Munotatamura musana: dzinokosha muviri

musana Our rakagadzirirwa kugara kufambisa, uye zvatisingakwanisi nokuda marwadzo uye kuomarara muna tsandanyama. Munhu wese, zvisinei nezera kana pabonde, anogona kubatsirwa nokuita maekisesaizi kuti Munotatamura musana nomuzongoza, zvinopiwa munyaya.

General mazano asanyanya shure marwadzo

Munotatamura musana kuti beginners kunoda kuzadziswa zvimwe zvirwere. Chii chaunofanira kufunga nezvacho:

• Mbatya dzakafanira kuti kwete kungatadzisa kufamba.
• The muitiro inofanira kuva nyarara; Haufaniri kuva kumonyanisa muviri akaoma.
• zviitwa All anoitwa zvishoma nezvishoma uye kudzivisa achisvetukasvetuka uye kuita nguva squats.
• The pemvura zvinofanira kuva zvakachena uye pamwero, ane zvakakwana huru isina nzvimbo kufamba.
• Akabata nzvimbo zvinogona kubva 10 kusvika 30 masekonzi kuti kunyevenutsa mapfundo netsandanyama. Munotatamura musana anoteererwa nguva dzose kubva zororo wokutanga hazvizoitiki. Kazhinji, zvaioneka migumisiro vanofanira kuita zvakaoma 5-6 nguva.

Kana paine marwadzo ari shure kana mutsipa nani kunoona chiremba kana Chiremba wokurovedza muviri kukurukura kana kuita zvimwe vanochengeta kurovedza.

Munotatamura kumusana nomuzongoza, iro rinoitwa nguva dzose, anogona kubatsira kuchengeta tsandanyama kuchinja uye kudzivirira kushushikana uye kusagadzikana kumashure. Gymnastics nokuti beginners zvokutanga, uye zvinogona kuitwa pamusha kana kubasa, usapedza pamusoro gyms uye utano makirabhu.

Exercise 1: Cat Pose

With ichi zvakanaka akaita muviri Munotatamura kumusana nomuzongoza. Anoendeswa doggy Style, maoko pamberi, nezvanza pasi. Minwe zvinofanira akatarisa kubva mumuviri. Zvishoma nezvishoma kudzikisa musoro wako pasi ikasimudza muhomba, arching ari nomuzongoza, uye ndichisveerera.

Kana uine akuvara mutsipa, vasati achiita kuti Munotatamura musana nomuzongoza anoratidza unofanira kutaura chiremba wako pamusoro kana zvichibvira kuita kurovedza kwakadaro. Kana pane zvavaisiita kurwadziwa pamutsipa, zvinokosha kuva nechokwadi chokuti nzvimbo rakatorwa muviri pachiyero hunde, hapana chikonzero rerekai chirebvu chake. Uyezve, kana paine matambudziko pamwe rounding rokumusoro musana, unofanira mumwe kukubatsira. Regai munhu akaisa ruoko rwake pakati pafudzi mashizha panguva iyoyo, sezvo achandipfugamira ari nomuzongoza.

Exercise 2: Nokuchinja kubva katsi iri imbwa

Ita basa unofanira kukuisa katsi maoko uye namabvi ane woita nomuzongoza, maoko akaisa pasi, kutungamirirwa minwe - kubva mumuviri. Zvishoma nezvishoma dzichienderana musana, kundotarira akatungamirira uchikwira, akwegura kwemasekonzi mashanu uye riitwe katsi Pose zvakare. Saka kubudirira simba tsandanyama makakatanwa, marwadzo ari akwanise, uye mukana wokushandiswa inowedzerwa.

Exercise 3: "garwe"

Kuti kuita Makogon ichi, unofanira kutora chinzvimbo akarara padumbu. Vanokunga emaoko enyu uye akaisa maoko ake pasi pachiyero muhapwa. Pashure anotarira bhokisi muviri wayo Dzinotangazve.

Makogon "garwe" yakanyatsokodzera vaya vari mubasa kufema jimunasitikisi. Achibatsirwa tsika yakadaro kunoderedza mwoyo Kuwedzera Munotatamura kumashure.

Exercise 4. "Hero"

Kugara pasi, saka kuti makumbo vakanga vakatsunga pamabvi nemhuru, tsoka dzenyu ichava panhivi uye inotsikwa netsoka akatarisa mudenga. The nezvigunwe vanofanira kubata muviri kana kuva pedyo pamwe chete. Maoko pamabvi ake. Kukunda kunonyanyisa nguva. Panzvimbo ino, unogona terevhizheni kana chokubatanidza bhizimisi nomufaro. In muitiro mberi Munotatamura muchiuno, akasimudza gumbo kuneta pashure zvokuita zuva.

Munotatamura musana. nzira Universal

Pane zvinhu zvinoverengeka Muchiitwa vanoonekwa kuti vose pasina anosara. Unogona kuita kuti kuderedza kuneta uye marwadzo kumashure. Uye kuti tirambe zvinonyatsorehwa matauriro, ivo anobatsira vanhu vemazera ose ..

