Ehlotyeni, unganakho ukuzisola ngokukhethekileyo kwiiklasi zokuzivocavoca kwaye ujabulele umoya omtsha kunye nokukhanya kwelanga ngenzuzo. Ukufaneleka kwesitalato kubalulekile ngeli xesha lonyaka kunanini ngaphambili! "Iminqweno yabasetyhini" ithetha ukuba zeziphi iindlela ezifanelekileyo ezifanelekileyo zokufumana imovolo evulekile.
Ndonwabile kakhulu kwaye ukuba i-suit yezemidlalo ayifuni: kuyanele ukuthabatha iimpahla ezivela kwindwangu yemvelo, inkululeko, ingabinqande ukunyakaza.
Kwaye kunye nokunye: ukufumana umsebenzi okanye imisebenzi emoyeni omtsha kunye nantoni na ekufuneka yithatheyo ayimfuneko . Akukho zikhwama, izixhobo zemidlalo - inkululeko epheleleyo yezenzo! Indawo yeeklasi ingaba ipaki, isikwere, ihlathi, intsimi, ibhanki yomlambo ...
Inkqubo yoqeqesho unokwenza udibanise, uguquke kwaye uncedise njengoko uthanda, ujika yonke into ibe yeholide lomzimba nomphefumlo.
Yonke into iqala-ukuhamba
Kakade, kungcono ukufika kwindawo ekhethiweyo yengqesho ngokwakho. Hamba ngokunyanisekileyo, ngokuzenzekelayo, ngexesha elikhawulezayo ukukhawuleza ukuhamba okanye ukugijima . Ekuhambeni awukwazi nje ukubukeka ubuhle bemvelo, kodwa wenze ezinye izixhobo ezisebenzayo. Umzekelo, ukuphefumula.
Thatha ithuba: uphefumle isisu, isisigxina sinciphise okanye ukhulule izihlunu - olu luhlobo loqeqesho lwe-press, luncedo kumfanekiso.
Ukwenza i-gymnastics kwamehlo - ukukhenkcela, ukunyakaza kweebhola kwamehlo ahlukeneyo. Ukuba akukho mntu uyakubona, hamba kwicandelo lomendo kwizithende, iisokisi okanye ngasemva - uqeqesha ulungelelaniso lwezithuthi. Ukuhamba wedwa, unokucamngca, ungabi nehlazo.
Ukuphuma emdeni ngotshani obunzima, uthathe izicathulo zakho uze uhamba ngeengubo ezinqabileyo kwi-carpet, uthabathe iintyatyambo kunye neendlumbane. Kunokuba kungabikho kwengqondo? Glade - indawo efanelekileyo yokuhlawula.
Hlaziya emva kokuhamba kwaye uqale ukusebenzisa. Ingaba yimpu kunye nezandla, ukujikeleza kunye nokujikeleza kwe-torso, izikwere, i-yoga asanas ...
Ingxenye yendlela yokuzivocavoca yenza, ukuthabatha intonga eninzi, ilitye eliqingqiweyo okanye ukulinganiswa kwemvelo . Ngendlela yentonga, ngendlela, kunokwenzeka ukuba kuqhutywe iimvavanyo ekuphuhlisweni kweemisipha zangemuva, ukugxotha phambili nokuguqula i-trunk.
Hlanganisa indlela igogi enkulu (ibhentshi epakini nayo ifanelekile) yindlela efanelekileyo yokuqinisa imisipha yemilenze. Ukuhlala kuyo, pha kamisa kwaye unciphise imilenze yakho, yenza isenzo sokukhangela. Amanqanaba amaninzi ahamba kwilogi engenamakhanda, ukuqeqesha i-vestibular devices kunye nokuhlalutya i-biocurrents kwiindawo ezinyaweni.
I-log ebanzi engenamaqhina, ehlala ehleli phantsi, inokuthi ithathe indawo yebhodi lokunyathela . Yenza okunye ukuqhutyelwa kwi-step-aerobics, usebenzisa iindlela ezahlukeneyo zokuphakamisa kwi-log kunye ne-convergence nayo.
