YENZISA
Okokuqala, umntu kufuneka aqale kummandla osebenzayo womzimba wakhe. Umzekelo, ukuba ufuna ukulahlekelwa isisindo, kodwa unentliziyo ebuthakathaka, ke u-fitness kuphela "kubantu abanesilumko" - i-calanetics, pilates, njl njl. Iya kuhambelana nawe.Ukuba ufuna ukufumana izihlunu zokhuseleko, kodwa unengxaki ngomgudu, i-aqua aerobics iya kuba yinto ekhethekileyo. Kamva, njengoko uphucula impilo yakho, unokukwazi ukuqonda ezinye iintlobo zokuqina, okukunika imithwalo enkulu. Kuphela into ephambili yokwenza phantsi kolawulo lweengcali.
LINDA INKQUBO
Abanye abagijimi beentaba, bengakhange bafumane umphumo osheshayo, emva kokuqeqeshwa okuqela bathi: "Lo mgangatho awuncedi nonke! "Kodwa musa ukukhawuleza ukuba udaniwe: umphumo ungabonwa kuphela emva kweenyanga ezimbalwa, ukubonelelwa ngoqeqesho oluqhelekileyo, kwaye ukuba ufuna ukunciphisa umzimba, umzekelo, kuya kufuneka ukwenze okungenani amaxesha amathathu ngeveki, kwaye ukuba uxhasa nje ifom yezemidlalo, kodwa xa usaya kwi-gym kanye kanye ngeveki akukho nto ingenanto kuyo-ayiyi kunika iziphumo.
AWUKHULU
Naluphina uhlobo lokuqina lufuna ukuzimisela komthwalo ngokwemilinganiselo ye-pulse. Kubaqalayo - 130-160 beats ngomzuzu, kwaye ke umqeqeshi sele sele enquma ukuba kuninzi kangakanani ukunyusa umthwalo. Ukuba lo msebenzi useymodini, umthwalo ukhethwa ukuze ukwazi ukwenza umsebenzi ngamnye kwiiseti ezintathu ze-8-10 maxesha. Xa usebenzisa lo msebenzi, uzakufuna ukwandisa inani lokuphindaphinda okanye ukwandisa umthwalo. Iiklasi kufuneka zihlale zingadlulanga ngaphezu kwemizuzu engama-45-60.
YOKUPHATHA NENKQUBO: I-AEROBICS NE-SHAPING
Ukuzivocavoca kuvula isantya esicothayo, eshukumisela ekusebenziseni izinto ezinamandla. Umthwalo oyintloko phakathi kwabo uwela kwiimisipha ezenza isifuba, umlenze, inqeni, izikhwebu kunye nomva.
Iyintoni umphumo? Imisipha iqeqeshiwe kwaye ityun (kuquka imithambo yegazi nentliziyo). Ubunzima babo ngexesha elifanayo landa kancane. "Ubutshisa" amanqatha, ulahleka ubunzima obukhulu (500 kcal / iyure).
Ngubani o luncedo? Izigulane ezine-vegety-vascular dystonia, kunye ne-dyskinesia ye gallbladder, cellulite, neengxaki zokuhamba.
Ngubani ongacebisiyo? Abo bahlala beqhekeka rhoqo, ubukho bamajoyina, i-arthritis, izifo zentlambo (kuquka i-osteochondrosis), izicubu. Kananjalo akakwazi ukukhetha uhlobo lokuqina, njengale, izigulane ezinokuhluthwa, isifo sikashukela, uxinzelelo lwengqondo, isifo se-cardiac arrhythmia. Akunqunywanga ukwenza i-aerobics kunye nokubunjwa ngexesha lokuya esikhathini.
IIMVUZO ZABANTU BAMASEBENZI: UKUQALA, AMAFILI, IKALLANETIKA, TAYZA, YOGA
Ezi zizonke ziqhuba ngomthwalo ophuculayo ngexesha lokuphefumula ezinqeni, cindezela kwaye ubuyele. Isikhundla esiphambili sokuqala sihleli kumbhoxo okanye silele. Ugxininiso ekusebenzeni ngokuchanekileyo kweentshukumo (ngokukhawuleza kodwa ngokuqinisekileyo), ukucamngca nokuzithiba.
Iyintoni umphumo? Olu hlobo lubonisa ukuxhamla imisipha, ukuhlakulela ukuguquguquka kwemvelo, ukuqinisa inkqubo ye-nervous, ukuphucula i-posture.
Ngubani o luncedo? Izigulane ezinobungozi obukhulu kunye nezifo ezikhubazayo. Kunconywa ngokukhethekileyo ukuba ukhethe uhlobo lokufaneleka, olufana nale, kubantu abanengxaki "yokubuyela". Izenzo ezizodwa - kubafazi abakhulelwe-ziya kuba luncedo kubamama bokamva. Ukuzivocavoca ukusebenza kunye nokuphefumla - kwi-asthmatics. Efanelekileyo kubaqalayo.
