Twine kwemazuva 30. Munotatamura nokuti beginners pamusha

Vanhu vakawanda vanoda kuita rinotsemuka mukati memazuva 30 okudzidziswa, asi kwete vose anotendeukira kusvika achida mugumisiro. Hazvina nguva dzose munoda kuita kurovedza vaya hakunakidzi kuti murege kunyange zvose kubva pakutanga. Nyaya rinotaura pamusoro sei kuita rinotsemuka, nokuti beginners uye ruzivo Vamhanyi, sei nguva yakawanda zvichakutorera uye chii chinofanira kuitwa kuzadzisa zvakanaka mugumisiro.

Masayendisiti All vakaisa mberi chete pfungwa imwe twine - chinhu chinobatsira muviri womunhu. Vanhu vakakwanisa kuita rinotsemuka mukati memazuva 30, kazhinji cherechedzai vamwe kuchinja mumuviri wako. Pakati pavo:

• uvandudze ropa kuparadzirwa uye kugaya;
• normalization pamusoro bowel uye dzimwe nhengo dzomukati.

Uyezve, twine rinobatsira nokukurumidza kubata varicose mutsinga, izvo vanhu vakawanda vanotambura kwemakore anouya, uye anopa chivimbo uye inofadza uye zvakanaka.

Izvi gymnastic muviri iripo somuduku sportsmen uye kuyaruka, uye vakwegura, avo azere nesimba uye akagadzirira kudzidzisa. Pakadaro, kana zvaitwa zvakanaka uye kurovedza muviri nguva dzose, mukana wokushandiswa pachava nokukurumidza zvikuru.

Nguva yakanakisisa maekisesaizi

Achiita uchirovedza muviri, unogona kuita rinotsemuka mukati memazuva 30, asi kugwinya matiroko havasati kuswedera nekubvirana kana zvakanaka kukurira yavo mureza: mangwanani kana manheru. Mangwanani, sezvo tichiziva, chete tsandanyama vanotanga kushanda uye vari vadekara mamiriro. Dzakachena munyoro kufamba apo kuita Munotatamura muchiitwa pave kubudirira kwakaita kwazvo zvabuda. Zvinokosha kucherechedza kuti raiva mangwanani zvidzidzo anogona kuratidza vamwe mukana wokushandiswa ane vanhu.

Manheru Kurovedza kuita nyore sezvo anogona zvakachengeteka kuderedza nguva Akaroromesawo nguva Workout. Pashure zvakazara zuva, uye saka tsandanyama kudziyirwa uye kukura, saka kubhadhara ngwariro chaiyo inodziya-up haina kuzvireva. Mukuwedzera, muna manheru tsandanyama vachaita sei ndichisveerera zvishoma kunorwadza, saka zvinokwanisika effortlessly zvinyatsobuda kupfuura matambudziko munzvimbo. Akakodzera kuita yaizova kuti ndifambire mberi yechiitwa pakarepo pashure pokutora noushamwari yokugezera.

The Zvakanyanya Kunaka Panguva Yepamuviri nokudzidziswa maitikiro

The rinotsemuka mumazuva 30 angava pasi zvose mitemo rinokosha, izvo zvingasanganisira kakawanda kuti yezvirongwa. Mumwe munhu anosarudza pacharo Zvakanyanya Kunaka Panguva Yepamuviri nguva dzidzo inobva zvinangwa. Kana mukuru chinangwa iri akaisa tatamuka chakanaka risingamboshandisi nguva, zvakakodzera kushandisa mazuva ose 40-45 kwemaminitsi. Anoparadza pakati nokudzidziswa mazuva vanoita wairambidza kubva, conceding pechidzidzo chimwe chete, kuti tsandanyama achadzoka nzvimbo yaro yepakutanga, uye vose nokubudirira vachafanira kudzokera, uye chete ipapo kutanga zvakare "akunde dzakakwirira itsva."

Hazvina zvakakodzera kuita nguva refu muviri, sezvo chinhu chinonyanya kukosha mavari - nguva dzose. Kana usingakwanisi kupedza zvakaoma chose nenguva imwe nguva, zvinofanira kuva nyore kuti kuiganhura vachiita akawanda kumativi uye nokuatakura ake kupembedza nguva. Nemhaka basa vanoronga yakadaro, unogona kuponesa nguva uye vabudirire chakabatsira.

Usati watanga kugara pasi tambo, zvinokosha kuziva kuti pakutanga kunokosha tatamuka kuti beginners. Kumba, kuti twine kunogonawo kuita zvose beginners uye noruzivo Vamhanyi, asi havazokwanisi kuita zvibereko zvakanaka pasina Stretch akanaka. Vanhu vanobata vane tatamuka wakanaka, saka kwavari zviitwa izvi zvisina kuoma, asi vatsva vachafanira kupedza nesimba uye simba. Munotatamura ari zororo rakanaka, panguva iyo muviri akapiwa simba pashure zvakaoma kushanda zuva, saka zvinenge 10 maminitsi kuti apiwe kuva nechokwadi.