Hambisa isigqi, ukuqeqesha izihlunu zesisu, izibonda kunye nemilenze. Xhuma ukuhamba ngezandla zakho: ngesinyathelo ngasinye, pha kamisa izandla zakho, uzidonsa phambili, wenze uhambo lwe-wavy. Thatha izandla phezu kwengubo-umthwalo ogqithiseleyo kwibhande elithandayo.
Emva kokuqeqesha, ukuphumla, ukuhlala, ukuxhoma emva kwakho kwisiqu somthi, uzaliswe ngamandla akhe okuphulukisa.
Uqeqesho lwamandla ebhentshini
Imisipha yebhande lehlombe
Qinisekisa izihlunu zesifuba, amahlombe, iingalo, iinqumlo, iintambo kunye nomshicileli unokubekwa epaki kunye nebhenki eqhelekileyo.
Isikhundla sokuqala
Thatha ugxininiso lwamanga phezu kweengalo ezongezelelweyo, uxhomekeke kumhlaba, ubeke phezu kobubanzi bamagxa kunye ngokucokisekileyo phantsi kwamagxa, kunye neenyawo, zikwahlukana nobubanzi bamagxa, kwibhentshi.
Isenzo
Qinisekisa izihlunu ze-press, ugobe iingalo zakho kwiindawo, uzisasaze emacaleni, uze unciphise inxalenye engaphezulu ye trong emhlabathini, ngaphandle kokujikeleza okanye ukuguqula umqolo wakho - umzimba wonke ukusuka phezulu ukuya kwisithende kufuneka ube ngumgca ochanekileyo. Bamba kwindawo ephantsi yesibini, lungisa izandla zakho uze ubuyele kwindawo yokuqala.
Ngezihlunu zezandla, iinqumlezo kunye nomshicileli
Isikhundla sokuqala
Hlalani emaphethelweni ebhentshi, bambambe izandla zakhe ngaphesheya kwesiqu, iintendelezo ziphantsi kwamagxa.
Ncipha kancane i-pelvis ngaphaya kwebhodi, ngelixa uqhuba amanyathelo amancinci kude kube ngamadolo aphezu kwee-ankle, ngelixa ungeke uqhube amatye emanzini. Khangela phambili unyawo lwakho lokunene uze ufake isithende sakho emhlabathini.
Isenzo
Ukugubha iingalo zakho kwiingqungquthela kunye nokutshiza amahlombe akho emva, ukuhlalisa iintsimbi zakho kufuphi nomhlaba, ngelixa uhlenga izihlunu zakho uze ufike emadolweni akho ngasekunene esifubeni sakho. Qinisekisa ukuba izandla zakho azikho kwi-angle engama-90 degrees.
Gcina isibini kwaye uqondise iingalo zakho ngelixa ulungisa umlenze wakho wokunene, ungathinteli unyawo lomhlaba. Phinda ukunyuka kwamaxesha angama-4-6, ngaphandle kokunciphisa unyawo emhlabathini, emva kokuba wenze umlo wesinye umlenze. Phumla 30 imizuzwana uze ulandele enye indlela.
Imilenze, izibhokolo kunye nocofa
Imithi yePaki i-simulators egqibeleleyo inceda ekuqiniseni imisipha yemilenze, izibonda kunye ne-press.
Isikhundla sokuqala
Ulale emhlane wakho kunye neenyawo zakho emthini, ugoba umlenze wakho wokunene emadolweni, uyeke emhlabathini, ulungele umlenze wakho wokunxele uze uphumle unyawo lwakho emthini, izandla zithele phezu kwesiqu, iintende zibe phezulu.
Isenzo
Qinisekisa izikhwelo kwaye uphakamise i-pelvis ukuya phezulu ukuze umzimba ukusuka emahlombe ukuya ngasekhohlo ekunxele umgca wecala, uze ubuyele kwindawo yokuqala. Yenza enye indlela enye, ke umlenze omnye, uphumle imizuzwana engama-30 uze uphinde usebenzise.
