Ukusebenza ekusoluleni: ncomo. Izifundo esisuka: exercises zolule, bhetyebhetye

Namhlanje ngayo kusefashonini kuba yinto enobukhazikhazi kunye nempilo, sibe umzimba neyi, ngoko ke ezemidlalo ithandwa kangaka. Kukho iindidi ezahlukeneyo beemvavanyo, ezo iinjongo ezahlukeneyo. Ngokomzekelo, abanye ukunceda ukuphucula unyamezelo, abanye - ukwakha izihlunu, kunye nabanye - ukuphuhlisa ububhetyebhetye. Ukolula yenye iintlobo aerobics, leyo ndasolula umzimba, iyenza owayetyekele ngeemeko. Ngapha koko, imithambo yayo engundoqo - zolule, bhetyebhetye. Ngoko ke, siya sithethe ngale ndlela imidlalo ezithandwayo.

Clothing Sports

Iiklasi Ukolula zanele ukuba wonke kuba akukho akukhathaliseki nokuba ubudala okanye ubunzima, okanye imilo ethile okanye nezimo sokuqala. imithambo rhoqo uyokwenza iqhinga. Kwaye ke iingubo kakhulu imidlalo i yangaphantsi thermal mihla loo nto ukuthintela intshukumo, kwaye ihlala ngathi isikhumba yesibini. Thenga ayikho nzima, kukho kuzo zonke bexhamla agcine iimpahla, okanye izinto imisebenzi ongaphandle. Zikhethe ngobuchule ngayo kwi Internet, e Sportsafe ilondoloza Alpindustria, Guahoo.

Kakade ke, siya unganciphisa impahla eqhelekileyo lelokuphumza; swimsuit, iithayithi, ibhulukhwe kunye T-shirt, phezulu kunye leggings. Eyona nto izinto ayikwenzi intshukumo kunye babarhuqela kunye nomzimba. Ngoko ke, kufuneka laphu ukuba bhetyebhetye, ngokundibamba kwimicu zendalo (izinto eyenziweyo ngokupheleleyo ayifaneleki, kuba abakwazi ukufunxa xhopho). Uyacetyiswa ukuba banxibe ambathe igudla umzimba: kulula ukubona isiphumo ephunyelelweyo.

Ukubongo okukhethekile ku sangaphantsi. Galela phezu imodeli kukhetha cut zakudala, kunokuba bikinis wesuka okanye ngaphandle izinto zokuhombisa kunye ntambo, athungwe ukusuka amalaphu zendalo. Bra - imodeli ezemidlalo okanye eyenza. Nika i izacholo, izacholo yesinxibo, akhulule iimbadada zakho. Yenza kangcono ngeenyawo okanye kwiiflethi ballet.

Ukuba banike izifundo ekusoluleni?

Kuqala kwinto zonke, ukuba kuphakanyiswe isimo. Kodwa asingabo bonke enokuzuzwa from classes. Ukolula nokujikeleza kwegazi emithanjeni kunye ithombo legazi, kubuyisela kwakhona izihlunu, nokuphelisa iintlungu, baye ebangwe kwempixano Wayesoyika ntshikilelo. Imithambo ezinokucothisa ekugugeni eziphilayo xa lilonke, ukuba bagcine okubuyela kwimo yazo ancedisana izihlunu, ukuphucula indlela yokuma. Kodwa ukulunga kuya kuba kuphela okwenzekayo xa ulala ngokuchanekileyo, ngokugcina amanyathelo ekwandiseni umthwalo ngokuthe ngcembe.

ezinye bokuqonda

Ngokwenza umthambo ukuzolula kunye bhetyebhetye, kufuneka ithathele ingqalelo loo bokuqonda:

• Ukolula lingaba okoko nje kukho intlungu.
• Ngexesha Kumgama, ubambe isikhundla, kodwa Akuvunyelwe emthonjeni.
• Kufuneka siphefumle kakuhle, ukuba enokulibazisa ukudlalwa kwesohlwayo okanye ukukhawulezisa kwisingqi inhalation kunye nomphunga.
• Umphumo ilungileyo iya kuba xa umthambo zolule eyenziwa emva umthambo.
• Ngexesha lokuziqeqesha esisuka kufuneka athobele khosi, okt khosi langoku kwaye ukhululeke izihlunu. Oku kuwukhulula evela ukudinwa, abuyisele amandla.
• Ngangenini ekusoluleni, ukuba kukho contraindication, ngoko ngaphambi kokuba uqeqesho kufuneka uye kugqirha wayisithelisa ngokupheleleyo.

