I hoʻonui hoʻi, i ka mea - i, pili!

ORU a General Educational kino - ka mea, e pono na mea a pau. Children ulu mai, a lilo i nā mākua, i ko lākou nāʻiʻo a me nā iwi e ikaika me ka elemakule. Akā, ua iwi lōʻihi o kekahi kanaka, e hooko i kona kuleana pili i a me ka Muscle nuipa ua ma ka maikai shape, e pono e hana me ka kauoha aku la i kela lā. A me keia, ma ka oiaio, he mea'ē aʻe ma mua o ka loiloi mua developmentalʻano papa hana o ka holo ana o ke kino a pau paha, e waiho ia wale - he lākou o ORU.

Hoʻomehana i ke kakahiaka ma hope o ka hiamoe

No mehana-i ma mua o ka nui workout hiki ole - i aʻo aku hola kumu aʻo a me ka aerobics. He hiki ke dislocate i kekahi hapa o ke kino (collarbone, na puupuu wawae, lima, ka wawae) a, oi nui, overstrain. Keia rula i pili i nāʻano o nā haʻuki a me kaʻeleu Aloha Hawaii ma ka mau. I ke kakahiaka, eʻoiaʻiʻo, e hana ma ka liʻiliʻi loa 15-20 minuke o physical luna 'ORU:

1. Mahi mau lima i loko o kekahiʻaoʻao - 10 manawa.
2. Mahi mau lima i loko o kekahiʻaoʻao me ke kino huli i ka hema - 10 manawa.
3. Mahi mau lima i loko o kekahiʻaoʻao me ke kino haliu ae la ia i ka pono - 10 manawa.
4. Mahi pelupelu ia lima ma ke alo o ka umauma - 10 manawa.
5. kino Alive i mua - 10 manawa.
6. backbends kino - 10 manawa.
7. Hoʻopoepoe noi pelvis i ka hema - 10 manawa.
8. Hoʻopoepoe noi pelvis ma ka akau - 10 manawa.
9. Moe ana i mua me ka lima lima - 20 manawa.
10. Abdominal kino - e moe ana ma kou kua, E hapai i kou mau wawae i - 10 manawa.
11. Pahu-ae la mai ka papahele - 20 manawa.
12. Kihi loa 'ana e haʻalele o ke poʻo a hiki i ka hema - 10 manawa.
13. Kihi loa 'ana e haʻalele o ke poʻo a hiki i ka akau - 10 manawa.
14. Restorative hanu: i ka hanu nui, ihu, waha lohi Exhale - 10 manawa.

Ma hope iho o kēia mauʻanuʻu, ka mea e hiki ke holo i ka kilomika a elua a lawe i ka hele i loko o ke ano i loko o ka paka, a kiʻi i kekahi hou lewa.

Enthusiastically pāʻani, a me ka mea 'o ia hoʻi OSG ma ka hana

Hana kakahiaka kino, ke i, e kauoha aku no kekahi manawa. Alaila, lawe mākou i ka wai kūlana kanaka, a bodren'kiye hele i ka hana, a me nā hihia. Akā,ʻaʻohe mea i lawa 20-minuke ka uku ole, o ka oi aku no ka keiki kanaka, o ko lakou koko maʻi hēhē ma na aa koko. A e makemake nui o ka mea e, e ka hōʻoi 'i ka hopena ma luna o ke kino.

Here e e pono keia mau mea waiwai aʻo o ua hoano e kanaka:

• Inā 'oe e pili ana i physical hana, a pana aku au i manawa me he kiaipuka, a laila, i kēia i loko iho ka nui. Kauo mai i mau aa moni, ke manao wale ana ia mea aʻo.
• Inā 'oe i kekahi sedentary oihana orgy, laila, ma kela a me keia hora o ka hana ma ke kamepiula a me ka pepa ala mai, a kaʻawili. He hiki ke holo 10 minuke ka hulili mai o ka honua papa a hiki i ka luna a me ka hope. A i 'ole' oe eiiieaena neʻe, ka poe i ike ai mamua.
• I kona mau noa manawa, ka 'aina awakea wanaao ae, hoʻonānea ole e moe ana i loko o ka noho' ole ma luna o ka moe, a ua loaa i ka holoholona hihiu o ka Hana, e mea hiki e aho e kipaku aku i ka pôpeku.
• Ma hope o ka hana, e hele ai i ka hale haʻuki pono 1 hola. Aia O ka hana-mai ma luna o ka papamoe hookolokolo, laua mau kaola. Lele, holo, pootzhimaytes me ka hoaka o paha e lulu i ka nāʻiʻo ma luna o simulators. Ke kēia tonusnye momentum mea e loaa, e haawi aku oe i ka mana a me ka hooluolu aku au i ka hana i nā mea a pau ohua chores.

