Uzama ukugcina ufanelekile, usebenze ekuseni okanye ufunde kwi-studio kunye ne-yoga studio eziliqela ngeveki. Kuhle kwaye luncedo kakhulu. Kodwa ukuba unomzimba okhubazekile, "ukucima" ubuchopho bakho, ucinge ngezinto eziqhelekileyo kunye nokusebenza ngokusebenza ngokusebenzayo, awuyi kufumana ukuqeqeshwa kwakho kunye nesiphumo esifanelekileyo. Ngaphezu koko, ingqondo yakho inokubona umsebenzi njengomsebenzi onzima, emva koko uza kuphulwa ngokwenyama nangokwemilinganiselo. Zama ukutshintsha imeko, gungqisa, vula uqeqesho kumdlalo. Njani? Kulula kakhulu. Qala kunye nendawo. Yiya kwindawo yokudlala esondeleyo. Ukuzonwabisa kunye nokuzivocavoca ngaphandle - kunye neekliniki zokufaneleka ngeke zisabonakala ziqhelekile kuwe. Uvakalelo lokudlala ekuqeqesheni lucima ngokukhawuleza ukuxilwa kokuphindaphinda umsebenzo omdala, kunye nento ebamangalisayo idinga ukuba umzimba wakho uzame. Ukuzicingela njengomntwana, uya kuhamba ngaphandle kokuhlazeka kwaye, ukuzonwabisa, usetyenziswe uqeqesho olunjalo.
Siye saqulunqa isethi ekhethekileyo yokuzilolonga usebenzisa izixhobo eziqhelekileyo zendawo yokudlala kunye neenzuzo zokungalingani komhlaba. Yisiphi isiphumo sokulinda?
1. Ukukhupha emanqanaba
Yimele ibhekane nokwakhiwa kokunyuka kwaye ubambelele entendeni. Yenza uphucule uze uphakame ngaphezu kwinqanaba, uguqa ngamadolo sakho esifubeni. Nciphisa ngokukhawuleza iingalo kunye nemilenze yakho. Yehla ehlabathini uze wamkele ukugxininisa-squat. Ngaba ukuphindaphinda kwama-10-15. Imisipha isebenza: ngasentla, emahlombe, cindezela, imilenze kunye neentambo. Akukho namanqanaba okunyuka? Beka ibhanti e-elastic kwi-trunk yomthi okanye ipolisi, ephethe iziphelo zayo kwisandla ngasinye. Izandla zolule phambi kwakhe. Sukuma, ubeke iinyawo zakho ububanzi beenyawo zakho, kunye ne-squat. Xa udibana, thabatha izandla zombini. Ukuzivocavoca akusayi kwenza ukuba imisipha yakho ibe yinto eqhelekileyo, umdlalo uza kukukholisa, kwaye, ngokuqinisekileyo, umzimba uya kuba ngumbono. Ukuba awukwazi ukufika kwindawo yokudlala, ididi lakho okanye ngisho nolwandle olugqibeleleyo kulezi zifundo. Yenza olu bunzima 3-4 amaxesha ngeveki kunye nekhefu ngosuku olunye phakathi koqeqesho. Inxalenye engcono kakhulu: uya kufumana isimo esifanelekileyo kunye nesimo esifanelekileyo. Khumbula kwakhona ukuba iintlanganiso kwindawo yokudlala - kunye okanye ngaphandle kwabantwana - kunokuzonwabisa okulungileyo.
2. Ukuguqa amadolo ekhondweni yokunyuka
Yima phantsi kwezitepsi, ubambe iqhosha elingaphezulu kwentloko yakho, izandla phezu kobubanzi bamagxa. Ukulinda kwizandla zakho zokunene, udonsa amadolo yakho esifubeni sakho, cima umshicileli uze ume. Nciphise imilenze yakho kwaye ungazixhoma, okanye uthinte umhlaba ngeenyawo zakho. Ngaba ukuphindaphinda kwama-10-15.
3. Ukuwa kwiintaba zabantwana
Yima ephezulu kakhulu entabeni encinane. Gamba intaba ngaphezu kwentaba, imilenze kunye. Bend umlenze wesobunxele kwi-angle ye-degrees ezingama-90 uze unqamle unyawo lwakho lokunene entabeni, ubambe iqhosha lokuncedisa. Khuphuka uze uphinde uqhubeke. Yenza ukuphindaphinda kwama-10-15 kumlenze ngamnye. Imisipha isebenza: iingalo, amahlombe, ucinezela, umva, amathanga, amathanga. Akukho zilayidi okanye uloyiko? Yenza ukuhlaselwa ekuhambeni ngotshini okanye kwisanti. Beka izandla zakho emva kwentloko yakho, phonsa izibonda zakho uze wenze imiphunga emi-2, uze uguqule ii-degrees ezingama-180; phinda kathathu. Kubalulekile: ukujika emva kokuhlaselwa kabini kutsha iikhalori ezingaphezu kokuhlaselwa ngokuphindaphindiweyo.
