Ngangara ahau, e te tikanga - i kaha!

Orua General Educational ranei Exercises - Me ratou mea katoa. tupu ake tamariki, me te hei pakeke, hei o ratou uaua me wheua kaha ki tau. Otiia ko taua kōhiwi roa o te tangata ki te whakarite i tona mahi me te uaua papatipu i roto i te āhua pai, me mahi koutou ki tohutohutia i nga ra. Na tenei, i roto i te meka, he mea ke atu i te huarahi whanaketanga tuatahi o te kaupapa o te tinana katoa ki te hoatu i te reira noa ranei - he huinga o Orua.

Mahana ake te ata i muri i te moe

No mahana-ake i mua i te tūmomo nui taea - tohutohu i nga kaiwhakaako whakapakari tinana, me te te haukori. Ko taea ki te kounu i tetahi wahi o te tinana (paewai, raparapa, ringa, waewae) ranei, atu te tikanga, overstrain. E pā ana tēnei ture ki nga mea katoa o hākinakina me te āhua kaha i roto i te whānui. I roto i te ata, kia tino ki te mahi i te iti rawa 15-20 meneti o Orua matatini tinana:

1. ringa Mahi i roto i ngā tohutohu rerekē - 10 ngā wā.
2. ringa Mahi i roto i ngā tohutohu rerekē ki te tahuri tinana ki te maui - 10 ngā wā.
3. ringa Mahi i roto i ngā tohutohu rerekē ki te tinana tahuri ki te matau - 10 ngā wā.
4. takai Mahi ringa i roto i te mua o te pouaka - 10 ngā wā.
5. tītaha tinana whakamua - 10 ngā wā.
6. backbends tinana - 10 ngā wā.
7. papatoiake nekehanga porohita ki te maui - 10 ngā wā.
8. papatoiake nekehanga porohita ki te matau - 10 ngā wā.
9. E takoto atu ki te ringa maro - 20 ngā wā.
10. mahi puku - e takoto ana i runga i tou hoki, ara o koutou waewae ki runga - 10 ngā wā.
11. Neke-ake i te papa - 20 ngā wā.
12. Te whiri hohoko o te upoko ki te maui - 10 ngā wā.
13. Te whiri hohoko o te upoko ki te matau - 10 ngā wā.
14. manawa whakahou: he manawa hohonu, ihu, āta exhale mangai - 10 ngā wā.

I muri i enei kaupae, ka waiho reira taea ki te rere i te rua ranei kiromita ranei tango i te haere i roto i te āhua i roto i te papa, me te tiki i etahi rangi hou.

Anaanatae tākaro, he aha te tikanga o te reira OSG i mahi ranei

Mahi mahi ata, to tatou ki te ki atu tenei mo te ia. Na ka tango tatou i maimoatanga te wai, me te bodren'kiye haere ki te mahi, ranei i roto i te tahi atu te wā. Otiia e kore e he ki reira nui tiaki 20-meneti, rawa hoki te iwi taitamariki, nei toto whewhe i te uaua. Na e hiahia ana koe ake o te tahi mea e, ki te whakarei ake i te pānga i runga i te tinana.

Here ka whai hua tohutohu mahu'inga o iwi ite:

• Ki te e pā ana koe ki te mahi tinana, me te noho wa rite te kaitiaki, ka tenei i roto iho he nui. E kukume ana peke, whakaaro e he reira whakangungu.
• Ki te whai koe i te orgy tari sedentary, ka i roto i ia haora o te mahi i runga i te rorohiko pepa ranei whiwhi ake me kneads. Ko taea ki te rere 10 meneti te arawhata i te papa whenua ki te tihi, me te hoki. faahiti ranei nekehanga matatini, e mohio kua.
• I roto i tona wa free, break tina, wātea kore e takoto ana i roto i te parahiraa ranei i runga i te moenga, a ka koa ki te kēmu o tēnehi, he reira noa pai ki te pei i roto i te whutupaoro.
• I muri i te mahi, haere ki noa 1 haora te omaoma. He te te mahi-i roto i runga i te pae whakapae, tutaki whakarara. Peke, oma, pootzhimaytes ki te pae ranei ruru te uaua i runga i simulators. Ko te puhake tonusnye torohaki e whiwhi koe e hoatu e koe te mana, me te noho ki te mahi ki ngāue faka'apí katoa.

