Kuqhelekileyo ukwazi ukuba i-aerobics kunye nokubunjwa kwabasetyhini abakhulelweyo kunomdla kakhulu, kuba imisebenzi eyenziwa ngokulinganayo igalelo kumsebenzi wamaphaphu kunye nentliziyo, kwaye iqeqesha imisipha. Imisebenzi yezemidlalo inika isimo sengqondo esihle ngexesha lokukhulelwa. Ukuzivocavoca rhoqo okwenziwa ngumfazi okhulelweyo kuya kunceda ngexesha lokubeleka.
Iintlawulo ze-aerobics kunye nokubunjwa:
- ukusilela kwimisebenzi yomsebenzi ngexesha elide lokubeleka;
- ukugcinwa kweenkqubo zokuxilongwa kwinqanaba eliqhelekileyo ngexesha lokukhulelwa;
- "imisipha" yesiqulatho isweleko efunekayo;
- isimo sengqondo esichukumisayo sengqondo somfazi okhulelweyo ngexesha lokubeleka;
- ubukho bokuba bongezelelweyo, ngaphandle kolawulo oluyisiseko, lwezonyango, olufanelekileyo lolawulo lokufunda;
- ukuhlaziywa ngokukhawuleza komzimba emva kokuzalwa, kubandakanywa nemigqaliselo yesimo "sokubeleka" somfazi.
Ngaba ukhuselekileyo ngabafazi abakhulelweyo be-aerobics kunye nokubunjwa?
Ukusetyenziswa rhoqo kwe-aerobic ngexesha lokukhulelwa likhuselekile ngeprogram yokuqeqesha. Iprogram enjalo yokuzilolonga awuyikubonelela ngeenyawo okanye ukuhamba. Zonke izixhobo zisekelwe kwisimo esigxina, ukukhusela amajoyina angaphezulu kokulayisha. Kufuneka kuphawulwe ukuba njengoko ixesha lokunyuka kwenyuka liza liye lithembisa ukuhanjiswa, uqeqesho lufanele luncitshiswe.
Indlela yokwenza i-aerobics okanye ukuyilo?
Kwimiklabhu emininzi yempilo kukho amaqela e-aerobics abumba abesetyhini abakhulelweyo, apho uya kukhululeka ukujongana nabo, njengoko kuya kubakho abafazi abakhulelweyo beenxa zonke. Kwaye, ngaphezu koko, akudingeki ukuba uxhalabe malunga nokuba ukuqeqeshwa akuyi kukulimaza wena okanye umntwana wakho.
Ukuba awunalo ukhetho lweqela le-aerobics kwaye u tyelela iqela eliqhelekileyo, kufuneka umxelele ngokucacileyo umqeqeshi ngokukhulelwa. Kule meko, umqeqeshi uya kukhetha ukhetho olulodwa olufanelekileyo olufanelekileyo kwisimo sakho.
Iingcebiso malunga nokuthintela ukudibanisa kwamalungu
Xa uqhuba umsebenzi, ungatshintshi isikhundla somzimba ngokukhawuleza. Zama ukugcina indawo ye-pelvis ingapheliyo yonke ixesha. Xa ugxuma, yenza imilenze yakho ibe ngumgama omfutshane, phantsi kweengalo zakho uze udwebe esiswini sakho. Oku kuya kunceda ukuphepha ukunweba imisipha ye-pelvic kunye ne-lumbar.
Kufakela imfashini ukwenza ukuloba okanye u-aerobics ekhaya, usebenzisa, umzekelo, ukuzivocavoca kwi-DVD-ROM. Kodwa akusiyo inomdla njengamaqela eklasini kwaye ngasemva akukho mfundisi, onokuhlala ebonisana naye. Funda imiyalelo ngokukhuselekileyo ngaphambi kokuqala ukusebenza.
Ngexesha lokuqala kweyesibini neyesibini zokukhulelwa, awukwazi ukusebenza ngokugqithiseleyo ngexesha lokusebenzisa imihla ngemihla. Kwiiklasi, gqoka i-slim sports suit eyenziwe "yokuphefumula", ngokukhethekileyo kwendalo, impahla. Ukuba ukuzilolonga kunzima kakhulu, kucetyiswa ukuba ugxininise ukuphepha. Kwaye ukuthintela ukungcola kwamanzi, kucetyiswa ukuba uphuze amanzi ngaphandle kwemimiselo ngaphambi, ngexesha nangemva koqeqesho.
Ukuze uqiniseke ukuba umthwalo awukho phezulu, kuyanconywa ukuba ulawule ukuvama kweentliziyo (contra rate). Khumbula ukuba ngexesha lokukhulelwa, izinga lentliziyo lingahluka kakhulu. Nangona kunjalo, kufuneka uqhubeke usenza inkonzo: kufuneka unciphise ubunzima bomthwalo, ukuba awukwazi ukuqhubeka nencoko, ukuphefumula ngokuthula.
Kwi-trimester yesithathu yokukhulelwa isisu sagqityiwe kwaye, mhlawumbi, siya kubaphazamisa ukwenza izinto ezithile. Kule nkalo, ukuba uvakalelwa kukuba kunzima nakakhulu ukugoba nokuguqa, ngokukhawuleza ubeke ezi zifundo ngokuhamba kwindawo. Le ndlela izakuxhasa ukuphindaphindwa kweentliziyo kwiinqanaba eziqhelekileyo.
Namela ingqalelo yokuba imisipha ye-pelvic ebuthakathaka, nokuba umthwalo omzimba unganciphisa ukungasebenzi kwe-urinary ngexesha lokuzivocavoca. Le nto yinto eqhelekileyo ngexesha lokukhulelwa, oko kuthiwa ukunyanzeliswa kwe-urinary incontinence. Ukuncedisa, kunokuza kuqhutyelwa iinjongo ezijoliswe ekuqiniseni eli qela lemihlunu. Ukuba le nkinga ikukhathaza, qhagamshelana neengcali.