Uthando lwabasetyhini baseRussia ekuphuculeni imizimba yabo aluzuzekanga. Kodwa ukufezekisa umphumo ongapheliyo ngaphandle kokuzikhandla ngokuqhelekileyo akunakwenzeka. Ebomini bethu, ukuqina kufike kunye nefashoni "yobutsha obungunaphakade" kunye nendlela yokuphila enempilo. Kwaye ke kwakukho umbuso wezempilo-mitness mania uthathe ilizwe lonke ...
Yoga.
UMarina emva kokuzalwa komntwana wayefuna ukubuyisela iifomu zenyama kuphela, kodwa kunye nokulahlekelwa kwengqondo. Ukhetho lwakhe lwawela kwi-yoga. Ekuqaleni, uMarina "wagijima", kodwa ke waqala ukuba nemibono embi yembono: amehlo amnyama ayevela phambi kwamehlo akhe, umbono wakhe waqala ukuwa - iqondo elide le-myopia liye laba liphezulu. Kwiinyanga ezi-3 zeeklasi, uMarina walahlekelwa yi-2 diopters kokubili amehlo!
Iingcali zeengcali:
Kubantu abanokukhubazeka okubonakalayo, iintlambo kunye nezikhundla zokuqala zomzimba kunye nokubekwa kwentloko engezansi kwinqanaba lentliziyo kungalimaza imeko. Ngenxa yokunyuka kwegazi ukuya entloko kwaye amehlo anokuba nemiphumo emibi. Ukongeza, ukuma kwentloko yeShirshasan inako ukulimaza umlenze wesibeleko, ukuba ungayiqwalasela ukukhusela. Oku, kwakhona, kungabangela ukusabalalisa ukuphazamiseka kwengqondo kunye namehlo. UMarina wayenokuba waxwayisa umfundisi ukuba unesidanga esiphakathi semyopia. Ukongezelela, ukugweba ngama-symptomatology, ukunyanzeliswa kwe-ocular kwongezwe kwesi sifo (okwenzeka rhoqo xa i-myopia ikhona), kunye nokunyanzeliswa kwe-intraocular ngokwayo kunobungqina obunzima kakhulu bokusebenzisa i-yoga. Mhlawumbi oku kubangelwa ukuba uMarina akazange ahlawule ingqalelo ngokwaneleyo kwindlela ekhangeleka ngayo kwimeko nganye. Ukongezelela, kubantu abanokubukeka kakubi, sihlala sincomela ukuba ukongeza ukwenza i-gymnastics kwamehlo angaphantsi okanye emva kokubonisana ne-oculist.
Imithwalo yamandla.
U-Anna usoloko edlala intombazana yezemidlalo - wayesebenza kwi-gym, wayiguqa waza wadlala i-tennis. Abaninzi nangemva kwamehlo akhe bamfumanisa ngokuthi "u-fitness mania". Kodwa ngenxa yentsapho izizathu zokuthi u-Anna waphoqeleka ukuba anciphise inani leeklasi, aze aziyeke ngokupheleleyo. Emva kweminyaka eyi-1.5, wagqiba ekubeni abuyele "kwimidlalo enkulu" kwaye waqala ukubuyela ngokuphumelelayo ukusuka kwindawo yokuzivocavoca. Kanye nomqeqeshi, wathatha umthwalo owaneleyo, kodwa emva kwezifundo ezimbalwa wanquma ukuba abuyele kwizinga langaphambili. Isiphumo sasingafiki ixesha elizayo: ngengomso le ntombazana yayingakhange iphume embhedeni kunye neveki emva kwalo msebenzi onzima awayekwazi ukuhamba ngayo.
Iingcali zeengcali:
Iphutha lika-Anna yintsikelelo kubo bonke abantu ababenomdla kunye nesinye isizathu sokuyeka ukuqeqeshwa. Umqeqeshi we-Al kunye noqalayo, kwaye emva kokuba umgijimi onobuchule eimeko ezilinganayo. Kwimeko zombini, umthwalo wokuqala kufuneka ube ngokwaneleyo kumntu ngamnye womntu, kwaye ukwandise kancane kancane. Ngokubanzi, impumelelo yemithwalo yamandla ekuqaleni ixhomekeke kwisisindo esifanelekileyo - ngokufanelekileyo akufanele kube nzima kakhulu, kodwa kungekhona lula ukuziva umthwalo kwiimisipha. Musa ukulibala malunga nesimo sokuqala esilungileyo, kunye nekhono lokwenza umsebenzi.
