I-Bodyflex: yini, amasu nokuzivocavoca okuyisisekelo kohlelo * Isiphambano

I-Bodyflex ngumzamo ophumelela kakhulu wokuthengisa abesifazane abajwayelekile umqondo wokwenza izivivinyo nsuku zonke. Le yi-hybrid yokuphefumula nge-yogic "nauli", amamaki alula kakhulu nama-static poses. Inhloso yesifundo ukunciphisa isisindo kuphela ezindaweni ezinenkinga nokuvuselela ubuso.

I-Gymnastics yasungulwa ngumama wekhaya waseMelika uGreer Childers. ERussia, umfundisi wezokuqina kwabezindaba uMarina Korpan ubandakanyeka ekukhuthazeni le ndlela. Noma ikuphi ukuzivocavoca kungcono kunokulala kusofa, kepha ukuzivocavoca umzimba kungakusiza yini ukuthi ulahlekelwe osayizi abayisithupha ngaphandle kokudla, ususe imibimbi namafolda, futhi ukhulise imetabolism?

Ivele kanjani i-bodyflex futhi ngubani umdali wayo?

Umlando wokuvela kwe-gymnastics ungawuthola encwadini kaGreer Childers. Futhi bona umbhali uqobo ku-Youtube. UGreer unewebhusayithi, noma kunjalo, ngesiNgisi. Wayengunkosikazi kadokotela futhi wahlushwa kakhulu ukungenzi lutho. Ngokuqondile, kusuka empilweni enzima yomama wekhaya waseMelika. Akazange alale ngokwanele, adle ngokweqile, azizwe enengeka futhi walulama aze afike ezingutsheni ezingu-16. Ukuze uqonde, usayizi waseRussia ongu-46 ngu-8.

Okungakwenziwa kuphela ngumuntu ompofu, ngaphandle kokudla okunengqondo nokuqeqeshwa kwamandla. UGreer waya kwi-aerobics, kepha imilenze yakhe yaqina kakhulu, nesisu sakhe, uma sehla, sasincane kakhulu. Ubedla imifino kuphela futhi engadli nhlobo, kepha wabe eseyeka ukudla. Ngendlela, isidlo esithandwa kakhulu yi-Childers yi-shawarma, okungukuthi, i-burritos, echaza okuningi.

Umyeni uhambe, injabulo yempilo yahamba naye. Futhi uma kungengenxa yohambo lokuya kwesinye isikhulu esoteric nokuqeqeshwa kwezindlela zokuphefumula "ngentengo yeCadillac," uGreer ngabe uhlala esembathweni elivela ku- "Omar Tent", njengoba yena ngokwakhe ebiza izingubo ngokugcwele.

Ngemuva kwesikhashana, udokotela ophefumulayo u-Childers wehlisa isisindo. Ngibe sengakha inkomfa yasekuseni yemizuzu eyi-15, ngafaka izivivinyo kuphela zezindawo ezinenkinga nobuso, ngalandela uhlelo lwebhizinisi lolwazi oluhlanganisiwe. Okokuqala - izingqungquthela emadolobheni ase-US. Ngemuva kwalokho - incwadi ekhuluma ngokulahleka kwesisindo, eyaba yithengisa kakhulu. Okulandelayo - "Jimbar". Leli akulona iqembu elimele kakhulu lokuzivocavoca ekhaya. Ngemuva - ukuthengiswa kwamavidiyo evidiyo nezincwadi. Futhi ekugcineni, konke kuyafana, kepha kusayithi.

I-Bodyflex ilapho umuntu eqala khona ukukhipha ngokucijile, bese edonsa esiswini ngenxa ye-vacuum futhi athathe uhlobo oluthile lwe-static pose. Ngemuva kokuma ngale ndlela ngezibalo ezi-8 ezihamba kancane, angadonsa futhi enze umaki olandelayo.

I-gymnastics uqobo ibukeka ingajwayelekile kunobuhlanya baseRussia obuvela ku-Instagram - i-vacuum. Kepha ithengisa kakhulu.

