Kwiiklabhu ezahlukeneyo, iimvavanyo ziyahluka kwaye zitshintshe kancane. Kukho abo abangenzi ngokusemthethweni. Kodwa ke oku kubaluleke kakhulu, ngakumbi kwiziko lokuqala loqeqesho. Ukuvavanya ukufaneleka kukuvumela ukuba uqinisekise izinga lokusebenza kwakho ngokomzimba. Kwaye, ngokufanelekileyo, yenza inkqubo yoqeqesho olukhuselekileyo kunye novavanyo oluchanekileyo kwiziphumo zabo. Amalungu amatsha eklabhu yindawo yokuqala.
Kulabo ababuyela kwiiklasi emva kwekhefu elide, ithuba lokukhetha indlela efanelekileyo yokubuyisela. Ngokuqinisekileyo, kulungile ukuba uvavanyo luqhutywa yinkwenkwezi. Kunzima ukwenza oku kwaye uhlole iziphumo. Kodwa ukuba awuzange uhlolwe kwiqela, okanye ukuba uqeqeshe ekhaya, awukwazi ukwenza ngaphandle "ukuxilonga". Ngomhla wokuvavanywa, akufanele uphuze utswala, ikhofi kunye namandla. Kwaye ukuqeqesha: akukho kusebenza ngokomzimba, ngaphandle kokuhamba okulula. Ubuncinane iiyure ezintathu ukuyeka ukutshaya, kwaye ixesha lokugqibela lokutya iiyure ezimbini. Ngoko, masihambe!
Isivivinyo Sokunyamezela Amandla # 1
Ukuxubha kwiindawo eziqhelekileyo
Kutheni kufuneka uvavanyo: Ukucacisa ithoni ye-muscle, kunye nokulungelelwa kwemithwalo yamandla. Uya kufuneka: I-Yoga mat kunye ne-stopwatch.
Indlela yokwenza ngayo: Hlala phantsi, ugobe imilenze yakho, faka iinyawo zakho ngobubanzi beepilvis, zibeke izandla zakho emva kwentloko yakho. Ukuphakamisa umqolo wakho kunye namahlombe, qalisa ukwenza iinguqu. Musa ukudiliza umqolo wakho osezantsi phantsi, gcina izibonda zakho "zikhangele" kumacala. Yenza iminithi eyi-1. Bala ezo zibini, apho ungazange uphule khona ubuchule.
Sivavanya iziphumo zobuchule bokuvavanya umzimba. Ukuvavanya "okubi" kubonisa ukuba awukakulungeli ukuthwala amandla. Itheyibhile yethambo elibuthathaka. Okukhulu ukuba unokukwazi ukufikelela kwiiveki zokuqala ezintathu i-cardio elula. Unokuqala uqeqesho lwamandla kuphela phantsi kokhokelo lomqeqeshi oya kulandela le nkqubo. Ngokuzimeleyo unokwazi ukuguqula iinqwelo zokuhamba ngebhayisikili, uhambe endleleni, kwaye ukhetha inkqubo elula kakhulu. "Izintaba", "amanyathelo", ukuguquka akukabikho kuwe. Ukuba izinga liphakathi kwaye lingaphantsi komyinge - luncedo ukundiza, ukwenza iisethi ezilula zokuzivocavoca ngesisindo. Makungabi mkhulu kakhulu: 6-7 ukusetyenziswa. Phumla phakathi kweteti malunga nomzuzu. Ukuba isiphumo siphezulu, ungasebenzisa nayiphi na uhlobo lokuqina.
Ukuhlolwa kobuqili kwiqela liqala ngephando lemibuzo. Khumbula, ingaba kukho izifo okanye iimpawu ezikuphazamisayo ngokutsha (intlungu yokungabikho kwemvelaphi ecacileyo, ukulungelelanisa, ukubethelwa kwebele, njl.). Ukuba uphendule "ewe", ngaphambi kokuba uqale uqeqesho, kufuneka udibane nodokotela.
