Ukulwa ne-aerobics
Isiseko se-kibo sineempompo ezinamandla kunye nokukhaba kwisitha esicinga. Kodwa ungacingi ukuba kulula ukuyichitha izithende zomoya ngaphandle kokubetha i-hooligan ngesibindi sakhe esifubeni. "Ukulwa ne-Shadow" kufuna iindleko ezinkulu zamandla! Inkqubo enobuqili inempumelelo kangangokuba inceda ukunciphisa ubunzima kwalabo abaye bazama iindlela ezininzi, bafuna ukufumana iifom zeimodeli-ngaphandle kwesizathu, ekuguquleleni ukusuka kwiJapan, "kibo" lithetha "ithemba." Imfihlelo ihlala kwiintlobo zeengcambu ze-kickboxing (oko kukuthi, umxube wekarati kunye ne-English boxing boxing) ngomthwalo we-aerobic. Kuvela ukuba uquka umzimba wokutshisa okusebenzayo kwiqela elincinane leqela uzisa izihlunu kwi tonus. Umzimba wonke uthatha inxaxheba ekubethweni, ukuze kungabi nasisundu esishiywe! Xa iinqatha ziqala ukunyibilika, izihlunu ziya kubonakala zibukhali kunye nobuhle. I-Kibo ayikho ukuphuhliswa kwezinto ezithile, kodwa inhlanganisela ehlanganisiweyo epheleleyo: uchithe iipesiti ezingenzi ukuphefumula, kodwa ukubuyisela ukuphefumla ngeentshukumo ezincinci.
Nguwuphi amandla, udade?
Ngenxa ye-kibo yayo enamandla ayikhathazi, ngokungafaniyo ne-aerobic yokuzimela, kwaye iyaphilisa umzimba wonke ngokugqibeleleyo. Ukuzibonakalisa kanyekanye ukuhlakulela ukuguquguquka, amandla, ukunyamezela kunye nokulungelelanisa ukunyakaza, ukuqeqesha isisu senhliziyo. Ilitye elingaphantsi kwamanzi: umsebenzi udinga ukuphefumula, ngokokuqala oko kuya kuba lula ukugcina isigqi. Kodwa kwiiveki ezimbalwa uza kufunda indlela yokuphefumula ngokufanelekileyo (oku kukwabugcisa!), Oko kuthetha ukuba nganye iminithi iya kugcwalisa iiseli nge-oxygen, leyo, njengoko uyaziyo, iphucula isikhumba kwaye iyakuthanda ukutshisa kwamafutha.
Ukukhathala
Kucaciswa: i-kibo yindlela efanelekileyo yokulungisa uxinzelelo kunye ne-autumn blues! Ukubethelwa ngamnye kukubangela isahluko esincomekayo se-adrenaline kunye ne-endorphins, leyo emzuzwana iyakusindisa kwiimvakalelo eziphazamisayo kwaye ikuncede ukuba ungabikho ngexesha lemvula. Ukuzivocavoca kwazisa impembelelo emithathu: ukulahleka kwesisindo, ukunyakaza kwe-muscle nokuthokoza komoya, qho qalisa kwaye uqede ngokulula. Imizuzu engama-10 ngaphambi kokuba inqununu ibonelele izandla ezinwelayo, ezinemizuzu emi-5 yokugqibela.
Ukuchaneka, kunene kwaye kunene
Sifunda izihlunu zezandla, umqolo, izihlunu zesisu zomzimba. Yima kwindawo yokulwa. Ngexesha elifanayo ngokubetha okubukhali ngesandla sakho sobunxele, kubonakala sengathi uyaphonsa ityala ukuya kwicala elifanelekileyo, ngokufana nokuguqa ngamadolo nokukrola unyawo ngesithende senyuswa. I-Beats yenza ngokukhawuleza, ngokukhawuleza, ukuphindaphinda ukuphindaphinda kwinto enye eqhubekayo! Gcina imisipha yakho inqabile. Buyela kwisithuba sokuqala, yenza u-20 ulungelelwano oluchanekileyo, uze uphinde wenze umsebenzi ngokunene, kodwa ngexesha elifanayo ukuya kwesobunxele.
