Exercises yekuchinjika, kusimbisa uye kutandara kumashure naKaterina Buyda

Nedzidzo yenguva dzose uye nzira yekugara yeupenyu kumashure inowana mutoro unorema uyo unogona kukonzera kurwadziwa uye kusagadzikana. Tinopa iwe kutarira kwako imwe yepamusoro-soro vhidhiyo yekuzorora uye yekudzorera spins, kusimbisa uye kuwedzera kushanduka kwemuzongoza, izvo zvakagadzirwa nemurairidzi Katerina Buyda. Vhidhiyo muRussia, saka iwe unonzwisisa zvese zvinokurudzirwa nemurairidzi, izvo zvinonyanya kukosha mukudzidzisa kwakadai.

Usati waenderera mberi nekuitwa kwezvirongwa Katherine Buyda anopa zano kuti nyatso tarisa vhidhiyo uye uone kuteedzana kwezviitwa, maitiro uye kuuraya. Pachiratidzo chinoshandura chinzvimbo chemuviri uye woenderera kune unotevera kurovedza muviri.

Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:

• Zvese nezve mafirakisi echishongo: chii icho uye sei yekusarudza
• Iwo epamusoro makumi mashanu epamusoro ekurovedza muviri kwedumbu rakadzika
• Wepamusoro makumi maviri emavhidhiyo emadhioio ekudzidzira uremu kubva kuPopsugar
• Wepamusoro makumi maviri akanakisa emadzimai anomhanyisa shangu dzekumhanya kwakachengeteka
• Zvese nezve Push-UPS: maficha + sarudzo pushups
• Wepamusoro makumi maviri ekurovedza muviri kune toni mhasuru uye toni muviri
• Wepamusoro makumi maviri emitambo yekuvandudza mamiriro (mapikicha)
• Wepamusoro makumi matatu emitambo yekudzidzira kwechidya chekunze

Zvine zviitwa zvekumashure naKatherine Buyda

Katerina Buyda - Musiki wekudzidzisa kwemunyori pahwaro hwekusimba, iyoga uye kutamba. Chirongwa chake hachingokubatsire iwe kuwana yakanaka yakatetepa chimiro, asi zvakare hutano hutano. Iko kutarisirwa kukuru uye kutarisisa kunoda kumashure uye musana, anova iwo hwaro hwesisitimu yese yemhasuru. Katerina Buyda akagadzira 4 akasiyana ekurovedza zvinovakirwa pasekuru kurovedza muviri uye asanas izvo zvinokubatsira iwe kuvandudza muviri wako:

1. Rovedza muviri kuitira kuchinjika kweshure (maminitsi gumi nemashanu)

Iyi vhidhiyo ichakubatsira iwe kukudziridza kuchinjika kweshure, kugadzirisa mamiriro, kudzosa iyo yakasarudzika kupindika kwemuzongoza, kuratidza ribcage uye mapfudzi majoini. Kugadzikana kwakanaka mumuzongoza kunokutendera kuti ugadzirire mamwe mabhureki akaomarara. Muvhidhiyo yekuchinjika kweshure kunosanganisira zvinotevera kurovedza uye asanas: mamiriro eSphinx, uta, katsi, zambuko, gejo, mhepo, mwana, imbwa yakatarisana yakadzika nehuswa, imbwa inosunga kumusoro.

2. Rovedza muviri kuzorora (kuzorora) kumusana (maminitsi gumi nemashanu)

Kune avo vanoda kuzorodza musana, kugadzirisa mamiriro uye kurerutsa kusagadzikana uye kusagadzikana, iwe unofanirwa kusarudza kurovedza muviri kuti uzorodze musana. Iyo yakavakirwa pamhando dzakasiyana dzekumonyoroka pasi, izvo zvinokubatsira iwe kuti ubvise kusagadzikana mumuzongoza nekudzika kumashure. Vhidhiyo yekuzorora kumashure inosanganisira zvinotevera zviitwa. 8 akasiyana akasiyana crunches akarara pasi, kutambanudza, kumira, mhepo, kitsi, mwana.