"Hlala phantsi uze uyifumane"
Kutheni uvavanyo lufunekayo: Qinisekisa ukuba unako ukuqhuba ukunyakaza nge-amplitude ngokwaneleyo, ebalulekileyo nje kuphela kwimisebenzi yempilo. Uya kuyimfuneko: Umtya we yoga kunye neentimitha okanye umlawuli omde. Indlela yokwenza ngayo: Hlalani kumatshini, imilenze yanda, umgama phakathi kweenyawo malunga ne-20 cm. Gxotha i-sentimitha kude nawe ubeke phakathi kwemilenze ukuze uphawu "20 cm" luphezu kweentendelezo. Gudla iingalo zakho phambili kwaye ugobe ngokukhawuleza, uguqa phambili kunye nesifuba sakho, ungagqithanga umva wakho okanye unciphise i-chin. Qaphela ukuba kude kangakanani kumakethi kwisentimitha ufikelele kwizandla zakho kwisimo esiphezulu sokuthambekela. Ukulinganisela iziphumo: Isiqhelo si-20 cm. Ukuba ngaphezulu kwama-25 cm ubuhle kakhulu, ngaphantsi kwe-15 cm kubi. Isiphumo esibi sinokuba nezizathu ezininzi. Mhlawumbi, isizathu sokuba le nto ingxaki kwi-lumbosacral umzungezo, ukuxhwaleka kweengalo ezisezantsi, ezikhokelela ekunciphiseni kwe-ligaments and muscles, okanye nje umthamo ophantsi wokutyelela ngokwemvelo. Ngokuqhelekileyo, sinokucebisa ukuba uhlolwe ukucaciswa kokuxilongwa. Kwaye ekungabikho iingxaki, sincoma iintlobo ezincinci zokwelula, i-yoga, i-pilates ngokunyuka ngokukhawuleza kwinkimbinkimbi. Abo batyula kwizinga elifanelekileyo, nabo, kufuneka bawenze kabini ngeveki ukuxhasa eli nqanaba.
Cardiotests
Vavanyo lwe-Orthostatic
Kutheni ufuna i-test: Misela imeko yesimo senhliziyo yakho usebenzisa ubuchule bokuhlola umzimba.
Uya kuyimfuneko: Kuphela iswatchwatch.
Ungayichitha njani: Hlala phantsi embhedeni ulale phantsi ngo-5-10 imizuzu. Emva koko, misela i-pulse, ubeke iminwe yakho kwisikristsi sakho, kodwa ungayiqondi. Bala imizuzwana engama-30 kwaye wandisa inani eliphumayo ngamabini. Emva kokuba uvuke uphinde ulinganise ukutshiza kwakho kwakhona. Siqikelela iziphumo: I-pulse ekuphumleni iqhelekile i-60-90 ibhokhwe ngomzuzu (ngokufanelekileyo - 60-75). Emva kokunyuka, landa ngamanye ama-10-12. Ukuba okokuqala kungaphantsi kwama-60 okanye ngaphaya kwe-90, ukuba emva kokuba uthathe isikhundla esicacileyo, uyaphuma kwi-stroke engaphezu kwama-20-eli sihlandlo sokudibana nodokotela, wenze i-electrocardiogram kwaye uhlolisise phambi kokuba ujoyine impilo.
Vavanyo lwe nyathelo
Kutheni uvavanyo lufunekayo: Misela ukulungelelana kwenkqubo yakho ye-cardiovascular for stress.
Uya kuyimfuneko: Isinyathelo-isiteji okanye i-ladde ngamanyathelo okuphakama okufanelekileyo. I-Stopwatch kwaye, ukuba kunokwenzeka, i-metronome. Indlela yokwenza ngayo: Beka iibhloko phantsi kwe-step-platform, uyibeke kwindawo ephakamileyo ye-20-22 cm (ngokuba intombazana ende-26-28 cm) kwaye usebenze i-metronome kwisilinganiso sama-beat be-96 ngomzuzu.
Iimvavanyo ezizodwa zempilo zokulungelelanisa aziqhutyelwa. Ukuyivavanya, unokukwenza oku kulandelayo. Hlala phantsi, phakamisa umlenze wakho wokunene. Yitshintshile ngamehlo, ngelixa udweba ngesandla sakho sokunene inamba "6" ukusuka phezulu ukuya ngasezantsi ukusuka phezulu ukuya phezulu.
