Wasanni da kuma Fitness, Fitness
Rawar soja labaru na mata a cikin gida da kuma a cikin dakin motsa jiki
Modern mace dukan zamanai a hankali duba bayan kansu da yanayin jiki. Ga mata, shi ne muhimmanci ba kawai don jin lafiya da kuma cike da makamashi, amma a tabbatar an duba matasa da kuma sabo ne, da kuma mazan da wani mace ne, da mafi hankalin shi yana biya zuwa ta waje bayyanar.
Yadda za a zama wani manufa mace?
Bari da yarinya quite zagaye da kuma m, ko da daga yara, amma mafarki ne m cimma manufa. Ba lallai ba ne kamar yadda a baya tunanin zama bakin ciki da kuma shige iya tsammani ba sigogi na podium, babban abu - don cimma jituwa a cikin rabo na wadannan siffofin halitta. Daga wannan ra'ayi bada a gida ga mata latsa, ko da daga caseloads uwayen gida ya samar da wata cikakkiyar lady.
Kitchen maimakon dakin motsa jiki
"Ko zai yiwu?" - tambayi daya wanda da gaske ya yi imanin cewa ta na da wani lokacin da za a ziyarci fitness yanki, sabili da haka ba ma iya mafarki game da m siffofin da kuma untrained riga wreathed kugu. Duk da haka, da rawar soja labaru na mata sun fi mayar da la'akari da ƙayyadaddu na ta salon: cunkoso iyali nauyi, kula da yara. Ba ka bukatar ka ware lokaci na musamman domin motsa jiki, amma kawai don hada da shi a cikin saba na yau da kullum.
Alal misali, wata mace shirya abincin dare. Amma shi ba daraja duk lokacin da a murhu, stirring da daga. A waɗannan 15-20 minti cewa dole ne wanzu a tsakanin chores, za ka iya yin babban darasi ga latsa don mata a gida.
Abin da ya yi a lokacin da dafa abinci?
- Tsaya a mike kuma yatsunsu matsa kai, gwiwoyi annashuwa, daya kafa ajiye kadan zuwa gefe.
- ƙara ja da gwiwa na jinkirta kafafu ga jiki yayin da yin wani counter-juyawa daga cikin jiki a kugu, kokarin shãfe gwiwa na daura hannu tare da gwiwar hannu.
- komawa zuwa fara matsayi da kuma maimaita motsi 8 sau a wani jinkirin taki.
- sa'an nan kuma yin wannan mataki da sauri 8 sau.
- sake gwadawa 8 sau sannu a hankali da kuma sauri 8;
- sa'an nan canza shugabanci.
Gargadi! Ja da gwiwa, numfasawa waje da kuma zana ciki.
Wadannan darussan ga latsa don mata ba ya bukatar mai yawa sarari, za su iya yi a lokacin da rana, a kowane lokaci. Sai suka samar da wani bakin ciki kugu da kuma ƙone kitsen a ciki. Add wani sauki motsa jiki da zai sa ka na ciki tsokoki zama a mai kyau siffar, rike da lebur profile:
- Tsaya kafa, gwiwoyi annashuwa, da ƙafãfunsu tare, ƙafar dama ta shãfi kasa da kafana, magincirõri a kan sãsanninku.
- kauce dama kafar baya, daidaita biyu makamai a gaba, kai mai numfashin.
- ja da kafa da hannu ga fara matsayi, zana wani karfi ciki da kuma yin ƙwazo exhalation.
- su yi daidai, amma inspiratory kafa da hannu kai a hannu, sa'an nan kuma komawa zuwa fara matsayi da kuma yi wani gagarumin shiri indentation ciki a kan exhale.
Abin da latsa ne mafi muhimmanci?
Waɗanda aka kawai fara magance, a karon farko gane cewa motsa jiki ga latsa don mata Shi ne ainihin quite bambancin. Suna aiki a kan sassa daban daban na tsokoki, wanda ya samar da wani daidai lebur ciki siffar. Saboda haka, akwai horo ga ƙananan bim na tsokoki da kuma darussan da babba tura mata. Masana sun bayar da shawarar a raba kaya a ko'ina, in ba haka ba shi yiwuwa a cimma da ake so sakamako. Flat ciki nau'i na samar da duk tsoka kungiyoyin: babba, m kuma QFontDatabase. A kowane horo motsa jiki dole kasu kashi uku kungiyoyin niyya.
