Iiprogram zokuvuselela: ukuzinzileyo
Ngokuqhelekileyo, abantu abaneengqinisiso ezinzulu baya kuqeqesho olunzulu lweqela. Emva kwekhefu elide kwiiklasi, zikhawuleza ukuba zinciphise umthamo, zipompoze izihlunu ezithintekayo, zibuyisele ifomu yazo. Kodwa ukuba usebenze ngokugcwele-kuthetha, kwakhona ukubonakala "kwi-bench spare". Oogqirha bezemidlalo bayeluleka: thintela imithwalo enzima, ukuba awuzange uqeqeshe ixesha elide, unomlinganiselo wesisindo ngaphezu kwesiqhelo okanye ukhathele kakhulu. Yithobela impilo yakho. Iingxaki ezahlukahlukeneyo ngomlenze kunye namajoyina, ixesha lokubuyisela emva kokulimala, ukukhulelwa, ukutyekela komfutho wegazi ophezulu, imvumba ye-varicose - esi sizathu sokuyeka uqeqesho oluqhelekileyo ekuthandeni ukukhutshwa. Ukunyameka ngoku kuqaliswa ngokutsha njengenkqubo ehlukile.
Izixhobo
Akunamsebenzi. Iiklasi zakhiwe ngesiseko seenkqubo ezidumileyo - yoga, pilates, tai chi - kwaye zidibaniswe nokuzilolonga kwiiprogram zokubuyisela nokulungisa. Ayikho into efana neyonyango! Uphucula umgangatho wokuzithiba. "Umntu ufunda ukulandela iteknoloji kwaye ahlele ukuhamba kwawo. Ukulungelelaniswa kakuhle kukunciphisa amathuba okulimala ahambelana nesimo esingaqhelekanga somzimba ngexesha loqeqesho. Ukulungiswa kwesithuba esenziweyo. Ngethuba loqeqesho, inani elikhulu lamaqela omzimba kunye neefayili zeentlobo ezahlukeneyo, kubandakanywa izihlunu ezincinci, zibandakanya emsebenzini. Ugxininiso lubekwe ekululaleni umqolo wamagxa kunye nokuvelisa i-corset ye-intramuscular. Ungakhetha umthwalo. Uqeqesho lufanelekile kubo bobabini abaqalayo kunye nabaqeqeshiweyo. Isenzo esifanayo singenziwa nge-amplitudes ehlukeneyo.
Iiprogram zeMzimba kunye neNgqondo: ukuphumula kwempilo
Ukuba isigqi sakho sobomi asikuvumeli ukuba ugweme ukukhathala nokukhathala, kunye ne-migraines echaphazelekayo, intlungu ebuyela emva, ukukhupha ngokweqile okanye, ngokuchaseneyo, ukulala, ngoko kufuneka ucinge ngokuphumula. Ukuxhatshazwa okuqhubekayo kukukhokelela ekuphazamiseni ukuhamba, ukungalingani kwemisipha, ukwehla kwinqanaba lokuguquguquka nokuhamba komzimba wonke. Phulaphule kwaye udibanise (ukuphumla kwe-myofascial and stretching) kuya kunceda ukuphumla. Le nkqubo isekelwe kwingcamango yokuzihlaziya umzimba, eye yenziwa ngokubanzi kwi-East nakwiNtshona. Isifundo sisebenzisa iibhola, ngoncedo lwabo ukufikelela ekuphumuleni kwemizimba kunye ne-fascia, kwaye uyayilula.
Izixhobo
Uphucula umgangatho wesantya. Ngokuncedwa kwebhola, usebenze ngobumnene kwiingongoma ezisebenzayo, ukhulula uxinzelelo okanye, ngokuchaseneyo, ukuphoqelela omnye okanye omnye umsi, okanye lo mzimba, ukuba usebenze nzima. Umsebenzi ukhokelela ekuphumuleni. Ulusu luya kuba luhle. Ukuzihlalisa umzimba kukhuthaza ukuphuma kwegazi kwesikhumba, ngenxa yoko - imeko yayo iphucula. Kunceda ukuthatha inyathelo phambili. Ngokuqhelekileyo uxinzelelo oluba sisikhubekiso xa usombulula ingxaki yobunzima obunzima. Ngokudibanisa lo msebenzi ngokutya, uya kufikelela ngokukhawuleza kwiphumo elihle.
Iiprogram ngaminyaka: ukuchasana neminyaka
Iiklabhu zeFitness zizama ukudibana nabathengi kwaye ziqwalasele iimfuno zabantu abancinci kuphela. Emva kwakho konke, akusiwo wonke umntu unomnqweno wokuqeqesha phantsi kwezinto ezivakalayo zomculo okanye ulawulo oluhambelanayo lwe-hip-hop. Ngoko ke, kwishedyuli yebhulabhu, unokudibanisa ngokubanzi iinkqubo ezineemfundo zeminyaka yobudala. Ngoko kwakukho iiklasi ezikhethekileyo kubantu abaneminyaka engama-45 ubudala. I-AntiAge ngumsebenzi olinganiselayo oqikelelwa ngokubhekiselele kumakhono omzimba abaphulaphuli. Ngokweminyaka yobudala, utshintsho lwama-hormone luvela emzimbeni, ukunyaniseka kweendonga zeenqanawa kunye neelaphu ye-muscle yehla, ngenxa yokungabi nantoni ye-calcium, amathambo abe yintsholongwane. Zonke ezi ngqungquthela zidibeneyo xa kuqulunqwa inkqubo. Ukuzivocavoca kuthatha ingqalelo kwaye kuthintela i-osteoporosis. Le nkqubo isekelwe kwixesha eliye laziwa kwilizwe lethu kwaye kungasifanelanga ukulibala i-gymnastics yesigqi. Kwaye ekuhambeni komculo sakhetha ukufumana ama-80-90s ekusebenzeni kwanamhlanje.
