Complex of ekuseni yokuzijwayeza eqenjini wokulungiselela - vivacity lonke usuku

umsebenzi Khanyisa ekuseni uyonika vivacity, ukuxosha isimo iphupho. Futhi uma eziyinkimbinkimbi ekuseni umzimba eqenjini wokulungiselela izobanjelwa njalo, kuzovimbela okuvela flatfoot, ukwenza ukuma bushelelezi nemisipha eqinile. Ngemva ukushaja, izingane ngeke ube nomuzwa ucobekile futhi sikhungathekile, ngcono isimo semizwa yakho sibonga ukusebenza isimiso sezinzwa.

izincomo

• yokuzijwayeza Morning eqenjini wokulungiselela kusebenziseka kakhulu uma wenze izivivinyo ngaphandle (lapho efudumele). Uma ngaphandle ezibandayo, kufanele wenze ukuzivocavoca efasiteleni evulekile.
• I enhle Amazing izingubo: izikhindi isikibha, izikhindi isikipha kungaba.
• A imfuneko umphumela kwezempilo ekuthuthukiseni - elungile ukuphefumula onesigqi.
• Complex of ekuseni yokuzijwayeza eqenjini wokulungiselela kufanele kwenziwe ngesimo umdlalo, ephelezelwa amavesi noma iculo.
• Nakani ukuxoxa-kuwo wonke umzimba: imilenze, izingalo, amahlombe, umhlane, intamo. Buka imishini ukusebenza. Akubalulekile nje ubukhulu kodwa izinga.
• Zama ukwenza izivivinyo esingaphansi izikhathi 10, ukuze singathwesi ngokweqile emzimbeni. isikhathi Ubude akufanele budlule amaminithi angu-15.
• Ungasebenzisa amabhola, izindophi ukweqa, dumbbells ukukhanya izingane, Jumpers, ukusetshenziswa odongeni nemigoqo.

Ukuze umzimba contraindicated?

Kufanele unikeze umthwalo mnene noma kuqedwe ke uma ingane umuzwa ezizwa engaphilile noma ubuthakathaka, isifo abandayo noma zenhliziyo, ephukile motor umsebenzi.

An isethi okuyisibonelo umzimba ekuseni eqenjini wokulungiselela

1. Okufudumele kuhlanganisa usheshe noma ukugijima on the spot, eyenziwe Gait impungushe, ibhere prowling amakati.

2. "Vuka kwelanga" - ephakamisa izingalo ngqo phezulu naphansi, okuyinto enomthelela kumiswa efanele kokuma. Ungakwazi ukumema abafana ziveza umoya. Ukuze wenze lokhu, run swings izingalo zakhe emaceleni.

3. ukunyakaza oyisiyingi esingamakhilomitha emahlombe akhe emuva naphambili njengoba uma sifuna into ukulahlekelwa nabo.

4. Sitsheke ikhanda phambili nasemuva, ngokwengxenye, ngomzamo ukudweba ilanga (Ukujikeleza isiyingi).

5. Ukuzivocavoca for imilenze: ezimfushane (isandla), squats esinqunyiwe (izinyawo ehlombe ububanzi ngaphandle), mahi umlenze ngqo yanjalo phambili futhi izinhlangothi. Jump like onogwaja noma amaxoxo, okusezingeni eliphezulu, high.

6. emithambekeni kusuka kwesokudla kuya kwesokunxele, esifubeni esonta. Bend emuva okwekati welula, futhi njengoba egoba lapho akusiyo in the mood. Ungenza emithambekeni nge ibhola.

Ingabe Amakilasi ezithakazelisayo

Gymnastics lweqembu wokulungiselela kuyoba mnandi kakhulu uma uhamba nobani imidlalo. Lokhu "ngxenyana efinyelela lapha", lapho izingane kukholamu waligingqa phakathi imilenze ibhola, futhi ukudluliswa cube phezu kwekhanda lakho, besina elula songs zezingane. Sebenzisa izinti, emahhulahhubhu, cubes. Uma amakilasi kwenziwe emgwaqeni, ungenza ibhalansi umzimba: ukuhamba lomgwaqo noma ithrekhi zibangelwa. Outdoors Hlela imidlalo ongaphandle, "ukubamba-up", "zakudala '," umnenke "- ahlele imincintiswano. Okubaluleke kakhulu, eziyinkimbinkimbi ekuseni umzimba eqenjini ukulungiselela izingane ezikhuliswe kwemizwa futhi ukunika amandla, ezinikezwa hhayi ukhathele ezinde izindlela ezihlukahlukene zokuvivinya umzimba.