Workout i te kāinga mō ngā kōtiro: me pehea ki te hanga i te hōtaka, me te whiriwhiri i te waiata

E piki poto o te wā ki te haere ki te omaoma wahine Modern. e kore te mea cheap Ae, me te reira ngahau - he ohaurunga ki te karapu tinana huatau. Me pēhea te ki te pupuri i te hauora me te tamarikitanga, ki te noho ātaahua? Ka taea e koe te faaohipa i runga i to ratou ake. Ki te ako ki te rite tika, ka whakahaere whakangungu i te kāinga mō ngā kōtiro, ka kia kōrero i roto i to tatou rauemi.

Āhuatanga mahi kāinga

Ki te whakahaere tika o tinana whakangungu i te kāinga e taea kawea kaua e iti iho te manako ki ngaio. Engari ka rapua e te rota o te kaha ki te hanga i tenei.

Ko te mahi tuatahi, ko te ki te aromatawai i te āhua o ratou hauora. E tūtohutia ana ki te mamae i te whakamātautau i roto i te whare hauora. Mai i roto i etahi mate, i reira he contraindications ki te momo o mahi. A, no te kau i roto i te karapu hākinakina motuhake te mauria atu tākuta hākinakina taua tirohanga, me te mauria ake mahi e hāngai ana i runga i te hua whiwhi kaiwhakangungu.

E mea pinepine e kore e tūmomo i te kāinga kawea te hua e hiahiatia ana. He aha te take e memeha? Nuinga o ngā wā, takoto te take i roto i te meka e taea te kite i te rerekētanga i roto i te ahua i kotahi. Tenei meka nui te whakaiti i te hihiri, me tenei, i roto i tahuri, arata'i ki kōtītiti i roto i ngā akomanga whakahaere, whakaiti ratou kounga.

Me mahara hoki käore te reira e maha e whakatakotoria wahine i roto i workouts kāinga i roto i roto i te mana tonu ranei tano ore mahi te kaupapa, i te karapu tinana tono kaiako aroturuki te mahia o te mahi. Na reira, te faaohiparaa i te kāinga, ka taea e koe te whakamahi i te ataata o te whakangungu ngaio.

Painga o whakangungu i te kāinga

Te feaa, He ona painga whakangungu i te kāinga mō ngā kōtiro:

1. Haaputuraa i te moni.
2. E tū Karaehe i tetahi wa.
3. Katoa ra, ka taea e koe te huri i te momo o te whakangungu, te aronga.
4. Music tīpakohia takitahi i te hinaaro, me te huru.
5. Whai wāhi i tetahi kakahu whakamarie kore ano e pā ratou ahua.
6. hanga ana te hōtaka kei te takitahi.

Ko te whakaaro o te whakangungu

whakaritea e te reira ki te whakangungu i te kāinga - te wahi e tīmata koe? Tuatahi, kia tūturu te aromatawai i te kaha me ngā ngoikoretanga o te whika, ki te whakatau i te "mahi mua". He mea nui ki te whakaturia whāinga poto tauwhāiti e taea tino ite. 'Oku mahinongofua e hiahia ana koe, ka ngaro taimaha, me te pēhi i te ki te papu, a whakakikī te pouaka, a ko reira e minaminatia ki tika apopo ... Ko e hiahia ana matou ki te whakaturia whāinga mārama, me te pūtake haere ki a ratou. Hei tauira, te whāinga tuatahi o tenei - ki te ngaro taimaha e 2 kg me te whakapiki ake i etahi wāhi o te tinana ranei rapu kawenga kākahu ki runga i te tinana katoa i roto i te tikanga ki te whakapai ake i uaua te oro, te whanaketanga manawanui, me ētahi atu hōtaka Nā tēnei, ka whakaemi hāngai ana ki whakaoti tenei raruraru ...

ahua o te whakangungu

I runga anō i te mea i te mahi, tīpako i te momo o te mahi. Hei tauira, ki te hiahia koe i whakangungu mo te ngaronga taimaha, pai nga kotiro manawa (rere, peke taura), me mahi hoki rerekē ngā rōpū uaua ki te taimaha iti engari kaha nui.

Ko ki te whakapiki ake i uaua manawanui me te whanaketanga kia whakarongo ki te kawenga te mana.

He porohita ki te pēhi akomanga whakangungu tōtika. Hoki kotiro taua ahua o te mahi tinana i roto i te whare tino pai.

Circuit Training - kōwhiringa whai hua ki te ngaro taimaha i te kāinga

Ko te pera-ka karanga whakangungu ara iahiko ko tere whiwhi rongonui. Mai tenei matatini ngā mahi mō ngā rōpū uaua rerekē. I tua atu, i te reira tōtika me hohoro te kaitahu papatipu ngako e tika ana ki te meka i whakamahia taimaha marama te ka te raveraa i nekehanga nui-kaha. A taua mahi e 20-30 anake meneti.

Kia pehea te e taua whakangungu i te kāinga mo te kotiro? te tikanga te reira i te huinga o 10-15 mahi i runga i ngā rōpū uaua rerekē. E kawea ana ratou i roto i i te tere tere, i te māmā ki te pōauautanga āta. Ko te maha o tāruaruatanga 20-50 wa, i runga i te faaineineraa tinana o te faaohiparaa i rānei. A tapiti faahou e hiahiatia 3 rauna ki te whati meneti i waenganui i ia.