Basketball, 'auʻau, hana pāʻani a me ka hola, e holo no ka pōkole mamao, ka hihiu mea poepoe, o ka kuapo O Kaohikukapulani - keia pastime i ke ao hola, e kōkuaʻoe e hoʻoikaika i ka physical ola kino a me ka naʻau i loko punohu. A me keia ua kapaia ka ekolu palapala - ORU, i mea mau developmental kino.

Maoli i ka haawe ana, a me ka adrenaline naholo kiki mai ai

Ua pono, ina oe i aʻoʻia e ola ana ma na kanawai o ka hana ana, a me ka hiki nui nā haumāna i loko o kekahi pauku a pae o ka ola, ka mea, ka manawa e hoalohaloha ia oe! A laila 'oe e maopopo i ka mea hoʻi i OSG. Akā, e hiki mai ma luna o mākou Pohon. Ma hope o nā mea a pau, e hohola aku i kaʻeleu ola, e pono e pono ke hana i ko lakou kino. A oe ke hoʻomaka kuikawa aʻo:

1. Inā 'oe e hele ai i ka haʻuki pauku ma ka hola, aerobics a hana me ka paona (barbell, dumbbells, barbells), kono pilikino haku kumu aʻo a me ka hoʻokō' ana ma kekahi 'aoʻao pilikino algorithm. Kēlā me kēia kanaka i kā lākou iaoia iho o ka wahie,.
2. E hoomahuahua oe i ka hoʻokō 'i i 1.5-2 hola o ka lā.
3. E hoʻoikaika i ka hana ana o "ke kālaikūlohea" i nā, me impudence. Once o ka hebedoma, i ka mahina paha hui nona iho. He pākahi. No ka laʻana, ina i keia la ke hoala mai i ka hookolokolo 20 kilograms, laila, ma hope o 10-30 lā hookui 1-2 paona, ina ka pahu aku ai i-ae la mai ka papa 20 manawa, a laila, ma hope o 10-30 lā, e hele i 30 zhimam.
4. Little ma iki, hoonui holo kaʻa kālā a me jogging manawa. Ma ka hoʻopau paa ia e hele wikiwiki mai no ka ke ahonui aʻo.
5. Hoopaa i ka hopena. E hana i kēia, -model i ka pomaikai i loaa mai ma ka ia kiʻekiʻe i ka mahina.

Ua nui na buke ma ke kumuhana o ka physical ho okumu ana o ke kanaka, ma hulina hoʻokokoke mai, a me ke koho ana o ka nâ limahana e hōʻike ma ka au mamuli, a ma ke kaʻina hana o oo hamama mai beginners e ano o ka mea ia ia hoʻi, a hiki i ORU forging 'oihana' âlapa.

A poorom-ka mākou ehidtsey

'Aʻole nā mea a pau i koke maopopo mea i ka hua'ōlelo ORU. Ka ike ana i kēia hōʻailona trohsimvolny, a pau reacts randomly. I kekahi manawa kanaka hoʻomaka e maliu oluolu mai la, no ka mea, ka mea, manaʻo o uncontrollable akaaka. A ia mea. Oia ka olelo i na mea he nui Episode Kû ke rzhach, akaaka, giggles i ka waimaka. He mea e pono e malama i ironic heluia, a me ka akaaka i ka poe Lanky i crawling pii ia, mai ko lākou wahi moe, a kauo kauo aku la i ka 'Ia. Māhunehune unuhi lole wāwae a me nā blouses ma rastolstevshie wahi, a ma luna o ka hele naunau 'oe i buns a me lemonade. ʻO hoao e haʻi aku iā lākou: "E kiʻi i kakahiaka nui, a koke ma xi. E akamai a me ka Slim, muscular a me ka provocative. Pana aku au i ko lakou mau ola no ka pono o lakou iho, 'ohana a me ka lehulehu. " A ma keia hihia i ke ano o ka olelo, a 'o ia hoʻi OSG e iloko o na kēia mau hehee - ola, physical hoʻonaʻauao' ana a me ka sport.