Ngaba uyazi ukuba:
- Ukupompa isicindezelo esiswini, kuyimfuneko ukuqeqesha izihlunu zesinqe kunye neentambo;
- Iipaundi ezifumanekileyo ezikhoyo kwindawo yesinqe, ngoko ke ngaphambi kokuba uqalise umshicileli we-swing kufanele wenze i-aerobics (eqhuba ekuseni, ibhayisikili yokuzilolonga);
- Qala ukudonsa izibonda kunye nokushicilela kufuneka kube nemisebenzi elula. Umzekelo: ulale phantsi, iingalo ezifakwe, uphakamise imilenze, ngaphandle kokuguqa ngamadolo; i-perpendicular to the floor, kwaye emva koko, ngaphandle kokuguqa, iya kubenza badibanise ngakwesokudla, baze baye ngasekunene;
- akunakuqonda ukuba wenze ukuqeqeshwa kwangama-100 ngosuku nje, into eyona nto ukuyenza ngokuchanekileyo;
- ukuba uvakalelwa ukuvutha kwintshukumo engaphantsi ngelixa uqhuba ukuzivocavoca ukukhupha izitshixo kunye ne-press, yima uhlale encinane;
- ukuba ufuna isisu esisisigxina, kufuneka uguqulwe izihlunu ezikwisisu esezantsi;
- Iziphumo zoqeqesho uza kubona ubuncinane iinyanga ezimbini. Kodwa ukufezekisa umphumo kufuneka udibanise ubuncinane ama-3 ngeveki.
Imisipha yangaphakathi yomshicileli
Ngaphandle kokuba usebenze izidumbu zangaphakathi zoomatshini ukuze ufezekise i-tummy efanelekileyo akulula. Kwaye ukusebenzisa izidumbu zangaphakathi, kwanele ukulandela ezi ngcebiso. Okokuqala , faka umzobo " Ukutshiza esiswini " ekusebenziseni-kubandakanya ukuxhamla. Beka izandla zakho ezinqeni zakho, phuma, uthinte isisu sakho ngokuqinileyo kunokwenzeka, ubale u-4 uze uphumule. Qalisa ngamaxesha angama-100. Okwesibini , ungayikhohlwa malunga nezihlunu ezikhokelayo - zingaphakathi ngaphakathi kwethanga. Xa basebenza, izicubu zangaphakathi ze-oblique zesisu kunye nomsundu ojikelezayo ziyaxhatshazwa ngexesha elifanayo. Ngako oko, ngelixa uqhuba ukuzivocavoca kwiphephandaba, cwina ngamadolo akho ngokuqinile. Unokugubha phakathi kwamadolo umququze omncinci okanye ibhola yonyango. Okwesithathu , kufuneka usebenze izihlunu ezinobunzima. Ukunciphisa kwabo kuqeqesha imisipha yomzimba yesisu. Ukuzivocavoca kumaphephandaba malunga noku ku funeka kwenziwe ngezintambo eziqinileyo.
Complex "7"
Umyalelo woqeqesho awuguquki. Ukuphindaphinda kathathu. Qeqesha kabini ngeveki. Musa ukulibala malunga noxinzelelo lweemisipha zogcino, iintambo kunye namathanga.
1. Ukuphakamisa umzimba kwibhola . Hlala kwibhola, ubeke iinyawo zakho phantsi, uthathe isikhundla esifanelekileyo. Iinyawo zakho ezinyaweni ububanzi bamagxa akho. Qinisekisa izikhwelo. Cwina amadolo. Emva koko kufuneka uphumelele, udwebe esiswini sakho kwaye unciphise umzimba ngokukhawuleza. Kwinqanaba elilandelayo lokuzilolonga, kubalulekile ukunyusa nokuphinda uphinde uphinde uphakamise umzimba. Ngelo xesha, gcina izandla zakho phambi kwesifuba sakho.