Ukubhukuda.
UCatherine wayenomngcipheko wakhe emthonjeni ukususela ebuntwaneni, ngoko xa ukhetha inkqubo yokuzimelela, wayeka ukubhukuda. UCatherine waqala ukuqhuba isitalelo se "esetyhini" sokubhukuda kunye nentloko ephakanyiswe ngaphezu kwamanzi. Kodwa ukukrazula ukungahambi kakuhle kwindawo eselungileyo, kwaneengxaki ezintsha - i-migraine kunye nentlungu emgodini wesibeletho.
Iingcali zeengcali:
Nangona ukubhukuda kunenzuzo kakhulu kumqolo kwaye kuboniswa nokuba neengxaki ezinzulu ngomgudu, kwaye unemiphumo emibi. Ukubhukuda ngesifuba ngentloko ephakanyiswe ngaphezu kwamanzi iyaphikiswa nakubantu abanempilo emfutshane! Ukugqithiswa ixesha elide emgodini wesibeleko kubangela ukutshatyalaliswa kwegazi kwiingqondo kwaye kugcina imisipha yentamo ngezwi eliqhubekayo. Ngaloo nto ingonakaliswe kwingingqi yomlomo, kunye neentloko. Kwakhona, andizange ndincome abantu abangenawo uqeqesho lokubhukuda, sebenzisa indlela yokubhukuda, njengegqabhathane. Ukunyakaza okukhawulezayo kunye ne-amplitude enkulu kunokulimaza umva. Ukuba ufuna ukukhulula izihlunu zakho emva kwakho kwaye ujikeleze kangangoko kunokwenzeka, uya kufana nokubhukuda emhlane wakho.
I-Cardiovascular.
U-Elena wanquma ukulandela umhlobo wakhe intombi kunye nokulwa namanye amakhilogremu ngokusebenza. Iikhilogram ezingaphezu kweengu-20 zazingekho ngaphantsi kwama-20, ngoko ke umqhubi wamamitha ama-500 wawungumthwalo onzima ka-Elena. Kodwa, nangona kwenzeke ukwanda kwetachycardia kunye nokungahambi kakuhle entliziyweni, waqhubela phambili izifundo zakhe. Ukuqeqesha kwaphela kakubi kakhulu - emva kweenyanga ezininzi zokuhlushwa uHelen wangena kwi-cardiology isebe lesibhedlele sendawo.
Iingcali zeengcali:
Ukugijima ngenye yeendlela ezininzi zokuqeqesha, kunye nenani elikhulu lokuchasene. Ngokukodwa, abantu abaphelele kakhulu andiyikucebisa ukuba baqhubeke konke, bade bade balahle ubuncinane ubuncinane beepounds. Emva koko, nangona benentliziyo enempilo, imithwalo engqongqo iya kutshatyalaliswa kungekudala okanye kamva iphantsi komsebenzi wakhe. Ukuba uzimisele ngokugqithiseleyo ukuba usebenze ngokusemgangathweni kwempilo kwaye uzimisele ngokuzimisela ukuqeqeshwa koqeqesho, qwa lasela: inkqubo yakho ye-cardiovascular ikwazi ukucinga kwayo kwimiba. Ukuqala, ndiyakucebisa ukuba udlulise uvavanyo lwe-cardio kwi-ergometer yebhayisikili yogqirha wezemidlalo ukunquma izinga lakho lokunyamezela. Kwaye sele sele isiseko solu datha (iindleko zeengcinezelo zentsholongwane zisuswe), ugqirha uya kuba nako ukubala umthwalo ophezulu kunye nesantya soqeqesho. Kwimeko nayiphi na imeko, ubuncinane ubuncinane iiveki ezimbini, kufuneka uqaphele uxinzelelo lwegazi kwaye, ukuba kuyimfuneko, ulungelelanise ubukhulu boqeqesho.
Aerobics.
U-Alena wagqiba ekubeni aqale iveli yakhe enempilo kunye neeklasi ze-aerobics. Kwenye yeeklasi, wayeziva ebuhlungu entlungu. Umqeqeshi (umphathi wezemidlalo kwisigym gymnastics) ucebisa ngelithi: "Musa ukuthobela ingqalelo, akunjalo nawe kuphela. Iimisipha ziya kulusebenzisa. " U-Alain waqhubeka nokuqeqeshwa, kwaye xa ephendukela kugqirha, wenza isigwebo: U-Alena uya kufuneka atyathele ukucola iifayili zefiber, kwaye uyakhohlwa malunga nokuqeqeshwa ixesha elide.
