Ingakanani imidlalo enhle kwimpilo nobuhle, kutsho kakhulu. Ukunyaniseka kukunceda ukugcina ubungqina obuhle, kunye nefuthe elikhulu kwimpilo yonke-ukukhathala kunciphisa, isimo sengqondo siphucula. Nangona kunjalo, iiklasi zengqondo ziyakwenza buhlungu impilo yakho ukuba ungayithobeli imithetho elula, ke namhlanje siya kukuxelela ngempazamo abaqalayo bezemidlalo abavame ukuyivumela.
Into yokuqala okufuneka uyenze ngaphambi kokuba uqalise iiklasi kukugqiba ukuba uyintoni na into oyifunayo kunye neenjongo onokuziphinda. Mhlawumbi ufuna ukuphucula impilo yakho, qinisa umlinganiselo wakho okanye ulahlekelwe isisindo? Emva koko cinga ngeshedyuli yezifundo eziya kulungeleka kuwe, ngaphandle koko isicwangciso soqeqesho esingalunganga singakhokelela ekubeni uyakhawuleza. Kukho eminye imithetho esiza kuxoxa ngayo ngokubanzi.
Ngoko ke, iipregram ezi-8 eziqhelekileyo abaqalayo abazenzayo xa besenza impilo, okanye oko kungenakwenziwa kwimidlalo:
1. Yeka u msebenzi. Le yiphutha eliqhelekileyo nelona libalaseleyo. Ngokuqhelekileyo, ngenxa yobuvila okanye umnqweno wokunciphisa ixesha lomsebenzi, abanye abantu bayaphuthelwa le nqanaba elibalulekileyo. Okwangoku, i-warm-up yenzelwe ukulungiselela umzimba kunye nezihlunu ukuze zisebenzise. Ngalesi sikhathi yonke inyama iyilungiselelwe. Ukuba unika ingqwalasela ngokufanelekileyo kwimfudumalo, ngokokuqala ekusebenziseni okusemgangathweni, iipilpitations zingakhula ngokukhawuleza, kuya kuba neentloko, isisongulu, kwaye ngokubhekiselele kwiimeko ezinzima kunokwenzeka ukuba kuvele nesifo. Ukongezelela, kukho umngcipheko wokulimala kumalungu kunye nokuhlaselwa kwezihlunu. Ngoko ke, phambi kokuqala kweeklasi, kufuneka uhlale unika imizuzu emi-5 ukuya ku-10 ukuya kumsebenzi omncinci.
2. Thatha ibhebha ebushushu okanye uye kwindawo yokuhlamba emva kweeyure emva kweeyure. Ngethuba lokuqeqeshwa komzimba, ukushisa komzimba wakho kukhula, imithana yegazi iyanda, intliziyo yakho iyanda. Ubushushu kwindawo yokuhlambela okanye ukuhlamba kuya kuphazamisa imeko leyo, kuba esikhundleni sokunika umzimba ukupholisa nokunciphisa isigqi sentliziyo, wena, ngokuchaseneyo, nje "uthele ioli phezu komlilo". Ukugqithiswa komzimba kungakhokelela kwisicongconi, ubuthathaka, ukuxakeka okanye ukutyhafa. Ngoko ke, emva kokuqeqeshwa ngcono komzimba kuthatha isitya esipheleleyo, esiza kukunceda ukubuyisela izinga lokushisa eliqhelekileyo lomzimba kwaye ulungele izinga lentliziyo.
3. Gcina umoya wakho xa kuphakanyiswa isisindo. Ukuba ubambe umoya wakho xa uphakamisa ubunzima, uxinzelelo lobungozi luqala ukuphakama. Kwakhona kunokuba nokukhanya kancinci. Yaye ukuba uthe wenza njalo, kubekho umngcipheko we-hernia. Abantu abaneentliziyo ezigulayo bangafumana isifo okanye isifo senhliziyo. Ukuze uphephe konke oku, kufuneka uphefumle kwaye uphucule rhoqo kwisigaba somsebenzi kwaye ungalibali ukuphefumula, ukuba akufunwa ngumyalelo.
4. Musa ukuhlolwa kwezokwelapha ngaphambi kokuba uqhube kwinkqubo yokufaneleka. Uninzi lwethu, xa sinqume ukubandakanywa kwingxowa-mali, akusayi kuze kubekho iingcebiso kumgqirha. Oku akunakulungele ngokupheleleyo, emva koko, nayiphi na into eyenza ikwazi ukuhambelana nayiphi na umntu. Omnye unenkathazo ngomgudu, umntu odibeneyo, kwaye kula maxesha indlela eya kuludwe lwenkqubo iyimfuneko. Kwakhona, phambi kweeseshoni, kucetyiswa ukuba udibane nodokotela kubantu abasengozini (iminyaka engama-45 ubudala, umlando omude wokutshaya, ukukhuluphala, uxinzelelo lwegazi, isifo sikashukela, i-scoliosis).