Wā Ako

I roto i te tikanga ki te whakatutuki i te hua e hiahiatia ana, e hiahia ana koe ki te mahi i ia te wā. Ko te kōwhiringa pai ko roto ra whakangungu rite nga uaua e hiahiatia ana ki te whakahoki wā.

Kei te whakamatauria te reira e hopoi mai whakangungu i te kāinga mō ngā kōtiro i te hua pai ki te kawea atu i 11 ki te 13 haora ranei i roto i te ahiahi i 17 ki te 19 haora. Hoki, kia mōhio e kore e taea te whai wāhi koe i runga i te puku tonu.

Taputapu mō workouts kāinga

O te akoranga, e taea e koe me te mahi, kahore tetahi taputapu. Koringa i roto i te rangi hou, peke taura ara ipu kirihou ki tonu i te mata onepu ki te hua taua rite i roto i te whare whakangungu ranei.

No te mau tamahine, ka taea e koe te whakahere ki te whakamahi i roto i hākinakina piha piroria expander, Taumaha - ka whakatere i te taimaha anō te tukanga o te whakatutuki i te hua e hiahiatia ana. manawa Kāinga (pērā i "Bike", "Orbitrek" ranei "faananea i") ka waiho hei kaiawhina tūturu mō te whakangungu-whaiaro. He dumbbell ake i te kawenga ki te tika.

te kōwhiri i waiata

Ki te whakapai ake i te tōtika o te mahi, e hiahia ana hoki whakangungu waiata. Hoki ngā kōtiro hāngai ara hou rongonui, hanumi. whakatakoto ana Music te tere o te mahi, a na reira, auau ngakau me te tere o te tahunga ngako. Me pēhea te ki te whiriwhiri i te reo e tika ana? Tenei ko te torutoru tūtohutanga:

• kōwhiringa o te waiata, tei runga i te momo o te whakangungu;
• kia ōrite auau, ki te hua āta i roto i te kaha;
• i waenganui i nga ara e kore e waiho ka tatari a;
• houhou ki te tīpako waiata i te hoho'a teata, ki te kupu - te patua e te reira whakangungu;
• he pai anake hoki yoga me te whakangā i te mutunga o te whakangungu himene lyrical;
• pakū waiata tino whakatakoto ana te tere mō te omaoma me ngā mahi o waho, engari tūtohutia whakangungu kaha te ki te whiriwhiri i te tahi mea "uaua".

He mea nui i faauruhia, whakaritenga i te ara tika, i āwhina i roto i te mahi ki te mahi waiata. Hoki ngā kōtiro nui rawa ki te whiriwhiri tika i te waiata e tika ana.

te utu ake he hōtaka

whakawhanakehia ana te hōtaka kei te takitahi, tango ki pūkete ngā āhuatanga. whakahere tatou he tauira mahere īngoa mō wahine, hangaia hoki te ngaronga taimaha, me te tinana toning nga uaua o te tinana katoa:

1. Koringa koringa waho - 15 meneti (i roto i te tikanga o te fare e taea te whakakapi i runga i te ara i te pae iti, peke).
2. Squats - 3 huinga o te 20 ngā wā.
3. Lunges - 3 huinga i runga i ia waewae 15 ngā wā.
4. Neke atu i te kaho - 3 huinga o te 10 ngā wā.
5. mahi puku (kātua whakaara ki a kahore hawai, faaohipa i te "pahikara", tētahi tukupu nga waewae o te tūranga te maungārongo, okioki pateko). E whakamana taua mahi e whai ake: 16 aua, aru e 3 pūkete tītaka (8 ngā wā) 7 pūkete (2 ngā wā), me te pateko pupuri tūranga tinana o runga ki te 30 hēkona.
6. Totoro mahi: tahuri te tinana ki te taha i te tūranga e noho i runga i te patunga witi, piko ana ki te waewae i mua, "pūrerehua".
7. Whakaora manawa.

Tips mō tīmata

Ko rerekē i te mahi kāinga e i roto i te omaoma ite kaiako kore anake mātau hanga te hōtaka whakangungu mō ngā kōtiro i roto i te ruma, engari ka aroturuki hoki te tika o tona whakatinanatanga. Na reira, i roto i te tikanga ki te whakatutuki i ngā hua i te kāinga i roto i te wahi tuatahi kia waiho e taikaha o te hinaaro, me te faaotiraa. I mua i te whakangungu aromatawai ratou kaha, me te whakaturia te hua e hiahiatia ana.

I tua atu i ki te whakangungu kia whai hua, e hiahia ana koe ki te whai me te kai tōtika. He ki kia taonga ki pūmua, me te whakamahi o te ngako me te warowaihā kau Me ki whakaiti.

Me kï reira e te mea tino rerekē hoki te kotiro i te "putanga tane" te whakangungu i te kāinga. Tikanga, Kei te rapu te sex kaha ki te whakapiki ake i te rōrahi o te Rotator soté, i nga kotiro e kore e hiahia ana i te reira i te reira. No te wahine, arā he matatini arā, o te manawa, me mahi hoki abs me huha.

Ka mau ia ki pūkete nga tūtohutanga o tenei tuhinga, ka taea e koe te hanga i tō mahere ake mō te roa i workouts kāinga mō wahine, me te tona matau ki te whakatinana me te whakatutuki i te hua e hiahiatia ana.