Iingcali zeengcali:
Kwi-aerobics, iindiza ezininzi, ukunyakaza ngokukhawuleza, ukuguquka kunye nokunyaniseka. Naluphi na ukuphazamiseka kufuneka kube sisizathu esivakalayo sokumisa ukusebenza nokufuna uncedo kumgqirha. Oku kuyinyani ngokukhethekileyo entlungu. Ubuhlungu bunokuba "buhle" okanye "bubi." "Intlungu" ihlala ihamba kunye nokuphindaphinda kokuzivocavoca, kwaye ngamanye amaxesha inokubangelwa ngumsebenzi ongaqhelekanga ngokomzimba. Intlungu enjalo idlula kwizifundo ze-3-4. Ukuba intlungu efunyenwe ngenxa yoqeqesho ayinamandla, kodwa ukwanda ukusuka emsebenzini ukuya kumsebenzi, oku kubonisa ukuba i-microtrauma efunyenwe iyancipha kwaye kuyimfuneko ukukhawuleza uncedo lwezokwelapha.
Iimpazamo ezincinci zempilo.
Ngenxa yesiphumo sakho sokuqeqesha ukuba ube nesibonakaliso esongezelelweyo, funda iimpazamo eziphambili zezemidlalo.
Ukungahoyi uviwo lwezonyango. Ukwenza impilo ngaphandle kokubonisana nogqirha kunye neprogram ekhethekileyo! Kungenza ubungozi kunokuba luncedo.
Uqeqesho ngaphandle kokufudumala. Imisipha idinga ukufudumala imizuzu emi-5-10. Ukuzivocavoca kwe-aerobics kunokunceda kule nto. Susa ukuxhatshazwa nokubuyisela amandla kuya kuvumela inxalenye yokugqibela.
Ukungaqondi kakuhle "imiqondiso" yomzimba wakhe. Ubuhlungu kwisifuba, ukuxakeka, ukuxakeka, ukuxhalaba, ukungaxhamli kwentliziyo, ukunyamezela emva kokuqeqesha ixesha elide - ezi ziimpawu eziphambili zokuxhatshazwa. Ukuqwalasela ezi ngcebiso zomzimba kwaye ngoko nangoko uqhagamshelane nodokotela wezemidlalo.
Ukuphefumula ukuphefumula. Into ebaluleke kakhulu kukukwazi ukuphefumula ngokuchanekileyo ngexesha loqeqesho. Ukuphefumula kufanele kube yinto kwaye ilula. Ukuphefumula ngaphakathi naphandle kwinqanaba ngalinye lomsebenzi kwaye uzame ukuphefumula ngokwemvelo nge cardio.
Ukuqeqeshwa ngexesha lokugula. Xa ugula umzimba uphathaka, kwaye kufuneka utyunjwe.
Ukutya okungalunganga. Ukususela kwindlala-isiteleka ngexesha loqeqesho, akukho mntu ulahlekelwe isisindo ngokukhawuleza. Into kuphela enokufezekiswa yinto yokunciphisa umzimba. Kwiimeko ezithile, kuphela ugqirha onokukhetha ukutya.
Uqeqesho ngaphandle komlinganiselo. Inani elifanelekileyo lokuqeqeshwa li-3-4 amaxesha ngeveki. Ewe, unokwenza imihla ngemihla, kodwa ungaphantsi kancinci.
Uqeqesho oluzimeleyo. Kubalulekile ukudibanisa amandla kunye nokuzivocavoca kwe-aerobic. Inkqubo eyahlukeneyo yoqeqesho, ephakamileyo ukusebenza kwabo.
Ukunyaniseka njengesiza.
Kungekudala, abantu baye kwiziko leengqondo, ukuba ngubani usuku olungenazo i-booms kunye neengqungquthela ezisisigxina. Baya kwiklabhu yezemidlalo, bobabini basebenza. Baye baba ngumbambelela empilweni yobukhosi bomoya, impilo ye-fitness yaba yinkxalabo eyona nto. EmaNtshonalanga, oogqirha bebekhulile i-alamu: ukufaneleka kuholele ekuxhomekeke ekuzivocavoca umzimba. Iingcali zenzululwazi ziye zafumanisa ukuba ukuba abalandeli beempilo banqatshelwe ithuba lokukwenza, ke amasebe wengqondo ejongene nokuveliswa kwama hormone ajabulisayo anqwenela ukuvelisa i-endorphins ngaphandle koqeqesho olutsha lokutya.