Hōtaka whakangungu mō ngā kōtiro i te whare: wa, te ahotea, mahere ako

Hei kia ataahua, pīrahi me te ātaahua moe o nga kotiro. Mai kōhungahunga, e matau ana tatou e te haumarutanga o te pai-oranga, puka hauora me te pai - ko reira he hākinakina. Otiia he aha ki te kore he nui te wa ki te haere ki te karapu tinana, a kore e taea te kaiwhakangungu whaiaro utu? Ki te he rite ki te whai wāhi i roto i te whaiaro koe - whakaora i te pai-i tuhituhia hōtaka whakangungu mō ngā kōtiro i te kāinga.

Sports - He ora tenei!

Pehea te maha o te mahi haere mai tatou puta noa i ngā pānuitanga, me te fafau ngā upoko rite: "? Me pēhea te ki te ngaro taimaha mo 10 meneti i te ra" ranei "ngaro taimaha, kahore kaha." e kore e taea te whakawhirinaki peheé kerēme. Workout i te kāinga i roto i ngā huarahi maha noa ake pokapū tinana hōtaka matatini. He tokomaha nga wahine kei te wenewene workouts motuhake. Otiia mau te whakapai ake i tō tinana i te kāinga rite taea. Otiia, ki te wā whai wāhi koe i roto i kahore i te pūnaha - he pea ki te kore te pānga.

Ko te ture tuatahi o te mahi: wā. Hanga he hōtaka mo koe tūmomo, me te pupuri i te reira. e kore te mea ohie Tangohia tiaki o koe e koe, ka waiho ia wa he rota o take ki te faataime anō i te piha haapiiraa e aore. He mea nui ki te kitea te hihiri tika, hei tauira, whakaaro e pā ana ki o koutou whāinga, me te feinga ki te whakatutuki i te reira. Tetahi hōtaka whakangungu mō ngā kōtiro i te kāinga tā te huringa āhua i whānui. Ki ki ngā mahi hākinakina kia whai hua, e hiahia ana koe ki te tino akaanga me te moe, te kounga me te kanorau ki te kai me te hoatu ake mau peu kino ranei ki te whakaiti i te kai o te waipiro me te hikareti.

Ko te faufaa o te huarahi takitahi

Ko te hōtaka mahi kia unu ake, kia tīpakohia tango ki pūkete nga āhuatanga takitahi me ngā tawhā whaiaroaro ngā kotiro ranei. I mua kia arotake te tīpako mahi auhia ratou ake tinana tinana, te taumata o te whakangungu, me ki akatainuia te hua whakamutunga. Whakatau he aha e hiahia ana koe ki te whakatutuki - ki te ngaro taimaha ranei te whakapai ake te oro tinana whānui, i whai ahua ai te tanga uaua. Me hāngai te kawenga ki te puka tinana i roto i nei te tereina. Hei tauira, i roto i te te mōmona haumanu taea kore te koi tīmata ki te peke, me te rere. Otiia ara, ki te whakaaro koe ia koe i te pai-whakawhanakehia pae tino me manawanui, kia tīmata koe ki te maha itinga o aua me āta whakanui i te kawenga.

Ngaro taimaha riro uaua ranei?

I roto i te tikanga ki te faaohipa i te kāinga mō ngā kōtiro kawea painga mōrahi, kia ako koe i te iti moka ki matau i te anatomy wahine. e kore e Universal tupu mo e rua hōtaka tane tinana no o te rerekētanga whaiaroaro nui. He nui atu uaua Women atu ki nga tangata te whakatutuki i te tanga uaua. A faataa tenei meka e te tikanga ngā o nga weu uaua me ratou hōtaka tipu tūturu. I roto i te tikanga ki te whakatutuki i ngā hua kitea, kia whakapiki ake i koe te maha o aua o mahi ki Nuiōrau iti. Ahakoa te toa, i roto i te rerekē, titau te maha iti o aua ki te nui taimaha. Hoki tahu te ngako te taikaha e tūtohu ana ki te whiriwhiri i manawa, yoga taka porepore ranei.

Ki te tabula workouts

Ko te hiahia ki te whai wāhi i roto i runga i te rā he whakapainga, engari e kore e te reira e hiahiatia mō te whakangungu kaha. akomanga kōwhiringa tino pai 3 ngā wā i te wiki, arā āhua katoa atu ra ... I roto i tenei take, kia muri kotahi wātū whakangungu i te iti rawa te haora, pai 40-60 meneti. Kei roto te hōtaka paerewa te mahana-ake, te wahi matua o te wātū me te mutunga - maha totoro. E matau ana tatou katoa e peu hauora e digested nui pai i raro i te hōtaka tino.