5. Ukuzibandakanya kakhulu. Uninzi lwabafazi, ngokukodwa ukuba bafuna ukunciphisa umzimba, qalisa ngamandla aphindwe kabini ukuze badlale imidlalo, bephupha ngokukhawuleza kunokwenzeka ukuba balahle iipounds. Ukusuka kubo, ngoko ulahle, mhlawumbi, kwenzeke nje, kuphela apha ngeendleko zeli liza kuba yimpilo. Ukuba uhlala uqeda umzimba wakho ngokuqeqeshwa ngokweqile, i-tonic entle kuyo ayiyi kusebenza. Uxinzelelo olunzima lwentliziyo kunye nemiphunga lungakhokelela kwiingxaki zesimo senhliziyo. Umgangatho osemgangathweni womntu oqhelekileyo ongenayo ingxaki enkulu kwimpilo, izinga lentliziyo ngexesha leeklasi akufanele lidlulele kwi-70-80% yezinga eliphezulu lentlawulo yenhliziyo.
6. Thatha ubunzima obungaphezulu kwezandla ngokuhamba ngokukhawuleza, u-aerobics okanye usebenza. Ngokuqhelekileyo ekusebenzeni kwanoma yimuphi umsebenzi ophuma emzimbeni, abaqeqeshwayo bathatha ubunzima obongezelelweyo ezandleni zabo ukwenyusa umthwalo kwiimisipha kunye nokwandisa ukusebenza koqeqesho. Awukwazi ukwenza oku njalo. Ngethuba lokuqhutywa kobuqili, ukuzola, ukunyusa okongeziweyo xa kunesidingo kuvunyelwe. Kodwa ukuba wenza uqeqesho ngokukhawuleza, ngejubane, ngoko ubunzima ukuba ungathathi ukuthintela ukulimala okungenzeka kwimixobo yegxalaba okanye u-hyperextension we-muscle. Abantu abangasilungelelwanga ngokungaqhelekanga kwimidlalo, abanakuyithatha ubunzima, ngaphandle koko kunokukhokelela ekukhawulezeni okukhulu kwe-pulse kunye nokubonakala kweengxaki kumsebenzi we-cardiovascular system.
7. Ukunyamekela ukuvavanya zakho iimvakalelo zoqeqesho. Abanye abantu banomlutha wokuzivocavoca ukuba bayeke ukunikela ingqalelo kwiimvakalelo zabo. Ngamanye amaxesha oko kwenzeka nangona umntu ezinikezele ekugqweseni ukuba ulungele ukunyamezela nayiphi na ingxaki kwaye uzama ukungayithobeli ingqalelo into ebunobunzima, ubuthathaka, njl njl. Oku kakubi kwaye awukwazi ukwenza oko, kufuneka uhlale ulandela imeko yakho kwaye uqaphele iimpawu zomzimba. Ukuba uqaphela ukuba izinga lentliziyo laqala ukufumana ngokuphindaphindiweyo nangemva kokuqeqeshwa, kwakukho uxinzelelo kwisifubeni, ukusila, ukunyamezela rhoqo kunye nokukhathazeka, kunye nentlungu ehlala njalo kwimisipha, kufuneka iphazamiseke ixesha elide. Oku kuthetha ukuba ugqwesileyo kwaye umzimba awuzange ulungele umthwalo owawucebise wona. Ukuba emva kokuphela komsebenzi le miqondiso ayidluli kwaye iqhubeke ihlushwa, kufuneka udibanise ugqirha ngcebiso, kuba ngempilo, njengokuba uyazi, amahlaya ayingozi.
8. Phuza amanzi emvula ngexesha loqeqesho. Oku akunakwenziwa. Ngethuba lesifundo, ushushu, umzimba wakho uphezulu, intliziyo yakho ibetha njalo, ngoko ke xa uqala ukusela iqanda elibanda ngokukhawuleza, umqala wakho unako "ukubamba", kwaye intliziyo yakho isingqineka. Kungcono ukusela amanzi amancinci amancinci ngaphandle kwegesi, okanye amanzi kwindawo yokushisa, njengoko kufuneka. Ewe, oko ngexesha lokuphucula umzimba awukwazi ukusela itiye okanye ikhofi ngenxa yomxholo we-caffeine kuwo, mhlawumbi sele uyazi ukuba ungakanani.
Le yimi-8 eyona mithetho eqhelekileyo, ayifanele isetyenziswe kuphela kwiiklasi zengqondo, kodwa nakwimisebenzi yokuzonwabisa. Jonga impilo yakho kwaye usondele ekusebenziseni iimvavanyo ngokufanelekileyo, ngoko impilo iya kusebenza ngokuqinisekileyo.