Ukuzivocavoca kwindlela yokuphila enempilo


Ukuba ucinga ukuba ngeminyaka yobudala, ubomi bufanele busebenze kangangoko, lixesha lokutshintsha isikhundla sakho kwaye uvuselele amandla akho. Kuninzi kunobungozi. Kwiminyaka edlulayo, abafazi balahlekelwa ngumzimba wesifo kunye nokufumana ubunzima obukhulu. Ukunciphisa amandla kunye nokulahleka kwexesha langaphambili ukuguquguquka kukukhokelela ekutheni umgangatho ongezantsi kunye nokulinganisela, okwenza kube nzima ukuhamba. Kodwa kude kube ngoku, ukuzilolonga kwindlela yokuphila enempilo kunokuthintela lahleko kunye nokuxazulula iingxaki zempilo.

Ubunzima bokuzilolonga ngezansi lusebenza:

■ ngexinzelelo - ukuphucula ukujikeleza kwegazi;

■ nge-arthritis - i-lubricating joints;

■ ngokudakumba - ukwandisa inani le-endorphins.

Isihluthulelo sokunciphisa umphumo wexesha kukulondolozwa kwentembeko, kuba umqobo ongeyena ungeyena unyaka. Xa umzimba wakho ungaqhelekanga kwimisebenzi yomzimba, uyadinwa kwimizamo engabalulekanga, kwaye oku kwenza uzive ukhathala ngokomzimba njengobunzima bexesha elidlulileyo.

Ukuba uhola ubomi obusebenzayo, uza kufumana iziphumo ezingcono kwaye ugcine unomdla ebomini. Kodwa khumbula ukuba uqeqesho owenziwe xa uneminyaka eyi-15 aluhambelani nomzimba wakho emva kwe-30. Ufanele uqhubekele ukuhamba ngokuhamba ngokukhawuleza, tai-bo tai chi, i-aerobics ephakamileyo yokunyakaza, i-yoga okanye iiPilates.

Injongo yezo zivivinyo zokuphila ngendlela enempilo kukuba uzive unamandla ngakumbi kunye nobunzima emzimbeni wakho. Abasetyhini abaneminyaka yobudala banciphisa isantya, balahlekelwa umtshato kunye nemizimba yabo, banqamle ukuthandana naye kunye, bayeke ukutshintshwa kwakhe, bafune ukuzibonakalisa kwezinye iindawo. Nangona kunjalo, usadinga ukwenza ezinye iintlobo zokuzivocavoca, umzekelo, ngokunyamezela ukunceda ukukhusela i-osteoporosis, kunye neengxenye ze-yoga, i-pilates, i-taichi kunye nemidaniso, egxininise emzimbeni womzimba, zibandakanya i-pelvis, emuva, esifubeni. Iimfudu kufuneka zenzelwe ezo ndawo zomzimba - umva, intanyeni, i-pelvis,-apho abafazi bavame ukuqokelela uxinzelelo kunye nokukhathala kubonakala. Le nkqubo iya kukunceda ukuba uqokelele, kwaye unokomeleza umzimba wakho wonke, ngaphandle kokukwenza ngokuvuya!

Ukufudumala

Ngaphambi kokuba uqale ukuqhuba umsebenzi, yenza ngasinye sesishukumiso sentshukumo:

1. Khuphuka kwizwane, uze uphenduke kwizithende, ubeke enye ingalo ngaphambili, enye emva komva wakho.

2. Phendulela iinyawo zakho njengokungathi ujikeleza i-hulaohup. Qhubeka ngomzuzu 1.

3. Vula umculo wakho ozithandayo imizuzu emihlanu uze uvumele umzimba ukuba uphendule kuwo ngexesha. Vumela izandla ziguquke, njengamathane, kunye nentloko, i-thorax ne-pelvis ihamba ngokukhululeka.

UHLU LWENGONGO

Ukuvuselela umva kunye namahlombe, ukuqinisa ukujikeleza, kuvuselela izitho zangaphakathi ukukhuthaza umzimba wonke ophilileyo.

1. Sukuma, imilenze ibanzi ububanzi, iinyawo zenyawo zikhangele phambili, amadolo aphelile, izandla zisesimweni samahhala.

2. Bhuqa, uze uphumelele kwaye uqale ukuguqula umzimba ngakwesobunxele, imilenze isaqhubeka. Amagxa kunye neengalo zilandele ngokukhululeka ukuhamba. Vumela izandla zakho zifake ngokukhawuleza izibambo ngokukhawuleza ufike kwiinqumlo zakho xa ujika. Phindela intloko yakho kude kube lula. Izandla zikhululekile ngokupheleleyo kulo lonke uhambo.

3. Buyisa kwaye ubuyele kwaye. njl njl., uze uphume kwaye uphendule ngakwesokudla-oku kuku-1 ukuphindaphinda. Phinda uphindwe ngamaxesha angama-12, ukuqhubela phambili ngokukhawuleza ukujika ukusuka kwicala ukuya kwelinye icala.

BOW AND ARROWS

Uqinisa imilenze, emacaleni nasemaphakathi emqolo, amahlombe, i-biceps, iphucula ukulungelelanisa kunye nokulinganisela.