4. Iifesi
Fumana ibhentshi ngaphandle kwe-backrest okanye sebenzisa ngaphantsi kwesilayidi sabantwana; Qinisekisa ukuba umqobo ungezantsi ngokwaneleyo ukuza phezu kwawo. Yima ngakwesinye icala lesithintelo, hlala phantsi. Gxininisa umshicileli kwaye ufake izandla zakho kwisithintelo sokuzinza. Ukusebenzisa izandla zakho kunye nendawo yokusebenza, ukuguqa ngamadolo, phunyuza, gxuma phezu komqobo, ufike ngaphesheya, uguqa ngamadolo. Yehla emva nangemizuzu engama-30, uphumle uze uphinde. Imisipha isebenza: iingalo, amahlombe, isisu, imilenze, imisipha ephakathi. Ayikwazi ukufumana umqobo? Ihla phezu kwendlela yomhlaba, ingca okanye isanti. Iinyawo kunye, amadolo ahamba, gxuma ukusuka ecaleni ukuya ecaleni, uqhube phambili.
Ukusebenzisa i-cardio!
Ukuba ukuhamba okulula okanye ukugijima kukukhathaza ukuba ufe, sondela kwi-cardio ukuqeqeshwa ngobuchule. Ukulungiswa ngokukhawuleza kwesiqhelo sakho esiqhelekileyo kuya kukukholisa ngakumbi. Ufuna iingcamango?
- Ukugijima, ukuphakamisa amadolo akho, ujikeleze kwindawo yokudlala imizuzu engama-20, yonke imizuzu okanye emibini isebenza ngokuhamba ngomzuzu ongama-5.
- Yeka kwintambo okanye udlale kwiiklasiki imizuzu engama-20. Okanye ungene kwididi ukuze udlale i-volleyball.
- Yenza ibhola ibhoksi xa unayo inkundla yebhoksi yebhoksi. Qala ukusuka kwiphondo enkundleni, ugijime kwi-ring uze wenze ukuphosa amabini amabini (kunye okanye ngaphandle kwebhola), ukufika, ukuguqa ngamadolo. Phindela emuva kwiziko kwaye uphinde usebenze izikhathi ezili-10. Ukuba akukho bhokisi yebhoksi yebhoksi yebhaskthi kufuphi, hamba ukuya eludongeni, njengoko uhambayo uyagxuma phezulu.
- Ukuhamba ngejubane. Endaweni engcolileyo, khetha iindawo ezi-3-4 uze uziphawule ngamatye okanye ezinye izinto (amitha amaninzi ngaphandle). Ukuqala ngelitye lokuqala, ugijime ngokukhawuleza ukuya kwelinye ilanga, jikela uze ubuyele emva kokuqala, uze uphenduke kwakhona, ugijimisele kwelitye lesibini uze ufikelele ilitye lokugqibela. Yenza ukusetyenziswa kwamaxesha a-10, ukuphumla imizuzwana engama-30 phakathi kokuphinda.
- Qalisa ukunyuka kwamanani amaninzi. Thatha amanyathelo ohlangothini kude nesayithi ezilihlandlo ezili-10 (ngasemva nangaphandle). Bese wenze uhlaselo olu-10 kwicala kwelinye icala uze ubuyele kwijog. Phinda kathathu (okanye ude umlenze womlenze udiniwe).
- Yongeza i jumps. Yenza uchungechunge lweentshukumo - 1 iminithi, ke gxuma, amadolo aphezulu - 1 iminithi. Phinda usebenze ngokuphindwe kwezihlandlo ezili-10, ukutshintsha ezi zimbini iintlobo zokuhamba.
5. Ukuguqa amadolo ngokuguqa
Yima phambi kweempembelelo ezandleni zakho nasemadolweni, ubhekane nxamnye ne-swing. Emva koko wolule kwaye uthathe isikhundla sokunyusa. Beka iinyawo zakho kwi-swing ukuze umzimba wakho ululale kumgca ochanekileyo: imilenze yinkxaso, kunye nezandla phantsi. Ukushiya izandla zakho kusasa, pha kamisa iinqumlo zakho uze udonsa amadolo akho esifubeni, uxinzelele esiswini sakho. Nciphisa ngokukhawuleza, ubuyele kwindawo yokuqala. Ngaba ukuphindaphinda kwama-10-15. Imisipha isebenza: iingalo, amahlombe, isifuba, isisu kunye nesisu esiswini. Akukho zijwili? Oku akuyona ingxaki! Beka emhlane wakho, faka iinyawo zakho kwibhentshi, ungene okanye ungenye enye indawo, gcina umdlalo okanye ibhola yonyango kwizinga lesifuba. Sukuma uphonsa ibhola phezulu emoyeni, yibambe xa usubuyela kwisimo esifanelekileyo. Phinda lo msebenzi ubuncinane amaxesha angama-20.
6. Ukuwa ehlabathini
Sukuma: imilenze ebubanzi beenyawo, izandla ezisezinqeni, amahlombe aqondiswe, isisu sisondele. Thatha inyuko enkulu, uguqa ngamadolo e-angle-degree-90, ixolo elingasemva lichukumise umhlaba. Khuphuka, susa umlenze wakho umlenze phambili kwaye wenze ukuhlaselwa okulandelayo. Ukuhlaselwa kwama-30 nokuphumla. Izisipha zisebenza: eziphakathi, amathanga, iinkunzi kunye namathole. Akukho santi? Yenza ukuhlaselwa kumhlaba ongalinganiyo: ingca okanye umhlaba.