Ubungakanani obuvela kuJoyce Vedral

Kutheni ndibenomdla kwi-complex entsha yeJoyce Vedral? Kukho izizathu ezininzi. Okokuqala, ndandisoloko ndikunandipha ukufumana amatsha amasha, kuquka iidumbs. Okwesibini, u-Joyce Vedral uye wangqina ngeempapasho zakhe zangaphambili kunye neefoto ezibonakalayo ezifanele ukufumana ingqalelo. Okwesithathu, ubhala kwincwadi yokugqibela ukuba uneminyaka engama-53 ubudala, oko kukuthi, umdala kunam, ngoko icebiso lakhe kum kunye neontanga kufuneka lithintelwe ingqalelo. Emva koko, bobabini kunye noGerer Childers (umdali we-bodyflex) bhala malunga nokuba imisebenzi elinezixhobo ezincinci ibaluleke gqitha kubasetyhini malunga neminyaka engama-50 njengokuthintela i-osteoporosis.


Inkqubo ihambelana neenkqubo ezimbini zokuqeqesha: ubugcisa bentlalo (ubuchule obushukumisayo kunye ne-isometric) kunye nokwakhiwa komzimba (umsebenzi womzimba). Ngenxa yoko, umthwalo wenyama uhanjiswe ngokufanayo kuwo onke amaqela omzimba: izicathulo zomzimba, izibonda, isifuba, ibhinqa lamagxa, umva, iimbumba, i-biceps kunye ne-triceps.
Kule meko, zonke izihlunu zomzimba zithola imithwalo emzimbeni eyimfuneko 2 ngeveki, kunye nezikhwebu kunye nezidumbu zesisu - izihlandlo ezi-3 ngeveki.

Ukuzivocavoca kubangela ukuba: ukukhula okuhambelana nomfanekiso kunye nenkqubo encinci ye-muscular system, ukupheliswa kwamalungu omzimba; ukuphucula i-posture kunye netyala; ukwandisa ubukhulu.

Ukutya okucetywayo akukho mingcipheko eqinile. Emva kokuba uphumelele kwiziphumo ezifunwayo, unako kanye ngeveki ngexesha losuku lonke unayo yonke into oyifunayo, kwaye uyakhohlwa malunga nokutya ngexesha leeholide kunye neeholide.

Ndimele ndiqaphele ukuba andizange ndimbone kwaye ndingazange ndilandele ukutya okunzulu, kuba andizange ndihlupheke kakhulu, ngoko andinako ukuqinisekisile kwam amava enyanzelisayo kwiingcebiso zokutya uJ. J. Vedral. Kodwa kubonakala kunengqiqo kum.

Kutheni uYoyce Vedral ahlakulele le nguqulo yenkqubo yakhe?
Ngaphambili, uJ. J. Vedral wacebisa ubunzima obuneentonga ezimbini. Emva koko waba neprogram yoqeqesho yabasetyhini bodwa (nangona kunjalo, abatsha babandakanyeka ngempumelelo kule nkqubo) 4 amaxesha ngeveki imizuzu engama-75 kunye neetekisi zee-bumbbells, imivalo kunye nabafanisi. Ufumene amanqaku amaninzi malunga neenkqubo, kodwa wanyanzeliswa ukuba avume ukuba abafazi abaninzi banokukhetha imihla ngemihla, kodwa uqeqesho olufutshane, ngenxa yokuqeshwa ngokweqile, kunye nezixhobo ezilula ezinokuthi zenziwe nanini na kwiimeko. NgokukaYoyce, yena ubalekele kule ngxaki, ehamba kakhulu.

Ngako oko, u-Joyce Vedral wanquma ukuphuhlisa ngesiseko senkqubo yakhe entsha yeeklasi ukufezekisa isibalo esifanelekileyo, ukucacisa ngokufutshane ulawulo lwimizamo yabo: ubungakanani bunciphisa, kodwa umgangatho uphuma.

Xa kukho umphumo omuhle
Ngokutsho kukaJoyce, ngeveki kufuneka uve ukuba unamandla, ungcinci kwaye unamandla, kwaye kwiiveki ezintathu uza kufumana iziphumo ezintle ezikholisayo. Ndimele ndiqaphele ukuba ndandiziva ndincinci emva kweseshoni yokuqala. Ngokuqinisekileyo, ubunzima okanye ivolumu emva kwesifundo esinye singatshintshi, kodwa umqondo wokuqiniswa kwemisipha, i-posture ecacileyo yenzeke ngokukhawuleza.

