Oku kulandelelaniswa kwezi zixhobo zenyama zenzelwe ngokukhethekileyo abantu abajongene nokukhuluphala. Emva koko bonke abantu abagcinileyo abayizo zonke iintlobo zomsebenzi wokwenyama. Ezi zifundo ziqwalasela iimpawu zabantu abagqithisileyo abangabandakanyeli kwimidlalo ngaphambili. Olu bunzima luya kukukhuthaza ukujikeleza kwegazi kunye nokuphefumula, ukuphikisana nokubunjwa kwezinto ezinzima, ukuphucula umsebenzi wezilwanyana kunye nokuqinisekisa ukukhutshwa kwayo ngexesha elifanelekileyo. Uya kunceda ukugcina izitho zangasese kwindawo eqhelekileyo, kwaye ngokubanzi ukuqinisa umzimba wonke. Phakathi kwezinye izinto, kuya kuvumela ukwenza umthwalo ophezulu ngokufanelekileyo, okuyimfuneko ekusebenziseni ngokufanayo inkqubo kunye nokuqeqeshwa kwe-cardio-breathing system.
Amagama ambalwa ngokuphefumla
Xa wenza ezinye iindlela, kufuneka ubambe umoya wakho. Ngokomzekelo, ngesimo esixinyiweyo esifubeni (intlambo ephezulu), kunye nokuxhatshazwa kweemisipha zomzimba, kwiindawo ezimileyo, ezihambisane nokuxhatshazwa kwezihlunu zesifuba. Nangona kunjalo, ukubambezeleka kokuphefumla, okwenzeka kwiimeko ezininzi ngokungabikho ngokungafanelekileyo, akufanele kudlule imizuzwana 2-3, kuba oku kukhulisa kakhulu ingcinezelo yegazi, yona ngokwayo ayibi kwaye ingakhokelela kwezinye iimeko ezibuhlungu.
Ukuba kunokwenzeka, zama ukulungelelanisa isigqi sentshukumo kwisigqi sokuphefumla.
Xa wenza uqeqesho oluninzi, ukuphefumla kuvunyelwe. Ukuphefumla ngaphakathi nangaphandle ngeempumlo zakho. Ukuba kunzima ukuphefumula, uze uphumelele ngempumlo, uphume ngeempumlo kunye nomlomo ovulekileyo.
Oko kufuneka ukwazi ngaphambi koqeqesho
Ngokuxhomekeke kwimeko yakho kunye nokuqina, isethi yokuzilolonga ingaguquleka. Ukuba kukho ubunzima, kufuneka unciphise ukuphakama kwamanyathelo, inani lokuphindaphinda, lubandakanye ukuphumla kwexesha.
Ixesha elichaziweyo lokusebenzisa okanye inani lokuphindaphinda kwabo lingumyinge. Ungayitshintsha ngokusekelwe kumakhono akho (ukuze emva kokuba uvale ukhululekile).
Zama ukwenza ngokunyanisekileyo izifundo. Oku kuya kukuvumela ukuba ufumane inzuzo enkulu kwi-gymnastic system eyenziwa.
Hlalani nisebenzisela kwigumbi lokuphuza umoya okanye kwiwindi evulekileyo nangaphambi kwesibuko (oku kuya kukunceda ukulawula kwakho ukuchaneka kwe-gymnastics kunye nesithuba).
Xa uqonda izifundo, ukwandisa i-tempo yabo kunye nenani lokuphindaphinda.
Imisipha ayifumaneki ngokukhawuleza umthwalo, kwaye emva kweseshoni yokuqala uza kuziva ukhathala kunye nentlungu. Kwiintsuku eziyi-3-5 kuya kudlula. Musa ukuyeka, kungenjalo kuya kwenzeka kwakhona.
Kwinkqubo yezemidlalo, akufanele nje unciphise ubunzima bakho, kodwa ufunde nendlela yokuba nomzimba wakho, uhambe ngokuthe ngqo kwaye uqonde, ugijime kwaye uphume ngokuchanekileyo, ukwandise amandla akho, unyamezele kwaye uphucule ibhalansi yakho.
Ezinye izinto ozozikhumbula
- Iiklasi kufuneka zenziwe okungenani iiyure ezingama-2 ngaphambi okanye emva kokutya.
- Qeqesha rhoqo, ubuncinane imizuzu engama-20 eziliqela ngeveki.
- Iiklasi kufuneka zihlale zilandelelwe ngokufudumala.
- Ukukhetha ukuzivocavoca, ukhethe ukhetho olubhekiselele kunakumbi, olufuna ukuthatha inxaxheba kwimisipha yomzimba. Qinisekisa ukusebenzisa izivilo ezithintekayo ukugcina ukuguquguquka kwamalungu e-vertebral. Qaphela inani eliphakanyisiweyo lokuphindaphinda kwiimvavanyo kunye nokulandelelana kokuzivocavoca kwiinkqubo ezinzima.
- Sebenzisa i-tempo eyahlukileyo xa wenza i-gymnastics (ephuculwayo, efanelekileyo, ngokukhawuleza). Ukwandisa umthwalo kancane kancane.
