Callanetics nokuti beginners: zvose pamusoro kugwinya yokurera

Women kutsvaka rubatsiro gym kudzidzisa, kwete chete uremu asiwo kutarira muduku, unofanira kuteerera mirayiridzo zvakadai callanetics. Nzira yakatanga American Calan Pinkney, ndiko kunzwisisa kunofambira mberi muviri. Callanetics nokuti beginners - iguru nzira yokusimbisa tsandanyama dzako uye uremu.

Zvimwe zvinoitwa mirayiridzo

Callanetics nokuti beginners zvinosanganisira kutandara kurovedza anenge 30 uye ndichisveerera tsandanyama, uyewo simba mutoro. Ndiyo mhaka yokufutisa kurasikirwa uye muviri zvinoumba. Makirasi zvakagadzirirwa vanhu chero zera uye munhui, kurovedza zvinoitwa wakadzikama, anonoke kunonoka, izvo chete anowedzera mutoro pamusoro kushanda tsandanyama mapoka. Kugara muviri kuchaita vascular inzwi uye kusimbisa zvirwere. Ndiyo gym nzvimbo iri zvakakwana akakodzera vaya vasinganamati kufanana simba, vanoshingaira muzvirongwa. Callanetics nokuti beginners rinosanganisira zvimwe zvinhu weyoga rechirume pamwe gymnastic muviri. Maererano K. Pinckney, kugara muviri kwete chete kudzosa muviri matauriro, asiwo yekudyidzana kusimbisazve muviri.

misimboti

Ko zviitwa kunogona zvinenge pose (munyika, pamba, mune yokurovedza muviri), uye chero hembe. Callanetics uremu beginners hatibvumiri chero kufamba kamwe, akasvetuka, yapera, etc. All yapera zvakanaka, uye voltage inowedzera zvishoma nezvishoma. Nokuda boka iri tsandanyama vakashanda zvakaenzana, kukanganisa yakadzika akaturikidzana zvakakodzwa. Hatifaniri kuita mu simba. Kuita mutoro vanoda zvakawanda muviri wako angakudzivisai. Callanetics nokuti beginners achibvumira kakawanda hwatsvuka rokuzorora uye yokutandara. Kana akangoerekana akazviratidza marwadzo, muviri anofanira vakarega. Zvinokurudzirwa kuti kudzidzira pamberi girazi, vachiongorora yakarurama nzvimbo muviri. Kufema inofanira kuva pasina kunonoka, kunyange.

Callanetics nokuti beginners. zviitwa

Basa inokurudzirwa kutanga zvishoma inodziya-up. Gara uri cheya uye dzakaonda pamusoro musana. Chin kweva mberi. Zvishoma nezvishoma kutanga kusimuka, vanochengeta kwako shure ngaatarire. Dzokera chepakutanga nzvimbo. Dzokorora 8 nguva.

Back uye maoko

Kudhonza dumbu. Feet - papfudzi-upamhi oga, maoko yakananga, simudza. With inofemwa vanobwembura mberi. Hands yareba, chirebvu inofanira zvishoma akakwidziridzwa. Pana masekondi 30, ichi yakachengeteka chinzvimbo, uye ipapo kudzokera yaro yepakutanga. Dzokorora 5 nguva.

Muhudyu uye chiuno

Simudza rwake rworudyi, akariisa kuruboshwe rorudyi. In kurutivi rworuboshwe-ruoko kuti yakatenuka zvishoma nezvishoma. Panyaya iyi, kumashure anofanira kururamisa, dumbu uye magaro akasungirirwa. Dzokera chepakutanga nzvimbo. Dzokororai chiitwa, asi kusendama mune zvimwe. Kuita ka20.

tsoka

Chiitwa ichi zvinoda kunonyanyisa yevasungwa mauto. Mira netsoka dzenyu paupamhi zvakakwana. Akakotama, bata kubva mukati neketani kana mhuru. Mapendekete shure, wokura, emaoko - muruoko. Kugadzirisa nzvimbo kwenguva yakati (sezvazvakanyorwa vachatitaka). Back uye chirebvu kudhonza mberi, uye sezvo iwe exhale, kudzikisa musoro wako pasi zvakare. Beginners anogona kuita muviri ichi vanosvika 6 nguva, zvishoma nezvishoma kuwedzera zvinogara kusvika 40.