The rudekaro nguva

Chii pakutandara? Izvi pfungwa ane tsanangudzo dzakawanda. MaKemisiti tsanangura kutandara sezvo kurwisa nepakati, vazivi kutaura akamisa nguva yakakwana, Directories vakawanda anoratidza zvinoreva shoko se "kuderera tsandanyama Matauriro," kana kutandara zvizere.

Kutaura zvazviri, zvose izvi pfungwa kunogona kubatanidzwa kupinda chimwe chikwata, nekuti kuzvivaraidza - kuzorora, umo nguva sokuti yakapera, uye izvi hazvibviri pasina zvemukati uye kwokunze zvakanyatsoenzana. Inokosha nzvimbo uye kuzvivaraidza nguva. The yemaitiro iri nyore: oga, hwomutambarakede zvakatipoteredza, mhepo yakachena. Privacy kunonyanya kukosha beginners nokuti vanofanira kudzidza kutarisa nezvekufadza, vachiteerera muviri wako. Kusanzwa (semuenzaniso, kutonhora) haazobvumiri kuti vorega zvakanaka. Asi mhepo yakachena kunoda hapana tsananguro zvachose.

Ngatitange pamwe zvikuru kutengeka uye chinonyanya nyore. Nhema pamusoro pabonde (kana zvakakwana guru mubhedha), anopetenura makumbo ake uye maoko, tilts musoro wake zvichikwira, shandurai sevasingaoni. On the fema pfungwa achitsanangura: "Ini", sezvo iwe exhale - "dzikama", mumwe kurudziro itsva: "uye", sezvo iwe exhale - "kudzikama."

The kutandara nguva - maminitsi 10. Fema kuburikidza mhino dzako zvose simba uye simba mhepo yakachena uye exhale achishandisa muromo pamusaka makakatanwa. The muviri relaxes uye anova kunorema. Teerera manzwiro ...

Complete tsandanyama kutandara chete kunoitika apo rakatumbuka mupfungwa pamwe kuzvivaraidza.

1. Tanga tsandanyama chiso (uyewo kurwisa wrinkles). Zazhmurivaem meso zvakasimba - zvokuti rakawunyana mhino yake. Bata makakatanwa pamusoro 5 masekonzi uye kuzorora nokukurumidza. Mushure 20 masekonzi kuti rotonhorera kutambanudza tsandanyama zvakare. Total - repetitions shanu.

Zvino zvakasimba overvoltage, yatisingagamuchirwi miromo yake. Relaxes tsandanyama. Exercise muzvirevo zano 5 masekonzi voltage, mumasekonzi 20 kuzorora (kuzvivaraidza). Five repetitions.

Kudzidziswa kwakadaro haazorambi kusika pasi nechiso chako mamwe wrinkles. Mukupesana, iwe simbisa tsandanyama chiso, achimuita muduku. Regai kukanganwa chinokosha: kana zvechokwadi vagadzikana tsandanyama dzechiso, mazino hadzina kuvharwa. The kutandara nguva - maminitsi 5.

2. Tsandanyama maoko. Compressed iri chibhakera ruoko, kufadza munomimina mapfudzi uye emberi. Bata masekondi 20, uye kuzorora anotsvedzerera manyawi ose weightlessness. Pashure kwekanguva dzokuzorora zvakare munomimina netsandanyama. - 5 yokudzokorora ichi. Vose kutandara nguva - anenge 7 maminitsi.

3. mutsipa uye pamapfudzi. Stress kunonyanya kwazvo munharaunda iyi. We simudza pamafudzi kumusoro napo uye munomimina mutsipa tsandanyama uye shure tsandanyama. Bata voltage wehurumende uye kuzorora masekondi 20 maminitsi mashoma. Kunzwa kuda muviri akasunungurwa. Dzokorora pachiitwa ichi 4 kakawanda. Vose kutandara nguva - maminitsi 10-12.

4. Thorax. Patinofemera kunze mhepo uye kuchengeta mweya. Panguva ino, kufadza munomimina tsandanyama pechipfuva. Relaxes pamusoro kufuridzirwa. Zorora, kunakidzwa kuzvivaraidza pamusoro netsandanyama. Ramba, asi ikozvino zvakasiyana: kutambanudza tsandanyama pashure nokufema uye kuzorora navo sezvo imi exhale hwakareba. The kutandara nguva - maminitsi 8-9.

5. Belly. Kunonotsa inspiratory mweya, munomimina wokudhinda. Zvishoma nezvishoma exhale uye kuzorora. Vanonzwa mumwe nedzinovengwa kwakadaro zvinokunetsa uye kuneta. Usakanganwa pamusoro kufema: fema kuburikidza mhino, exhale ukuwo, achishandisa muromo. The kutandara nguva - maminitsi 5-6.

6. magaro nemakumbo. Nepavaigona magaro ako. Maximum. Sokuti ivo kameneyut. We faranuka. Dzokorora 5 nguva. Zvino, munomimina tsandanyama ari makumbo kubva muhudyu kusvikira zvigunwe. Kugadzirisa chinzvimbo masekonzi mashoma uye kuzorora. Dzokorora 5 nguva.

Rinorondedzera nyore muviri simba chero. Zvichida, pakutanga, kwete zvose anoenda zvakanaka. Tsandanyama hadzina kushandiswa vagumirwe zvakanyatsoenzana uye vanogona 'kudzivisa' kwechinguvana. Asi mazuva ose muviri hazvo kuitika.

Complete akagadzirwa wokutanga chaizvo muviri pamwe ezita racho inspiratory "Ini" pamusoro exhale, "kudekara" panguva femero itsva "uye" sezvo iwe exhale - "kudzikama" uye kuzorora zvachose. Vata maminitsi saka kanenge mashoma, kunakidzwa unofadza ushamwari anoparadzira nomuviri wakadekara. Sokuti iwe vakaberekerwa norunyararo, unozadza iwe ...

Yeuka, tsandanyama kutandara unoshanda mukati kundinetsa. Over nguva, uchakwanisa kuzorora chero mamiriro ezvinhu uye chero nguva.