Iimfuduko ziya kuba luncedo kuwe kuphela, kodwa zingakabikho umntwana. Ngombulelo kwiminyango, umntwana wangena ngaphakathi ngokukhawuleza, kodwa ngokusebenzisa umzimba kunye nokuzivocavoca umzimba kuvuselela ukujikeleza kwegazi, ukuqinisa imisipha, ukuthintela ubunzima obuninzi, obunokubambisa inkqubo yokubeleka.
Kodwa ngaphambi kokuba uqale nawuphi na umsebenzi okanye uqeqesho, qiniseka ukutyelela ugqirha wakho obeka iliso ekukhulelaneni aze adibane naye. Ukuba ukukhulelwa kwakho kuqhelekile kwaye ugqirha uyakukuvumela ukuba wenze imisebenzi ethile, uphinde uphinde uphinde ulinganise, uvavanye umkhosi ngamnye uze uqhubeke noqeqesho. Ukuba ekusebenziseni ukuzivocavoca uziva utyhafile okanye ungakhathazeki, ngoko ukunciphisa amandla okuzivocavoca, kwimeko yakho udinga ukuqaphela. Ukutyelela ugqirha kwakhona kwaye uqokelele izinto ezininzi ezilula eziza kukukholisa.
Yenza imiyalelo yokulungiselela ukuzala
- Ngexesha lokukhulelwa, naziphi na izivivinyo zomzimba zenziwa ngexesha lokuzola.
- Ngexesha loqeqesho, ungadluli umthwalo, oku kungakhokelela kumonakalo kumajoyina akhululekile.
- Yenza loo mizuzu engama-40, ukuba kunokwenzeka, ukuba akukho, ke ubuncinane imizuzu eyi-15.
- Kwaye kwaphawulwa ukuba ukusebenza okuphezulu komzimba kuboniswa kumaxesha ukusuka kwiintsuku eziyi-10-12 kunye no-18 ukuya ku-19.
- Ngaphambi kokuba uqale ukwenza ukuzivocavoca, ufudumale (uthathe imizuzu emi-5-10, yenza imizimba emininzi, kunye nemizuzu emihlanu elandelayo yokuphumula). Emva kweentsuku ezimbalwa, usebenziso lunokudluliselwa kwiimitha ezili-15.
- Nayiphi na i-gymnastics iqala ngokuzifudumala, kwaye iphelela ngokuziphucula-ukuphefumula.
- Kufuneka udle iyure ngaphambi kweeklasi ezicwangcisiweyo, ngoko umzimba awuyi kutshisa iioli kunye neekhalori eziyimfuneko kumntwana.
- Ngexesha leeklasi, soloko usela amanzi aneleyo, ngoko umzimba awuyi kulahlwa nayiphi na into.
- Ngethuba uqhuba ukuzivocavoca, bala ngokuzwakalayo, ukuphefumula kakuhle kuya kugcinwa.
- Musa ukuphefumula xa usebenza.
- Ukuzivocavoca kunconywa kwi-mat.
Masiqalise
Ungasebenzisa ngokubanzi ukuqeqeshwa kokuqeqeshwa kokubeletha, kunye nokuzivocavoca komntu ngamnye kuthathwe kwiinkalo ezahlukeneyo, konke kuxhomekeke kwiminyaka yobudala, impilo jikelele, izinga lempilo.
Aerobic complex
- Okokuqala, zifudumale - imizuzwana engama-40. ukuhamba kwindawo. Emva koko, faka isitoreji phantsi uze uqale ukusebenzisa.
- Imilenze isetyenziswe ububanzi bamagxa, iingalo ziya phambili, iinyawo ziyafana. Siqala ukwenza i-squats-squats eziphucukileyo, ngezandla ziwa phantsi-phambili, ezantsi. Sigcina umzimba uqonde kwaye sijonge phambi kwethu. Ukuzivocavoca kwenziwa ngamaxesha angama-10 ngokuhamba ngokukhawuleza kunye nokuphefumula.
- Sifaka iinyawo ebubanzi beemagxa, izandla zizalwe kumacala, iinyawo zifana (indawo yokuqala). Qala ukugoba phambili, uthinte izandla ngezithuba zokuqala ezisekhohlo zonyawo, ngoko unelungelo. Emva kokuthambekela ngamnye, kubalulekile ukubuyela kwindawo yokuqala. Senza i-12-14 р. kwi-tempo ephakathi, ukuphefumla akulibaziseki.