Poitūkohu, kauhoe, kaipara me te tinana, rere hoki tawhiti poto, te pōro kēmu, te pirori hurihanga - tenei runaruna i roto i ngā hāora awatea e te tauturu ia ki a koutou te haapuai i te hauora me te huru aranga tinana. A huaina tenei ko te pukapuka e toru - Orua, i te tikanga mahi whanaketanga whānui.

Whakanuia ai te kawenga, te wiwi Adrenaline ranei

Well, ki te mea kua ako koe ki te ora i nga ture o ngā mahi kaha, a taea tikanga whakauru i roto i tetahi wāhanga rōpū ranei o te hauora, ko reira te wa ki te manaaki a koutou! Na ka matau koutou he aha te tikanga o te reira ki OSG. Otiia e kore e taea e koe kia okioki i runga i to tatou tatü. I muri i te katoa, ki te whakawhānui i te ora kaha, e hiahia ana koe ki te ata mahi i to ratou tinana. A ka taea e koe te tīmata whakangungu motuhake:

1. Ki te haere koe ki te wāhanga hākinakina i runga i tinana, haukori mahi ki pauna (tāuhu, dumbbells, nga tauteka) ranei, fakaafe'i faiako ariki whaiaro, me te mahi i runga i te hātepe whaiaro. Ia tangata e ratou ake tikanga o kawenga.
2. Whakanuia te mahi ki runga ki te 1.5-2 haora i te ra.
3. Whakakahangia te mahi o "ahupūngao" āta, kahore tohe. Kia te wiki, i te marama ranei tāpiri kaha. Tenei takitahi. Hei tauira, ki te whakaara ake i tenei ra i te pae 20 kirokaramu, na i muri i te tāpiri i 10-30 ra 1-2 pauna, ki te te pana-ake i te patunga witi 20 wa, ka i muri i te 10-30 ra, haere ki 30 zhimam.
4. Little e iti, whakanui i tēnei pukapuka, me te wā te toitoi. I te mutu tino ki te kia speeded ake mo te whakangungu manawanui.
5. Haumaru i te hua. Ki te mahi i tenei, -model te angitu whiwhi i te taumata kotahi i roto i te marama.

He maha ngā pukapuka i runga i te tumu parau o te hanganga tinana o te tangata, te wahi e whakaahuatia huarahi whānui, me te kōwhiringa o te kaimahi kaiako i roto i te taipitopito, a kei hea he tino tuwhera i te tīmata te tukanga hanga tikanga o te mea te auraa ki Orua rikarika ki kaitäkaro ngaio.

He poorom-ka ehidtsey tatou

Ehara i te katoa i kotahi matau ki ta te kupu Orua. Te kitenga o tenei trohsimvolny tohu, tauhohe katoa matapōkeretia. I te tahi taime tīmata iwi ki malimali, no te mea whakaaro ratou o kata haere noa. Na ko reira. Taua te faaiteraa i roto i wāhanga maha tohu rzhach, kata, katá ki roimata. E riro te reira e minaminatia ki te mau tonu i te huru korokē me te kata i te hunga Lanky e ngokingoki piki iho i ratou moenga, a toia toia ki te wharepaku. Papaki ana wahia kihakiha me blouses runga wahi rastolstevshie me i te rohi haere ngau me te wai rēmana. E mea whakamatautau ki te korero ki a ratou: "Haere wawe a tonu i runga i faahee ake. Kia atamai me te pīrahi, uaua, me te taunanawe. Whakapau to ratou oraraa mo te painga o ratou, te utuafare, me te hapori. " A i roto i tenei take i te tikanga o te kupu, i te tikanga OSG kia ngā o te huānga e whai ake - hauora, mātauranga ā-tinana me te hākinakina.