Izixhobo
Indawo yokunxibelelana. Ndiyabulela ukuba uqeqesho luqwalasela ukutshintsha kwemizimba kunye nengqondo-kwimizimba, abo bahlala beziva bekhululekile. Ukusebenza okulula. Kwi sifundo se-AntiAge, akukho mntu uya kukwenza ngokwezifiso. Ekuqeqeshweni kwakuquka izinto ezidityanisiweyo zomdaniso njengomsebenzi wokuzilolonga, amandla alula asebenzayo ukugcina ithoni ye-muscle kwaye, ngokuqinisekileyo, isalathiso sokugqibela. Indlela yomntu. Ingqalelo ihlawulwa kwindlela nganye kunye noqhagamshelwano nabathengi, kuba kulo nyaka kubaluleke kakhulu ukunyamekela umzimba wakho ngokucophelela.
Ukukhupha kunye ne-jazz-funk
Kwabo bathanda ukudansa kwaye bayazi ukuba umdaniso wangempela uphuculo, kwaye akusikho uchungechunge lwezinto ezicwangcisiweyo, ezihambayo. Kuphefumlelwe, inkululeko yokuthetha kunye nemvakalelo. Nangona kunjalo, yonke into, ngokuqinisekileyo, iqala ngokufunda ngokunyakaza. Abadlali abahle badalwa. Xa uyayazi ngakumbi izitayela, unomdla ngakumbi. Iindlela ezinjalo zokudanisa njenge-waacking kunye ne-jazz-funk zikhona eMelika naseYurophu ixesha elide. Kwizikolo zokudansa zesiRashiya ezi zindlela zifakwe kutshanje, zivele zivele kwiinkqubo zempilo yeeklabhu.
Izixhobo
Impembelelo. Ukukhupha kunye ne-jazz-funk zizinto ezikhanyayo, ngohlobo olushushu. Ekuqeqesheni, ufunda "ukwenza", udlale abaphulaphuli, uzinikele ngokuchanekileyo. Ekuvukeni ungumzekelo kwi-podium, kunye ne-jazz-funk-umntu ukhululekile kwiintlalo zentlalo. Ukongezelela, ngexesha lesifundo ixesha elide lizinikezelwe kwizandla zezandla, iplastiki kwaye, ngokuqinisekileyo, ukufunda ukudibanisa umdaniso ohlukeneyo. Indlela yokuphila. Yiba nenxaxheba kwisikhokelo esilungele umbala wakho. Kodwa ukuba ukhethe ukuvusa okanye i-jazz-funk, oku akuthethi ukuba ufanele utshintshe ngokupheleleyo indlela yakho yokuphila, ube yi-diva enobuhle okanye i-freak. Qalisa ukuze udaye iinwele zakho eluhlaza okwesibhakabhaka kwaye ungadingi ukubhoboza, kodwa kulungile ukuthenga iimpahla eziqhaqhayo, ezakhayo, izesekeli kunye nezicathulo. Ukongezelela, ngokuqhelekileyo ukuphulaphula umculo kumakhaya, oya kudanisa eklasini, kwaye uphucule. Izithambo ezinamandla. Ekuvukeni, kukho "ezininzi iingxaki", iziphene kunye nokunyaniseka, ngoko uya kuhlakulela ukuguquguquka. Kodwa into ephambili kukuba, ke, izandla. Basebenza rhoqo! Kwi-jazz funk, umzimba wonke ubandakanyekile, ukunyakaza kunamandla, i-tempo iphezulu.
I-Triathlon kunye neeklasi zeqela kwi-gym
Ukuba umnqweno wakho ukulahleka isisindo okanye ukufumana ubunzima be-muscle, ezi zivivinyo zisebenza kakhulu. Ukuqeqesha i-triathlon kukudibanisa ukuqhuba, ukuhamba ngebhayisikili nokubhukuda. Kwiseseshoni yeqela kwi-gym kunye nomqeqeshi, ukusetyenziswa kwamandla kwenziwa kwimodi enzulu. Kulo holo yesitishi zonke iinqununu eziphambili ze-muscle zicwangciswe ngesangqa, kwaye uqeqesho ngokwawo luyasebenza kakhulu.
Izixhobo
Ezahlukileyo. Kwifomati ye-triathlon, okokuqala njengokufudumala, uhamba uhamba imizuzu eyi-15. Emva koko, ukutshintsha iimpahla, uya kwisifundo se-saikl, uze-ke uwele emthonjeni. U sindisa ixesha. Uqeqesho lwamandla kwi-studio likuvumela ukuba usebenze onke amaqela amakhulu ama-muscle ngemizuzu engama-30. Ngokusebenza kakuhle, kuya kuba kwindawo engama-60% yoqeqesho lwama-classical eholo. " Uphuhliso lokunyamezela. Ukuqinisa inkqubo ye-cardiorespiratory, ukuphuhliswa kwengcinezelo ngumsebenzi oyintloko wezifundo. Umdaniso wePolisi (uMdaniso wePolisi), umdaniso we-pole - ulwalathiso alulo olutsha, kodwa njengokuba lukhulile luye lwaqala ukubonakaliswa kungekudala. Kuphela ngoku ukusuka kwii-studio zokudanisa kunye nezikolo ahamba ukuya kwi-gyms aze athandwe. Kwaye akumangalisi oku: izifundo zomdaniso we-pylon - ukuhlanganiswa kwamandla kunye nokuqeqeshwa okusebenzayo kunye ne-acrobatics.