Exercise 1. monyorora uchishandisa muhudyu

uchiraira ichi Muruoko rwake anobata chirukiso nechepazasi hafu nomuviri negwara rokumusoro hafu muviri, Munotatamura uye tsitsi kuti muhomba. Avete shure, kuruboshwe ibvi anokotama kumusoro uye vanonzwira kurutivi rworudyi. Maoko nhema sandara, kwete achitarisa kubva pasi, musoro wake akatarisa, kana iri pakatarisana mirayiridzo makakatanwa ari nani. Nokudaro muviri zvishoma nezvishoma vakamonyanisa mu pakatarisana mirayiridzo ine kunonoka mumasekonzi 10. The abdominal tsandanyama vari kusvinwa kutsigira musana.

Exercise 2: Kushandisa bhora kuti vanokodzera here

Zvinosimbisawo mudumbu uye chiuno pamusoro bhora sverhutakim nenzira ndisinganzwi zvisina kufanira. Hands seri musoro, musoro iri kudhonzwa kumusoro, nokudaro Kutsauka pamusoro musana utambanudzire kuti mutumbi. Bhora zvinowedzera rutsigiro uye anobatsira nomuzongoza kufonyora zvoga.

Exercise 3: akatambanudza shure wekushanduka

kurovedza kwakadaro kwete chete kunobatsira kuzorora kumashure, asi hudyu. Supine chinzvimbo, makumbo pamwe chete, mabvi yakadzurwa kune chiuno akanga perpendicular pasi uye newokuti rapazasi gumbo, maoko pana kumativi enyu. At necheparutivi rworwendo 90, unogona dhonzai mabvi ako zvinyoronyoro kuti muchipfuva yako yakawanda ndichisveerera. Unogonawo kuteura rutsoka kurudyi, ipapo kurutivi rworuboshwe, apo mukuchengeta nzvimbo - nezvidya aimanikidzwa pasi.

Exercise 4. Spinal monyorora

Ndakagara pasi, makumbo unoratidzwa mberi. Nokuramba yokumusoro chikamu mutumbi muviri ari muchiuno kumativi ose, achitambanudza musana wake. Unogona kuita gumbo hwakakungwa panguva ibvi romumwe, uye, nekuzorora kugokora ake pamusoro pebvi ake, tenderera ari mutumbi. Mira panzvimbo iyi masekondi makumi maviri uye vadzokorore kumativi ose. Kana Munotatamura achaendeswa kuruboshwe, unofanira kuedza kutarisa pamusoro wako rworuboshwe.

Exercise 5. The okumusoro makona

Nokuita kudaro Munotatamura, inosanganisira tsandanyama yokumusoro shure nzvimbo. Kufema inofanira rakadzika. Kufamba anoteererwa rhythmically, asi pasina kukurumidzirwa.

Exercise 6. Makogon "Print"

Akatevera Workout unoda mukana wokushandiswa zvakanaka, pamberi munhu zvinokuvadza zviri nani kumbosendeka. Kunyange zvakadaro, kune vaya vari mumamiriro ezvinhu akanaka, chichagamuchirwa Akaitirawo Munotatamura rezasi chikamu shure, apo kusimbisa abdominal netsandanyama.

Gara pasi, mabvi wakarerekera. Zvishoma nezvishoma kusimudza makumbo hwakakungwa kusvikira chiuno hakuzoitiki anenge kutwasuka pasi pamwe namakumbo maduku hunotaura outwards. Makumbo wakaitwa pamwechete, achisiya nzvimbo pakati tibia uye femur.

Pashure kufambisa honokono nepakaburi pakati pazvidya, unofanira Tuck navo pasi mhuru uye kutsvaka kirasipi vakakomba neketani.

nzvimbo iyi vakaramba masekondi dzinenge 20 panguva hwomutambarakede utano.

Munotatamura kudzokera kumabasa

Kana ndakagara basa, kana uine kugara zuva rose ari pakombiyuta, kana kungoti patafura, anotambura zvikuru nomuzongoza. By manheru, munhu anonzwa anokakavara kurwadziwa uye Kutambudzika yose musana uye remuromo nomuzongoza. Kuti izvi zvisaitike, kubvira nguva nenguva vanofanira prodelyvat nyore muchiitwa zvakananga kumabasa.

Exercise 1. ndakagara monyorora

Ko inodziya, kwete kumuka kubva chair. Akaita agere necheparutivi rworwendo 90 ane yakarurama musana. Kugadzira kunonoka kwezana hunde kumativi ose, unofanira kutevera kana paine makakatanwa pamativi. Kana cornering, zvinosanganisira dumbu, musana uye mapfudzi, zvose zviri zvakafanana negwara. Pashure muviri vakamonyanisa kune rimwe divi, kumbomira 15-20 masekonzi, ozokwira kutanga chinzvimbo uye kutendeuka mumwe nzira.