- Yiba nomculo olula. Iya kuphucula ithoni ngokuqhelekileyo, ukwandisa imizwa yakho yomsindo, iya kucima i-neuropsychiatric.
- Sebenzisa iindlela zokubuyisela: ukuhlaziya kunye nokuzihlaziya, i-sauna, imvula, iibhafu).
Kancinci malunga nezibonakaliso zokuchasana
Kukho isibalo sezifo apho izivivinyo zenyama ziphikisana. Oku, umzekelo, ukungaphumeleli kwentliziyo, ukungabikho kokuphazamiseka, isifo esixhomekeke kwi-hypertonic, njl. Kukho izifo apho ukunyanzelisa umzimba kungavunyelwe kuphela ixesha elithile (umzekelo, ngexesha elimangalisayo lezifo ezivuthayo okanye ezichaphazelayo), kwaye Kukho nakwezinye iindidi zokuzivocavoca ezinqatshelwe okanye ezingavunyelwe. Ngaloo ndlela, ngokunyamezela kuninzi, ayikhuthazwa ukusebenzisa i-jump, kuba iyakwazi ukukhokelela kwingxubevange ukuya kwiinyawo ezingaphantsi.
Izivivinyo eziyinkimbinkimbi zokunyanyisa
- Ukuhamba kwiisokisi kwisangqa kunye neengalo ezifakiwe, imizuzwana 40-60.
- Ukuhamba okunye ukuhamba kwizithende, ezinzwaneni, kwinqanaba langaphandle (ecaleni) leenyawo (lo msebenzi uyomeleza iinqwelo zeenyawo).
- Yima ngokuthe tye, welula imilenze yakho ephakamileyo kumagxa, cinezela izandla zakho emahlombe akho, usasaze izibonda zakho kwiindlela ezahlukeneyo. Yenza ukujikeleza kwisangqa malunga namahlombe. Phinda amaxesha ama-10 emva nangaphambili.
- Ukuma, esinye isandla ukuba siphume emva kwentamo, esinye sisezantsi. Emva koko. Phinda u-8-10 maxesha.
- Sukuma uqonde, imilenze isasazeka emacaleni, izandla ezandleni. Ukuhamba komzimba kwisangqa 6 izikhathi ezili-8 kwimiba mibini.
- Ukuma, faka isandla sakho sobunxele phambili, ngasemva. Sitshintsha izandla, sidibanisa kunye nokunyuka kwehla kunye nezantsi kwi-semicircle. Emva kokuphindaphinda kwama-6-7 okanye ukulungiswa, yenyuka kwizwane zakho (okanye ugxume).
- Emile, izandla phezu komqolo entanyeni. Phindula umlenze wesobunxele, slayide eceleni kwesock kwaye ujikeze umzimba ukuya ngakwesobunxele, ulungele. Ngomnye umlenze nawo. Phinda u-8-10 maxesha.
- Yima, sasaza imilenze yakho, pha kamisa izandla zakho. Amacwecwe amabini ngezandla zakhe emva koko, ukujijula okujonge phambili kwaye ezimbini ziguquka emzimbeni kwintlambo, iminwe ithintela phantsi.
- Emile. Ukujikeleza kweSetyhula yentloko kuqala ukuya ngakwesobunxele, kuze kube sekunene kumlinganiselo omkhulu kakhulu. Ukuvelisa ujikelezo lwe-6-12 (kuxhomekeke kwimeko yempilo) kwicala ngalinye.
- Emile, imilenze isasazeka, izandla ziphakanyisiwe, iminwe eboshwe ngasemva kwentloko. Ngentsimbi yokuxhomekeka phambili nangaphantsi, izandla ezithe gqwa phakathi kwemilenze (intshukumo ye "woodcutter"), buyela kwindawo yokuqala. Phinda amaxesha 10-12.
- Ukuhlala phantsi kwindawo yokuma, ukuphosa izandla zakho, vuka-faka izandla zakho phantsi. Phinda 12-15 maxesha.
- Ukuhamba ngokukhawuleza kwetempo, ukugijima ekuqhubeni (1 iminithi), ukunciphisa isantya, ukuhamba ngokungahambi (30 s).
- Ukuma, imilenze yodwa, izandla zibambe phantsi, iminwe eboshwe kwinqaba. Ukuphakama, fi kelela kwidila, uze uvuke kwizwane zakho ezinzwane - uphuthumele, uthathe isikhundla sokuqala - ukukhupha. Phinda amaxesha ama-5-6.
- Sijika phezu kwesisu. Siphakamisa amahlombe size sifeze iingalo zentshukumo, njengokungathi zijikeleza nge-brace. Phinda u-8-10 maxesha.
- Ukuhlala, imilenze ibhujiswe, izandla kwiimigxa, iindlovu zinyanzelisa. Phenduka umzimba kwi-slant ukuya ngakwesobunxele ukuze uthinte i-elbow ekhohlo ukuya emadolweni. Phinda kwimiba mibini 8-10.
- Ukuhamba endaweni ngesantya sama-60-80 amanyathelo ngomzuzu (1 iminithi), kwaye uhamba nge-squat (30 s).
- Sukuma, welula izandla zakho kwisilwanyana, phakamisa - uphazamise, unciphise izandla zakho-uphale. Phinda 6-7 maxesha.