Ndinodanidzira kuti zvinorevei - Ndine simba!

ORU kana Gwaro Rokudzidzira Kuedza Kudzidzira - rinodiwa nemunhu wose. Vana vanokura uye vanokura, masimba nemapfupa avo vanokura zvakasimba nezera. Asi kuitira kuti masaga evanhu aite mabasa ayo kwenguva yakareba uye misi yemisumbu yakanga yakagadzikana zvakanaka, zvakakosha kuti uite maitiro zuva rimwe nerimwe. Uye izvi, chaizvoizvo, hachisi chimwe chinhu kunze kwekutanga kukura nzira yekufamba kwemuviri wose kana kungotaura chete - kuoma kweOUU.

Tinodziya mangwanani mushure mokurara

Pasina kupisa pamberi pekudzidzira kukuru hazvibviri - kuraira vadzidzisi pahutano uye aerobics. Iwe unogona kusunungura chero chikamu chemuviri (clavicle, chikwama, ruoko, gumbo) kana, kazhinji, kuputika. Murayiro uyu unoshanda kumitambo yose uye kune mararamiro anoshanda mune vose. Mambakwedza, zvakakosha kuita zvishoma nemaminitsi gumi nemaminetsi makumi maviri nemasere kubva mumuviri ORU:

1. Makhi maoko nenzira dzakasiyana - 10 times.
2. Sungai maoko enyu nenzira dzakasiyana-siyana nekushanduka kwomuviri kuruboshwe - kanomwe.
3. Sungai maoko enyu nenzira dzakasiyana-siyana nekutenderera kwemuti kurudyi - kanomwe.
4. Makhi akaisa maoko pamberi pebhokisi - kanomwe.
5. Mutumbi wematope mberi - 10 nguva.
6. Zvitadzo zvemuviri kumashure - kanomwe.
7. Dzokorodzana nebhasi kuruboshwe - kanomwe.
8. Kurongedzana kwakadzika nebhasi kumberi - nguva gumi.
9. Kusvetwa nemaoko kwakatambanudzirwa mberi - makumi maviri.
10. Dzidzirai pamubhedha uri pamusana wako, simudza makumbo ako kumusoro - 10 times.
11. Kunyanya kubva pasi - makumi maviri.
12. Kutsiva kutendeuka musoro kune kuruboshwe - kanomwe.
13. Kutsiva kutendeuka musoro kuruboshwe - kanomwe.
14. Kudzorera kufema: zvakadzika mukati, kupera kunonoka - 10 nguva.

Pashure pezviito izvi, unogona kutotanga kuenda makiromita kana maviri kana kutora kufamba mumamiriro ezvinhu mupaki uye uwane mhepo itsva.

Damba uchifarira, kana Chii chinonzi OSG chinoreva mukuita

Mushure mokuita maitiro emangwanani, tinopomerwa kwekanguva. Ipapo tinotora mvura uye tinoenda kushanda kana kune mamwe mabhizinesi. Asi dzimwe nguva mutero wemaminitsi makumi maviri hauna kukwana, kunyanya kune vechidiki vane ropa muzvipfuva zvavo. Uyewo zvingava zvinodikanwa zvakadaro chimwe chinhu chakadaro kusimbisa simba pane zvisikwa.

Pano mazano anobatsira evanhu vane ruzivo anoshanda:

• Kana iwe wakabatana nebasa remuviri uye uchishandisa nguva seine mutoro, ipapo izvi pachako zvatove zvakanaka. Kutakura zvikwama, fungidzira kuti kubasa.
• Kana iwe uine sedentary office bacchanalia, ipapo nguva imwe neimwe yekushanda pamakombiyuta kana mapepa anomuka uye anopisa. Iwe unogona kumhanya maminetsi gumi kusvika pamatanho kubva padenga rekutanga kusvika kumusoro uye kumashure. Kana kuti kudzokorora kuoma kwemafambiro atoziva.
• Mune nguva yako yekusununguka, zorora musingazorori muchigaro chechikwata kana pamubhedha, asi tamba tennis, kana zvimwe, kutyaira bhora.
• Mushure mebasa, enda kumitambo yekutambira kweawa imwe chete. Ikoko, shanda kunze kwemazariro asinganzwisisiki uye zvisina kuvariro. Jump, kumhanya, fanyisa barbell kana kusunungura misungo pamasimoni. Kuwedzera kwekutaura kwekutaura kwaunowana kunokupa simba uye kunonoka kukunda mabasa ako ose epamba.

