Barka da safiya motsa jiki ga mata da maza. A mafi kyau sa na bada for safe darussan

Good safe motsa jiki ba kawai taimaka wajen sarrafa ka nauyi, amma kuma su kula da kiwon lafiya da kuma kyau ruhohi, cewa shi ne yafi muhimmanci fiye da yaki da kiba. Wannan shi amfana, su kusanci yana da daraja systemically. Yana da wuya a gane mafi kyau sa na safe motsa jiki, domin jiki daya so wa kansu, saboda haka muna ci gaba da duba wasu kyau zažužžukan.

babu kofi

Mafi yawan mutane suna tababa game da jiki aiki da kuma ma fiye da haka to da safe bada. Don fita daga cikin stagnation na safe yanayi amfani da kofi ko douches. Amma shi ne kawai a stimulant cewa ba tada jiki, amma kawai domin a yayin da maras ban sha'awa drowsiness da kuma gajiya.

A safe darussan ba wani mai ban mamaki sakamako - sun farkar da dukan kwayoyin, gubar tsoka sautin, da kuma cajin mutum ga rana. A sanyi shawa ko a kofin kofi kawai shafi kwakwalwa da kuma juyayi tsarin, da kuma domin da cikakken tashi, kana bukatar ka kunna tsokoki da kuma gidajen abinci. Barka da safiya darussan mu jimre wa wannan matsala da kuma bada mutum mai kyau yanayi da kuma alertness ko'ina cikin yini.

Da yin amfani da safe jiki horo

Kafin mu dubi mafi kyau sa na bada ga safe motsa jiki, bari mu ga abin da kuma ke da amfani safe aiki.

Abu mafi muhimmanci da za a iya bayar da safe motsa jiki - dawo da kwayoyin. Amma wannan mai yiwuwa ne kawai a tsarin m, wanda ya shafi ba kawai na yau da kullum kisa, amma kuma a hankali a hankali wahala na bada. Nan da nan bayan da caji, za ka iya jin yadda jiki "blooms": yanayi ta fito, da kuma na kwakwalwa, da jijiya Kwayoyin fara cikakken aiki. Duk wannan yana yiwuwa take kaiwa zuwa sabon nasarori da kuma ci da ake so Heights.

Dokokin kisan cajin

Kamar yadda da komai a cikin safe jiki horo yana da dokoki da farillai, wadannan wanda, ba za mu iya tabbatar da wani high quality-sakamakon. In ba haka ba, ko wani sauki safe aiki zai iya kai ga mummunan sakamakon. Bari mu gano abin da kuke bukatar mu yi don samun mai kyau safe motsa jiki:

1. Nan da nan bayan tashi mai gidan ba za ka iya obalodi jiki da nauyi motsa jiki - shi zai iya barnatar da shafi aiki na zuciya.
2. Motsa jiki yana da shawarar a fara kai tsaye a cikin gado. Wadannan iya sun hada da: mikewa, lankwasawa hannunwansa da ƙafafunsa, akwati twists, da sauran sauki ayyuka.
3. Samun daga gado, kada nan da nan fara cajin, dole ne ka farko ba da kwakwalwa da kuma jijiya Kwayoyin a wata minutes ga kira. A wannan lokaci za ka iya wanke. Yanzu za mu iya ci gaba da babban hadaddun na bada.
4. Wajibi ne a biya musamman da hankali ga numfashi, saboda shi oxygenates da Kwayoyin kuma qara overall jiki sautin.
5. Ba lallai ba ne peretruzhdaetsya, tun babban manufar caji - farkarwa, ba Pump kirji tsokoki. Idan da kwayoyin daukan da sakonni na gajiya, shi ake bukata don sauraron.

