Kupanga kunyumba

Kupanga kumatchuka kwa zaka zoposa khumi. Ndipo ngakhale kuti dzinali liri ndi muzu wa Chingerezi (mawonekedwe ndi mawonekedwe opatsa), ndi chitukuko cha Soviet, chimene asayansi a Leningrad anapereka mu 1988. Ngati mulibe mwayi wopita ku kampani yogwiritsira ntchito thupi labwino, nthawi zonse mukhoza kupanga pakhomo, chifukwa sichifuna makhalidwe apadera.

Kodi pali kusiyana kotani pakati pa kupanga ndi aerobics?

Mitundu iwiriyi ikufanana ndi yakuti imakhala ndi zotsatira zabwino. Kuwotchera kwa madzi ndi mndandanda wa mitsempha yopangidwa ndi nyimbo, zomwe zimapangitsa minofu ya thupi ndikupereka bwino kwambiri. Ndipo kujambula ndi dongosolo la zozizwitsa zomwe zimapatsa mphamvu ndipo zingagwiritsidwe ntchito palimodzi kulemera ndi kumanga minofu, malingana ndi ntchito.

Kupanga: kutsutsana

Kujambula panyumba ndi koyenera kwa aliyense, koma ngati mutangoyamba ndi wophunzira wodziwa bwino amene angatenge pulogalamu yanu, mudzatha kukwaniritsa zotsatira zake. Izi ndi zowona makamaka kwa iwo omwe ali ndi matenda aliwonse osatha.

Mulimonsemo, contraindication ndi imodzi - kusamba. Kuchita masewera olimbitsa thupi kumatha kugwedeza, choncho m'masiku oyambirira ndi bwino kudzipumula.

Nyimbo zojambula

Pamene mwatanganidwa, ndikofunikira kusankha nyimbo zolimba, nyimbo zamakono zomwe zingakuthandizeni kuti muziyenda mofulumira komanso ngakhale kupereka mphamvu pamene mphamvu yayamba kale. M'masamba 90 onse adasindikizidwa ndi nyimbo zojambula, koma mu nyimbo izi palibe chachilendo - ndizosautsa, zamasewero komanso zosangalatsa. Sankhani kukoma kwanu!

Kunyumba kwanu: zochita

Ngakhale panyumba kuphunzitsa ndikofunikira kusankha zovala zabwino zokhalapo - phokoso, zazifupi ndi t-sheti yokhala ndi nsalu zachilengedwe. Chinthu chachikulu ndichoti zovala sizimangokakamiza kuyenda. Pambuyo pake mukhoza kuyamba kuchita.

1. Kufunda mwakhama kumapanga mphindi zisanu ndi ziwiri mpaka 7 kutentha minofu. Gwirani kuthamanga pamtunda kapena phokoso, kutsetsereka kumbali, kudumpha chingwe.
2. Onetsetsani. Pakangotha ​​mphindi imodzi, yesetsani kusinthana (kumbuyo kwanu, miyendo ikugunda, kuchotsa scapula kuchokera pansi) pamalo okwera. Kubwereza komaliza kumaperekedwa movutikira.
3. Mimba ndi oblique m'mimba. Atawerama, manja ake amatambasula ndipo amafika pambali ya madigiri 90. Pezani zowonjezera 30 zokhazikika mu njira imodzi, pamene mutambasula kumbuyo kwa dzanja, koma musazichepetse. Kenako bwerezani kumbali inayo.
4. Kugwira ntchito m'chiuno. Kuchokera pamalo oima, tenga mapiri kumbali, kukokera mkono wako kumbali ina ndi mutu, kuonetsetsa kuti kumbuyo kumakhalabe pogona.
5. Makina apamwamba. Kugona kumbuyo kwanu, konzani mapazi anu, mwachitsanzo, kuwaponya pansi pa kama. Kwezani kwa mphindi kwa malo ofunjika, ndiye pita pansi. Yesetsani kuchita masewera olimbitsa thupi, pewani zozizwitsa.
6. Makina apansi. Kugona kumbuyo, miyendo molunjika kumbali. Kuchokera pa malo awa, mutagwira manja anu kumbuyo kwanu, khalani pansi ndipo mwamsanga mukupukuta miyendo kuchokera pansi, kukweza mmwamba momwe mwatheka.
7. Zolemba zapansi - kumaliza. Chitani masewera olimbitsa thupi "njinga" kwa mphindi imodzi.
8. Njuchi. Lembani pambali panu ndipo mkati mwa maminiti awiri, yesani ndi phazi lanu lakumtunda. Bwerezani kumbuyo kwa mwendo wina, kutembenukira mbali inayo.
9. Mbali yamkati ya ntchafu. Kuchokera kuimidwe, miyendo ikuluikulu kusiyana ndi mapewa, masokosi mozungulira, chitani mwamsanga masewera (mumadzikumbutsa wekha wotsutsa sumo). Sungani kwa mphindi imodzi.

Izi zimapangitsa kuti apange zovuta kuchotsa madera, koma palinso zochitika za manja, matako, ana ndi nsana. Pochita zonsezi, mudzadabwa kuona kuti thupi lanu lakhala lokongola bwanji!