Basketball, kushambira, mitambo uye kufanana, kuenderera kumakwikwi marefu, kutamba nebhola, kutenderera hutsva - nguva yakadaro panguva yemaawa masikati ichakubatsira iwe kusimbisa hutano hwepanyama nekusimudza manzwiro. Uye izvi zvose zvinonzi mazita matatu - ORU, izvo zvinoreva kushandiswa kwemashoko akazara.

Simbisa mutoro, kana kusunungurwa kweAdrenaline

Zvakanaka, kana wakadzidza kurarama maererano nemitemo yekuita chiito, uye zvichida, kazhinji, iwe wakanyoresa mune chimwe chikamu kana boka rehutano, inguva yokuti iwe uonge! Ipapo unonzwisisa izvo ORU zvinoreva. Asi iwe haugoni kumira pane izvo zvave zvichibudirira. Pashure pezvose, kuti uwedzere hupenyu hwakasimba, unoda kushanda nesimba pamuviri wako. Uye pano iwe unogona kutanga kutambira kudzidziswa kwakakosha:

1. Kana iwe uchienda kune chikamu chemitambo, kushaya muviri, aerobics kana kushanda nezviyereso (barbells, zvisikwa, zvigumisiro), zvinokoka munhu-tadzidzisi wepamusoro uye chitima pane imwe shandurudzo. Munhu mumwe nomumwe ane maitiro ake pachake.
2. Wedzera nguva yekudzidzisa maawa 1.5-2 pazuva.
3. Wedzera kushanda kwe "physics" zvishoma nezvishoma, pasina kumira. Kamwe kamwe pavhiki kana mwedzi, wedzera simba. Izvi zvakasiyana. Somuenzaniso, kana nhasi iwe uchisimudza bharaki makumi maviri, ipapo mushure memakore 10-30 uwedzere 1-2 kilos, kana iwe ukasundira pasi pasi kanomwe, zvino mushure memazuva 10-30 kuenda kune makumi matatu.
4. Nokuwedzera zvishoma mileage uye nguva yekumhanya. Pakupedzisira, ivai nechokwadi chekukurumidza kuenda kuchikoro chekutsungirira.
5. Chengetedza mhinduro. Kuti uite izvi, shanda kubudirira pane imwe nhanho kwemwedzi.

Pane mabhuku mazhinji pamusoro pehupenyu hwehupenyu hunoitwa, hunotsanangura zvakadzama nzira dzakaoma pamwe nekusarudzwa kwevashandi vekudzidzisa, uye apo nzira yacho yakazarurirwa zvachose kubva pakufunga kwevatangisi, Nyanzvi yepamusoro yevatambi.

A poryem-ka we ne ehidtsem

Haasi munhu wose anonzwisisa pakarepo izwi iro ORU rinoreva. Kuona chiratidzo ichi chetatu, munhu wose anopindura zvisiri izvo. Dzimwe nguva vanhu vanotanga kuseka, nokuti vanofunga nezve kuseka kusingadzorwiki. Saka ndizvo. Kutaura kwakadaro muzvikamu zvakawanda zvinoreva rzhach, cackle, giggle nemisodzi. Ndinoda kutsigira mafungiro asina kunaka uye kuseka kune avo vanokanganisa vanofamba vachibva pamabhedha avo uye vanozvikwevera ivo pachavo kumatara. Hazvikwanisi kudhonza mapepa nemabhanhire pane nzvimbo dzakakodzwa uye paanoshandura chew buns nemonmonade. Uye anovatora kuti vati: "Simuka mangwanani uye pakarepo pa skis. Iva akaenzana uye uine zvishoma, musimba uye ushingaira. Shandisa upenyu hwako nekuzvibatsira iwe pachako, mhuri uye munzanga. " Uye munyaya iyi, zvinorehwa neshoko, izvo zvinoreva kuti ORU inofanira kunge iine zvinhu zvinotevera - hutano, dzidzo yepanyama nemitambo.