Yadda za a yi da darussan domin caji

A hankali na kowane mutum wadancan ga caji - a sa na sauki ƙungiyoyi tare da kara inganta kaya da nufin tada jiki bayan wani dogon dare ta barci. Dalilin da safe motsa jiki - ƙara sassauci da kuma sauran yanayi a kan wani physiological ayyuka na aiki rana. A lokacin motsa jiki inganta jini ya kwarara zuwa cikin tsokoki da kayan ciki.

A lokacin da dare sauran slows saukar jini zagayawa cikin jiki da kuma aiki na duk m tsarin. Saboda haka, don samar da wani inganta jiki aiki bayan tashi mai gidan da aka ba da shawarar. In ba haka ba zai yiwu rashin daidaituwa ko karbar microtrauma. Kuma bayan wani haske safe motsa jiki zai yiwu da kuma yin aiki da kuma zuwa dakin motsa jiki.

Cajin darasi an mafi kyau yi a kullum, idan yanayin da damar - a cikin sabo ne iska. Ten - minti ashirin na irin wannan motsa jiki zai zama isa. A bu mai kyau ba miss wani motsa jiki. Kafin farkon da safe dumi-up kamata sha gilashin ruwa. A lokacin barci, da jini karfe ne, sauki motsa jiki kawai karfafa ta wurare dabam dabam a "m" form. Kuma wannan shi ne wani ƙarin nauyi a zuciya tsoka.

Darussan ga caji ya kamata a fara da low tsanani, zurfin ciki numfashi, amma ba shãyar da mãma. Wannan dabara kara habaka numfashi compacted dare haske da kara yawan oxygen shigar da jini. A hankali kara kudin kaya. Wannan inganta jini wurare dabam dabam da kuma metabolism.

A lokacin, akwai da dama iri na caja:

• safe darussan - darussan da nufin tada jiki;
• safe motsa jiki ga mata masu ciki - a sa na bada domin inganta mota aiki mace da tayin.
• Cajin na ido - bada domin inganta hangen nesa da kuma lura da ido cututtuka.
• safe motsa jiki ga nauyi asara - a tsarin na bada tsara don ya ƙona kitsen.

A domin motsa jiki don cajin kawo vivacity, ya kamata ka fara isa fita, to murmushi, to kafa da kanka a kan wani m, sauki don samun fita daga gado da safe don yin kiwon lafiya hanyoyin, da kuma wasa music.

Safe bada. darussan

1. 1. Zaune, kõ kuwa a tsaye, ya yi tilts da shugaban gaba - da baya, dama - bar kuma madauwari juyawa kewaye iri na agogo da kuma counterclockwise.
   2. Alternately Mahi da rotational motsi na Pleven da magincirõri, makamai, hannuwanku. Darasi "almakashi" hannunka.
   3. Ƙafãfunsu kafada-nisa baya kuma suka tsayar da jiki zuwa hagu - da dama tare da m baya, yin wani madauwari motsi kafafuwa.
   4. Jiki. Wajibi ne a yi kokarin samun hannunsa alternately diddige da kafana. Idan wannan yunkuri zai zama da sauki, ana iya wuya, kokarin sa hannun ta a kan bene.
   5. Mahi ƙafafunsa. Rike on da goyon baya, wajibi ne a yi alternately flapping da rotational kafa - ƙafa (a gaba - da baya, dama - hagu).
   6. Squats da lunges. A wani lokaci ya kamata a kalla biyar bada. Don wahalad da aikin da kuke bukatar squat tare da mayar mike, ba tare da ragewan da diddige a kasa.

   Wannan hur dumi-up bada. Bayan da irin dumama iya load mutum lilo, latsa, tura-rubucen, motsa jiki dumbbell, torsion hoop mikewa yalwatãwa, da dai sauransu

   Cajin motsa jiki a duk lokacin da za a iya canza. Babban abu ne cewa su kawo fun da kuma hawa dutsen.