Kuphela kulo mzekelo, emva ndisolulela iimpendulo Ungashiya okona kulungileyo. Kungenjalo, akukho izifundo ziya kukunika zolonwabo nobuhlungu.

Ukolula - hayi aerobics

Ukolula ayikwazi kubizwa ngokuba aerobics ngengqiqo emitsha yelizwi. Emva aerobics wazalelwa kwi-West yaye ijolise ukulwa ukutyeba, inxulunyaniswa ukuyilwa umzimba esincinane efanelekileyo parameters. umzimba esisuka Isiko asuka empumalanga, kwaye injongo yayo kukuba kukuphuculwa umzimba uphela. Elements of ukuba abe nendawo yoga, kunye ubuciko bokulwa. Iiklasi Ukolula iza kwenza loo mntu ukuba ngomoya ukuhlala kumtya, nivuse yeplastiki iingalo, imilenze, intamo, emva, amalungu. Kungenxa yoko le nto kukho awukwazi ukubakhona ngaphandle imithambo.

Ukolula (zolule) kunye neentlobo zayo

Okwangoku, ukwahlukanisa iindlela ezintlanu extensions. Ukucacisa kumntu ngamnye kubo.

• Static. Libonisa motion kunokuba kade, ngexesha apho kufuneka athathe isikhundla elithile lomzimba ayigcine kwimizuzwana engamashumi amabini okanye amathathu. Izihlunu angagcinwa ngeenzwane sabo amaxesha onke, yaye kusenokwenzeka ukuba bakhululeke amaxesha ngamaxesha. Olu hlobo uthathwa Classic, kodwa ke ngokukuko ekomelezeni umzimba wonke.
• Slow esisuka (bona ngezantsi ifoto). Iqondo eliphezulu ashushu-up, njengoko kwenziwa ngesantya cwaka kakhulu. Kodwa ivumela umzimba ukuba olule nokusebenza inani kunokwenzeka.
• Umphunga streamer luthatha ukuba imisebenzi lwenziwa ngokubambisana kunye nomnye umntu osebenza counterweight omelana.
• Dynamic ukuzolula, imisebenzi ebandakanya egudileyo, isindululo springy kuhamba ngonyawo lonwabu nje. Ekupheleni uqeqesho kufuneka uhlale kwi imeko omkhulu imizuzwana embalwa ziyingozi.
• Ballistic kumbe mahi - yinto ukuzilolonga esebenzayo, apho inxaxheba iingalo kunye nemilenze, ukugoba umntla (kumathambeka). Movement ezibukhali, ngok and rhoqo. Ngexesha lo wolule (reviews ukuliqinisekisa) ngempumelelo elongate umzimba ixesha elifutshane.

Bathini abantu?

Abantu abaninzi wonelisekile emva ekusoluleni: ncomo kukuxelela ukuba kwaphuculwa nje lula umzimba, kodwa babe ngakumbi bechwayitile, eNamandla, nkqu ukuncipha. Kwafa shwaka ukuqina, iintshukumo kulula kwaye egudileyo. Kodwa eyona nto ibalulekileyo ukuba umntu efikelela kumda entsha, uqala ukukholelwa ngamandla abo, neqhayiya. Le esinamandla kuba nolwando. Ngaphandle kulo ndawo, ndisolulela (iifoto kunokubonwa kweli nqaku) i esihle, kuquka neminye imidlalo, apho ubuphothophotho ebalulekileyo, bhetyebhetye nokunyamezela. Kodwa ke ukuba umntu akahleli ukudlala imidlalo kwinqanaba lobungcali, ngoko yena ingekabinazo kakuhle kakhulu, othatha elula umzimba wakhe.