I-Aqua aerobics - enhle kwaye iluncedo
Iqondo lokushisa lihamba ngaphezu kwama-degrees angama-30, ukugijima kunye nezinye izenzo azikwazi ukwenza ngenxa yokushisa. Kodwa ngasemva kwayo - inkunkuma. Ngoko unokwenza i-aqua aerobics.
Ukuzilolonga emanzini - uvuyo lomzimba, bakuvumela ukuba uqeqeshe amaqela ahlukeneyo omzimba. Ukongezelela, le mizimba iphumelela kakhulu ekulwa nokunyanya , kwaye konke oku - ngaphandle kwemizamo exhaqisayo kunye "nesithukuthuko sesixhenxe".
Okokuqala, naluphi na umsebenzi osemkhomeni wamanzi kulula nakwabo abangenayo kwimidlalo kunye nemidlalo. Okwesibini, izihlunu emanzini ziphumuza i-muscularly, kwaye ukukhathala akunakuvakalelwa.
"Amanqaku amanzi" anika umzimba ithuba oluthile lokuguquguquka nokuvumelanisa kweefom: xa sisuka emanzini, sizama ukugcina ibhalansi, onke amaqela omzimba asebenza.
I NGCEBISO
Musa ukukhawuleza emanzini "ukusuka ekushiseni, ngokushisa" - oku kuyingozi kwinhliziyo. Ekuqaleni, cwina kancane elangeni, kwaye emva kwemizuzu eyi-10 uhlale emthunzini.
Musa ukuhlamba kude kube i-goosebumps : shiya amanzi xa umzimba uziva ufudumele. Ngoko, senza amanani.
"Ukugijima emanzini"
Yimani ngqo, iingalo zisahlukana. Qinisekisa isisu. Khuphula umlenze wesobunxele, uwuguqe emadolweni kwinqanaba lethanga. Nciphise umlenze wakho ngqo.
Yenza lo msebenzi ngenye inyawo. Phinda amaxesha angama-20. Lo msebenzi wenzelwe ukuqeqesha imisipha yomda wangaphambili wethanga.
Crab
Indawo yokuqala iyafana. Gcina umlenze okunene uze uzame ukuthinta isithende ngesithende. Nciphise unyawo lwakho. Yenza okufanayo ngonyawo lwakho lwesobunxele. Yenza lo msebenzi, imilenze ehambayo, amaxesha angama-20.
Seahorse
Yimani ngqo, iingalo zisahlukana. Umlenze wesobunxele ugobile emadolweni. Yenza i-back swing back with a leg leg. Phinda usebenzise amaxesha angama-20, utshintshe umlenze. Ngoncedo lo msebenzi, izihlunu zamatye ziqeqeshwe, isinquno siyaqina.
"IDolphin"
Zigcobhise ngokuzenzekelayo emanzini, ngaphandle kokuchukumisa phantsi kweenyawo. Izandla zisasazeka. Ngomzimba wakho uphazamise phambili, landela ukunyakaza, njengokungathi ukhwela izitepsi, imizuzu emi-5. Ukunyuka "kwamanqanaba" angaphantsi kwamanzi kuya kunceda ukuphucula imetabolism kunye nokuqinisa imisipha yemilenze kunye neentambo.
Emva kokushiya amanzi, hamba emhlabeni. Ukugijima ngaphaya komlambo okanye ulwandle lolwandle kuyindlela efanelekileyo yokubonisa iinyawo ezincinci emva kwekhefu .
Ehlotyeni emoyeni omtsha unokuzisa inzuzo enkulu kumfanekiso wakho kunye nempilo! Ngoko ke, ukuya kwendalo, ungakulibali ukuthatha ibhola, intambo kunye nawe, kunye nokusebenzisa izixhobo zokusebenza zempilo. Yiba mnandi kwaye unempilo!
Inna ININA
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