Kuyini ukunweba futhi yini ukusetshenziswa kwayo?

Ukwelula yigama lesibili lokwelula imisipha. Muva nje, kube nokuqhuma ezikoleni zokunwebeka, i-twine nokuguquguquka. AmaMarathons anokuzivocavoca okunzima kakhulu abanjwa ekuxhumaneni nomphakathi, futhi emakilabhini okuqina, izifundo zale fomethi ziya ngokuya zanda. Kungani? Abantu bakhathele kancane ngumdlalo "wensimbi", noma bavele babona ukuthi ngaphandle kokuzivumelanisa nezimo, awukwazi ukufeza amandla futhi. Ukwelula uqobo akuwashisi amanoni noma kwakha imisipha, kepha kuyazuzisa ekusebenzeni kwezempilo nakwezemidlalo.

Kuyini ukuzelula?

Ungaqondwa ngezindlela ezimbili:

1. Njengengxenye yesimiso sakho sokuzivocavoca, yenza izivivinyo zokwelula ngemuva kwamandla noma i-cardio. Ngemuva kwalokho iqembu ngalinye lemisipha selelulwa imizuzwana engama-20-30, kwesinye isikhathi izikhathi ezingama-2-3. Amaqembu athile, njengemisipha kanye ne-glutes, angelula kancane.
2. Njengesigaba seqembu elizimele. Izinketho zingenzeka lapha. Ukuqeqeshwa kungenzeka kokubili kukhiye we "ukunweba ku-amplitude eyamukelekayo emzimbeni futhi ungaphoqi", nangendlela lapho umfundisi welula izigceme, ebasiza ngokoqobo ukunqoba amaphuzu afile.

Amakilasi okuqina avame ukuphepha uma kuqhathaniswa. Bona inhloso ukumane uphumule imisipha, wandise ukuhamba, ukuqina, ukunciphisa izinhlungu ngemuva kokuqeqeshwa.

Izikole kanye nezitudiyo, inhloso yazo ukufaka iklayenti ku-twine, yinto ehluke ngokuphelele. Isebenzisa izakhi ezivela ekuzivocavoca ngesigqi nokunwebeka okunolaka ngokunyakaza kwe-ballistic entwasahlobo. Ngaphambi kokuvakashela izikhungo ezinjalo, kufanelekile ukuhlolisisa ngokucophelela isimo sempilo, mhlawumbe kanye nodokotela.

Umehluko phakathi kokuzelula nezinye izinhlobo zokuqina komzimba

Ukwelula akunanhloso yokwenza ube mncane noma ususe izindawo ezinenkinga. Konke okubhaliwe nokushiwo ngalesi sihloko akuyona into edlula iqhinga lokumaketha. Ukuvumelana nezimo kuyikhwalithi yomzimba ehluke ngokuphelele. Usiza abantu:

• gwema ukulimala ekhaya ngesikhathi sokugoba okubukhali, ukunyakaza eqhweni noma esihlabathini;
• phakamisa izinsimbi ezinkulu ngokwanele ngaphandle kokulimala;
• hamba ngokukhululekile emdansweni;
• bonisa iziqu ze-acrobatic;
• kuphumelele kakhulu ekuzivocavoca umzimba;
• gcina isikhundla esihle sangemuva nomgogodla ngenkathi uhleli;
• sebenza ngaphandle kobuhlungu engadini, ingadi yemifino, nxazonke zendlu.

Kepha kuthiwani ngomusa we-ballerina nezicubu zomzimba zomdansi? Lokhu kutholakala ngomsebenzi omningi ophindaphindiwe kanye nowe-plyometric eqenjini elifanayo lemisipha, ukusetshenziswa kwemali ephezulu yamakhalori (okuningi kusuka ekudleni) kokushisa amafutha, kanye nokudla okuqinile.