amanyathelo okuqala

Phambi kokuba ufundise isifundo ka ndisolulela, sifuna ukunika isibini lamacebiso kwabasaqalayo. Okokuqala kufuneka bazibekele injongo. Oku kunokuba elula nokugcina imilo, ukwehla kobunzima, ukuphuhliswa bhetyebhetye. Kwaye ngoko ukubala inani yoqeqesho. Umzekelo, ukuba ukuxhasa umzimba ikwimo entle kwaye zenze ngokwaneleyo izihlandlo ezithathu okanye ezine ngeveki. Ukuphelisa ukutyeba kucetyiswa umzimba njalo. Uyakwazi ukuqeqesha ngalo naliphi ixesha kuyo nayiphi na indawo. Kangangoko ukwenza imithambo emva zibiza okanye emva Amazing neminye imidlalo (xa umzimba itshiswe up).

Kuba isiqalo kucetyiswa ukuba aphinde umthambo ngamnye amaxesha amabini okanye amathathu, ukugcina isikhundla imizuzwana ukuya emihlanu. Ekuhambeni kwexesha, oko kwandisa ixesha ukugcinwa kunye nenani kophindo. Kodwa ke iseshoni nganye kufuneka engasenako kuhlala ngaphezu kwemizuzu engamashumi amathathu, kubalulekile ukuphulaphula ngenyameko kuye. Ke okona kubalulekileyo, kufuneka ukuba umthambo rhoqo, ukulondoloza isimo esihle.

ukwenza umthambo

Ngoko ke, uqeqesho ukuba kuqeqeshwe, kakade, impahla ukhululekile ukuba bezila ekhethiweyo. Lifikile ixesha lokuba uqale isifundo elula.

Siye senza umthambo ukuze entanyeni. Kuyimfuneko ukuma nkqo uze ubeke iinyawo zakho igxalaba magxa. isandla sakhe sokunene phezu esinqeni, intloko wakhe ngesandla sakhe sasekhohlo, ukugoba ukuya ekhohlo. Kufuneka ukuba ukumelana imizuzwana elinesihlanu okanye amashumi amabini kwaye babuyele yokuqala. Ngoku lixesha lokuba ukutshintsha ngesandla. Bez- - izihlandlo ezisibhozo.

Ngokuba umva. Wayama udonga, ungayami izandla zakho. Ngoku ekuchopheni phantsi kancinci, ukutyibilika izandla zakhe phantsi, kodwa emva kufuneka ayinakolulwa. Bamba imizuzwana amabini, phinda kahlanu.

Yolulela iingalo kunye nemilenze. Kufuneka ufumane ngazitho zine kwaye ukuqondisa iingalo. Ngoku rhuthu nengalo yakhe yasekhohlo kunye nomlenze wasekunene aqhele. Gcina imilenze eyayingqalene phantsi. Bamba kwesi sikhundla imizuzwana ubuncinane ezilishumi uze utshintshe ngasekunene nonyawo - ukuya ekhohlo. Phinda umthambo ngamnye amaxesha amathandathu.

Ngenxa yesisu. Lala kwi isisu sakho, agobe imilenze yakho kunye nezandla baqonde kwamaqatha. Ngoku phakamisa imilenze yakho, uve imimoya emva asezantsi. Zilalise emanzini imizuzwana mabini, niphumle kancinane uphinde kasixhenxe.

endaweni yokuba UYobi

Ukukhangela ngokwabo nefuthe ndisolulela, angqina ukufunda kancinci, omnye ubuncinane kufuneka azame ukwenza imithambo okwexeshana. Kwaye ngoko kuphela qiniseka ukuba umsebenzi olungileyo kakhulu, nto leyo eyingenelo onke amaqela kwezihlunu namalungu.

Ukolula umzimba ingena yonke kwaye kuphela obuthile. Emva imithambo yokuzolula kufutshane kangangoko kunokwenzeka sentshukumo zendalo, ngoko ke musa ukuba ngisho ngokuphazamisa encinane. luck Good kuzo zonke iinzame zakho!