A mafi kyau darussan domin safe darussan

Matsakaicin ruri na jiki za a iya cimma kawai a lokacin da da-zaba bada. Kamar yadda ka sani, akwai yalwa da dabaru da kuma safe jiki horo iri. Kamar yadda a wani wasan shagala, akwai asali darussan da suke ɓangare na wani da-rubuce tsarin. Bari mu dauki wani look at su:

1. The wuyansa yankin. Ga zo da taimakon na misali karkatar, swivel da juyawa daga cikin shugaban, wanda inganta jini ya kwarara zuwa cikin kwakwalwa da kuma farkar da dukan jiki.
2. Hands. Fara jin wuta up gidajen abinci tare da shawarar juyawa fists ko hannuwa, serried a cikin "kulle". To, akwai wani juyawa daga cikin forearms kuma a karshe cikakken mika makamai.
3. Gidaje. Muna ci gaba da tuna da makaranta manhaja. Tsaye tare da ƙafãfunsu baya a kafada nisa, kana bukatar ka yi wani santsi da kuma daukar jiki tilts gaba, taba yatsunsu, da kuma fi dacewa - itãcen dabĩnai, jima'i. Sa'an nan, da sa hannunsa a kan bel, shi wajibi ne don yin juyawa kafafuwa. Ya zauna kawai yi a kaikaice karkatar. Don yin wannan, hannu daya tsaya a kan kugu, da kuma sauran runs a cikin shugabanci na son yi.
4. Kafafu. Za ka iya fara da dumi-up swings saukar. Kada mu kawo su zuwa m tsawo. Ga kowane kafa zai kasance isa ga 10-15 swings. A na gaba mataki - ascents ƙafãfunku zuwa gefen. Bayan haka, yin madauwari juyawa daga cikin gwiwa. Kuma a karshe - squats. Akwai kamata ba kokarin matsi daga dukan ikon, saboda mun yi darussan.

Kamar yadda ka gani, da hadaddun ba wuya. Shi ya dace ga kowa da kowa da kuma damar riga bayan na farko da zaman jin wata karuwa da ƙarfi. Amma da kyau yanayi da safe taimaka wani mutum zuwa samun ci gaba, a ko'ina cikin yini.

Bugu da kari ga general dokoki, akwai na musamman kayan da aka tsara don narrower kewayon mutane: dabam ga maza da mata da yara, ga wadanda suke so su rasa nauyi, ko su mayar da hankali a kan wani musamman matsalar yankin, Guragu, da dai sauransu Next, mun dauki mukalli .. wuraren ga mata da maza, kazalika ga rasa nauyi.

Darussan for Women

Mata caji kadan daban-daban daga maza biyu cikin sharuddan da kaya, da kuma a kan manufa na motsa jiki. Saboda haka, bari mu dubi mafi nasara motsa jiki, wanda dole ta hada da mafi kyau safe darussan ga mata:

• tafiya a kan ƙasa da iyakar tadawa na gwiwoyi;
• haye yatsunsu , da kuma tunzura su a kan daya gwiwa, kana bukatar wani kadan a cire wasu kafar gaba da yi deflection.
• jingina da baya, suka jefa mayar da hannunsa a baya ya baya, domin isa tare da yatsunsu a cikin yatsun kafa, sa'an nan tanƙwara kan - kuma haka cikin da'irar.
• feet kafada nisa baya. Daya bangaren da yake a kan mayar da kai, da kuma na biyu - a kan bel. Yi jiki wajen na biyu hannu.
• ajiye hannunsu a kan kan bel, yi da juyawa shugaban.
• wofi juyawa a gwiwar hannu, sa'an nan da kafada hadin gwiwa.
• squats.
• jingina a kan bango, alternately dauke ka gurfãne to ka kirji.
• karya a kan wani lebur surface kuma, lankwasawa da gwiwa, ja hannunsa zuwa kirjinsa. A wannan matsayin da ya dauke da jiki;
• kuma a karshe - mai laushi jiki ga na ciki tsokoki.

All bada ake yi sau da yawa a kan kowane gefe (idan sun kasance sũ ne jigon wannan shafi).

Mafi safe motsa jiki ga karfi jima'i

Da bambance-bambance tsakanin mata da maza ta safe darussan za a iya bayyana a cikin wadannan tebur:

Kamar yadda ka gani, da bambance-bambance tsakanin namiji da mace m, amma su ba haka suke ba muhimmanci. A mafi kyau safe bada for maza iya hada a matsayin Starter ga wannan abubuwa a matsayin mata, amma da girmamawa ne a kan karfi kisa. Don kauce wa maimaita, mu lura kawai ne ga waɗanda darussan da suke kunshe kawai a cikin maza ta kewayon:

1. A madadin mai kyau, amma ba intrusive cardio yana dauke da ake kira "inuwa dambe" da kananan dumbbells. Yana da kyawawa ba don takura kanta punches da kuma yin wani iri-iri na hannun juyawa da kuma karkatacciyar daga cikin gidaje.
2. Ko da yake muna magana ne game da caji, maimakon cikakken motsa jiki, 'yan tura-rubucen da kuma ja-rubucen da wani mutum ba ya ji ciwo. Musamman idan ka gudu su a karkashin iko da kuma kokarin su shimfiɗa a ganiya.

