Ziziphi iindlela ezifanelekileyo zokuzivocavoca?

I-Static iyimisipha yamathambo, iigaments kunye namalungu, ngelixa umzimba uphumle. Asinomthwalo omkhulu kumasekhondi okuqala kuphela, kwaye ke asinakukulindela ukuphela kwexesha elibelwe umsebenzi. Kutheni oku kwenzekayo? Impendulo oyifumanayo kwinqaku. Kwaye siye salungiselela ubunzima bokuzivocavoca umzimba wonke umzimba.

Izidumbu zisebenza njani ngokuzivocavoca?

Khumbula i- bar yokuzivocavoca , ubungakanani obumelele ekuqeqesheni kokuqala? Akukho mthunywa onokumisa umzuzu, ukuze angalingeki ukuba awe phantsi. Kutheni iimfudu zisuka zidiniwe? Xa usebenza kunye neettlebells, i-barbell okanye nje wenza umsebenzi onamandla ongenamlinganiselo, uhlala unesiphelo sesibini ukuze uphumule uze uphucule imisipha yakho. Uqeqesho oluqinileyo alubandakanyi ukuphumla, kwaye ukungabikho komfutho kwandisa kancane umthwalo. Ukongezelela, i-statics yenza umzimba wonke usebenze ngokukhawuleza, ukususela kwiminwe ukuya phezulu kwintloko. Lo ngowomnye wemithetho ephambili ye-yoga, obonisa ukuba izibalo zeso siseko seMpuma.

Ziziphi iingenelo zokuzivocavoca?

Okokuqala, i-statics ngumthwalo omnene kunye nomlinganiselo olinganisiweyo. Ukulungelelanisa abantu abaneengxaki ze-musculoskelet, i-scoliosis kunye nexesha lokuvuselela emva kokuphazamiseka ngokomzimba kunye nokungenelela kokuphaphaza. Ukusebenzisa ukuphefumula okuqinileyo kunye nokusebenza ngamandla kusebenze ukutshintshwa kwegesi eqhelekileyo kwiiscuphe kwaye kwanokuba negalelo ekulahlekelweni kwesisindo - konke kusetyenziswa iteknoloji. Ukongezelela, ngaphandle kokuphefumula kakuhle, nayiphi na uqeqesho alufanelekanga, kuba umsebenzi weenkqubo zokunciphisa i-oxidation uphazamiseka kwigazi kunye neethambo zomzimba.

Okwesibini, i-statics yindlela ecacileyo yokulungisa iziphoso ezincinci kumfanekiso kunye nenkxaso yefom yefom. Okwesithathu, ukuqeqeshwa kwe-static kulungele wonke umntu, kungakhathaliseki ubudala, ubunzima kunye nesondo.

Uqeqesho oluhlanganisiweyo lwe-Static - sisebenza kuyo yonke imisipha ngaphandle kokuhamba!

Makhe siqale, mhlawumbi, ngephezulu kwaye sifunde ukuzivocavoca kwe-static kwiimisipha yentamo, umva kunye namahlombe. Yaye ungayikhohlwa malunga nemitha emihlanu yokufudumala ukulungiselela umzimba ukunyamezela nokunciphisa ingozi.

Ukuzivocavoca uNo.1 Ukunyanzelisa ukunyanzeliswa (15-30 sec)

Ukuzilolonga oku-4 kuphela okulula kusebenza kwaye kuyomeleza yonke imisipha yomlomo. Susa isitshixo sesibini, ukulwa ne-osteochondrosis kwaye wakhe umgca omhle wobuso.

Omnye umsebenzi uqukethe ezine, ezenziwa ngokukhawuleza kunye ne-interval of 5 seconds. Ngaphambi kokuqeqesha, qiniseka ukuba uhlaziye izihlunu, wenze imithambeka kunye neesetyhula.

  1. Ubunzima bomda ububanzi begxa, iingalo emva kwentloko. Beka iintendelezo ngokusesikweni emva kwentloko, okanye entanyeni okanye phezulu kwintloko.
  2. Gubungela izandla zakho ngentloko yakho, kunye neentamo zakho zentamo, xhathisa uze uphakamise intloko yakho.

Ngenxa yoko, intamo nentloko ziya kuhlala kwindawo, kodwa uya kuziva uxinzelelo olunamandla.

  1. Ukuzivocavoca kufana neyokudlulileyo, ngoku nje cinezela ebunzini, kwaye izihlunu zentamo zingamelana, zixhase izandla zakho.