Yadda za a yi motsi?
- latsa kananan daga baya da ƙafãfunku a cikin bene, tanƙwara ka kafafu a gwiwoyinsa, hannunsa clasped bayan kansa, sha taba.
- exhalation daga kafadu matsi iyakar ciki, jin gajiya a sama na.
- 8-16-14 sake kai ziyara;
- Shin wannan motsi a cikin daban-daban taki da kuma tare da wani bata lokaci ba a kan Yunƙurin ga 'yan seconds.
Proper dabara na darussan da suka shafi ƙananan baya guga man zuwa bene da kuma kauce wa da subsidence a lokacin hawa da gangar jikin. Wannan shi ne wani classic nazari na motsi ga babba latsa. Yin shi ta hanyar da rana, za ka iya sauri cimma gani sakamakon.
A mafi kyau darussan ga ƙananan latsa
A classic motsa jiki ga ƙananan latsa:
- kwanta, latsa tam ƙananan baya zuwa bene, kuma ba su dauke shi ga dukan motsa jiki, da kafa daga gaba a dama kwana, amma kada ka ja, da kuma shakata a gwiwa. Kafa da za a iya sa a nesa ko giciye.
- numfashi da kuma mafita ja your gindi kashe bene, swaying, feet farko, a lokaci guda karfi squeezing na ciki tsokoki a kasa;
- yi sannu a hankali a farko, sa'an nan a mai sauri taki.
- a kalla ƙarfafa da basira don kara yawan maimaitawar da kuma hanyoyin.
Motsa jiki da alternating dagawa sawu:
- daga wani yiwuwa matsayi a cire wani mike kafa ga kirji, a lokaci guda ja your kafadu kashe bene da hip runguma hannuwa, zana ciki, exhale.
- komawa zuwa fara matsayi da kuma aikata wannan da sauran kafar.
- yi alternately a wani kwari taki, alternating numfashi da kuma exhale yayin kwance a kan Yunƙurin.
Movie - gida nasiha
A classic motsa jiki ga manema tare da nadi ne sauki: kana da samun a kan gwiwoyi, daidaita ka dawo, zana ciki, ya hau cikin nadi daga gare ku, kuma ja da baya, yayin da rike hali tsaurara. Duk da haka, ga sabon shiga da shi ba zai zama da sauki. Amma tare da kara sansanin soja tsoka motsi iya wahalad riga: ba su dogara a kan gwiwoyi, kuma yatsun kafa. Ƙara motsa jiki don your video a na kowa sa na aiki a latsa, ba za ka iya kawai load da ake so mai kyau tsokoki, amma kuma ya sarrafa da na yau da kullum workouts a gida.
Luxury dakin motsa jiki
Sun tura da daidaitacce benci ko na'urar motsa jiki da daidaitacce aza nauyi ne ba wuya, domin da kayan aiki da kanta An riga an tilasta mai amfani rike da ake so matsayi. Wani abu da ka bukatar ka kara load a hankali, don haka da cewa tsokoki samu amfani da kuma jure da kara juriya. Babban bukata, kamar yadda tare da na al'ada da horo: wani exhalation ya kamata a yi don rage tsoka. A musamman zane na simulators ga manema , masu amfani iya load takamaiman tsoka ta juya kashe yayin da wasu: abin da ba zai iya zama ko da yaushe a gida.
Idan hannun dauki wani dumbbell
A mafi kyau motsa jiki ga QFontDatabase tsokoki da kuma samuwar m kugu:
- dauki wani dumbbell a cikin hannun dãmanka har zuwa 8 kg kuma yi kaikaice karkatar zuwa hagu (dumbbell abubuwa a matsayin counterweight, kara raguwa QFontDatabase tsoka iri).
- maimaita a gaban shugabanci, canjawa da dumbbell.
Tare da wani m na kayan aiki da kuma tare da m jadawalin, wani mace iya ko da yaushe sami 'yan mintoci yi wani amfani da m motsa jiki ga manema a gida.
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