Whakaitiiti Exercises hope - he ara tetahi ki te mahi i runga i tona ahua

hiahia katoa wahine ki te whai i te ahua tino tika. Otiia i roto i te tikanga ki te whai i te ahua ataahua, he mea e tika ana ki te mahi roa, me te pakeke. Kua matau roa katoa e tono katoa mo te pire makutu, me te merekara massager - engari anake te korero patupaiarehe. Otiia ki te tiki i te hua tino nui, ka whai ki te werawera i roto i te omaoma, me te kore tetahi marama. Ko te reira utu reira. I tua atu, e hiahia ana maha wahine ki te whakatika i roto i nuinga o te wā ara te tinana katoa, me te torutoru anake nga wahi, pērā i te huha. Tofu hoki ngā take pēnei i, a ki reira he hōtaka motuhake, me te huinga o ngā mahi whakawhanakehia e ārahi ahorangi o tinana me te te haukori.

e kore te mea he mahi ngāwari te mate taimaha rohe taua, mai te mea te reira i te hip ko te rohe tino-te nuinga raruraru i runga i nei titau mahi kaha rahi. He maha ngā hōtaka mō te whakaitiiti nga hope, engari ka whakaaro matou kotahi anake, tetahi o te whai hua tino.

Na, te tuatahi whakaaro nga painga katoa o taua whakangungu rohe, a ka ki te faaohipa me whakaitiiti nga hope.

He mea tika ki te mahara e ki te ngaro hope taimaha rite, i roto i te parau tumu, me tetahi whakangungu rohe nui ki te kawe i roto i rite te mea e ahei kaupapa atu kaha, me te whakatutuki i te kawenga mōrahi. Tenei ka meinga te mahi mo whakaitiiti nga hope whai hua tino matatini whakangungu rohe. whiwhi koe hua mīharo nohopuku me-kounga teitei, ki te pai kua whakatakotoria e koe i roto i ki ia tūmomo.

mahi tōtika mō te whakaitiiti nga hope. mahere whakangungu

Whakangungu rua kia kawea te wiki i roto i. wā Class taea rerekē i haora ki haora. tei katoa ki runga ki a koe, me to koutou hiahia ki te maka hohoro atu karamu te taikaha me te manawanui. Kia kua riro koe atu wheako i roto i tenei rohe, engari tonu e hiahia ana ki te pupuri i tonu pai, Ka taea e mahi e ki runga, ki te wha nga wa he wiki.

haamata whakangungu ki te whakahauanga mahana-ake, e kia muri e pā ana ki 3-5 meneti. Ko te wahi e koe whiriwhiri ki a ratou ano, engari ka taea e ara e koe te whai wāhi i roto i te nui waho. Na whakahauanga taura pekepeke.

I muri i taua, puta tatou ki te matatini matua, i roto i te mua o e taea e te moka o te mahi i runga i ngā mīhini manawa.

whakaitiiti mahi huha ngā:

1. squats Poraka. Waewae i runga i te whanui o te papatoiake, hoatu i runga i te pokohiwi ritenga ia ringa, nikau, hoatu waewae i roto i te whakarara. A haamata ki tųturi runga te hī, exhale tu ake. Kei te hanga matou i te tau mōrahi o aua.

2. Mahi - kāhakitanga o te huha. Takoto i runga i te papa i runga i tou taha maui. Foot, e takoto i runga i te piko papa i te turi. kia noho waewae Kura tika. Kia ara te tinana i runga i tona tuke i te tahi atu i te aronga. Na e hiahia ana tatou ki te whakaara i te waewae inspiratory ake tika, me te exhale mahue.

3. tītaha whare honga. Ko tētahi huinga waewae mo tatou, te huinga tuarua i muri i te koromatua. whakawhirinaki tatou i te tinana i mua. Na folo whakapiko i te waewae mua, me te taka atu, te exhale me te tika hei te waewae tika.

4. Mahi - toronga o te huha. tuturi tatou, whakaturia nikau tatou. Exhale ka whakaara tou piko waewae matau, maturuturu inspiratory te waewae hoki ki raro. He mea nui ki te mau i roto i te ngakau, ko te ki e kore e whakapiko i te hope.

5. Ko te toronga o te hip i te tūranga te maungārongo. Me ahau ki takoto i runga i tou hoki. Hoatu koutou ringa i tou taha. whakatutuki Inspiratory he papatoiake whakarunga i runga i launoa waihotia tona tūranga taketake.

Tenei huinga kaua ohie o mahi mō te whakangungu tamau me te haere tonu ka tukua ki a koe ngāwari te pehea o te taimaha te taikaha, a ka tonu te pupuri koe i roto i te āhua nui. Ēnei mahi mō te whakaitiiti nga hope whakangungu kore anake nga hope me papa, kia rite ki te pai kia rite ki nga uaua katoa o tou hoki.

Ki te haapii koe ngā wā katoa e rave rahi taime i te wiki, he marama kite nga hua mate taimaha kitea o koutou huha. haere koe i roto i a ka tino ka makona ki te hua whakamutunga kia koutou.