- Isikhundla sokuqala sifana nesinye esidlulileyo, izandla kuphela ziyancipha ngokukhululeka phantsi, umzimba ugcinwe kwisigqibo esisiqingatha, intloko iqhutywe phambili kwaye sizama ukukhulula izihlunu zeengalo kunye nomzimba ophezulu ngangokunokwenzeka. Yibambe le mizuzwana engama-3-5, uze ulungele, uphinde uxhawule amahlombe akho kwaye ugobe. Ukuphefumula kuyafana. Ukuzivocavoca kwenziwa ngamaxesha ama-5-7 ngokuhamba ngokukhawuleza, ngokukhawuleza.
- Izandla kumacala, ububanzi beenyawo ububanzi ngaphandle. Phambili phambili kunye nokujika kwesitye ngakwesobunxele nangesokunene, thintela inyawo lonyawo, lokuqala, elinye linye. Senza ukunyakaza kwama-10-12 kwinqanaba eliqhelekileyo, silungelelanise, sinciphisa iingalo size siphulukise imisipha yebhande lehlombe. Phinda ufike kumaxesha amane.
- Isikhundla sokuqala sifana nesangaphambili. Ngenye indlela, sijikeleza ngakwesokunene nakwesobunxele, senza ukunyakaza kwezandla. Sithembele ngakwesokudla, sikhulise isandla sokhohlo phezu kwentloko, kwaye siphendule isandla sokunene emva kwesemva kwethu. Hlala ngasekhohlo ukutshintsha isikhundla sezandla. Senza amaxesha angama-12 kwi-tempo ephakathi.
- Imisongo kunye, iimbombo kunye nesiqu, iinyawo zivaliwe. Sithembele ngakwesobunxele nakwesokudla. Sithembele ngakwesobunxele, sinciphisa isandla sokhohlo, sandla sandla sokunene kwisigxina, sigoba ngakwesokudla, izikhokelo zezandla zitshintsha. Ngalinye icala senza uphuhliso lwe-12. Asinakuphefumula, gcina intloko yakho iqonde. Ukuzivocavoca kugqityiwe ngomoya ophefumlelweyo ngempumlo kunye nokuphuma kumlomo (yenza amaxesha amaninzi).
Olujoliswe kuko
- Yenzelwe ukuququzelela inkqubo yokubeletha. Uqinisa isisu, isisu esiswini kunye nommandla we-pelvic. Kwiindawo ezimileyo, sihamba ngokukhawuleza. Iinyawo zinzima kangangoko kunokwenzeka phantsi. Bamba kule ndawo malunga nemizuzwana engu-15, ke uhlale kule ndawo, kufuneka uvelise kumasekhondi angama-60.
- Ukuxhuma kweentlungu. Ukuzivocavoca kunika ukuhamba kwamalungu omfazi kunye namadolo. Sihlala phantsi, umlenze munye welula, omnye uguqa emadolweni. Siwuguqa umzimba kwaye sihlale imizuzwana engama-20. Phendula, phinda amaxesha ama-5. Kwincedisi unokuthatha ithawula elide okanye ibhanti e-elastic.
- Silayula umgca. Sithatha ithawula ezandleni zethu kwaye siyifake ngasemva kwekhanda lethu, ngelixa iinduli zifanele zibe ngaphantsi kwinqanaba lephepha. Sifaka imizuzwana engama-30, sibuyela kwindawo yokuqala. Kwaye maxesha amaninzi.
- Sihlakulela ukunyamezela. Silala phantsi emdongeni ngamatye kwaye siqale ukuwela udonga kunye neenyawo zethu phezulu, emva kokusasaza imilenze yethu ngokubanzi, emva kwemizuzwana engama-30. sibuyela kwi-IS.
- Ukuzalisa ukuphefumula kunye ne-oxygen. Ukuzivocavoca kwenziwa kwimizuzu eyi-8-10. emi, ehleli ngamadolo, esihlalweni. Sithatha umoya ophefumlelweyo ngeempumlo zethu, siphefumle ngokusuka emlonyeni.
- Ukuphumla. Uxoxe kwicala lakho okanye ngasemva kwakho. Siqala ukukhulula ngokukhawuleza izihlunu, okokuqala iziqhenqa, ngoko imilenze, iintambo, ngoko isisu. Cinga ngezinto ezimnandi kwaye uphefumle ngokuthula. Ukuba ufuna, ungajika umculo ophumayo.