Kuyiqiniso, uMarina Korpan, umfundisi wezinhlelo zamaqembu nomsunguli wesikole sonke sokuzivocavoca okuphefumulayo, ubhala ukuthi uma uqhubeka nokudla amabhanisi, akukho ukuguquguquka komzimba okuzosiza. Kepha uyaqhubeka nokumfundisa.

Umqondo oyinhloko we-bodyflex

Umbono osemthethweni ulula - umoya-mpilo ushisa amanoni ezindaweni eziyinkinga. Kuthiwa ukubamba umoya kudala ukusilela kwawo emisipheni esebenzayo, khona-ke "kuqhume" kungazelelwe endaweni yenkinga bese kuqala ukushisa.

Ngaphezu kwalokho, ukuzivocavoca umzimba ngokungaguquguquki, ngokusho kukaGreer, kusebenza kaningi kune-aerobics:

Aziholeli ku-hypertrophy yemisipha, okusho ukuthi imilenze nezingalo ngeke zikhule ngokwevolumu.
I-static ayilayishi amalunga nemisipha, futhi kungenziwa ngamadolo abuhlungu nasemhlane.
Ziyisishoshovu se-metabolic esenza ukuthi umzimba ushise ama-calories ngokushesha lapho uphumule.

Konke lokhu kuhle, kepha inqubo ye-fatty acid oxidation ayilula kangako. Umzimba wethu awukwazi "ukuqala" ngokushiswa kwamafutha uma kunemithombo yamandla elula, isibonelo, isibindi nemisipha glycogen. Noma mhlawumbe, kepha uma isibindi nemisipha kungenalutho futhi umzimba untula amandla. Ngokuvamile, umzimba womuntu ugcina cishe u-400 g we-glycogen. Le mali itholakala ngokungeza izilinganiso ezimbili ezijwayelekile zansuku zonke zowesifazane onokudla okujwayelekile. Lokho wukuthi, ukushintshela umzimba emafutheni avuthayo akulula kangako.

Iphuzu lesibili ukuthi udinga ukusebenzisa ama-receptors athile wezicubu ze-adipose ukuze inqubo yokushisa amafutha iqale. Futhi baqala ukusebenza kuphela uma umuntu esenkingeni yekhalori.

Imizuzu engu-15 yokushaja ekuseni izoshisa cishe i-50-100 kcal, futhi lokhu kuphela uma isisindo sikhulu. Zonke izivivinyo zomzimba eziguqukayo zinomthelela wesifunda namandla aphansi. Akunamuntu ozokwazi ukudlula lezi zinombolo nabo.

Yini eyenziwa yi-bodyflex yokwehlisa isisindo? Kukufundisa ukuncela esiswini sakho futhi uqeqeshe imisipha yesisu eguqukayo. Kungenxa yalokhu ukuthi izisu ezi-saggy zidonswa ngaphakathi futhi okhalweni kuncishisiwe. Kulokhu, amafutha awashiswa ngaphandle kokudla. Ngokuqondene nazo zonke ezinye izinto, ingakwazi ukukhipha imisipha kancane uma umuntu engakaze enze lutho phambilini.

Ukuzivocavoca kufanele kwenziwe nsuku zonke esiswini esingenalutho. Iphuzu lapha ukwenza kube lula ukuncela esiswini sakho ngenkathi ubambe umoya wakho.

Indima ye-oxygen ne-carbon dioxide ekuphefumuleni

Izincwadi zebhayoloji azibhali ngokuthi i-oxygen ishisa amanoni ngesikhathi sokuphefumula. Indima yomoya-mpilo emzimbeni ukubamba iqhaza ku-oxidation kwi-mitochondria yamaseli (maqondana namafutha). Kepha ama-acid okunamafutha kusamele aye kulawa ma-mitochondria. Zizoba khona kuphela uma impendulo ye-hormonal ifana nokushoda kwekhalori.

I-Carbon dioxide ayisilutho ngaphandle komkhiqizo we-metabolic otholakala ngenxa yokuphefumula kwamaselula futhi okhishelwa emvelweni. Uma ubamba umoya wakho, umoya-mpilo ngeke "ungene kumthamo omkhulu."