Bobabini imisipha yommandla wesibeleko kunye negalelo libandakanyeka.

  1. Isikhundla somzimba asitshintshi. Esinye isandla siyancipha kwi-trunk, kwaye enye isicinezele indlebe ecaleni, njengokungathi siyayithobela intloko.
  2. Siyaxhathisa izihlunu zentamo.
  3. Sitshintsha izandla.

Ukuzivocavoca # 2 Shift udonga! (Sec- 15-60 sec)

Uvile ngelo qeqesho kaninzi, kodwa ungathandabuzi umphumo? Kwaye uzama ukuhambisa izindonga ngomzuzu ngenxa yeliso! Ngokutsho kweemvakalelo, babecinga ukuba benze iindlela ezi-3 kunye nama-dumbbells.

  1. Sondela eludongeni, ukhangele umgama we-50 cm.
  2. Beka iinyawo zakho ngokubanzi ngaphaya kwamagxa akho, ugobe iingalo zakho kwiingqungquthela zakho, njengokungathi uya kuziphosa.
  3. Yima eludongeni kule ndawo kwaye uzama ukuhamba, wenze umgudu omkhulu.

Yenza iindlela ezi-5-10, kwaye i-biceps yakho iya kuba yintsimbi, ngelixa i-handle iya kuhlala isetyhini.

Ukuzivocavoca # 3 Cobra emva

Leli gama elidumiweyo linikezelwa kwisikhundla se "sikhephe" e-yoga, esichaphazela imisipha yomva, intamo, iingalo kunye nabafundisi.

  1. Thetha kwisisu sakho kwi-mat. Izandla kunye nesiqu, imilenze iguqa ngamadolo okanye iqonde.
  2. Ngaloo ndlela unqumla imilenze yakho, iingalo kwaye uphakamise isifuba sakho.
  3. Gcina kwisithuba semizuzwana engama-30.

Zama ukutsala loo nto ngokukhawuleza kwaye uphakamise imilenze ukwenzela ukuba inxalenye yesithathu yomlenze isisindo.

Umbhalo wokukhanya weCobra

Kukhulu ukululaza iisundu ze-press kunye nokufudumala kwinqeni.

Ukuzivocavoca okusemgangathweni kwemilenze (izintya kunye namathanga)

Siyakhumbula izifundo zemidaniso ye-ballet kunye neklasiki. Zigcwele imizimba evuyokileyo, engaqhubeki kuphela imilenze, kodwa iya kubuyiselwa i-posture efanelekileyo. Masiqale.

Ukuzivocavoca inombolo 4 Plie, squat, plie kwiisokisi (imizuzwana engu-15)

Njengoko uqikelele igama, siza kusebenza nomdlalo wakho ozithandayo wabadansa kwi-esile e-elastic kunye nemilenze emilenze.

  1. Yandisa imilenze yakho ephakamileyo kwaye unciphise i-pelvis yakho, uyenze umgca ongqambileyo ezinqeni zakho kunye ne-boot.
  2. Gcina izandla zakho phambi kwakho ukulinganisela. Amagxa avuliwe, umva uphendule.
  3. Yima kwizwane zakho kwaye uhluthe izihlunu zemilenze yakho, iintambo.
  4. Ubambe imizuzwana engama-30.

Ngoku sinciphisa iesile, simele enye imizuzwana engama-30 size sibuyele kwi-pli.

Ukuzivocavoca inombolo 5 Isihlalo udonga (1-2 imizuzu)

Hayi, lungele ukucima umlilo, ngokuba imilenze iya kutshisa imizuzwana engama-20 yomzimba!

  1. Hamba nomva wakho eludongeni malunga nama-30 centimitha.
  2. Kwaye ngoku uhlale emoyeni njengokungathi uhleli esihlalweni, uncike ekudongeni.
  3. Gcina i-pelvis kunye namadolo ngokuchanekileyo kwinqanaba lama-90 degrees. Izandla kunye nesiqu.

Ngexesha loqeqesho, qaphela ukuphefumla. Ukuphefumula okujulileyo kunye nokuphuma komzimba.

Masibhale:

Ukudibanisa ukuzivocavoca kwe-static kunye nokusebenza okusebenzayo, gcina imigaqo yesondlo esifanelekileyo , kwaye ngenyanga ayiyi kubona ukubonakalisa kwakho kwisibuko!