2. Ukuhlahlela . Uxoxe emhlane wakho, uguqa ngamadolo. Iinyawo kufuneka zibe phantsi, ikhanda kunye namahlombe aphakanyiswe. Gxotha iingcambu zakho uze ukhuphe kwisisu sakho. Amadolo kufuneka aphendukele ngakwesokudla, kwaye umzimba kufuneka uphakanyiswe uphindwe ngakwesobunxele. Qinisekisa ukuba ume kwi- Ekuqaleni kokuzivocavoca, kufuneka uvuselele, kwaye xa ubuyela kwindawo yokuqala, kufuneka uphefumule. Qinisekisa ukuba umva wakho ovela kumgangatho awukude kakhulu. Phinda lo msebenzi ukuze uqinise amaqhosha kunye neenkcenkcazo ezili-10 ukuya ngasekunene nasekhohlo.
3. Ukuphakamisa ityala . Xa uphakamisa umzimba, imilenze emadolweni kufuneka iguqulwe, ngelixa ugcina iinyawo phantsi. Thatha ibhola yonyango ngezandla zakho uze uyigcine kwinqanaba lesifuba (phambi kwakho). Ukuba awunayo ibhola ekhethekileyo, unokwazi ukulula izandla zakho phambi kwakho. Phakamisa amahlombe akho nentloko. Musa ukuwukhulula uhla ukusuka kumgangatho. Xa ibhola ifikelela emadolweni, qalisa ukunyuka ngokukhawuleza njengoko imilenze enokwenzeka. Jongana phambili uze uthinte iisokisi. Kule meko, imilenze kufuneka ibe ngqo. Buyela kwisikhundla sokuqala uze uphinde uphinde uhambise ukuhamba okulandeleleneyo. Xa umda wangasemva uthinta umgangatho, amadolo aguqa, edonsa kwiintambo zomlenze. Emva koko uxhomekeke ngokukhawuleza. Ukuphefumula ngexesha elifanayo.
4. Ukuzivocavoca ukuqiniswa kwamatye kunye ne-press . Beka phantsi, faka izandla zakho kunye nomzimba. Phakamisa imilenze yakho, uyibophe ngamadolo akho, uwela emagumbini akho. Phakamisa amahlombe akho nentloko. Ngesandla sakho sobunxele, finyelela isithende senyawo sakho sokunene. Phakamisa isandla sokunene phezu komgangatho nge-8-10 cm. Awukwazi ukuzinceda ngokukhupha izithende. Ungathathi umva wakho emzantsi. Buyela kwisikhundla sokuqala, kodwa gcina intloko kunye namagxa angaphezulu komgangatho. Qalisa ukuphindaphinda okulandelayo kwalolu hlobo ukusuka kule ndawo. Kunconywa ukwenza okuphindwe kabini. Isikhundla seenyawo kufuneka sitshintshwe kwaye sisekwe esithendeni somlenze wesobunxele. Xa ulula unyawo, kufuneka uphumelele, kwaye xa ubuyela kwindawo yokuqala, phefumula.
5. "I- Double V ". Kwimeko yokulala, kufuneka uguqe ngamadolo, ngelixa uxhasa intloko yakho kwisisindo kunye neengalo zakho. Gungqa imilenze yakho ukuya kwi-45 ° phantsi, ngoku malunga ne-15 cm yezantsi uze uyanciphise kakhulu iisokisi. Kwakhona, pha kamisa iinyawo nge-15 cm uze ususe amasokisi akho. Buyela kwisikhundla sokuqala. Ngaphambi kokuqala kwentshukumo, thatha umoya, xa ubuya kwindawo yokuqala - phuma.
6. Izikrele . Phakamisa imilenze eqondekileyo kwindawo ebonakalayo. Phakamisa amahlombe akho nentloko, uze uguqule iimpawu zakho. Nciphisa umlenze wesobunxele, ngelixa isundu esasesandleni kufuneka silayile emlenzeni. Thatha isandla sakho sokunene ngqo. Umlenze awukwazi ukuhla kwehla kakhulu - ukukhutshwa kwenziwe kwinqanaba elingaphantsi. Yenza "iisisi" ezilihlandlo ezili-10 kwicala ngalinye, ukuhamba okuhambayo. Exhale - xa unciphisa umlenze wakho neengalo, zinyusa - phakathi kokuphindaphinda.