Ngokuthola imisipha noma ukuyelula, umuntu usheshisa ukujikeleza kwegazi endaweni yomsebenzi. Igazi elinomoya-mpilo ligijimela lapho. Lokhu kuthiwa kusheshisa imetabolism yendawo. Kepha abukho ubufakazi besayensi bokuthi malini.

UGreer ubhale ukuthi ama-calories angu-6,000 angashiswa ngehora. Bese kuthi, ngokuya ngezidingo ze-US FDA, lesi sitatimende sisuswe ezincwadini nasezinkulumweni njengokungaqinisekisiwe ngokwesayensi. Yize umbhali wale ndlela ebhekise ocwaningweni lwe-University of California encwadini yakhe, bathi, ososayensi bayakuvumela ukuguquguquka komzimba. Kepha abukho ubufakazi bokuthi kuguqula imetabolism yendawo futhi kubangele ukushiswa kwamafutha ezindaweni ezinenkinga.... Kusebenza nje njenge-gymnastics ejwayelekile ukukhulisa ithoni yemisipha nokuvimbela ukungasebenzi komzimba.

Inqubo ye-Bodyflex

Ngezansi iqoqo lokuzivocavoca kwabaqalayo.

Ngaphambi kokuqala isifundo, udinga ukufunda ukuphefumula:

Thatha ukuma: imilenze ihlukaniswe ububanzi emahlombe, phumuza isisu nobuso, uphumule izandla zakho okhalweni bese ugoba kancane emajoyinteni enqulu.
Khipha kancane kancane wonke umoya ovela emaphashini akho.
Adonse kakhulu.
Futhi khipha masisha, wenze umsindo "wokuphuma" wokububula.
Donsela isisu sakho bese ubala ufike ku-8 buthule.
Phusha udonga lwesisu phambili bese uhogela.

Ukuzivocavoca ebusweni nasentanyeni

"I-grimace embi"

Yima lapho ufunde ukuphefumula khona, futhi ngenkathi ubambe umoya, phakamisela isilevu sakho phezulu ukuze intamo yakho iqine. Yenza ukuphindaphinda okungu-3 kuye ku-5, ngenkathi ubambe umoya, kufanele kube nomuzwa wokungezwani entanyeni. Le nhlangano kufanele, ngokusho kombhali, isuse imibimbi entanyeni futhi ikhulule i-osteochondrosis yomlomo wesibeletho.

"Ingonyama"

Futhi manje usungaqonda noma uhlale phansi uma ukwazi ukubamba umoya ngenkathi uhleli. Donsela izindebe phambili ngeshubhu bese ukhipha ulimi. Kuyadingeka ukuma nobuso obunjalo ngamanani ayisishiyagalombili okulibaziseka bese uphinda ukuzivocavoca izikhathi ezi-3-5.

Ukuzivocavoca kwesifuba, okhalweni, izinqe, imilenze

"Idayimane"

Ukuphela kokuvivinya izingalo nesifuba kuyo yonke inkimbinkimbi yeGreer. Udinga ukuhlala ezithendeni zakho kumata, uguqe ngamadolo, bese ucindezela izandla zakho ngaphambi kwesifuba sakho, usakaze izindololwane zakho ezinhlangothini. Kuyadingeka ukukhama "umunwe ngomunwe", wakhe ukufana kwedayimane phambi kwakho. Udinga ukuphusha kanzima, wonke ama-akhawunti ayi-8. Ama-Reps - 5.

Ebuyisela umlenze emuva

Ukuzivocavoca kujwayelekile kuwo wonke umuntu ovela esikoleni, kepha lapha udinga ukukwenza ngokwezibalo. Sifinyelela kuzo zonke izinyawo ezine, sithathe umlenze oqondile emuva, sinciphise imisipha ekhazimulayo, siphakamise umlenze futhi sime. Udinga ukuzwa umuzwa ovuthayo emisipheni futhi wenze ukuma okungaguquguquki izikhathi ezi-3 ohlangothini ngalunye.

