Oyimitsa nyumba zathu ndi okongola kuti athe kupezeka, kugwirizana ndi zotsika mtengo. Zimakhala zosavuta kubisala pansi pa bedi asanadze alendo, ndipo zimakhala zosavuta kupeza njira yovuta yochitira. Zonsezi zikufotokozera ubwino wokhala pa galimoto yoyendetsera bwino momwe zingathere. Simulator imeneyi imadziwika ndi anthu ambiri kuyambira nthawi zozama za Soviet. Pa izo amayi athu ndi agogo aakazi anali akuzungulira ndi kutaya thupi. Ngati mutapeza kachilombo kafumbi (kapena "chisomo" - monga momwe anthu amanenera) panyumba, ikhoza kukhala chizindikiro chochokera kumwamba, ndipo muyenera kutsimikiza kulemera kwanu.
Zoyembekeza ndi zokhumudwitsa
Tiyeni tiwone momveka bwino, ndizochita zotani zowononga kulemera kwa thanzi. Mphindi imodzi yokhala ndi mphindi 15, mumatentha kcal 100 kokha, zomwe zimakhala zosavuta kubweretsanso chakudya chotsatira.
Zoona, pamene mukugwira ntchito pa disc kuti muchepetse kulemera kwa thupi, minofu ya makina osindikizira, matako , chiuno - madera a amai ali ndi vuto, koma maminitsi 15wa ndi okwanira kuti awapatse mawu osavuta, osati kuthetsa mavuto onse.
Kuti mumve bwino phindu la mafuta anu, machitidwe oyenera pa thanzi ayenera kuchitidwa kwa mphindi 40, chifukwa tikudziwa kuti zotsatira za mtima zimangotha mphindi 15-20 zokhazikika kwambiri, ndipo pokhapokha mafuta akuyamba.
Pankhani iyi, mphindi 40 idzakhala yochepa. Ngati mukufuna kulemera kwambiri, muyenera kudzipatsanso mphamvu pazithunzithunzi, komanso zina zofanana ndi yoga ndi pilates.
Muyenera kuyamba zochepa - mphindi khumi zokha kuti pulogalamu yoyamba ikhale yambiri. Komabe, muyenera kuchita tsiku lililonse, kapena kasanu pa mlungu. Ndipo mlungu uliwonse perekani nthawi ya makalasi kwa mphindi zisanu.
Musaiwale kusinthasintha manja anu! Manja ayenera kuyendetsa mosiyana ndi miyendo, izi zimapangitsa kuti makina osokoneza athandizidwe. Zochita zoterezi sizothandiza kokha m'chiuno, koma chifukwa cha kupweteka kwa m'matumbo, chifukwa pali kusamba kwautali kwa ziwalo zamkati za m'mimba.
Contraindications
Mosiyana ndi kuwoneka wopanda chiyero, pali zizindikiro zotsutsana pa zaumoyo. Anthu okhala ndi chitetezo, hernia, osteochondrosis, kuphunzitsa koteroko sikudzabweretsa thanzi, koma mosiyana, kuonjezera kuyenda (kumasula) msana. Ndipo munthu wathanzi ayenera kuyesa kuti asamapangireko kayendedwe kolimba.
Zochita
- Timakhala pa diski ya thanzi, titatha kuyika mpando patsogolo panu, kumbuyo kwanu. Timadalira mpando, tambasula mmbuyo. Timachita maulendo athu nthawi zonse pa diski, titakhala pa mpando. Timachita mphindi 2-3. Muzochita izi, choyamba, minofu ya m'mimba ya oblique, komanso minofu ya kumbuyo, ikukhudzidwa.
- Timachotsa mpando. Ife timakhala pansi tikuima pa diski. Mphepete ziyenera kukhala zocheperapo, kumbuyo kumaganiza pang'ono. Timayamba kugwira ntchito kuchokera kumbali kupita kumbali - timasuntha mapazi athu pa diski, manja amasintha kuti athamangitsidwe. Mutu uyenera kuyang'ana. Pankhaniyi, manja ayenera kupita kumbali imodzi, mawondo mzake. Imeneyi ndipamwamba kwambiri pamtima, ndi manja ndi miyendo. Timachita mphindi 2-3.
- Timakhala pa diskiti ya thanzi, manja amatsamira pansi kumbuyo, zala zikuyembekezera. Miyendo imadzikweza, kuidula pansi ndi kuikweza pambali yoyenera. Timamasulira miyendo mbali imodzi, kugwira zidendene pansi, ndipo pamwamba pake timasuntha miyendo kumbali inayo. Kuwonjezera pa kuti minofu yolunjika ya mimba ikugwira ntchito nthawi zonse, kufesa kumathandizanso. Manja amathandiza kutembenuza, timayambitsa minofu ya m'mimba, musayimire. Timachita mphindi 2-3.
- Ife timayambira pa anai onse, mawondo pa diski, manja patsogolo pake. Sinthasintha "mchira", miyendo pansi pa mawondo, ayenera kudula kuchokera pansi. Timachita mphindi 2-3.
- Ntchito yotsatira idzachitidwa ndi mnzanuyo. Timayima maso ndi maso (timayima pa diski), timatenga manja, timayamba kuyendayenda - manja kumbali imodzi, miyendo kwinakwake.