Lapho uzivocavoca njalo, kubaluleke kakhulu ukubheka isimo somzimba wakho. Ukuze wenze lokhu, udinga ukusebenzisa imithwalo enjalo ongayisingatha ngaphandle kokulimaza empilweni.
Ukuze uqeqesho lusebenze futhi luphephe, kufanele wazi ngemithetho yokwelula imisipha futhi ulungiselele kahle umzimba ukucindezela okuzayo. Njengokwengeza, "ukuzelula" kuyasetshenziswa. Lolu hlobo lwe-aerobics luhlose ukwelula imisipha ehlukahlukene.
Imihlahlandlela yokwelula ukusebenza
Ukuzivocavoca umzimba kuhlukaniswe kwaba:
- Izibalo - isikhundla esamukelekayo sibanjwa imizuzwana engama-60;
- I-Dynamic - iqukethe ukulawulwa okuqondile kokunyakaza kwentwasahlobo, ngaphakathi kobubanzi bamakhono emisipha ethile;
- Ukuzithulela - ngokwelula okunjalo, imizamo yomuntu siqu ayisetshenziswanga, esikhundleni salokho umlingani uyasiza.
- Inqubo esebenzayo - yokwelula ihlose imisipha ngayinye ngokwehlukana;
- I-Ballistic - lolu hlobo lwamukelekile ikakhulukazi kubadlali abanesipiliyoni nabadansi.
- Isometric - ukushintshanisa ukungezwani nokuphumula.
Imithetho eyisisekelo yokuqeqeshwa:
- ukuzivocavoca umzimba njalo;
- amakilasi kusihlwa;
- ukufudumala kwemisipha okuphoqelekile;
- ukwandisa umthwalo njengoba ukuguquguquka kuthuthukisa;
- bushelelezi ukunyakaza;
- ungazeluli ebuhlungwini, kwanele ukuzwa ukungezwani okuqinile kwemisipha;
- ubude nobukhulu bokuqeqeshwa kubalwa ngokuya ngokuqina komzimba womuntu nomphumela wokuphela oyifunayo.
Ungayifudumeza kanjani imilenze yakho ngaphambi kokwelula?
Ekuqaleni kokuzivocavoca umzimba, ochwepheshe batusa ukwenza ukunweba okuncane kwemisipha namalunga. Lesi sinyathelo esibalulekile asinakwa noma seqiwe.
Ngenxa yayo, iqala igazi imisipha, uketshezi articular. Ukusebenza kokuthuthuka okuqhubekayo kwezitho ezingezansi kuncike ekufudumaleni okuhle ngaphambi kokuzelula, ngoba uma imisipha ingafudunyezwa, kunengozi yokuqhuma kwemisipha ngesikhathi semidlalo.
Izinzuzo zokuzifudumeza:
- ngcono plasticity;
- ukuthuthukiswa kokuqina nokuxhumanisa ukunyakaza;
- ukusheshisa kwegazi;
- imisipha ye-oxygenation;
- ukwanda kokuguquguquka kwamalunga namathambo;
- ukunciphisa ubungozi bokulimala;
- isimo esithuthukisiwe;
- umuzwa wokukhanya;
- ukwanda kokusebenza kwemisipha.
Izinhloso eziyinhloko:
- ithoni yemisipha;
- ukwandisa izinga lokushisa kwemisipha;
- ukwehliswa kwamandla okukhokha ngokweqile;
- ukwandisa umfutho wokuqeqeshwa;
- ukunciphisa ukukhwabanisa;
- ukulungiselela ngokwengqondo.
Ungayelula Kanjani Imisipha Yomlenze - Ukuzivocavoca
Ukwelula kuhlala kuqala ngokuphumula kokuqala:
- Imilenze kufanele ibekwe ebubanzini behlombe.
- Phakamisa izingalo zakho uphefumule kakhulu bese uzihlisa ku-exhale.
- Phinda izikhathi ezingama-3-5.
Uhlezi eceleni ugoba
- Hlala phezu kombhoxo.
- Amadolo agobile kancane, gcina umhlane wakho ume mpo.
- Vala izandla zakho ngemuva kwekhanda lakho.
- Yelula imilenze yakho kancane uye ezinhlangothini.
- Yenza ukugoba komzimba okuxegayo, uthinte indololwane emlenzeni wangakwesokudla.
- Ukuhlala isikhathi eside ngokuthinta.
- Uma ungakwazi ukufinyelela emlenzeni wakho, ungalisebenzisa kuqala ibhande.
Ukuma kwexoxo
- Yehla phansi kuzo zozine izinyawo.
- Umlenze nethanga elingezansi kufanele libe sezingeni elifanele.
- Yelula izingalo zakho phambi kwakho.
- Gweba ingalo yakho phambili kancane, ugoqe umhlane wakho ngangokunokwenzeka.
- Chaza amadolo ngaphandle kokuqondisa imilenze kuze kuvele umuzwa wokungezwani endaweni yokububula.
- Hlala umile kuze kube yimizuzwana engama-30, bese ubuyela endaweni yokuqala.
Side lunge
- Ama-lunge ayenziwa emi, izinyawo zibanzi zihlukaniswe, ububanzi behlombe buhlukaniswe.
- Amasokisi ayadonswa, umshini wokucindezela ushubile.
- Njengoba uhogela, yehlisa kancane emlenzeni wakho, uwugobise edolweni, uholele umzimba ngakwesokudla.