Qala ukuhamba, ukwenza isinyathelo kwisithintelo ngasinye se-metronome. Vuka kwi-steppe uze uhlawule kuwo unyawo olufanayo. Ukuba awunayo i-metronome, qwa lasela ngokwakho kwisantya ukuze uhambe ngokuthe ngqo kwi-step step in 3 seconds.
Ukubeka ngokufanelekileyo unyawo lwakho kwiqonga okanye isinyathelo, isithende akufanele sixhomeke. Hamba imizuzu emithathu. Ukuba itempo ehleliweyo iphezulu kakhulu kuwe, phazamisa uvavanyo. Ekugqibeleni, linda umzuzu uze ulinganise umpompo wakho kwakhona. Ukuphonononga iziphumo: Emva koku vavanywa, unokubona indlela inkqubo ye-cardiovascular response inabela ngayo kumthwalo ngokwawo kwaye ngokukhawuleza umzimba uya kubuyiselwa emva koko. Kukho ukuphendula ezintathu. I-Hypotonic - i-pulse emva komzuzu wokuphumla iyancipha kunokuba iphumle. Oku kuyafana kubadlali bezemidlalo, abantu ixesha elide kwaye banomdla ngokuzimeleyo. Ngokuqhelekileyo - i-pulse iphakanyisiwe. Kuwuphawu lokuba unokwakha umsebenzi wakho ngokubhekiselele kwisikimu esivamile. Uhlobo olusenyongweni lokuphendula - i-pulse iphezulu kakhulu. Akazange nje agxume, kodwa akazange ahambe phantsi ngomzuzu. Umzimba awuzange uhlangabezane nomthwalo. Oku kungaba ngumphumo wobomi bokuhlala, ubunzima, ukukhathala. Kukho nawuphi na, uqeqesho kufuneka lube mnene kakhulu ngoku. Hamba endleleni. Qala ngejubane eliphantsi: 3.8-4 km / h, kwaye wongeza kancane iiveki ezingama-3-4. Gcina ulawulo: oku kubaluleke kuwe! Yidla ngokuqhelekileyo, ugweme uxinzelelo kunye nokukhathala ngosuku loqeqesho. Into ephambili - yenza amaxesha amathathu ngeveki, kungekhona ngezinye iinkcukacha.
Unamandla ovavanyo lokunyamezela # 2
Ukunyuka kwamanzi ukusuka kwindawo yokuma emadolweni
Kutheni kufuneka uvavanyo: Ukuvavanya ukulingana kwetoni ye-muscle kunye namandla ebhande lesigxina. Kwimantombazana, ihlala ikhula ngakumbi kunezihlunu zomzimba osezantsi. Uya kuyidinga: Umbhoxo kunye nesitophuwashi. Kwenziwe njani: Thatha i-pose ye-push-ups kunye nenkxaso emadolweni, iintendelezo kwibubanzi bamagxa, iinyawo kunye nezicabha ziqhekeza phantsi. Qala ukunyusa. Iingcali, le mvavanyo kufuneka yenziwe kwimizuzu kunye nangesilinganiso esinikeziweyo. Ngokwenza oko, unokwazi ukubala kaninzi kangakanani intombazana eyakwazi ukuphuma kakuhle. Sivavanya iziphumo: Uninzi lwethu unezintlu zehlombe, ngoko ungadikibala xa unokwazi ukucofa amaxesha angama-4-5.
Oku akusiyo isigwebo: "uqeqesho aluvunyelwe". Kodwa, kunoko, uphawu lokuba ufuna ukuqeqesha le mizimba ngokunyanisekileyo. Ukuba isiphumo sihluphekile okanye singaphantsi komyinge, unokwenza okulula ukulungiselela oku: ukudibanisa izandla kunye nezilwanyana (ubunzima kufanele kube yincinci) ukusuka kwindawo yokulala, ibhenki yokushicilela kwi simulator kunye nesisindo esincinci. Emva koko unokongeza ukuqeqeshwa nge-expander, ukubandakanya kwiimimulator ngesisindo esilinganiselweyo, yenza inkcazo yebhenki kwimivalo engalingani kwi simulator ekhethekileyo.