Icyiciro cya Master gitanga Elena Dannikova - umwigisha ku mukino w'isi, umuto w'amahanga, umwe mu bagize ishyirahamwe mpuzamahanga ry'abatoza b'imikino ngororamubiri, nanone nk'abatoza bashishikaye ", kimwe na a Umunyamakuru na TV yohereje televiziyo ya federasiyo y'Uburusiya na Biyelorusiya.
Elena Dannikova
Ifoto: Elena Dannikova
Kugirango mu maso harenze ibishoboka, bikomeza kubagirana, beza kandi bato, birakenewe kubyutsa amaraso ye no gukomeza mumajwi asanzwe - kubigereranyo hamwe numubiri. Ariko niba kumubiri dukenera dumbells na tululate, noneho amaboko yacu arahagije kumitsi yo mumaso. Imitsi yo mumaso nayo irananutse cyane kandi ifite intege nke, kandi akazi hamwe nabo ntigomba kuba nyinshi kandi bihebuje.
Ndaguhaye ikintu cyibanze kumuntu uzafasha gukuraho iminkanyari nto kandi ukomeze isura ya shyashya kandi ikazi.
Imyitozo yose ikorwa imbere yindorerwamo kugirango nta mahirwe yongeyeho mumaso, kandi afite igihagararo kiringaniye. Ni ngombwa ko udahuza urwasaya, ijosi, ijosi n'ibitugu mugihe cyamasomo ni amakosa menshi yihariye nabatangiye, nabandi bakobwa b'inararibonye.
Ikihangano cyiza
Imyitozo ngororamubiri yoroshye
Ifoto: Elena Dannikova
- Shyushya agahanga hamwe nimikindo, nkuko byari bimeze, nkaho byari bimeze, kandi wimuke imyenda hejuru. Ntutinye amahirwe hano. Ikintu nyamukuru nuko uhindura umwenda ugana umusatsi.
- Noneho gerageza kuzamura amaso kugirango uruhanga ruteranira muri Harmonica. Humura.
- Noneho shyira intoki hejuru yijisho hanyuma ukabashyireho. Urashobora gukora amaboko mu gihome ukayashyira ku gahanga. Inshingano zacu ntabwo ari ugutanga izindi ntanga.
- Turatera kandi ijisho ryawe, intoki zanjye ubu zifashe ijisho ntihatanga urutoki. Inshuro 15 Ku nshuro ya 15, gutinda gufata fagitire 10. Humura.
- Kandi amaherezo, jya ku gahanga hamwe nimikindo kugirango ukureho impagarara.
Amaso yo hejuru.
Imyitozo mu kinyejana cya mbere
Ifoto: Elena Dannikova
Dufunze amaso, dushyire urutoki ku ijisho ku nkombe ya ciliary kandi uzamure ijisho ry'amazina y'izina × 15. Amaso arafunze igihe cyose.
Nyuma yo kuruhuka, urungano. Niba bigoye gukora inshuro 15, tangira numubare muto wo gusubiramo.
Ijwi ryamaso yo hepfo
Imyitozo ngororamubiri yo hepfo
Ifoto: Elena Dannikova
- Dushyira intoki zawe kumaso yo hepfo, munsi yikilige, neza, ntabwo dukanda, ariko nkaho gufata uruhu.
- Nshushanya zigzags hejuru, umunani, inyuguti - imiterere. Amplitude ya kugenda kwijisho igomba kuba ntarengwa. Kugeza ku munaniro woroshye.
- Uzamure hejuru hejuru kandi ungano. Na none kumunaniza byoroshye. Muri icyo gihe, ni ngombwa gukurikirana kugirango uruhanga rudakerekana!
Komera CheekBones
Imyitozo ya Cheekénes
Ifoto: Elena Dannikova
- Kurura iminwa mu ibaruwa "o" no imbere. Muri icyo gihe, chin ntigomba guhungabana n'iminwa yabo ubwabo. Kurura iminwa yawe byoroshye.
- Noneho kumwenyura iminwa yo hejuru inshuro 20. Tugomba kumva dushyuha mu murima w'amagufwa ya zilly. Ubwa mbere iyi myitozo irasa nkaho igoye kandi itumvikana. Ni ngombwa kwitoza buri gihe kandi mugihe uzafata umusaya.
- Tugomba kwemeza ko imitsi nini yimuka, ariko iminwa ntiyarimutse kandi uruhu rwambaye akarere ka goose rwagiye rutagiye. Ubwa mbere urashobora gushyira intoki zawe mu mpande zo hanze yijisho, kugirango udatanga iminkanyari kugirango uterane.
Komeza umunwa.
Imyitozo ku minwa
Ifoto: Elena Dannikova
Intoki eshatu ziciriritse zirambura umubiri kumpande. Noneho turagerageza gukurura iminwa iri imbere inshuro 20. Iminwa icyarimwe ntigomba gukusanywa mumatongo "inkoko".
Reba ko iminwa yo hejuru kandi yo hepfo ikora kimwe, igahindura hamwe nubufasha bwintoki n'intoki zawe.
Kora iyi mikino 4-5 mucyumweru, byanze bikunze uhuza na tekinike yoroheje. Ibi birashobora kuba ibintu bya massage yimbere cyangwa kwisiga.
Njyanama y'umugabane wa Facefitnes-Umutoza: Gucana iki kibazo cyibanze, kizane mutoza. Noneho urashobora gutungisha ingeso zawe nshya hamwe na massage yinyongera. Kandi rwose humura kugirango ubone umunezero ukomoka mubikorwa.