5 Wambaye ingeso za Natalia Lesnikovskaya:
Ntabwo nigera nhita mubyuka. Ntangiye mugitondo mvuye mu kirahure cyamazi ashyushye kuri "gutangira" umubiri. Irashobora kandi kuba amazi hamwe nindimu nikiyi cyicyayi cyubuki. N'iminota ya mugitondo nyuma yiminota 30-40.
Ibuka guhuza ibicuruzwa. Mama na nyirakuru bahoraga bakurikiza amategeko yimirire ubuzima bwiza, nuko nibutse kuva mu bwana, bushobora guhuzwa nibicuruzwa, nibitemewe. Kurugero, amata ahujwe nimbuto za aside. Ibyokurya byiza byo kuruhande - salade, epinari, imyumbati, asparagus, zucchini, zucchini, igihaza, rambhes, imyumbati. Ariko ibirayi bikundwa naba nyirabuja ni satelite mbi kumasahani yinyama. Nibyiza kuyikorera hamwe nicyatsi cyangwa imboga.
Nigute ushobora kugenda n'amaguru bishoboka. Kugenda hamwe nabana muri parike ni verisiyo nziza yimyitozo ngororamubiri. Kandi tuba mu igorofa ya gatanu y'inzu idafite lift. Amanuka ya buri munsi nubuzima ku ngazi asimbuza ubukangurambaga.
Ndagerageza guhora nkurikiza igihagararo cyanjye. Akenshi, turabyibuka, gusa iyo dushyize imyenda myiza ninkweto. Ikintu kitoroshye nugukurikiza igihagararo muri ibyo bihe mugihe wowe, kurugero, ukorera urugo. Nigishije gukurikirana ibihe no mubibazo byoroshye, byo murugo. Kunoza igihagararo, urashobora gukora imyitozo yoroshye, ariko idasanzwe: Genda gahoro gahoro gahoro hamwe nibitabo kumutwe wawe. Dore indi myitozo yasobanuwe na kontantin Stanislavsky mu gitabo "Akazi k'umukinnyi kuri we": Ugomba gutangira imikino ngororamubiri inyuma yawe, uyifashe inkoni yawe, hanyuma ugendana n'iminota 10-15.
Ntabwo amasaha 3 mbere yo gusinzira no kunywa amazi menshi. Niyigishije kandi abahungu banjye kubera ko inyota igomba kubyimba n'amazi yoroshye, ntabwo ari gasing.
Ndagerageza kunywa mugihe cyo kurya , na iminota 20 mbere na oya kare kurenza isaha imwe. Nubwo hariho sisitemu y'imirire, aho, ku rundi ruhande, buri gice gikeneye kunywa. Nanjye ubwanjye nagerageje amahitamo yombi kuri njye nkaza ku mwanzuro w'uko bidakwiriye umubiri wanjye kunywa ibiryo.
N'inama zanjye zingenzi: Ntukabene cyane kuri "gahunda yukuri" mubuzima. Kuberako icy'ingenzi - kumushimira!
Imyitozo kuva Yoga "Imbwa umunwa hejuru". Nibyiza cyane guhinduka kwumugongo no kwibanda ku guhumeka. Bifatwa kandi ko ikibazo cya Asan ebyiri ari imbwa yimbwa hasi na muzzle yimbwa - igufasha gukuraho inzara.
Kurambura imyitozo kuva ballet ya kera. Kurambura burigihe ni byiza cyane kandi bifite igitsina, wongeyeho ni ingirakamaro cyane, cyane cyane iyo wakoresheje amahugurwa. Muri iki gihe, nyuma yo guta imitsi, bagomba kurambura. Simbuza imashini birashobora kuba ubuso bwose bukwiriye gukubita.
Imyitozo ikunzwe cyane muri iki gihe - Squat squat Hamwe ninshingano ntarengwa ya pelvis inyuma. Ubu ni bwo buryo bworoshye bwo kubitagenda neza kandi bya elastike.
Imwe muri Seadic Asan muri Yoga - Igiti gifoto (persohasana) . Irashobora gukorwa haba muburyo bwo gukora kandi ukundi. Nkigero Asana, birakoreshwa mukuzamura uburinganire, menya ibitekerezo byabo ndetse binoza igogora.
Urashobora gukora akabari ahantu hose. Tangira imyitozo yoroshye, hamwe na kera, hanyuma bigoye. Amahitamo azwi cyane ni ikigega ku nkokora. Plandck ni rusange kuko yikoreza kandi ishimangira amatsinda menshi yimitsi icyarimwe.