U-Alvin Cosgrove, umbhali we-Women's Fitness and Health, New Rules for Weight Training for Women, ubhala ukuthi ukuzelula kuyingxenye ebalulekile yokuqina, kepha uthando lwamantombazane aseNtshonalanga nge-yoga, i-Pilates nokuzelula ngeke kubaholele ezimweni abazifunayo ... Ihora elilodwa lokwelula ngesonto lanele.uma uzimisele ngokuqeqeshwa ngamandla, noma ukuphola phansi okujwayelekile kwemizuzu eyi-10 ekupheleni kweseshini uma uzama nje ukushisa amanye ama-kilojoule angeziwe futhi wandise nokusebenza komzimba.

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Izinhlobo eziyinhloko

Izinhlobo zokwelula ithiyori yokuqina zimi kanje:

1. Iqinile - ingcindezi efanayo kwisigwedlo, okungukuthi, ingalo noma umlenze, ngokunwebeka kwemisipha ngokunensa nangokungenzeka. Ngokobuchwepheshe, ayimi ndawonye, ​​njengoba izicubu zixegiswa, umzimba ushintsha indawo nokwelula kuyajula. Yigama nje eliqhathaniswa nama-subspecies alo ashukumisayo.
2. Okunamandla - ukusebenza kokuzivocavoca nge-gymnastic endaweni ekujuleni kancane kancane. Isibonelo sakudala ngamaphaphu, okokuqala nge-amplitude encane, lapho ithanga lingaphezulu ngokufana naphansi, bese - kuze kube yilapho idolo lithinta umlenze osekelayo phansi.
3. I-Ballistic - lokho "ukucindezela" umzimba endaweni efanelekile. Ingcindezi yesandla emzimbeni, emilenzeni, jika phezulu naphansi, iziphethu. Ngonyaka nje odlule, zonke izincwadi zabaqeqeshi zabhala ukuthi ukuzelula ngebhola kwakungeyona eyokuthuthukisa impilo yokuzivocavoca umzimba. Manje ukuthambekela sekuguqukile, kepha isisekelo sendlela asikashintshi. Abafundisi abasalufundisi lolu hlobo lokuzelula.

Izinzuzo zamakilasi

Ukwelula kuyisifundo sokuvimbela. Ukuzivocavoca umzimba kukusiza ukuthi ugweme ukulimala kwasendlini futhi kuthuthukise ukusebenza kwakho kwezemidlalo nokudansa. Zinciphisa ukungakhululeki emisipheni nasemalungeni ngemuva kokuhlala endaweni efanayo. Enye inzuzo yokwelula ukwenza ngcono ukuma komzimba, ukuqeda ukuphazamiseka kwayo kulabo abanakho okuhambisana ne-hypertonicity yemisipha ethile, njengezicupho.

Ukuzivocavoca kubuyisa ukuthula okungokomzwelo, kuthuthukisa inhlalakahle yengqondo, futhi kusiza ekunciphiseni ukucindezeleka. Zithuthukisa ukusakazwa futhi zisize ukutakula ekuqeqesheni amandla ayisisekelo.

Ingabe ukwelula kungashintsha eminye imisebenzi? Cha. Kuthuthukisa kuphela ukuguquguquka. Ukuze kuvinjelwe izifo zamalunga namathambo, umthwalo olinganisiwe odingekayo uyadingeka. Iqinisa izicubu zamathambo futhi isiza ukuvimbela i-osteoporosis kwabesifazane.

Ohlelweni lwe-cardiovascular, ukwelula ngeke kwenze lukhulu nakho. Ngokwengxenye, ithuthukisa ukujikeleza kwegazi futhi isize umsebenzi wenhliziyo, kepha ayithinti impilo ye-myocardium uqobo.

Imithetho eyisisekelo namathiphu wokuqeqeshwa ekhaya

Ukuzivocavoca ekhaya kuthandwa kakhulu. Ukwenza nazo ziphephe, kungcono ukuya emakilasini ambalwa ekilabhini yokuzivocavoca noma eqenjini ufunde inqubo yokuzivocavoca. Labo abasebenza kwividiyo bangelulekwa kuphela ukuthi bayibukeze kaningana, bayeke ukuqopha futhi bacacise uma okuthile kungakacaci. Ukwelula kwabaqalayo akufaki ukwahlukana nezinto zokuzivocavoca.