1. Yimani, iinyawo zibubanzi bubanzi. Phakamisa izandla zombini, zifakwe kwiibhokhwe ezivulekileyo, phambili kwizinga lesifuba. Hambisa ubunzima bomzimba emlenzeni wokunene uze uphonte idolo ekhohlo, uphakamise kwizinga lokunyakaza, gcina umlenze wesobunxele ukusuka kumadolo okunene.

2. Xa uphuzuliswa, thatha inyathelo emva kweenyawo ukusuka kwinqanaba elisekhohlo, uguqa ngamadolo kwi-semicircle. Ngaloo xesha, bhinqa i-elbow ekhohlo kwaye ujike ingalo ekhohlo emva kwinqanaba legxalaba, njengokuba u-archery.

3. Exhale xa ukhulula umcibisholo ocingayo, kwaye uhambisa isandla sakho sekhohlo uye phambili ngakwesokudla, lungisa imilenze yakho. Buyela emuva nangaphandle. njl njl Yenza ama-8 ngokuphindaphindiweyo, uphinde uphinde unye.

BACK SPRAY / MAX BACK

Lo msebenzi ubeka isifuba, izihlunu zasemva kwethanga, phambi kwamagxa kunye nomva wonke. Uqinisa umqolo kunye nemisipha yoshicilelo, unike amandla kumzimba wonke.

1. Yima, imilenze ibanzi ububanzi ngaphandle, amadolo aphelile, amasila omlenze phambili, izingalo kwindawo yokukhulula.

2. Bhuqa uze ubambe iingalo zakho, uze uguqe umva wakho.

3. Khuphela, qalisa okokuqala, uze uthathe izandla zakho, uguqe ngamadolo uze unciphise intloko ngokukhawuleza kwaye uphumule intamo yakho. Ukugqiba ukutshatyalaliswa ngokutshiza kwezandla zakho.

4. Gcina iidolo zakho zigobile, qalisa ukuphefumula xa ubuyela umzimba kunye. n., ngezandla zakho, buyisela izandla zakho phambili. Masinyane qalisa ukuphindaphinda kwesibini. Phinda amaxesha amahlanu.

TILE DOLL TILTING

Ukuzilolonga kwalolu hlobo lukhulula kwaye luyolule intamo, umva kunye nomlenze.

1. Hlala esihlalweni, imilenze isasazeka ngokubanzi kunamahlombe. Imisipha imilenze, amadolo kunye neqhwala kancane.

2. Hlala phambili phakathi kwamadolo, ngokukhululeka ngezandla ukuchukumisa umhlaba, intloko nentamo ikhululekile.

3. Gcina ukuphefumula okungama-4-6, uze uqonde ngokukhawuleza, ngelixa uhleli kwindawo ehleli. Phinda ulandelele amaxesha ama-3-5.

UMSEBENZI SHIVA

Ubambisa iinqumlo, ezijikeleza izihlunu zamagqabi namahlombe, ziqinisa imisipha yomzimba kunye nemilenze, iphucula ibhalansi.

1. Ukuma ngasekhohlo lokunxele, gudula iingalo zakho ukuze ugcine ukulinganisela, isundu. Phakamisa idolo elifanelekileyo kwinqanaba le-hip, bhenqa isisu.

2. Jikela umzimba, qala ukuhambisa izandla zakho ngasekunene, uze ukhohlo. Umzimba wakho ulinganisa inani lesibhozo. Qala ukudweba eli nani ukusuka emadolweni okunene phambi kwezandla zakho. Ukunyakaza kwakho kufuneka kuvuyiswe kwaye kukhululeke, njengokubonakalisa indlela yakho yobomi.

3. Qhagamshela i-4 "Eight", uze wenze amanqanaba amathathu phambili. Ukuphakamisa idolo elingakwesokunxele uze wenze 4 "Izinto zokukhanya" ngesondo lakho lasekhohlo kunye nezandla zombini.

4. Buyela emva kwamanqanaba amathathu uze uphakamise idolo elifanelekileyo kwakhona, gcwalisa "amanye amanani" amane ". Phinda ulandelelanise onke amaxesha amane.

I-POST OF THE WARRIOR NE-TILT FORWARD

Ubeka umva, amahlombe, inxalenye yangaphambili yamathanga.

1. Hlalani emaphethelweni osihlalo, vula umzimba ukuba ungene ngasekunene, ubeke unyawo olunene phambili, gcina isithende ngaphantsi kwegolo. Shiya umlenze wakho okhohlo ukubuyela ukuze inzwane yakho isezantsi. Ibhokhwe elisekho lincinci, iminyango kunye namahlombe aqondiswe, izandla ezandleni ezidolo.

2. Gcina umzimba ngokuthe ngqo kwaye ungaphambuki kwiziko, uqonde iziphambili emva kwakho kwaye "uvule" isifuba. Bhoxisa, udonsa kwisisu esiswini, udonsa umgca phambili.

3. Exhale uze uxhomekeke phambili emadolweni, unciphise umzimba emlenzeni ukuze i-back back ehambelana nomhlaba. Intloko ikhululeka ngokukhawuleza.

4. Bhuqa, ulungele umva wakho uphinde uphinde ulandelelanise ukulandelelana kwamaxesha ama-5-6.

5. Shintsha isikhundla: umlenze wesobunxele ngaphambili, ngasemva. Phinda umthambeka.