Ngubani ongacebisiyo? Abo bafumana ubunzima obujikelezayo bentsholongwane.
UKUPHATHWA KWEZEMPILO: IIMPAKATHI ZAMANZI
Kuya kwindawo yokuzivocavoca. Kuquka uqeqesho lobunzima kunye nokuphakamisa izisindo - ziyi-dumbbells, izisindo, izinto zokulwa, imivalo, njl.
Iyintoni umphumo? Amandla omzimba akhula, ukhululo lwe-muscle luyadalwa, iikhilogram ezidlulileyo zilahlwa (460 kcal / iyure).
Ngubani o luncedo? Abantu abaphilileyo abafumana ukutya okunomsoco kwaye badinga ukutshutshisa.
Ngubani ongacebisiyo? Bonke abo abakwazi ukubandakanya ukubunjwa nge-aerobics, kunye nabo baneengxaki zokujonga amehlo. Ukusuka kumthwalo wamandla, i-detachment ye-retina ingaqalisa. Abo bahlanjululwe kwiimvumba ze-varicose bangaba ne-clot laceration.
UKUPHATHA KWEXHUMA: I-AQUAAEROBIC
Oku kuqhutyelwa umzimba kumagxa-entanyeni emanzini. Khetha le ndlela yokuzilolonga ehlobo yona mnandi kakhulu. Isiseko sawo sifana nokubunjwa, kodwa kufuneka unqobe ukuxhatshazwa kwamanzi, okunika umthwalo owongezelelweyo. Isatshalaliswa ngokufanayo kuyo yonke imisipha. Awudingi ukuba wazi ukuba ungashukuma. Idibaniso enkulu kukuba i-aqua aerobics inceda ukujamelana nemilinganiselo yeempembelelo zobume bayo: ukunyakaza ngaphantsi kwamanzi kufihliwe ekuhloleni amehlo, kwaye oku kunika ingqiqo eyongezelelweyo yokhuthuzelo kunye nokukhululeka kubantu banaluphi na umbala.
Iyintoni umphumo? Imisipha ityuned up, i-posture iyathuthuka, ubunzima obukhulu bukhutshwa (680 kcal / iyure). Ukuxilwa kwesikhumba, izihlunu kunye namafutha anqamlekileyo anikezelwa. Nangona kunjalo, kukho i-minus: ukuba uhlala echibini elinamanzi achlorityiweyo, isikhumba sinokuma.
Ngubani o luncedo? Olu luhlobo oluhle kakhulu kulabo abafuna ukunyanga i-osteochondrosis (kunye nobunzima be-hernia intervertbral) kunye ne-arthrosis. Ku luncedo kwizigulane ezineemvini ze-varicose, kuba ingozi ye-stasis yegazi iyancipha kwaye akukho nengozi yokuphuma kwe-thrombus. Ngexesha leeseshoni zokujikeleza kwegazi emzimbeni kuphucula, umthamo wegazi ungena kwizitho zangaphakathi ukwandisa, okuphucula umgangatho wesifo. Ngenxa yalokhu, i-aqua aerobics ithathwa njengeluncedo kakhulu kwizigulana ze-renal.
Ngubani ongacebisiyo? I-Asthmatics kunye nezigulane ezine-bronchitis eziphazamisayo. Bavunyelwe ukuba basebenzise i-aqua aerobics kuphela emva kokuvunywa kogqirha, kuba ngamanye amaxesha amanzi abangela ukuba bazive benesibindi esifubeni. Lo msebenzi uyaphikisana kwaye ugatitis uyagula - umlenze we tympanic ungonakaliswe.
I-FASHION YOKUPHATHA
I-GYROKINEZ - uhlobo lobungqina, ukuxelisa ukunyuka kwezilwanyana. Oku kubandakanya izinto ze-yoga, i-stretch and pilates. Isiseko yintembeko yendalo yomgudu. Iimfudu ziyakwazi ukugeleza ukusuka kwelinye ukuya kwelinye kwaye zinike ingcamango yokudansa.
Umdaniso we-Strip - uguquko kwaye uhamba ngokukhawuleza ukuhamba ngomdaniso, ujonge ukufunda indlela yokuhamba kakuhle, ukudanisa umgca. Nangona icandelo ngokwalo lisoloko lingenaso isibonda kwaye awudingi ukudansa ngaphandle kwempahla.
I-Tai Chi - ineendlela ezintathu: umdaniso, ubuchule bokulwa kunye nenkqubo yokuphucula impilo jikelele. Ukuzivocavoca zakhiwe ngokuvisisana kwazo kunye nokudibanisa.