Ukuqeqeshwa kufanele kwenzeke ngokuya ngemithetho:

1. Okokuqala, ukufudumeza okwenyusa izinga lokushisa komzimba wakho, kukhulisa ukuhamba ngokuhlanganyela futhi kusheshise ukujikeleza kwegazi. Njengokuzifudumeza, izinyathelo ezisezingeni, ukuhamba nokuphakamisa idolo eliphakeme, ukugoba phambili nasezinhlangothini, ama-squats, ama-push-up kanye nama-crunches emshinini kufanelekile.
2. Yonke imisipha iyadonswa hhayi ngaphezulu kwemizuzwana engama-30-40 ngesethi ngayinyeuma kukhulunywa ngama-newbies. Kancane kancane, ungaqhubekela phambili usebenzele inhlalakahle yakho, ngokushesha nje lapho uqinisekisa ukuthi uyakwazi ukulawula isimo sakho.
3. Lapho uzelula wedwa, umuntu kufanele agweme ubuhlungu obubukhali, umuzwa wokuthi okuthile kungaqhuma, kusonteke emalungeni.
4. Ngokuvamile, kufanele kube nomuzwa wokungezwani emisipheni, kodwa hhayi ubuhlungu obukhulu obungabekezeleleki.
5. Imizwa ingeyomuntu ngamunye, kepha udinga ukugxila kuyo, hhayi kubude bokunyakaza esithombeni noma kuvidiyo. Ukuguquguquka komuntu kuyisilinganiso somuntu ngamunye; wonke umuntu ngeke aphumelele ngokulinganayo ekunwebeni.

Okubalulekile: awukwazi ukuzivocavoca ngqo ngaphansi kwe-air conditioner, kurobhothi oshelelayo, noma egumbini lapho kukhona okusalungiswa. Ngakho-ke kuzoba nokulimala okukhulu kunokuhle.

Ukwelula kangaki? Uma kungekho mgomo wokuhlala uqhekeko noma ume ebhulohweni, isifundo sehora kanye ngesonto noma nemizuzu engama-30 sanele. U-Ekaterina Firsova udubula izifundo zevidiyo zesikhathi esifushane, uKatyya Buida - ende, futhi umfundi ngamunye unquma ubude besikhathi sakhe.

Uhlobo oluhle lwesakhiwo kulabo abahlanganyela ekhaya ezingxenyeni ezimbili ezivela ku-Ekaterina:

Izingubo nemishini yamakilasi

Baqeqesha kunoma yikuphi ukugqoka okunethezeka - i-leggings noma i-leggings, isikibha noma i-rashguard. Imikhono emide iyadingeka ezifundweni zeklabhu, izindwangu ezisekelayo zabasubathi abangahle bazizwe bengakhululekile ngesikhathi sokuzelula. Ukwelula ekhaya kunentando yeningi ngokwengeziwe, ukuthi yini okufanele ukugqoke kuncike kudokotela uqobo, ngokuya ngokulula.

Ukuzivocavoca umzimba okwelukiweyo kungadinga ukuthi:

1. Imicamelo emincane enendawo eshelelayo. Babeka amadolo kubo lapho benza izivivinyo.
2. Amabhande e-Yoga nezitini - zisiza ukukhulisa ibanga lokunyakaza.
3. Amapayipi amadolo nezicathulo zokuzivocavoca - ziwusizo ekuqeqesheni ifomethi yokuzivocavoca.

Ekhaya, ungazijwayeza ngamasokisi noma ngaphandle kwawo. Kudingeka umata we-yoga kuzo zonke izimo.

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Isilinganiso sokuqeqeshwa okuyisilinganiso

Inkimbinkimbi elula yokwelula ikhaya yathuthukiswa abafundisi bezokwelapha:

1. Ukwelula intamo. Yima ngamadolo akho agobe kancane futhi ususe i-arch yemvelo yomhlane wakho ongezansi. Yelula umqhele wekhanda lakho ubheke phezulu ophahleni. Yehlisa isilevu sakho esifubeni. Yelula izingalo zakho phansi. Zizwe ukunwebeka kwemisipha ende emgogodleni.
2. Ukwelula kwe-Thoracic. Ukusuka lapho umile khona, gibela ezinzwaneni zakho bese welula izingalo zakho phambili, uphumule umhlane wakho.
3. Ukwelula imisipha ye-oblique yesisu ne-latissimus dorsi. Yima kancane, izinyawo zibanzi kancane ukwedlula amahlombe, yenza ukugoba okuxekethile, okokuqala endizeni ehambisana ne-axis yomgogodla, ukulibala imizuzwana engama-30, bese ujikisa kancane ukuze umqolo wakho uzwe sengathi uzelula.
4. Ukwelula izandiso zezinqe ze-hip kanye ne-rectus abdominis. Ngena esimweni se-lunge bese uzihlisa phansi ku-amplitude etholakalayo. Uzwane lomlenze osekelayo kufanele lube ngemuva, luye phansi ekujuleni okutholakalayo, izandla zakho zolule phezulu nasemuva, welule ingaphambili lomzimba. Shintsha imilenze yakho.
5. Ukwelula imisipha yangemuva kwethanga nokukhazimula. Kusukela endaweni “yemilenze ebanzi kunamahlombe”, tshekela phambili, zehlise ukuze izandla zakho zithinte phansi, bese ukhiya ukuthambeka. Zama ukungazingeli umhlane wakho.
6. Yenza ukugoba okushintshashintshayo emlenzeni ngamunye, ngaphandle kokusonteka okhalweni, ukujulisa ukwelula.
7. Hlala phansi ezinqeni zakho bese uthambekele ngasezinyaweni zakho, ubambe izinzwane zakho ngezandla zakho. Imilenze ihlukanisile, kepha akufanele uphoqe isikhundla futhi welule uqhekeko.
8. Imisipha yethole ingalulwa ngokudonsela izinzwane kuwe nezithende odongeni zisendaweni ebucayi.
9. Gcwalisa ukwelula ngokwelula izingalo zakho endaweni esesimweni esithandekayo.

Ungahlola okunye ukwelula kwabaqalayo:

Ukwelula nokukhulelwa

Ukwelula ngesikhathi sokukhulelwa kuvunyelwe futhi kuyakhuthazwa. Izothuthukisa ukujikeleza kwegazi futhi isize ukuqeda izinhlungu emhlane nasemilenzeni engezansi. Ukuzivocavoca okujwayelekile kungenziwa ngaphandle kokulandelayo:

1. Ngesikhathi se-trimester yokuqala, noma ikuphi ukunwebeka okunolaka okungacindezela imisipha yesisu akunconywa. Sikhuluma ngokulenga ukunwebeka kubha evundlile, ngamabhuthi e-inversion, nangosizo lomfundisi.
2. Kowesibili nowesithathu - ukuzivocavoca ngokugcizelela esiswini kuyakhishwa esikhundleni se-supine.

Okufanelekile, udinga ividiyo yokukhulelwa noma isigaba esifanele. Labo abebelolonga ukwelula isikhathi eside bangazithathela umthwalo bebodwa.

Nganoma yikuphi ukuzwa okungajwayelekile komthwalo, kufanele ume bese uthintana nodokotela.... Isakhiwo ngokwaso singakhethwa ngudokotela wokwelapha ngokuzivocavoca kanye nongoti wokuqina komzimba kwabesifazane abakhulelwe.

Ukululeka kahle

Ukwelula kusebenza kahle kakhulu ukwandisa ukuguquguquka, ukuqina nokuhamba kwamalunga. Kepha akufanele uzame nokuyisebenzisela izinhloso ezingahlobene nhlobo nenhloso yayo. Ukwehlisa isisindo ngokunweba, njengowukuphela komsebenzi womzimba, kuzophumelela kuphela ngokudla okuqinile kakhulu.

Ukungazinzi okuhlangene nokuqhekeka nganoma iyiphi izindleko kungadala izinkinga zezokwelapha. Ngakho-ke, uma umgomo uphakeme, kufanelekile ukuthatha amakilasi angaxhunyiwe ku-inthanethi nomqeqeshi onolwazi. Futhi ukusebenzisa ukululama kungahlelelwa wena nasekhaya.

Bukela ividiyo: ucishe washa oshaya umfazi. (Januwari 2025).