Pasina chehunyaunyau! Haufaniri kuita chamupidigori zvakare kutsanya kana putira kure. Kudzamisa ari monyorora, unogona kuisa ruoko rumwe pakatarisana ibvi uye zvinyoronyoro ariswededze kubva pairi. Kana iwe Mupumburu kuburikidza nomuviri kuruboshwe inofanira kuva pamusoro rokunze kumucheto ibvi kuruboshwe.

Kana akatendeuka akasiya unofanira kuedza kutarira pafudzi kuruboshwe, ndiEzekieri. Unogona kubatsira pachake nemaoko ake, ndakabata divi rake cheya (kana iripo).

Exercise 2. Gwaro kuburikidza pamafudzi majoini

Izvi zvinogona kuitwa apo mumugwagwa, guta, mumotokari kana iri yokugezera. Yakabudiswa scrolling pamapfudzi shure 10-15 nguva. Pashure achizorora, akadzokorora negwara risiri.

Inodzokororwa kanenge kashanu pane zvose kumativi. Panguva iyoyowo pamberi chinotungamirwa mberi, havafaniri kunotadzisawo yenyu mutsipa tsandanyama.

Exercise 3. obnimashki

Nemaoko vose vakabata muviri ari mubhokisi nzvimbo. Mu "kumbundirwa" rinofanira yakanonoka masekonzi dzinenge gumi, fema uye exhale kusunungura kusungika kubva mumuviri.

Exercise 4. kumbundirwa tsoka

Yakabudiswa "kumbundira makumbo." It kneads kumusana, mutsipa uye mapfudzi. Ndakagara pamupendero nechigaro (pasina mavhiri), tsoka pasi. Kunze patsoka egomo kuitira kuti chipfuva anobata shins. Maoko enyu akaremberera pasi, sokunge vafa. Pashure paizvozvo, akanzwa vasununguke, isa maoko ako kumativi makumbo, kunzwisisa pakatarisana ruoko honokono kana kugokora. It anodzokororwa masekondi dzinenge 10 uye akadzokorora kanenge kaviri.

Exercise 5. dzakatenuka

Kana kuita zviitwa menzvimbo mugove kukuru hudyu zvinobatanidzwa kupfuura musana. The yose nomuzongoza ruchatambanudzirwa kubva pamutsipa tailbone. Akakotama, pasina achipfugama, unofanira kusvika, kure sezvinobvira, kuti zvigunwe. Munogonawo - pamwe makumbo vachida kubata minwe yoruoko ruoko mumwe uye zvishoma nezvishoma ruramisa mabvi ako, nokuchengeta maoko.

Unofanira kuomerera masekondi gumi uye kuita sangano kashanu.

6. Exercise dzemuviri ari honokono nepfudzi

Pasina kumuka kubva ake cheya, rinobvisa zvakasiyana ruoko uye vakatamira kune rimwe divi muviri. Tinofanira kuedza rwake panguva rokumanikidza yakawanda sezvingabvira pedyo muviri uye kunzwa kunetseka. Ramba Munotatamura nokuti 10-15 seconds. Mativi maviri kashanu.

7. Exercise yokumusoro shure

Kugara yakarurama musana, dhonzai maoko enyu zvakafanana. Kuvhara maoko angu uye utambanudzire mberi zvishoma sokunge unofanira kuita achikwakuka mumvura, musoro uye mutsipa panguva imwe chete ndagadzikana. Mira chinzvimbo masekonzi matatu. Kudzokera muviri kuti nokugara nzvimbo nemaoko avo kumativi, kudzokorora kashanu.

8. Exercise Squat

Rairira vanogara kupota kuti tsandanyama hurongwa hwakasimba. Kuti aite izvi, isa dzenyu patsoka papfudzi-upamhi oga, chengeta musana ako uye necheparutivi rworwendo 90 wakarerekera mabvi ako.

Maitirwo zviitwa kuti simbe

Nokuti vaya vasingadi kunotadzisawo kunyanya, pane vabatsiri zhinji uye nenhumbi.

Simulator nokuti Munotatamura musana rinopa kutandara uye kuzorodzwa kurwadziwa mukati tsandanyama zviri shure uye mutsipa. Kwakadaro zvigadzirwa vari kubatsira kudzorera zvakarurama mamiriro, kuti musana chimiro, batsirai kurukutika. Special corsets anogona kuchengeta shure ari physiologically akarurama mamiriro mumusiye mutoro pasina kubvumira akotama.

Simulators vari nyore, chiine zvakakodzera Nokuraramisa havana contraindications. Chidzidzo zvinotora maminitsi mashanu kusvika gumi pazuva, nekushandisa imwe vakanyatsodzidziswa tsandanyama corset pamusoro musana dzose, kunowedzera mukana wokushandiswa uye anobatsira mupfungwa.