Ukuzivocavoca isisu

Ukwelula uhlangothi

Yima uqonde, nyathela ngonyawo lwakho lwesokudla ungene entanjeni eseceleni, vula inzwane yakho ohlangothini, gobisa idolo lakho, uthathe ithanga lakho ukuze liwele phansi, uncike kulo ngesandla sakho, bese uphakamisa isandla sakho esiphambene ngaphesheya kohlangothi, uncike ngasethangeni lakho. Omunye umlenze uhlala uqonde. Ukwelula kwenziwa kathathu ohlangothini ngalunye.

Ukucindezela Kwesisu

Lokhu ukujika okujwayelekile, okuqondile, okumile. Ukusuka endaweni ebucayi, kubanjwa umoya, izinkontileka zesisu futhi zibambelele ekubalweni okungu-8. Umgomo ukudweba ngasikhathi sinye esiswini sakho bese uvumelanisa i-abs yakho.

"Izikele"

Ukusuka endaweni ephakeme ngenkathi ubambe umoya, kwenziwa imilenze ejwayelekile yesikele. Umhlane ongezansi ucindezelwe phansi, uma i-Lordosis inkulu kakhulu, izandla zibekwa ngaphansi kwezinqa.

Zonke izivivinyo zesisu zenzelwe ukuphindaphinda okungu-3.

Ukuzivocavoca okhalweni

"Isikebhe"

Udinga ukuhlala ezinqeni zakho, usakaze imilenze yakho eqonde ezinhlangothini bese ugoba phakathi kwabo, wenze ukwelula okujwayelekile kwethanga langaphakathi ngenkathi ubambe umoya.

"Seiko"

Sigibela kuzo zozine, thatha umlenze ogobile uye eceleni. Njengoba ikhulelwe uGreer, ngakho-ke ungashisa "ama-breeches", amanoni ethangeni le-lateral. Eqinisweni, lapha kusebenza umsipha omncane kakhulu, othumba ithanga, kanye nezinqe kancane.

"I-Pretzel"

Lokhu kunweba okuhleli phansi: umlenze owodwa ugobile emadolweni bese ufakwa esithendeni ezingeni lamadolo ngesinye, isandla esiphambene sihlala edolweni, umzimba ujika emlenzeni ophakanyisiwe.

Zonke izivivinyo ze-hip zenzelwe ukuphindaphinda oku-3 ohlangothini ngalunye.

Isakhiwo singenziwa kuzo zonke izingxenye zomzimba nsuku zonke, noma ungakhetha izivivinyo zobuso nezindawo zakho ezinenkinga kuphela.

Ilungele obani le gymnastics?

I-Bodyflex, njengendlela yokwehlisa isisindo somzimba wonke, ibhekane nezikhathi ezinzima nezimbi. Manje usefikile ku-Instagram. I-Gymnastics yenzelwe omama abasebasha abathole ngesikhathi sokukhulelwa - asikho isikhathi sokuzivocavoca ngokugcwele, kanjalo nekhono lokuzijwayeza. Kunokunyakaza okuningi emini, kepha isisu ngemuva kokubeletha asibukeki sihle kakhulu, futhi akunakwenzeka ukwehlisa isisindo.

Yini okukhethekile nge-bodyflex yabaqalayo abakhuluphele ngokweqile? Ngiyakholelwa kimi nemiphumela yokuqala nge-gymnastics elula. Ayifanele amantombazane asubathi. Yize uthisha uKatya Buida ethi wehlise isisindo esinjengaleso kanye, wayeka, bathi, imetabolism yashesha kakhulu kangangokuba akusalanga lutho kuKatya.

I-bodyflex yokuzivocavoca umzimba ayakhelwanga labo abanokuqina komzimba. Bobabili uMarina Korpan noGreer Childers bakhuluma ngalokhu ngqo. UMarina ufundisa uhlobo lokuzivocavoca, ehluza izivivinyo okukhulunywe ngazo ngenhla nokunyakaza okuvela kwi-callanetics ne-Pilates.

