Imigaqo engundoqo yomsebenzi esetyenziswa yiCandelo iBalance
Ukulinganiswa komzimba kuquka ukuhlanganiswa kwezinto ezinjenge-kinesiotherapy, i-yoga, i-pilates, elula. Zonke izinto ezihamba apha zenziwa phantsi kombhoxo okanye zimi ngezinga elimodareyithwayo, ukucula umculo wokuzola. Ingqesho emiselweyo ihlukaniswe ngamacandelo amathathu. Kwisigaba sokuqala, ukunyakaza kwenziwa kwiindawo ezimileyo - ukuguquka komgudu, oqinisa izihlunu ze-oblique ngoncedo lwentandlululo "kunye neentente". Kwakhona, izihlunu zamathanga kunye nezikhwelo zenziwa kwi-posioga yendabuko - umkhosi. Ukunyakaza apha kwakhiwa ngokugqithisa ukusuka kolunye ukuya kolunye, ngoko ukuxhatshazwa kwemisipha kuhanjiswe ngokulula, kunokuba isayensi ye-callanetics.
Kwi-press and spin, kukho umthwalo ovela kwindawo elele phantsi kwisigaba sesibini sokusebenza. Le ngxenye inokulinganiswa nezifundo ze-Pilantes - "ibhanti yegxalaba", "ukubhukuda", "ikhulu", "ukulula i-cobra". Ingxenye yesithathu yomsebenzi iquka ukulula kwaye kwindawo yokulala isithuba sokuphumla. Kubalulekile ukuba kuqaphele ukuba ngamanye amaxesha olunye uqeqesho loLungiso loMzimba lunokufumaneka kwisigqibo sokugqibela somsebenzi wezinto zokucamngca.
Ngeli xesha, isifundo siyakwandisa ukuhamba kwamalungu, kwaye ngokusebenzisana nobunzima balo kunye nokuqhekeka kwemizi, imisipha iqiniswa, kwaye iqela leesisiseko ezisisiseko lilula. Nanku zonke iishukumo ezisetyenzisiweyo zikhethiweyo ukwenzela ukuba ngexesha lokuqeqesha, ukuchithwa kwekhalori kwinto ephezulu. Ngokweenkcukacha zomqhubi, umsebenzi omnye weBhunga loLungelelwano unokutshisa malunga neekhalori ezingama-450. Ngaloo ndlela, kunokugqitywa ukuba uqeqesho olunjalo lokuzola luyi-champion of energy spending.
Uthini umahluko phakathi kweQumrhu leBhunga ukusuka ekuqeqesheni olunye uhlobo
Umzimba wokulinganisela ukuhamba kakuhle, udidi olushukumisayo, ukusuka kwelinye ntshukumo ukuya kwelinye, ngokungafani ne-Pilates eyisiseko kunye neHatic Yoga. Isifundo seBhunga iBalance siyakhumbuza ngeeklasi zeT Tai Chi, ezishicilelwe kumabonwakude. Ngokuzivocavoca okunjalo, ukuxhatshazwa kwemisipha akusoloko kuvelelwa, kuba apha enye ihamba ngokukhawuleza ibe enye. Nazi izifundo eziphambili zibonwa njenge-gymnastics yohlobo oluphumayo, ngexesha lokuzivocavoca, ukusuka kwimigudu eyenziwa iinqumlo aziyi kugubha, njengokomzekelo, kwi-callanetics. Ngolunye usuku emva kweeklasi unokuziva uxinzeleleke kwiimisipha, kwaye ngexesha elifanayo uzibuza ukuba zivela phi.
Ukuzivocavoca ukulahlekelwa isisindo kwiMilinganiselo yeBhunga
Ukuzibonakalisa komlingiswa ofanayo kufakwe kwinkimbinkimbi, ngokuphindwe kathathu ngeveki. Naliphi na isifundo esenziwa kwimizuzu emine, kwaye kuyimfuneko ukuyeka phakathi kokuhamba, imizuzwana eyishumi. Ukuzivocavoca kufuneka kwenziwe enye emva komnye, kwaye emva komzuzu omnye uphumule emva kokugqibela, uphinde uphinde ujikeleze enye enye okanye kathathu. Ungasebenzisa kwakhona umgangatho omncinci we-nimini-stepper kangangemizuzu engamashumi amabini, eyona yintsholongwane evuthayo enokutshisa. Ukufudumala kungenziwa kunye ngoncedo lomqeqeshi weentsuku okanye ngokuguqula ngokuqhuma okanye ukuqeqesha nge-pin pin. Kwiintsuku ezingenakuqeqeshwa ekuqeqesheni, kubalulekile ukwenza imisebenzi ye-cardio, njengokudansa, ukuhamba kwezemidlalo ukuhlaselwa kwesisindo. Ungaphinda uzalise ii-disassemblies ezifanayo kwiiprogram zevidiyo ze-aerobic.