- I-engeli yedolo kufanele ibe ngama-degree angama-90.
- Umlenze wesibili uqonde impela futhi welulelwa eceleni.
- Unyawo luhlala eduze kakhulu phansi.
- Shintsha umlenze, ulunge ophindayo.
Vivinya umzimba umile edolweni elilodwa
- Lunge phambili ngonyawo lwesokudla.
- Yehlisa kancane idolo lakho lesobunxele phansi.
- Thola ibhalansi bese ngesandla esifanayo udonse uzwane lomlenze wesobunxele ezinqeni.
- Yenza inkontileka ngemisipha yakho yezitho zangasese ukukhulisa ukungezwani.
- Ukwelula imizuzwana eyi-10, shintsha umlenze wakho.
- Ukwenza ukuzivocavoca kube nzima kakhulu, ingalo ebhekene nayo inganwetshwa phambi kwakho.
I-Butterfly pose
- Ukuzivocavoca okuyinkimbinkimbi okubolekwe ku-yoga.
- Hlala phezu kwephedi.
- Sabalalisa imilenze yakho ngezindlela ezihlukile bese uguqa ngamadolo.
- Hlanganisa izinyawo ndawonye, futhi uma sekuhlanganisiwe, hambisa izandla zakho eduze ngangokunokwenzeka emgodini.
- Lapho izinyawo zisondela kakhulu emzimbeni, imisipha ye-groin iyelula.
- Amahlombe aqondile, emuva kuqondile.
- Gobisela ikhanda lakho phansi kancane, uzama ukufinyelela ophahleni ngenhla kwekhanda lakho.
- Sebenzisa izandla zakho ukufaka ingcindezi emaphethelweni aphansi.
- Hlala kule ndawo amasekhondi ayi-10-20.
- Esigabeni esilandelayo, zama ukuhlanganisa amadolo akho ngaphandle kokuphakamisa izinyawo zakho (ungazisiza ngezandla zakho).
- Phinda yonke inkimbinkimbi kusukela ekuqaleni.
- Ukuze ususe umthwalo emisipheni yangemuva, udinga ukuqondisa imilenze yakho bese uphendukisa umzimba wakho ezindaweni ezihlukile.
Ukuma okumiyo
- Iya odongeni noma izitebhisi zaseSweden.
- Yima amasentimitha ambalwa, ubheke isakhiwo.
- Ngaphandle kokuphakamisa izithende phansi, beka phezulu konyawo egqumeni.
- Jikelezisa amaqakala kuqala "kude nawe", bese "ngaphakathi".
- Ngale ndlela, imisipha yethole yeluliwe.
Ukudlulisela phambili
- Kusukela endaweni "yokuhlala phansi", qondanisa imilenze yakho phambi kwakho.
- Zama ukuthinta umunwe wakho ophakathi phezulu enyaweni yakho.
- Uma lokho kungasebenzi, ungaguqa amadolo akho kancane (kuze kube ngcono ukwelula).
- Ngezinkinga zomgogodla, gcina umhlane wakho uqonde ngangokunokwenzeka.
Ukwelulwa okusekelwa ngodonga
- Yima ubheke odongeni noma endizeni ongabeka izandla zakho kuzo.
- Phindela emuva, ubeke unyawo lwakho ezinzwaneni zakho kuqala.
- Ngemuva kwalokho, cindezela kancane kancane isithende phansi ukuze welule umlenze ongezansi.
- Thatha isikhathi esithile.
- Yenza okufanayo ngomunye umlenze.
- Kwabaqalayo abasakuthola kunzima ukugcina izithende zabo zivulekile, unganciphisa ukuzivocavoca ngokusondela odongeni.
Ukungafani kokulula komlenze
Noma ngubani angakwazi ukwelula, kungakhathalekile iminyaka nokuqeqeshwa kwezemidlalo.
Kepha kwezinye izimo, le nqubo kufanele isondele ngokuqapha:
- ukulimala okwedlule komgogodla;
- ukulimala kwemisipha, imisipha ye-inguinal;
- izifo zamalunga we-hip;
- ubuhlungu obukhulu emuva;
- imihuzuko yezitho;
- imifantu emathanjeni;
- umfutho wegazi ophakeme;
- amakilasi ngesikhathi sokukhulelwa ngokuvumelana nodokotela nomqeqeshi;
- isiyezi;
- ukuphazamiseka kwemisipha;
- ukwanda kwesibeletho;
- izinga lokushisa eliphakeme.
Izexwayiso:
- asikho isidingo sokuzama ukujiwuzisa umzimba wakho ukuze welule kanzima noma ngokujula - lokhu kungadala ukulimala;
- ukuphefumula okulungile ngesikhathi sokuqeqeshwa kuyisihluthulelo sempumelelo; kufanele ibe nesigqi futhi ilingane;
- ekupheleni kokuzivocavoca, imisipha kufanele ikhululeke.
Ukwelula imisipha yakho yomlenze akudingeki nje kuphela kodwa futhi kuyazuzisa. Into esemqoka ukukwenza ngokufanele nangokucophelela, ngokulandela izincomo zomqeqeshi. Ukwelula imilenze kwandisa ukuhamba, kuqinisa amalunga, futhi kuvimbele ukulimala kwemisipha nobuhlungu ngesikhathi semidlalo.
