Bonisani ukuba press elungileyo. Lo msebenzi kakuhle ngenxa yendimbane

Wonke umntu ufuna ukukhangela nomtsalane ekuqaleni kwexesha lasehlotyeni. Kungenxa yoko le nto kubaluleke kakhulu uqeqesho kumaphephandaba. Le mithambo kakhulu ngenxa yendimbane enokwenziwa ngokuzimeleyo ekhaya okanye zokwenza umthambo phantsi kweliso ngomfundisi.

Ngokutsho isininzi, wokugqibela ukhetho kwi lokuqala uqeqesho khulu. Specialist kuya kukunceda ukuba ukhethe eyona imithambo ukuba izihlunu -ndaba.

Umthetho osisiseko impumelelo

Yintoni eyona nto ibalulekileyo kwabo bafuna ukuthenga isisu entle, ukunciphisa umzimba? Oku kuyakuphunyezwa ngokugcina imigaqo ngokutya okunempilo nokwenza imithambo ezizodwa ilahleko ubunzima (aerobics, umthambo amanzi, njl), okanye ukwenza kwi simulators kwiholo. Ngokusebenzisa le misebenzi, nenqatha agqithisileyo isusiwe emacaleni kunye isisu.

zomzimba yabaseTyhini

Abasetyhini nzima ukuze baphumelele kuma kumaphephandaba, ingakumbi inxalenye asezantsi kakhulu. Oku kungenxa isakhiwo komzimba izihlunu zomzimba. Abafazi kwi osesiswini lilibaziseka ngamanqatha kakhulu ngakumbi lokumitha ukukhulelwa, ngoko ke iityhubhu ekuthiwa-zigcinwe rhoqo phezu esiswini sakhe. Ngokuqhelekileyo Iimbaleki bangakuphuhlisa oku kuphela ukutya kunye nokwanda umthwalo iiveki ezimbalwa phambi kokuba khuphiswano, kwakunye nokwenza i ngamnye, ezona iseti loqheliso ngenxa yesihlwele.

Abo inxaxheba kwezemidlalo mgaqweni, ukwenza nesisu ngokwaneleyo tyaba kwaye lomelele ngenxa ngokuqinisa izihlunu. Ebudeni ukuzilolonga, into eziphambili ukuba nosizi ngokwabo, kodwa kwangaxeshanye ukuba yokusebenza. Kufuneka pick up msebenzi ngamnye cinezela ezilungileyo, nto leyo efanelekileyo kuwe.

Indlela ukulungiselela isifundo?

Kubalulekile ukuba ukulayisha phambi kweklasi. Isidlo yokugqibela kufuneka kube ngaphambi kwe iiyure ezi-2 phambi ejimini, kodwa ayikwazi ukujongana isisu engenanto kakhulu. Ukuba umntu a isidlo isikwere phambi uqeqesho, ngexesha lomsebenzi ngenxa nenzaliseko kuya kuba nzima ukwenza umthambo ngokomgangatho, impembelelo uya kuba buthathaka.

kwimizuzu engama-30 phambi kokuqala yeeklasi, unako isiselo ekhethekileyo eneji (ezemidlalo) okanye ikomityi yeti ngamandla, lo green engcono. Ukuze ufumane kwemisipha mass kutya iproteni bar.

Emva koqeqesho akukho kuvumelekile ngaphambi ngaphezu kweeyure ezi-2, amanzi kufuneka kulawulwe (u Hlambulula nje umlomo wakho).

Ngokuqinisekileyo kufuneka ukuzifudumeza up. Izihlunu kufuneka ukuba ixesha lokufundisa seliphantse ukugqitha kangangoko kunokwenzeka. Ukuba indawo lokuqala ukwehla kobunzima, ngoko phambi kokuba wenze umthambo ukuze cinezela elungileyo, kufuneka wenze aerobics. Unga bagqwethe ivili, ngathi kumzila okanye nje ukwenza lula emane.