Emva koko, uthembisa uJoyce, emva kweenyanga ezintathu zokuqeqesha kungekuphela kwakho, kodwa abahlobo bakho baya kumangaliswa kwiziphumo eziphunyeziweyo. Kwaye, ekugqibeleni, ezintandathu kwiinyanga awuyi kuba negrama yamanqatha amaninzi, uya kufumana umfanekiso ocolileyo kwaye uya kuvuya ukukhangela ukucinga kwakho kwisibuko. Ukuba ulahla ezinye zeentengiso ze-pathos zokuqinisekisa kwakhe, ndiqinisekile ukuba impumelelo yezifundo kwiprogram ecetywayo iyafezeka.

Kakade ke, xa wenza njalo, kufuneka ulandele ukutya othile, okuyinxalenye ebalulekileyo kwinkqubo yeVedral. Uyichaza ngokucacileyo, kodwa kwakungabonakali kum ukuba yenzelwe indlela yokuphila yaseRashiya, ngoko kufuneka ndigxininise kuphela ukuba ugxile ekutya okuphantsi kweekhalori, ikakhulukazi kwiziqhamo, imifuno, okusanhlamvu, iintlanzi ezincinci zintlanzi, inyama. Kwaye, njengabanye abaninzi, icebisa ukunciphisa i-confectionery, iimveliso zokubhema, utshwala ... Akukho nto intsha, yonke into ingqiqweni kwaye iluncedo. Kwaye ndandithanda kakhulu i-Vedral isifiso sokungabandakanyeki ekubaleni kwekhalori. Ndiyavumelana naye ukuba kunzima ukunamathela kwisidlo esithile ngokungathandabuzekiyo, kuba sisoloko sihendelwa zizilingo ezifana neeholide, izidilizo, njl njl. Ucebisa kulo mcimbi zonke izinto aziphathayo, jabulela iholide, uxoxe nabahlobo, kwaye sele ngomso ungalungiselela usuku . Ngokutsho kwakhe, ungaziphikisi izinto ezinjengelo hlobo, uphile ubomi obupheleleyo. Ndiya kubhalisela amagama akhe ngokupheleleyo.

Inkcazo emfutshane yegama eliphambili kwinkqubo yeJoyce Vedral

Uxinzelelo lwe-Isometric: umsebenzo apho iqela elithile lomsundu lugxininisa, lichasa elinye iqela lesisiphako okanye lukhuni. Umzekelo, ehleli esihlalweni, cinezela inxalenye engaphezulu yengalo emzimbeni, uhlehlise isandla kwisigonci ucindezeleke kunqeni, uze ucime iqhawulo kwaye unqande u-bicep wesandla sokunene njengoko kunzima. Qala ukuguqa ingalo yakho, ugcine uxinzelelo oluphezulu kwindawo ye-biceps. Qhubeka uguqulela isandla sakho de kube iqela lakho liphakame kumgangatho wecala. Emva koko, ngelixa ugcine uxinzelelo oluninzi lwebiceps, buyisela isandla kwisimo sawo sokuqala.

Qaphela ukuba imisipha ikhula ngevolumu xa ingalo igobile.

Uxinzelelo olunamandla: ukulondolozwa kwamandla okunyanzelisa kwiisisu ezinamahlunu. Ukusetyenziswa koxinzelelo olushukumisayo kuyonahluko ophezulu phakathi kwenkqubo yophuhliso lwemizuzu engama-12 kunye nokuqeqeshwa komzimba wendabuko. Ngokomzekelo, uqhubeka uxinzelela imisipha ngokukhawuleza xa ubuyela kwisimo sokuqala kunye nezicubu zomzimba zomzimba. Ekuqwalakeni kokuqala kunokubonakala ngathi le mfuneko ayikwazi ukuzaliseka. Unako, ukuba usebenzisa isicelo esithile sokuthi uxinzelelo olunamandla.

Ukuhlukana komzimba : imisipha nganye iqhutywe ngabanye, ngokwahlukileyo kwabanye. Ukuxilwa kweMisety ayikwazi ukufezekiswa, umzekelo, xa uhamba: xa uhamba, ininzi yezihlunu emzimbeni wakho zilayishwa ngexesha elinye, kwaye uchaphazela amaqhekeza, amathole, ibhinqa legxala, izibonda, isisu, isifuba kunye nangemva nangentamo. Yingakho ukuhamba ngenye yezona ndlela ezifanelekileyo zokuzivocavoca kwabo bafuna ukunciphisa inani lamathambo enyama. Yaye xa uqeqesha kwinkqubo yokuhluthwa kwemizimba, uhlakulela iqela elilodwa lomzimba okanye umsila, onokuthi ungakhokelela ekutshintsheni kwimeko yelo mzimba.

Kwimibuzo elandelayo ndiya kuqhubeka nebali malunga neprogram entsha kaJ J. Vedral kwaye nicebisa ukuba uqale ukuqonda ubunzima bokuzilolonga. Nabani na onqwenela ukujoyina le nto unokukwazi ukulungiselela iiklasi - thatha iingubo kunye neengqungquthela.