Sauran darussan sun yi kama da mace, kawai adadin maimaitawar kamata a karu.

Mafi safe motsa jiki ga nauyi asara

Mutane da yawa da damuwa game da matsalar wuce haddi nauyi. Ga irin wadannan mutane akwai wani musamman dabara na safe bada, kyale ba kawai yadda ya kamata farkar da jiki, amma kuma ya rabu da mu wuce haddi nauyi dabam.

Bambanci na wannan hadadden shi ne cewa shi ya shafi wani waye, load. Saboda haka, kafin ka yi wannan aikin, kana bukatar ka ba jikinka ta farka da taimakon darussan da aka bayyana a farko kansu. Haka kuma an bada shawarar a sha gilashin ruwa kafin ka fara aiki.

A hadaddun ne safe jiki horo ga nauyi asara ya shafi wadannan matakai:

1. Dumama. Yana iya kunshi tsalle, swings hannunwansa da ƙafafunsa, jiki rotations na kafafuwa. To dace a matsayin dumi haske jogging na gajeren duration, ciki har da a kan na'urar motsa jiki.
2. Nazarin hannuwanku. Don haka kana bukatar kananan dumbbells. Sun yi dukan lankwasawa, hawa, kuma swings. Sa'an nan za ka iya yin wani iri-iri da tura-rubucen, wanda kunna tsokoki daga cikin kirji bel.
3. Kuma a karshe, shi zai zama da amfani a sa wani sa na squats. Babban abu - ba rush kuma bi da dabara.

Kamar yadda ka gani, nauyi asara ba caji fiye da wuya sauki caji (musamman maza), duk da haka shi ne mafi tasiri. Amma ina maimaita - ba lallai ba ne a maida da safe gymnastics a cikin m famfo na dukan jiki don a ƙona kitsen. Wannan dole ne a yi a wani lokaci dabam.

Slimming tsari na ilimin motsa jiki ne da ya fi muhimmanci fiye da duration. Saboda haka, idan kana so ka rasa nauyi, kokarin yi a kalla a kananan cajin kowace rana.

Yanzu 'yan kalmomi game da wasu zažužžukan da kuma caji.

kara hadaddun

Barka da safiya darussan iya zama sauri. Yana da muhimmanci sosai, saboda zamani mutum ne kullum yanã gudãna daga lokaci. Akwai, misali, 10-minti daya sa, wanda, kasancewa guntu damar kwayoyin da kullum a farke, kuma recharge. Yana hada da ba m binciken dukan gidajen abinci da kuma manyan tsoka kungiyoyin.

Qigong

Baya ga daidaitattun iri safe jiki horo, akwai kuma mai ban mamaki Sin dabara kira Qigong. A cewar aikatawa kocina, shi ba ka damar ba kawai cika da jiki da vivacity, amma kuma rage gudu da tsufa da kuma tsarin warkar da m cutar. The m dogara ne a kan samu na tabbatacce makamashi waraka.

yara cajin

Dabam ware yara version na safe bada. Wannan hadadden aka samu a wasu siffofin a cikin makaranta amfani da tsarin. Yana stimulates lafiya ta jiki da ci gaban da yaro, ba tare da overloading matasa kwayoyin, kuma mafi muhimmanci - shi ne tsara yadda wani irin wasan cewa ba ka damar goyon ko da mafi m yara.

ƙarshe

A mafi kyau safe darussan iya zama daban-daban domin kowane mutum. Muna dismantled kawai ka'idodi, wanda suna dauke da mafi m da kuma tasiri. Kamar yadda ka gani, da dama daga cikin ka'idojin safe bada saba wa kowannenmu daga yara. Saboda haka babu wani shinge kiwon lafiya da kuma kyau ruhohi, babu! Babban abu - kar ka manta da cewa caji ake bukata domin tada da shi ba jure obalodi!