"Ndawa phantsi - ndanqotshwa"
Sisebenza kwii-triceps kunye nezihlunu zommandla we-thoracic, okwenza ukukhululeka kwezandla. Gxininisa ukulala, ubeke iinyawo zakho ngobubanzi bamagxa, izandla - ngokungqongqo phantsi kwamagxa akho. Gcina iingalo zakho kwiingqungquthela kude kube yimi, uze ubuyele kwindawo yokuqala. Iingqungqelo kufuneka zidibanise kunye nomzimba, musa ukuzikhupha! Ukuphindaphinda ama-5-10.
"Impendulo engavumelekanga"
Yenza intlaphulelo yesisu, susa imibimbi engaphezulu kwebhande. Imisongo ebubanzi bamagxa, ukugoba kweengalo kumagqabi uze ubeke phambi kwakho. Jongqa umzimba, ngelixa uzisiza ngesithende-cinga ukuba ekhoneni uzama ukukhetha phantsi okanye ukucima umlilo oqhaqhaqhaqhakileyo njengokwama cinema ye-Soviet. Musa ukukrazula imilenze yakho phantsi kwaye ungagxumi, njengama-hinges! Iimfudu zimele zikhawuleze, kodwa "zingabhidlizwa". Ngenye indlela, yenza ukuphindaphinda kwama-30 kwimiba mibini.
"Khupha ngakwesokudla, nqakraza ngakwesobunxele"
Someleza i-corset ye-muscular yomgudu kunye nokwenza umsebenzi wesifo sokuphefumula. Thatha indlela yokulwa. Ukukhangela umzimba, ngesandla sakho sokunene, uhlasele ngokuqinisekileyo isitha esingabonakaliyo. Ukugoba ngesandla kwi-elbow kwi-angle engama-90 °, gcina ingxowankulu yakho ifanelene nomgangatho. Intsimbi kunye nezihlunu mazibe zixesha! Yenza imivimbo engama-20 ngesandla ngasinye.
Hyperextension
Sisebenza kwimisipha yomva. Thetha kwisisu sakho, ugobe iingalo zakho, ubeke phambi kwakho, imilenze - ngobubanzi bamagxa. Phakamisa umzimba, kwaye ngokukhawuleza uphakamise imilenze yakho nomzimba ngokuphakamileyo kunokwenzeka, udibanise isikebhe sakho. Zama ukuziva uxinzelelo oluphezulu kwindawo yangasemva. Musa ukubeka izandla zakho kwindawo ephakamileyo! Iisokisi azidibanisi. Gcwalisa iingu- 20 iindlela.
"Side kick"
Siqinisa imisipha yentambo, yakha isimo esihle semilenze. Phakamisa inyawo lakho lasekhohlo ngokuphakamileyo kunokwenzeka, liguqe emadolweni uze ulibethe kanzima ngomlenze ochanekileyo wesitha esingabonakaliyo! Musa ukugoba umlenze oxhasayo! Yenza imivimbo engama-20, uze uphinde usebenzise umlenze omnye.
Phantse oko kuza kwenzeka
Sisebenza kwindawo yangaphakathi yethanga, ngaphantsi. Beka iinyawo zakho ububanzi kunamaqanda, ukuguqa ngamadolo, guqula iisoksi zakho kumacala kwicala lika-45 °, fakela izandla zakho zibe ngqindi. I-Squat ekwakhekeni kwekona elungileyo, ukugoba ngelo xesha i izandla, ngokukhawuleza uzilethe phambili, ukuwela kancane esifubeni. Gcina umva wakho ngqo! Ukuphinda ukuphindaphinda ama-20.