Umgaqo wokunciphisa umthamo kwindawo efunwayo yomzimba.
Yonke into iyilula: xa ulahlekelwa isisindo, umthamo womlinganiselo wonke uyahla, kwaye, ngexesha elifanayo, ukwenza imisebenzi ekhethekileyo yokulungisa izixhobo ezifunekayo zomzimba, siya kufezekisa umphumo oyifunayo. Kodwa ngokwenene zonke izinto ziya kuba nzima ngakumbi: ngokukodwa xa kuziwa ukulahlekelwa imilinganiselo yemilenze, njengoko zonke iindlela zandisa inani lemisipha engahlali lihle kumilenze yomfazi.
Siza kukhetha ukuzivocavoca okhethekileyo kwimilenze emancinci. Cinga ngobuchule bokuthi "Bodyflex", ukudibanisa umsebenzi kunye nokuphefumula okhethekileyo, apho ukwanda komthamo we-oksijini engenayo kukhuthaza ukutshiswa kweoli kwimihlaba ye-muscle strain.
"Bodyflex" yindlela yokuphefumla.
- Sukuma, vula, ubeke iinyawo zakho ububanzi bamagxa akho, ugobe, ubeke izandla zakho emilenzeni yakho, uguqe ngamadolo akho;
- Uphefumle kakhulu (ukuphelisa umoya);
- Ukukhawuleza ukuba uvuselele ngeempumlo, uzalise imiphunga;
- Ukusebenzisa i-diaphragm, phuma emlonyeni kakhulu, u-sonorous;
- Ukubamba umoya wakhe, imizuzwana engu-8-10. , ukuhlalisa izibilini zangaphakathi, udonsa esiswini (phantsi kwembambo ngesisu sakho) kwaye uqale ukwenza uqeqesho olululayo. Musa ukukhawuleza, kuqala ufunde ukuphefumula ngokufanelekileyo, uze wenze i-gymnastics;
- Hlaziya izihlunu zakho zesisu kwaye uthathe umoya okhulu.
Ukuthwala imilenze - isethi yokuzilolonga "Bodyflex".
Zonke iimvavanyo kufuneka zenziwe kusasa ekuseni, ngaphambi kokutya, kwisithuba seminyaka elishumi ukuya kwishumi elinesihlanu.
Okokuqala, kufuneka ufunde ukuphefumula kuphela, kwaye emva koko ungongeza isethi yemisebenzi yokulahlekelwa imilenze yomzimba. Kunconywa ukulinganisa umthamo wezintlu phambi kokuqala kwe-"Bodyflex" eyinkimbinkimbi, ngoko kufuneka yenziwe ngeveki.
Siyabulela ekusebenziseni ama-exercises, iitoni ze-muscle zinyuka, ngenxa yoko, zenzeke imilenze yamantombazana.
Ukunxibelelana kwendawo yangaphakathi yonyawo.
Ngokuncedwa kweso siqhumiso sitshiswa kwindawo yendawo yangaphakathi yamathanga kunye nemilenze ephantsi:
- Kufuneka ukuba uhlale phantsi kunye nemilenze enkulu kunazo zonke esasazekayo;
- Ukutshiza iisokisi zakho ngokwakho (ungagqithisi izithende ukusuka phantsi), uwalathise emacaleni (oku kuya kukwandisa umonakalo wolula);
- Ukuxhomekeka emva kwakho ngezandla zakho, ukwenza ukuphefumula, ngoko, ukuguqa intloko yakho, ubambe umoya, udwebe isisu sakho;
- Ngaba iibhokisi ezisibhozo: welula iingalo zakho phambili, uguqa, uncike kwizandla ezichanekileyo; ukunikela ngaphaya (musa ukukrazula iminwe ukusuka phantsi, zama ukuguqa ngamadolo), ukugoba kancane kancane (ulula umda wangaphakathi wemilenze); zonke izivivinyo zityhutyha kwaye zihamba kakuhle;
- Thatha indawo yangaphambili (izandla emva kwakho) kwaye uphinde usebenzise okokuqala kathathu.
Ukubethelwa kweemisipha zendawo zangaphandle zemilenze.
Ngokuncedwa lo msebenzi, izihlunu zendawo yangaphandle yamathanga zithathwa, kwaye amanqatha kule ndawo ayatshiswa. Ngoncedo lo msebenzi wokulahleka kwesisindo, inqeni iya kuba yincinci, ihambe ihambe, ibalulekile kubasebenzi beeofisi.
Ngoko:
- Yenza indawo yokuhlala, imilenze emadolweni awela (idolo elisezantsi ukusuka ngaphantsi); ngesandla sakhe sokunene, ubambe idolo lakhe langasekhohlo, shenxise umshiya wakhe ngasemva;
- Yenza umsebenzi wokuphefumula, ubambe umoya wakho, udonsa isisu;
- Ukuncibilika ngakwesobunxele, obangela emva kwakho, ngakwesinye isandla, shenxisa idolo elingasesinxele uze ufikelele kuwe, ukugoba okhalweni kunokuba kunokwenzeka kunxele; xa uqhuba, uya kuziva ulwaphulo lweentambo ezinqeni kunye nomhlaba wangaphandle wethanga, ukulungelelanisa ii-akhawunti ezilishumi ukuya kwezilishumi;
- Exhale kwaye uthathe isikhundla sokuqala.
- Ukuzivocavoca ukuphindaphinda amaxesha amathathu, umlenze ongaphezulu kwesobunxele.
- Phinda usebenze ngokuphindwe kathathu ngeenyawo ezilungileyo phezulu, ngelixa ujikeleza.
Ukubamba umqolo wenyawo.
Lo msebenzi ubeka izihlunu zemisipha, imilenze yangemuva yemilenze, umqolo wangasemva wamathanga kunye neziqhumane zilahla amanqatha:
- Ukulala emlenzeni wakho, pha kamisa imilenze yakho, ngaphandle kokuguqa ngamadolo, ukhupha (iinyawo ezisezantsi) kuwe;
- Emva kokuba ufikelele phezulu, qhafaza inxalenye ephezulu yethole ngemilenze nganye;
- Yenza umsebenzi wokuphefumula (intloko kunye nomva, ungabuyi, uphantsi), gcina umoya wakho, udonsa isisu;
- Ngenyameko, ngaphandle kokukrazula intloko kunye neentambo ezivela phantsi, zitsala izandla zakho entloko (musa ukuguqa ngamadolo); iqhwa kule ndawo kwiingxelo ezisibhozo;
- Exhale uze ubuyele kwindawo yokuqala (iingalo ezijikeleze amathole, izitshixo kuwe);
- Phinda usebenzise izihlandlo ezi-3.
"I-Bodyflex" iyinkimbinkimbi yabasetyhini, njengokuba kungekho ngaphandle kokwakhiwa kwemisipha yomzimba kukhuthaza ukutshiswa kweoli. Eyona ndlela iphumelele kakhulu ekulahlekeni kwesisindo kwimilenze.