Ukuzivocavoca. Ukunyuka kwe "ingxube"
Ukuma ngokuchanekileyo, kubalulekile ukubeka iinyawo ezifanane, ukuqinisa isisu, ukuguqula ispapula phambili, uphakamise amanxeba ezindlebeni. Iimeko ezinjalo "ziyisiseko" kwinqanaba le-balance sheet, ngoko ke, kuzo zonke izivivinyo ozifunayo ukuze ugxilise kuyo. Ukudinwa, kufuneka unciphise umzimba womzimba kwisigxina, ukuze umzimba uhambisane nomgangatho, kwaye kufuneka uthathe ingalo yakho yokunene uphakamise unyawo lwakho lokunene. Umlenze, osebenza njengenkxaso, unokuthi ulungiswe kancane, ngelixa isandla sokunxele sinokuphakanyiswa ukwenzela ukuba sifane kunye nomgangatho kwaye siyancipha. Esi sikhundla sifanele sibambe imizuzwana eyishumi, kwaye ngomzuzu, phinda usebenzisa umlenze ofanayo, kwaye emva kokuphelelwa yisikhathi imizuzu, utshintshe unyawo lwakho.
Ukuzivocavoca ezimbini. "Itheyibhile" inamandla
Isikhundla setafile sisilandelayo: ukuzisa isi-scapula emgodini, uqinise ukushicilela, izandla kunye ne-golenitis perpendicular kumgangatho. Kule ndawo, kubalulekile ukulinda imizuzwana embalwa. Ngexesha elifanayo, izihlunu zamathambo kunye neemisipha zomzimba kufuneka zivezwe. Emva koko, ukucima kumgangatho kwindawo yokuhlala, kubalulekile ukuba udwebe umshicileli kwi-maxima, ngelixa ugcina ithoni elula yemilenze nezandla. Iimfudu ziphindaphindiweyo ngomzuzu omnye.
Ukuzivocavoca ezintathu. "Inja"
Kufuneka ukuba ufumane i-posture, ubheke phantsi ngolu hlobo lulandelayo: iinyawo kunye neentende zisezantsi, ngelixa i-pelvis ifanele isolwe kwisiqwenga, amahlombe aphendukile kwaye umva uphendule. Emva kokuma kwesi sikhundla malunga nemizuzwana eyishumi, kufuneka uqhekeza unyawo lwakho lokunene ukusuka phantsi uze ukhuphe isifuba sakho esifubeni. Esi sikhundla sifanele sigqitywe imizuzwana eyishumi. Emva koko imilenze iyatshintsha.
Ukuzivocavoca ezine. Umgca
Ukulala ngesisu sakho, kufuneka uqhekeza umzimba ngezandla zakho ukusuka phantsi, uthathe izandla zakho emva kwakho, uziphendulele ngaphakathi nge-triceps yakho. Kwaye ekufumeni kwesandla, phakamisa uphinde udibanise entendeni yentloko. Gcina le ndawo malunga nemizuzwana eyishumi. Phinda inkqubo ngomzuzu omnye.
Yenza umsebenzi wesihlanu. Umxube wesikhokelo kunye nokuguquka
Ukulala ngecala layo, kubalulekile ukugoba ingalo yenkxaso kwi-elbow kwaye uyibeke ngendlela enokuthi i-forearm ingeniswe kwisiteji. Ukuphakamisa umzimba, kufuneka uhlale kunye nenkxaso kwi-forearm kunye neenyawo. Ngokutsala umshicileli, kufuneka ukuba wenze isandla samahhala ukuze udwebe i-tyagunazad, ugqithise umlenze wakhe emva kwesandla sakhe, emva koko uyaphumelela, uze ubambe isandla sesinqe. Kule ndawo, kufuneka uhlale umzuzu.
Ukuzivocavoca ezintandathu. Ukukhwabanisa, ukuphakamisa i-nanosocheki, "sumo"
Imilenze kufuneka ifake kwiimitha ezingaphezu kweyodwa, ngokuhambisa iiisokisi kumacala. Ngokutsalathisa umshicileli, kufuneka uhla uze udibanise uze udibanise umgangatho. Emva koko unganqumla. Phinda usebenze ngomzuzu omnye.