3. Rovedza muviri kusimbisa musana (maminitsi gumi nemashanu)

Kana pane zvinopesana iwe uchida kushanda mukusimbisa tsandanyama corset uye kuita kuti musana wako uve nesimba, wobva wasarudza vhidhiyo kuti usimbise musana. Nekuda kwezviitwa zvekurovedza muviri, iwe unozounza mataurirwo emuromo wechibereko, lumbar uye sacral mativi emuzongoza. Kutarisisa kune kumwe kwekurovedza muviri kunoratidzwa mune dzakasiyana shanduro, sarudza yakasununguka sarudzo iwe. Muvhidhiyo yekusimbisa musana inosanganisira zviitwa zvinotevera. tafura yechimiro, katsi, Mhungu, ngwena, imbwa yakatarisa pasi, hwiza, zambuko resimbi, mwana.

4. Kuekisesaiza hutano hwemusana (maminitsi makumi mashanu)

Muvhidhiyo yekudzoreredza yakauya ingangoita ese maekisesaizi awakasangana nawo ari pamusoro-akatsanangurwa maminetsi gumi neshanu. Iwe unoshanda uye pakuchinjika, uye pakusimbisa uye kutandara kumashure. Uku ndiko kushanda kwakazara kwazvo kumusana kwako, saka kana uchikwanisa kurega nguva yacho, chiite.

Zvakanakira kurovedza muviri kumashure naKatherine Buyda

Ndokumbira utarise mabhenefiti anotevera ekugara uchirovedza vhidhiyo kumashure naKaterina Buyda:

1. Iwe unozonatsiridza chimiro chako uye wotwasanudza musana wako.
2. Bvisa marwadzo kumusana uye muchiuno.
3. Wedzera kuchinjika kwemusana uye unozokwanisa kunyatsoita uye kukura kuita kusanganisira masimba esimba.
4. Hapana masimba uye akavakazve akaomesesa, mune yega pose iwe unenge uri 1 miniti - Workout static.
5. Iko kumira kweiyo yoga yakanyanya kubatsira kuzorodza musana uye kugadzirisa shanduko.
6. Zvizhinji zvekurovedza muviri zvinoratidzwa mune dzakasiyana shanduro, saka unogona kusarudza yakanyanya kunaka sarudzo.
7. Kune mana ekurovedza muviri kusarudza kubva zvinoenderana nechinangwa chako: kushanduka, kusimbisa, kuzorora uye kumutsidzira musana.
8. Katerina Buyda anopa zvakadzama kutaura pamusoro pekuitwa kwetekinoroji kuti chidzidzo chako chibudirire sezvinobvira.

Wepamusoro makumi maviri ekurovedza muviri kwekumira uye kumashure

Kana iwe ukasarudza iyo maminetsi gumi neshanu, mudzidzisi anokurudzira kuita inotevera algorithm:

• Kupinda-chikamu chedzidzo: 1 lap (15 maminetsi)
• Ivhareji nhanho yekudzidzira: 2 pamakumbo (30 maminetsi)
• Yepamberi nhanho yekudzidziswa: 3 kutenderera (45 maminetsi)

Kana iwe ukagara uchigara uchitsvaga kwemaminetsi gumi nemashanu pazuva, unozogona kuti uzvidzivirire kubva kumatambudziko anogona kudzoka kumashure mune ramangwana. Uye kana iwe watotarisana nekusagadzikana, kuomarara uye kurwadziwa musana, usanonoka kudzidziswa mangwana. Kutanga kuita nhasi.

Onawo:

• Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya uye kurovedza muviri
• Yoganics naCatherine Buyda: bvisa marwadzo ekudzokera shure

Yoga uye kutambanudza Musana uye chiuno