Indlela ukwenza imithambo?

Xa usenza imithambo kwi eendaba Kubalulekile ukubophelela izandla emva nqaba. Kufuneka nje ube izandla zakhe ngasemva intloko yakhe neminwe zakhe uthinte earlobes. Okwangoku uyaziphakamisa umzimba kubalulekile ukuba uzive akhululeke lonke phezu emqolo. Kwakhona Awukwazi ukunciphisa iingalo. Kufuneka ukuzalela ngesandla. Ukuba ngaba landela le migaqo, umthwalo ngexesha umthambo liyehla kakhulu.

Eziklasini ngokuqhelekileyo luqhutywa iiseti-3. Uyakwazi ukwenza ngakumbi, kodwa hayi ngaphantsi, kuba kwakungqina ukuba intsebenzo umthambo ukuze press elungileyo kunye nenani elincinci iindlela engazisi iziphumo, kwakunye inzaliseko enye indlela ende (ngenxa wayedinwa).

Inani kophindo lwe sinye kufuneka ubuncinane izihlandlo 10-25. abadlali abanamava sinyusa umthambo ukuze press elungileyo logama nje kucacile ukuba uphindaphindo yokugqibela kunokwenziwa kuphela xa ngeendleko ukuzimisela.

Uqeqesho enokwenziwa yonke imihla, kodwa iziphumo engcono kubalulekile iintsuku enye kunye ngobunzulu uqeqesho kunye iintsuku xa zabanjwa 1-2 imithambo esiswini ngexesha okulungisa (kusasa) umthambo eziphambili. Ngenxa alternations ezinjalo udlula uxinzelelo gentle kwi izihlunu esiswini, ngelo xesha linye akavumi ukuba bakhululeke, sihlale rhoqo kwimilo elungileyo, kodwa zilayishwe.

Ukuze kuphunyezwe iziphumo okulungileyo, ukuwonakalisa umzimba ngexesha elinye, kubalulekile ukulandela umoya. Ngexesha umthwalo amandla - izihlunu ucutheko-imfuneko ukwenza umpefumlo emfutshane esibukhali umlomo, kwaye ukunyenyiswa izihlunu ukuphefumla umoya ngokucotha nempumlo kakhulu.

10 imithambo kakhulu ngenxa yendimbane

1. Lala phantsi, wabeka izandla zakho ecaleni umzimba. Ngokusekelwe emagxeni zagonyamelwa izithende, ukhulise umzimba ukuya yaye ngenxa ucinezelo kwemisipha esiswini ukuba ubambelele kule ndawo kangangoko kunokwenzeka. Kubalulekile ukuqinisekisa ukuba lwezindlu uhlala kwindawo ngqo kunye umgangatho aphezulu.
2. Yaze yangxenga ifuthe lomanyano isandla ngesandla, imilenze bagoba emadolweni. Phakamisa izinqe zenu off phantsi kangangoko kunokwenzeka. Yanjalo phakamisa imilenze yakho iplagi edolweni ukuya esifubeni, uze ubuyele yokuqala.
3. Izandla aphuma emacaleni, umlenze wasekunene ngqo, ekhohlo igotywe kwamadolo. Beka isithende yonyawo lwakhe lasekhohlo edolweni ekunene. Phakamisa umlenze wasekunene ukuya ku 90 ukuya ngokucotha zinokuwehlisa. Phinda intshukumo enye ngomlenze ngasekhohlo.
4. Engqengqe ngomqolo wayiphakamisa imilenze yakhe bent emadolweni ndaxhwitha waziqhubela esifubeni sakho, kwangaxeshanye bakhulise intloko yakhe, amagxa kunye iincakuba negxalaba. Emva ukugoba ukuqondisa kwaye uphumle kwindawo ukuphumla. Izandla kufuneka iyavala yintloko.
5. Izandla emva intloko, imilenze bagoba emadolweni nesowaliweyo. Ukuxhomekeka ngeenyawo. Phakamisa umlenze wakho wasekunene ndaxhwitha ingqiniba yakho lasekhohlo kwamadolo, ukukhulisa kwakhona kunye nentloko, amagxa kunye iincakuba negxalaba. Impinda efanayo nge ekhohlo umlenze kunye isandla sokunene.
6. Lala ngomqolo uze uwele imilenze yakho tye. izandla ngqo ukuze uphakamise ukutshixa, mabenze iintshinga phambili. Yehlisa ukuba umgangatho emva kwentloko yakho. Nyusa zombini iingalo nemilenze ukuhambisa ukuba ekunene. Lower. Phinda lo msebenzi kwicala lasekhohlo.
7. Phakamiselani imilenze ngqo degrees 90, uze emva koko asezantsi.
8. Yaze yangxenga ifuthe lomanyano isandla ngesandla, imilenze bavuselwa degrees 90 olufakwe kancinane. Ngelo xesha ukunciphisa nokonyusa iingalo kunye nemilenze.
9. Fumana zonke ezihamba. Gcina ngqo yakho. Phakamisa izakhi umlenze kwi edolweni ukuya koko kwehliswe, bezama ukungena kwindawo phambi esifubeni. Yenza iindlela eziliqela ekuphelwa kuyo kumjikelo ngamnye.
10. Hlala ezinqeni ucombulule isandla ngesandla. Ukugcina umva wakho ngqo, jikeleza umzimba ekunene uze emva koko washiya ngoko nangoko.