Kungenzeka yini ukwehlisa isisindo ngosayizi abayi-6 usebenzisa i-bodyflex? Yebo, uma umuntu eswele imali yekhalori futhi edla okunengqondo. Ngendlela, uGreer unikeza abalandeli bakhe ukudla okungama-1200-1600 kcal ngesitayela esijwayelekile saseMelika. IBurritos nayo ikhona, kuphela ku-pita enekhalori ephansi ngaphandle kwemvubelo nangesifuba senkukhu esikhundleni senkomo ethosiwe.

Kodwa-ke, kufanele kukhunjulwe ukuthi okusebenza kangcono kakhulu (ngokuya ngenye indlela yokuguquguquka komzimba, hhayi ukudla) kungaba uhambo oluya eklabhini yokuzivocavoca umzimba, lapho kufanele uhlanganise amandla nokuqeqeshwa kwe-aerobic.

Izimo

I-Gymnastics ayinakwenziwa:

Nge-diastasis yemisipha ye-rectus abdominis.
Ngokushesha ngemuva kokubeletha - ngaphambi kokuphela kwamasonto ayisithupha ngemuva kokubeletha kwemvelo kanye no-12 ngemuva kokuhlinzwa.
Ngesikhathi sokukhulelwa.
Lapho kukhona isifo sokuwa nesifo senhliziyo.
Iziguli ezine-hypertension ngesikhathi sishuba kwalesi sifo.
Uma kunengozi yokuhlukaniswa kwe-retinal.

Kubalulekile ngama-gymnastics

I-Bodyflex iphoqe abaningi ukuthi bazinakekele ngandlela thile. Nguye owavulela i- "nauli" kwabesifazane, okungukuthi, i-vacuum ye-yoga, namathuba avulekayo uma wazi ukudweba kahle esiswini sakho. Usindise abantu abaningi kusuka ku-craze ye-aerobics. Manje amantombazane asethuthele ngobuningi aya ezindaweni zokuvivinya umzimba, kepha eminyakeni eyi-5-6 edlule baya ezifundweni ezingama-2-3 ze-aerobic ngosuku futhi bengadli neze uma befuna ukunciphisa isisindo. Ukuphazamiseka kwemikhuba yokudla, i-ligament kanye nokulimala ngokuhlanganyela kutholwe ngemisebenzi enjalo "ewusizo".

Ngesikhathi esifanayo, i-gymnastics ayisebenzi ngendlela uGreer asho ngayo... Ngabe lokhu kuguquka kanjani kubathandi bezimo zomzimba? Lutho, bayaqhubeka nokufunda. Lokhu kuvivinya umzimba akuyona into yokulahlekelwa kwamafutha endawo. Abesifazane abaqala ukuzibandakanya ngokwabo bancipha kuphela uma bexhuma ekudleni futhi bekwazi ukunamathela kukho isikhathi esanele ukuze babone umphumela.

I-Bodyflex ayikwazi ukwakha izinqe eziyindilinga, ngeke yenze ukhalo lube mncane uma lubanzi ngokwemvelo, futhi ngeke kusize ukuthuthukisa ukuma komzimba. Le gymnastics ubuncane bokuhamba kwalabo abangafuni ukuzivocavoca nhlobo futhi abanelisekile ngokuncipha nje kwesisindo esincane ngenxa yalokho.

Ukuzivocavoca kufanele kwenziwe njalo ekuseni esiswini esingenalutho. UKorpan uncoma ukungadli ihora ngemuva kwalokho "ukwenza ngcono ukushiswa kwamafutha." Lokhu kuzosebenza kuphela uma kugcinwa kushoda ikhalori lansuku zonke.

ERussia, uhlelo lunenye i-clone - i-gymnastics "AeroShape". Idizayinelwe amaseshini amathathu futhi iqoqo lezimo ze-yoga ezenziwa ngenkathi kubanjwe umoya. Le gymnastics ilula ngokwengeziwe ukuyenzela labo abaqeqeshwayo ekuseni.

I-Bodyflex isingeniso sokulahlekelwa isisindo ngokuzivocavoca umzimba, hhayi ukufaka esikhundleni se-cardio yendabuko nokuqeqeshwa kwamandla. Kusazodingeka uze kubo uma inqubekela phambili iyeka futhi intombazane ifuna ukuthuthukisa isibalo sayo.