7. I- Birch . Yenza "i-birch", exhasa i-pelvis ngezandla zakho, iinqongqo zivinjelwe phantsi. Beka phantsi komthi wesundu kwaye unciphise imilenze yakho ngexesha elifanayo ngentloko. Yenza imilenze ngencwadi V. I-vertebra emva kwe-vertebrae, yinciphisa umva wakho emzantsi. Buyela kwisikhundla sokuqala. Ukuzivocavoca akunakwenziwa xa kukho intlungu ephantsi. Inhalation yenziwa xa unciphisa iingalo zakho kwaye ufumane iinyawo zakho emva kwentloko yakho. Exhale - xa uzala kwaye unciphisa imilenze yakho.
Karate-aerobics
Olu lathiso lwe-aerobics luya kuba luyaziwa kakhulu kwilizwe lethu. I-Carat-aerobics iphucula ukulungelelaniswa ukunyamezela kunye nokukhuthaza ukunyamezela ngokubanzi, kuqinisa inkqubo yokuphefumula, intliziyo. Ukuxhasa ngokugqibeleleyo umzobo, ukufaka isandla ekumanyaniseni kwamacinco kunye ne-press. Yenza ngcono kangcono phantsi kokhokelo lomfundisi. Nceda nceda! Kuyafaneleka kuphela kubantu abaqeqeshwe ngokwenyama. Sinikeza izinto ezithile ezisisiseko zekarate-aerobics:
Sebenzisa izandla zakho ukulinganisa ukuthinjwa kweentshaba kwaye umbethe emadolweni. Yenza ngamandla ngenye yokuqala, kwaye enye inyawo, ngokukhethekileyo nomculo. Kubalulekile kungekhona nje ukuphakamisa idolo, kodwa ukwenza ngokusebenza ngamandla, njengokungathi ubetha. Phinda uhlangothi, phambili, ngasemva. Kodwa ungaphinda uhluthe umzimba.
2. Beka iinyawo zakho ngobubanzi bamagxa akho, amadolo akho aphezu. Izandla zifake kwiibhokhwe uze ucindezele kwisiqu. Yenza i-punch phambili, ngelixa ujika entendeni uze ubuyele kwindawo yokuqala. Phinda ubuye ngakwesokunxele, ke isandla sokunene, de ube uziva ude. Ukuba emva kwemizuzu emi-2 kwaye ungaziva ukhathele, thabatha i-dumbbells kunye nokuphinda.
3. Bendisa imilenze isiqingatha indlela, enye ibe ngecala, faka izandla zakho kwindawo ekhuselekileyo ebusweni. Beka ikhatywayo: ngokuhamba ngokukhawuleza, ukuphosa umlenze ochanekileyo, lowo owawulele emva. Buyela kwisimo sokuqala uze utshintshe imilenze yakho. Yenza ngokukhawuleza uluhlu lwemivimbo, imilenze ishintsha rhoqo.
4. Ukubethelwa kwemisipha yemilenze. Ekuqaleni, yima emadolweni, isandla sakho unamathele unyawo lomlenze wesibili ukuya kwisithambiso, ufihlile imizuzwana emithathu. Buyela kwisikhundla sokuqala. 2-3 amaxesha, utshintshe umlenze wakho. Emva koko yima emadolweni uze udonse omnye umlenze phambi kwakho, zama ukuwujika emadolweni uze ubeke isithende phambili. 5-7 maxesha ngomlenze ngamnye.
Ngoku uyazi indlela yokuzivocavoca ukuqinisa iintsimbi kunye noshicilelo, unokufikelela kwiziphumo ezihle kakhulu ekhaya.