Wepamusoro gumi yepamusoro vhidhiyo yemangwanani kurovedza naOlga Saga

Kana iwe uchifunga kuti kuita kugaro gara, iwe unogona kufuratira chibharo, uku kusanzwisisa. Hunhu hwemangwanani kurovedza muviri mukati meawa mushure mekumuka unogonesa ese akakosha masisitimu enhengo, anotungamira muviri mutoni uye unowedzera hutachiona. Tinokupa iwe 11 mavhidhiyo akasiyana ezviitwa zvemangwanani kumba naOlga Saga.

Asi usati waenderera mberi nekuongorora vhidhiyo nemangwanani kurovedza muviri, iwe unofanirwa kunzwisisa kuti chii chishandiso chekuchaja uye nei zvichikosha kuita zvidzikiso zvishoma paunomuka?

Iko kushandiswa kwezviitwa zvemangwanani:

• Kuita maekisesaizi kunobatsira muviri kuti ubve munzira yekurara kuti umuke muoti, inomutsa maitiro ese ari mumuviri.
• Mangwanani mutambo unosimudzira oxygenation yemuviri wese matissue uye, zvakanyanya kukosha, huropi. Inowedzera kutarisisa uye inomhanyisa maitiro ekufunga.
• Mangwanani kurovedza muviri kunovandudza moyo wako uye kunoderedza mukana wekutsamwa mukati mezuva.
• Kugara uchiroja pamba kunovandudza mashandiro emidziyo, uye nekudaro inosimudzira kuwirirana uye pfungwa yekudzikama.
• Maekisesaizi emangwanani anowedzera zvakakwana, anovandudza mashandiro uye inopa hutano hwezuva rese.
• Kubhadharisa kunowedzera kutenderera kweropa, uko kune maitiro akanaka mukushanda kweiyo nzira yekufema uye huropi.
• Kugara uchirovedza muviri kunobatsira kusimbisa immune system uye kunowedzera kushomeka kwemuviri kune zvakashata zvinokanganisa nharaunda.

Sezvauri kuona, kubhadharisa kwete chete kunatsiridza hutano asiwo kunobatsira kushandisa zuva racho nemazvo sezvinobvira. Iwe unogona kuita zviitwa zvemangwanani muvhidhiyo, kunyanya izvozvi ivo vanopa akasiyana akasiyana makosi akasiyana. Inokupa iwe kuti uteerere kubhadharisa kumba kubva kuOlga Saga.

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Vhidhiyo ine kuchaja kumba kubva kuOlga Saga

Olga Saga ndiye munyori wenyaya dzakateedzana zvirongwa "muviri unoshanduka". Zvisinei, mavhidhiyo ake anotungamirirwa kwete chete pane kukura kwekuchinjika uye kutambanudza, asi zvakare pahutano hwehupenyu hwakazara. Pane chiteshi chake unogona kuwana zvivakwa zvekuvhura majoini ehudyu, mamiriro akajeka, kunatsiridza mashandiro eiyo locomotor zvishandiso. Zvakare Olga akagadzira akateedzana emavhidhiyo ekuchaja epamba, iwe unogona kuita mushure mekumuka.

Zvirongwa zvinogara maminetsi manomwe kusvika gumi nemashanu, asi unogona kusanganisa makirasi akawanda kana kuita vhidhiyo imwe kudzokorora, kana iwe uchitsvaga yekugara kwenguva refu kurovedza muviri munguva.

1. Maekisesaizi emangwanani ekumuka (15 maminetsi)

Muitiro wakapfava wekumutsa unobatsira iwe kuti unzwe kuyerera kwemasimba nesimba rezuva rese. Iyi vhidhiyo yekuchaja-pamba inonyanya kubatsira mukuvandudza mamiriro, kusimbisa musana uye kuburitsa iyo thoracic.

2.Mangwanani yakaoma "yakakwana uye Yakatetepa" (9 maminetsi)

Ino nzvimbo haingosimbise muviri wako chete asi zvakare ichakubatsira iwe kuti uwane mutete chimiro. Vhidhiyo ine simba ine zviitwa zvemangwanani ine maasana anozivikanwa kwazvo kumhasuru yetoni uye inosimbisa musana.

