Gymnastic muviri uremu

With veMubatanidzwa kwematsutso, vazhinji vasikana uye vakadzi Kusagutsikana funga mufananidzo wenyu. Mushure wechando dzakakwirira-mafuta zvokudya basa imwe uremu, Anotadzira siluetti. Kukurira kusakwana ichi zvichabatsira gymnastic muviri. Vanogona kuita mune yokurovedza muviri kana kumba. Paaienda kune tetepa mufananidzo unogona chete kuva anoshivirira uye kudzidza zvimwe vanobudirira muviri.

Muchiitwa pabonde

To muchiuno uye muhudyu vave slimmer, yakatanga nzira dzakawanda kunobudirira.

Exercise 1.

Kuti nhema rumwe rutivi, makumbo ake rwakatambanudzwa. Kuita ngaatarire gumbo famba kurutivi musoro. Zvadaro, yakaderera gumbo uye kuita danho rechipiri gumbo hwakakungwa panguva ibvi. Dzokororai dungwerungwe zvakare. Zvadaro endai kurutivi rwechipiri uye kuita zviitwa mhiri. Ita 12-20 repetitions kurutivi rumwe norumwe. kunzwisisa ichi anokurudzira lateral tsandanyama ari hunde, mapepanhau, sezvo kunosimbisa Anterior, posterior uye lateral chinotaurwa yehudyu. Chiitwa ichi Anotambanudza tsime mukati pazvidya, kubatsira kuderedza muviri mafuta munzvimbo idzi.

Exercise 2.

Gara pasi, asunga makumbo (semuenzaniso, pasi rezasi danho chinjikira kamwechete). Kuita vachisimudza richikwidibira muviri pauriri. Chengeta maoko enyu shure musoro wako, emaoko kunze kumativi. Kana wakadaro urongwa kwakaoma, zvinokwanisika kuyambuka maoko pamusoro pazamu. 25 X 4 kusvika. Izvi gymnastic muviri kuderedza dumbu, kuita mutete muchiuno uye akanaka.

Kwete chete pabonde, unogona kuita zviitwa uremu. Excellent kubatsira kurwisa kufutisa gymnastic muchiitwa pamusoro chinjikira pamatanda.

tsoka kupepuka vise

Kurembera pamusoro kubhawa chinjikira kubhawa. Kuita vachisimudza zvakaitika, kururamisa makumbo, kuzviunza perpendicular hama kuti dzimba. Kana urongwa hwakadaro kuoma, unogona dzichirerusire nokusimudza hauna kururama uye mabvi makumbo hwakakungwa. 15 X Dzokorora 4 nguva. Monitor yunifomu kufema. Chiitwa ichi zvichaita zvechokwadi kubatsira kubvisa mafuta pamusoro mudumbu, uyewo zvisina kunanga kubatsira kusimbisa ruoko netsandanyama.

Kuti muviri uremu kunakidza uye siyana, unogona kushandisa dzakasiyana-siyana muviri zvokushandisa, zvakadai gymnastic rutanda.

Gymnastic muviri netsvimbo

1. Bata katanda pamusoro musoro wake, kuti ave kururamisa. Kudzikisa nayo neshure, pasina vachikotama emaoko. Kana iwe dzinosiya shure uchava zvakaoma, tora katanda vakawanda mucheto. Over nguva, apo tsandanyama dzinosimbiswa, unogona kufamba mumakwenzi pedyo pakati.
2. Kuparadzira makumbo ake oga, kuti vave kururamisa. Isai rutanda ari chinhambwe 20-30 masendimita kubva tsoka. Sanganisa ruoko uye kuita dzakatenuka mune rimwe divi rechipiri, kuedza kubata minwe tsotso nhema. The ruoko yechipiri dzakatwasuka, vakasimudza. Dzokorora ka30. Izvi gymnastic muviri kubatsira kuderedza vhoriyamu nechemuchiuno uye muhudyu.
3. Turikai katanda pasi. Kumira shure kwake, akaisa maoko ake pamusoro nebhanhire rake. Kuita akasvetuka kumativi akasiyana pamusoro rutanda. Jumping anogona kuva akasiyana: nokuuruka netsoka rimwe, iri miviri. Izvi gymnastic muviri kunogona kusimbisa tsandanyama yehudyu uye Shin.

Zvose izvi zviri nyore, iwe chete vanofanira kuzvida.