Le mithambo kakhulu ab ephantsi le kuphakanyiswe ngqo zeenyawo ukusuka kwindawo uvaleke naxazisaba ukuba icala. Phinda le mithambo oyidingayo iiseti 3, ubuncinane 12 nabameli kwicala ngalinye.

umzimba ngemiba

Lo msebenzi kakuhle ngenxa yendimbane - "ibhayisekile". ukuphunyezwa kwayo uqale umzuzu 1, ngokuthe ngcembe ukwandisa ixesha ukuya ku 10-15.

Le umthambo ngakumbi yaye iluncedo ukunciphisa umzimba. Kulo mzekelo, oko oluqhutywa iiseti-2. Qala imizuzu 2-3 ngosuku ize ngokuthe ngcembe wazise ixesha sisiqingatha seyure. Ukwenza ukuba kuyimfuneko ngezantya ezahlukeneyo. Kancinci kuqala, emva koko yaba ukukhawulezisa isantya, ekhokelela kujikelezo ngokukhawuleza kakhulu, uze eshukumayo kwakhona kade, ukuzama bajije ekupheleni kweseshoni "enyovwayo" kakhulu ngokucotha imizuzu embalwa.

Tricks ukuphucula iziphumo

Kuba kangangoko zinakho ngokuthe alawulwa ekuqeqesheni iingxaki ezithile. Ezi babe umthambo benemizimba, ukwandisa inani kophindo okanye iindlela, ixesha ukuncitshiswa i lokuphumla phakathi iiseti (veki nganye, kwaye ke ngoko zonke iintsuku ezi-2 ukuya ukucoca ku imizuzwana 5) kwaye sehlise intshukumo ukubuya.

Indlela ukwenza ukwehla?

Njengengubo intshukumo ukubuya yenye yeendlela ezininzi ezisebenzayo. Kuyimfuneko ukwenza umthambo ngesantya eqhelekileyo, ngoko sibuyele kwisikhundla ukususela kuhamba ngonyawo lonwabu nje. Buyela kwindawo yokuqala iqala imizuzwana 3-4 yaye ngokuthe ngcembe uza 10 Lo msebenzi kunzima kakhulu, ngoko abahlohli ukucebisa ukuba kakubi.

Ukusilela ukuthobela imithetho ukwenza izixhobo imithambo uphazamise okanye tsala izihlunu. Le meko kakhulu kubuhlungu, kwaye ufuna umlinganiselo othile ixesha ukuze, olususa uqeqesho.