Izenzo zokunyanga zomgudu

Ukuphila kwindlela yokuphila kwimiba enemiphumo embi kakhulu, intlungu emva koko enye yazo. Umgudu - umthunzi apho umzimba wonke uhlala khona-unokubangela izifo ezinzulu kunye nezifo. Ngoko, iingxaki kwisebe lomlomo wesibeleko zikhokelela ekunyangeni. Ukugqitywa kweentliziyo zesigxina kwingingqi ye-thoracic - intlungu entliziyweni. Kwaye iingxaki kwi-lumbar kwingingqi zichaphazela imilenze. Ukuze ugweme zonke ezi ngxaki, zibandakanyeke emzimbeni -imisululwazi ephuculwe kakuhle iya kunceda umlenze wakho uhlale ehlelekile.

Pilates

Kwimeko echanekileyo yomgudu, kungekhona nje imisipha yangemva, kodwa kunye ne-press ixanduva (zama ukukhulula ngokupheleleyo imisipha yomzimba kwaye ubone indlela ukuhamba kwakho kuya kutshintsha ngayo). Nangona kunjalo, ezininzi izenzo zomdabu zenkampani yokushicilela (ukuphikisa, ukuphakamisa umzimba, ukuzisebenzisa kwiimimululsi) kunika kakhulu, ngamanye amaxesha kuninzi, ukulayisha umgudu kunye nemisipha yomva.

I-Basic Pilates ("i-bridge shoulder", "ikhulu"), "ukukhaba kwicala") uncedo ekusebenzeni izihlunu ezifunekayo (izihlunu ezincinane ezijongene nokubunjwa kwe-corset muscular), ngaphandle kokuxinzelela umva wakho. Ukuba ufuna ukufezekisa i-posture efanelekileyo kunye nendlela osebenza ngayo ngasemva kwakho, kungcono ukuthenga ukubhaliswa kwezifundo ngamnye - ngoko umqeqeshi uya kukwazi ukulandelela ukuba uqhuba ukuqeqeshwa ngokuchanekileyo.

Ukongezelela, ekuqeqeshelweni kobuqu ungaqhubeki nje kuphela ngekristical ring, ibhola kunye ne-elastic band, kodwa kunye ne-Pilates yangempela imifanekiso-Cadillac, i-Reformer nabanye. Qaphela abalandeli bezilingo: Kwii-Pilates lonke ixesha kukho izikhokelo ezintsha, umzekelo, izitya zomdaniso ezinezinto zokudanisa okanye i-aquapilates-emanzini.

Bosu

I-Bosu i-half-field - ithambile kwelinye icala kwaye iqineke kwenye - ifana nesiqingatha sebhola yerabha. Ukusetyenziswa komqolo kuyafana ngokufanayo neleyo yee-Pilates: ukunyakaza kwenziwa kwi-surface engalingani, kwaye ukuze ugcine ukulinganisela, kubalulekile ukusebenzisa onke amaqela omzimba, kunye nezikhulu ezincinci nezisisigxina.

Unokwenza kwiBosu ngokuhlala, ukulala okanye ukuma, ukwenza zombini amandla kunye nokuzivocavoca kwe-aerobic. Kwimeko yokugqibela, ubunzima bufana ne-aerobic yesinyathelo, nangona kunjalo, akufuneki ukuba ungene apha nonke-kwanele ukuba uvele nje. Vumelana, ukhetho olulungileyo kulabo abanomsila-indawo ebuthathaka.

Izakhono ezizodwa zoqeqesho zeBosu azidingi, nangona umsebenzi wokuqala oza ku funeka uzinikezele kumkhwa wesimo "sokulingana okungaqinisekiyo".

Yoga

Iiklasi ze-Yoga - inqabileyo yokuthintela, kwaye ngexesha elifanayo kunye nokunyangwa kwentlungu emva. Esi sigqibo sifikelelwe izazinzulu ezivela kwi-American National Institute of Health. Oku kuchazwa ngokucacileyo: kwi-yoga, ubuninzi bokuzivocavoca, ngokubonga ukuba umgudu wolu hlobo uphatywe ngokwenene, kwaye imisipha exhasayo ibe yinkxaso ephezulu.

Nangona kunjalo, ukuba unengxaki enzulu ngomgudu, kufuneka uqaphele. Iimeko ezinzima ze-static poses ingaba ngumsebenzi onzima wokuqala, kwaye ngoko ke zonke i-asanas kufuneka zibe nzima ngokuthe ngcembe. Eyona nto iluncedo kwimpilo iHatha yoga. Kubaqalayo, kulula kakhulu ukuqonda i-Yoga ye-Iyengar (i-classical school of hatha yoga), apho kukho ingqalelo enkulu ekuphefumuleni nasekufundeni ubugcisa bokuphumula. Ungaphinda uzame i-vinyasa yoga - akukho phantse yokuzivocavoca nge-static, kwaye i-asanas ifana nomdaniso ophantsi ohambelana nokuphefumla.

Ukubhukuda

Unako ukubhukuda bonke, kuquka nabo abangenakukwazi ukugijima, bagxume, baphakamise izisindo kwaye baqeqeshwe ubunzima ngenxa yeengxaki zangemva. Ukuxhatshazwa kwamanzi kunika amandla onke kuwo onke amaqela asemasipha amakhulu, kodwa umgudu kunye namaqabane alayishwa ngaphantsi. Ukuhamba ngokukhawuleza ukusuka ecaleni ukuya kwipketi akunakwenzeka ukuba negalelo ekuqiniseni izihlunu, ngoko ke, ukuba ukhetha ukukwenza kwidama, khetha ezinye iintlobo zokuqeqeshwa. Ngokomzekelo, i- aqua aerobics , ukutshintsha kwamanzi kwee-pilates okanye umdaniso wesisu, kunye ne-aqualines engabhubhisiyo-imidanso yamanzi kunye nemigudu yokuhamba ukusuka ku-cha-cha-cha, salsa kunye ne-meringue.

Ukudansa

Akukho mda wokudityaniswa akufanelekile, ngokuchaseneyo, kuyimfuneko ukugcina i-back back ngqo, kwaye isisu sagxininiswa-kwaye oku, ngendlela, sele ichithwe. Imidanso yaseFlemish, imidlalo yebhola kunye nokuchithwa kweklasiko kukunyamekela konke okusemgangathweni malunga nokuhamba.

Ukudansa kweBelly kuncedo kumqolo ophantsi - ezininzi iingxaki zangaphambili zidibene nenyaniso yokuba ngokuphila kwindlela yokuhlala, i-lumbar spine ihlala ihlala ingapheliyo kunye ne-stony ngqo. Nakuphi na ukuhluka kwimixholo yokudansa kwelaseMerika yaseMatriki kuqeqesha imisipha ecaleni yomshicileli kunye nemisipha yomva. Nangona kunjalo, ukuba iingxaki ezingasemva zivele zibonakalisiwe, ukuguquka okusebenzayo nokuxumla akucebisi.