Kōwhiri i mua i te ra ki runga ki e koe te wa nui mō te whakangungu. He pātai rongonui i tīmata kaitäkaro: ka ko reira pai ki te whai wāhi i roto i te ata ranei i roto i te ahiahi? I teie mahana, te axiom e he tinana ata mea whai hua te nuinga o te mua, me te hunga e tohutohu hou te horo◊a arahina anake e mana'o whaiaro. Ki te he atu māhorahora me te ake ahuareka mahi i roto i te ahiahi ranei i roto i te ahiahi a koutou - e kore e whakakahore koe tenei i pai ai.

hōtaka whakangungu mō ngā kōtiro i te kāinga ki te whakapai ake tinana tinana whānui

Ko te ture koura o te hākinakina mō ngā kōtiro - Me uru ki ia wātū whakangungu mō ngā rōpū uaua rerekē. whakahere matou a koutou he hōtaka pūkenga e ka mau tonu oro uaua. Me tīmata tatou ki te tūmomo waewae. Na to tatou mahi tuatahi - squats. I tetahi wa e hiahia ana koe ki te noho ki raro, 20 ngā wā. E tūtohutia Beginners ki te mahi 3-4 huinga. I muri i te otinga o squats Me ki okioki mo te meneti torutoru, a ka taea e koe te tīmata ki te mahi i lunges. hanga 1 huarahi 15 wa i runga i ia waewae, faahiti 2-3 wā.

Tetahi hōtaka o workouts kāinga mō wahine ngā mahi puku. Kia tīmata a ki te māmā - koropiko. Te mahi kia waiho ratou i te tūranga e pängia ana i runga i tona hoki, takoto ana waewae i roto i te tahi mau wahi o te taonga ranei te pae gymnastic. No te tīmata, e tūtohu ana ki te mahi i 5-6 ngā wā 10 huarahi. mahi tōtika mō te press raro - ara waewae tika. Taunakitia ki te tīmata ki te 5 ngā huinga o te 10 aua. I roto i te tikanga ki te whakakaha i te ringa me whitiki pokohiwi ko nga pushups mahi pai. whakaaetia Girls e ki te tīmata mahi ratou i tona turi, ko te whai hua tino ko te putanga tūturu - i te patunga witi. Beginners nui ki te mahi i 4 huinga o te 5 wa.

Ko te hōtaka, e e tauturu i ki te ngaro taimaha

Ka waiho koe miharo, engari tia ore ite tona tinana tata nga kotiro katoa. More āta, e pā ana ki 90% o te papa ataahua. I roto i te whai o ngā puka te au, me te ātaahua kore e taea te mahi i waho mahi. He aha te momo o te hōtaka whakangungu he tino whai hua mō te ngaro ngā kōtiro taimaha?

Ki te te whāinga matua - ki te pehea e taimaha te taikaha, hanga ana e ia tikanga ki wehe te wahi matua o te whakangungu i runga i te pikaunga manawa, me te kaha. Me tīmata tatou ki te mahi, me te nekeneke mahi - ona ringa me waewae, deflections me titahatanga tinana aki. Workout mō te tahu ngako mo nga wahine e hoki ngā mahi kaha. He matatini ohie tino, e whakaahuatia i roto i te paratarafa mua. Kaua e wareware ki te whakaiti i te maha o ngā huinga aua ranei anake.

He utu reira ki te whai wāhi i roto i runga i te rā?

Ka rite ki whakahuatia i runga ake, e kore e tūtohutia whakangungu kaha mo nga ra. Otiia ki te i roto i te "atu" i te mau haapiiraa matua i koe te kaha me te hiahia, kore he aha tamata i te mahi iti? mahi marama ko te tino painga katoa ra. Ka taea e te mahi koe mahi iti i roto i te ata mo te 10-15 meneti, ranei noho hīkoi wa roa, jogs, uru ki te poka. Ki te hiahia koe ki te whakawhanake i tētahi manawanui tinana whānui, me te whakapai ake i to koutou ahua, tika tamata ki te neke atu. Ko te papatipu o ngā kōwhiringa - hoatu ki runga i te ararewa ki te pikitanga, te huri i te motokā i runga i te paihikara, me i tonoa waho te pa mo te haere hei utu o e noho ana i te kāinga ranei te wiki.

tohutohu whai hua mō te hunga e whai wāhi i roto i te kāinga

Kia mau ki te kai, e kore e anake i roto i te ra, engari ano hoki i roto i te pā ana ki te mahi. I mua kahore e mahi tūtohu ki te uta, engari i runga i te puku kau ki te whai wāhi i roto i te kino. Ko te kōwhiringa pai - ki te kai i te kai marama iti e pā ana ki te haora i mua i te tīmatanga o ngā akomanga. I roto i te īngoa, pai ki te inu, te faaineine i roto i mua i te pounamu o tonu wai, me te pupuri i te reira pepa i roto i te akomanga. e te reira i pai i roto i te ruma pai-hā ranei ki waho i roto i te mahana rangi.

I roto i te mahi whai i te manawa, me te totoro i te uaua. Na kia mahara ki te mea matua - kia tuatahi a tuatahi kia ngahau tetahi hōtaka mahi mō te wahine i te kāinga. Ki te mahi koe i roto i tika kaha, tamata ki te kitea mahi hou, me te hahu i te hari o te whakangungu. Kia mahara āta (tetahi katoa 1-2 wiki) ranei ki te whakapiki ake i te maha o ngā huinga o aua. A hohoro ka miharo o nga hua ia koutou.