3. Maitiro anoshanda epamba - kurovedza muviri kwemakumbo (maminitsi gumi nerimwe)

Kana iwe uchitsvaga mavhidhiyo emangwanani kurovedza nekusimbisa pazasi muviri, saka edza iyi seti. Iwo maekisesaizi akurudzirwa anobatsira iwe kudziisa tsoka dzako dzemakumbo uye kuwedzera kufamba kwemajoini ehudyu. Zvakare chirongwa ichi chinogona kumhanyisa shungu pamberi pekutsemuka.

4. Yakaomarara "Kumuka" (8 maminitsi)

Ipfupi yakaoma yeWake-up shanduko yemusana wako uye chaiyo mamiriro. Iwe unowana yakawanda nhamba yekutsamira kumberi uye kumashure, izvo zvinopa kune musana musungo uye kudzoreredza kwekushanda kwemasculoskeletal system.

5. Mangwanani energosberegayushie yakaoma (maminitsi gumi nemaviri)

Vhidhiyo yemitambo yemangwanani inonyanya kuitirwa kudziisa uye kugadzirisa mashandiro enhengo dzemukati. Iwe unowana huwandu hukuru hwekutenderera kwemuviri, pamwe nekurovedza muviri kwekuchinjika kwemhasuru, mitsipa uye tendon.

6. Yemangwanani jimnastiki "Plastiki, kufamba uye kuenzanisa" (9 maminetsi)

Vhidhiyo yekudzidzira kwemangwanani kumba inoitirwa kusimudzira kwekufamba kwemajoini ese makuru. Seti yekurovedza muviri zvakare yakakwana sekubatana kwemajoini

7. Iyo mangwanani inosimbisa yakaoma (10 maminetsi)

Chirongwa ichi chakakodzera mudzidzi wepamberi. Olga Saga akaverengerwa muvhidhiyo iri pamba yakakwenenzverwa nekusimbisa maekisesaizi kumisungo yetoni mumaoko, musana, zvidya uye magaro. Iwe uri kumirira yakatwasuka crease, garland pose, kumisikidza yakamira tambo ine kusimuka kwemaoko netsoka.

8. Kudzidzira kumba uye kutwasuka mazuva ese (7 min.)

Vhidhiyo ipfupi yezviitwa zvemangwanani inotanga nemitambo inoshanda ye vyrajenii uye kusanduka kwemuzongoza. Ipapo iwe unowana iwo mashoma maekisesaizi pachiyero uye kugadzikana kwemajoini emuviri wezasi.

9.Mangwanani yakaoma "Simba uye nekuchinjika" (16 maminetsi)

Vhidhiyo ichakubatsira iwe kuti uwane kuchaja kwesimba uye vivacity kwezuva rese, uye kuwedzera kubatana kwekubatana. Hafu yekutanga yekirasi iri munzvimbo yekugara nemakumbo akayambuka, wobva waenda kunogadzika imbwa yakatarisana nezasi.

10. Complex "Kumuka zvakapfava" kwevatangi (maminitsi gumi nemana)

Uye iyi vhidhiyo yekuchaja kumba kune vanotanga, izvo zvinobatsira kugadzirisa kubatana kwekubatana uye kushanduka kwesana. Iko kurongedzerwa kurovedzwa kunovandudza zvakare kuomarara kwemarunda uye mhasuru dzemuviri wako.

11. Kubhadharisa musana kubva pakurwadziwa kumashure (maminitsi gumi)

Sarudzo yekuchaja kumba ichakubatsira iwe kusimbisa musana, kudzoreredza mashandiro eiyo musculoskeletal system, kukudziridza kuchinjika kumashure. Iyi vhidhiyo inonyanya kukurudzirwa kune avo vane hanya nekurwadziwa kumashure.

Edza ese mavhidhiyo akakurudzirwa ekurovedza muviri kwemangwanani kana sarudza zvinonyanya kukufadza zvichienderana nerondedzero yako. Olga Saga inyanzvi yechokwadi mumunda wekubatanidza kurovedza muviri, kukura kwekuchinjika uye kutambanudza, kubvisa kurwadziwa kumashure. Kutanga kugara uchiita mangwanani kanenge maminetsi gumi nemashanu, uye muviri wako uchakutenda.

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Yoga uye kutambanudza yakaderera zvine simba kurovedza muviri