Nemhando twine uye anodiwa midziyo

Pamberi rinotsemuka mukati memazuva 30, unofanira kugadzirisa dzakasiyana ayo. Saka, chikuru marudzi twine:

1. Transverse (tsoka vakarambana muruoko).
2. Longitudinal (imwe rutsoka odzokera, uye wechipiri mberi).

Zvinotevera tsandanyama vari kushanda chero rinotsemuka:

• mhuru;
• buttock;
• Long zvinoisa;
• quadriceps;
• rectus femoris.

Sezvineiwo, kuita rinotsemuka kubva muvare, havafaniri kutenga yoga midziyo kana zvakanyorwa kuti yokurovedza muviri. Nokuti kurovedza vanoda:

• masvingo;
• paburiro;
• Yoga bonde.

Up tsandanyama

Pamberi chero kudzidzisa vashandi anokosha pane imwe twine tsandanyama kuva yemaminitsi 15 Stretch. Nokuti beginners mumba twine kupera, asi nguva yokuti anodziya tsandanyama kubhadhara zvishoma (anenge 20-25 maminitsi). Nemhaka iyi inodziya-up kuhwina pamusoro pangozi yokukuvadzwa kana yekudyidzana akaderedzwa, uye kuita zviitwa achapiwa zvakawanda nyore.

Kunyange yakanaka tatamuka vasati akagara pasi tambo, iva nechokwadi kuti anodziya tsandanyama. Rubatsiro inotevera inodziya-up kuita:

• vachimhanya munzvimbo (maminitsi 10);
• Mahi tsoka (kusvika 15 ari mumwe gumbo);
• vachitamba (maminitsi 10-15);
• kusvetuka tambo (maminitsi 5).

Kamwe tsandanyama vari kudziyirwa kumusoro zvakanaka, unokwanisa kutanga ndichisveerera kurovedza uye kunzwisisa. Vose vanoumba chete kunzwisisa, izvo achagara pachigaro twine kubva pasi pfupi.

"Crease"

muviri ichi ndicho uye vazhinji vatambi vari nyanzvi. Kunosanganisira tsandanyama yomukati pazvidya.

Ndakagara pasi makumbo yakananga uye shure sandara kuti zvinyoronyoro uye zvishoma nezvishoma kutambanudza maoko enyu kutsoka, uchisiya muviri ari sezvo pasi napo. Panzvimbo ino, gara kupfuura mumasekonzi 15, uye ipapo kudzokera pokutangira chinzvimbo. Dzokorora chiitwa inofanira kuva ka3.

longitudinal polushpagat

Kuekisesaiza ndiko yakanaka beginners. It akaiyera tsandanyama yomukati pazvidya uye musana.

Ndakagara pasi nemakumbo ako napo unofanira kuiparadza mumaoko, uye maoko kuzorora pasi. Maoko kunge zvinoenderana pamafudzi. Zvino unofanira zvishoma nezvishoma kudzikisa muviri casing, vachitora uriri honokono. Garai munyika pose zvinotora anenge 15-20 masekonzi, uye repetitions zvose zvinofanira kuva 2.

kaviri monyorora

Izvi mhando Achitsaudzira akafanana vese vakadzi nevarume, nokuti basa rako abdominal tsandanyama, makumbo uye hudyu.

Ndakagara pasi aine vakatamira zvikuru kunze makumbo kufonyora rimwe ibvi uye kudhonza rutsoka rwako kurutivi yomukati pechidya nevakomana rutsoka. Hand, pakatarisana hwakakungwa gumbo inofanira kuiswa musana ibvi rimwe ruoko - on nzeve. Akatevera atsaudzire kurutivi hwakakungwa gumbo uye kugara kuti chinzvimbo masekondi 15. Unofanira kuita 2 reps uye wozoshandura mativi.

chenjedzo

Kana kuedza rinotsemuka regai kuita chinhu mapato kamwe kamwe. Tapota ziva kuti rinopfuurira kuburikidza marwadzo uye jerks kumigumisiro kukuvara. Kana panguva yechiitwa anonzwa kubaya kana kucheka marwadzo, chiitwa anofanira akamira uye kuisa ichi nzvimbo chando.

Contraindications yokudzidzisa:

• tsandanyama zvinokuvadza;
• fivhiri;
• kuzvimba mumuviri;
• vagari matambudziko;
• exacerbation echirwere zvirwere.

Kuedza kuita ichi gymnastic muviri, unofanira ugovere yayo uremu zvakaenzana namakumbo maviri. Mabvi hwakakungwa uye shure hakubvumidzwi, uye kana chikuru chinhu hachisi vakawanda repetitions, uye vanobudirira results.