cha Chirasha.

Kokha pa youtube channel olimba nthawi timestudy_ru adalemba maphunziro ochepa ola limodzi ndi Ekaterina Firsova potambasula magawano, omwe angakhale okwanira pakukweza ndi kutalika kwa nthawi yayitali komanso yopingasa. Mutha kusintha makanema onse a 10 kapena kusankha zosangalatsa kwa inu. Koma ngati mumakonda makalasi ndi Catherine, mutha kugula mitundu yonse yamalipiro olipidwa patsamba lovomerezeka la kanjira.

Mwachidule:

• Ekaterina Firsova amapereka makanema angapo aulere otambasula zibowo
• Makalasi amathera ola limodzi, mwachitsanzo, kutambasula ndikwabwino komanso kovuta.
• Maphunziro amachitika mchilankhulo cha Russia
• Pulogalamuyi imagwiridwa ndi gulu lonse lomwe likukhudzidwa, lomwe ndi losavuta kuwonetsa zosankha zosiyanasiyana za masewera olimbitsa thupi.

7. Kutambasula ndi Katerina Buyda

Katerina Buyda ndi katswiri wina wotchuka wa yoga pa intaneti, yemwe amapereka makanema angapo oti atambasulidwe. Maphunziro ake ndiwofikirika komanso omveka bwino, motero zigwirizana ndi aliyense. Odziwika kwambiri anali awiri azolimbitsa thupi mpaka mphindi 30 kuti atambasule pakati ndikutalika kotalika. Ngati muli ndi malingaliro abwino pa yoga, mverani pulogalamu ya Yoganics kuchokera kwa Catherine, chifukwa chake mudzatha kugawa mwachangu.

Kuphatikiza apo, Catherine ndi Bugy amatola makanema achidule mphindi 5-10 kuchokera ku Spagatik. M'mavidiyo awa Katerina mwachitsanzo, womuthandizira (yemwe alibe zopatukana) akuwonetsa zoyeserera zoyambira ndikuwonetsa zolakwika ndi mphindi zofunika mkalasi. Ndi Catherine Buyda yekha yemwe amalingalira mosamalitsa mitundu yopitilira 25 yamitundu yosiyanasiyana ndi mitundu yawo yosavuta. Osati kuti mudzachita nawo makanema awa, koma osawona kufunikira kwawo.

Tikumbutsanso kuti koyambirira patsamba lathu panali nkhani zothandiza kwambiri zolimbitsa thupi:

• Kugawanika: Zochita 10 zothandiza kwambiri
• Kugawanika kwammbali: Zochita 12 zothandiza kwambiri

Yoga ndikutambasula kovuta kulimbitsa thupi