Ukucindezeleka ngokomzimba ezikhathini zangaphambilini kungahle kuthinte impilo yakho, futhi uma unomphumela omuhle, uzoba nemiphumela engathí sina ngokwemikhakha ehlukene (ngemuva kwesigaba sokuvala noma ukuthungela izikhala e-perineum), ukwanda kwengcindezi yangaphakathi kwesisu, noma ukunciphisa izindonga zesifazane. Ngakho-ke, ukusheshisa ngomsebenzi womzimba ngesikhathi sokubuyisa akumukeleki. Kungcono ukulinda kancane nalezi zivivinyo eziphumelelayo zokususwa kwesisu esisemva kokubeletha, kunokuba ususe phansi impilo evele ingenangqondo!
Isisu esisendlini - izivivinyo eziphumelelayo
Uma ukuphola ngemuva kokubeletha kudlulile kahle futhi ulungele ukuqala kokuzivocavoca umzimba, kufanele uthathe isinqumo endaweni yeklasi kanye nendlela abanjwe ngayo. Izincomo ezijwayelekile ezamukelwayo azikho, owesifazane ngamunye uzikhethela izindlela ezilula kakhulu zokususa isisu sesisu.
Ukuphelela kwalesi sibalo ngosizo lokubolekwa kwezemidlalo zokuzivivinya kanye ne-aerobics ngumgomo oyinhloko wokwakheka. Ngamanye amazwi, isisekelo salesi sifundo singachazwa kanje: umsebenzi oqoshiwe emzimbeni. Okuyinhloko yokwakheka ukuqeqeshwa kuyindlela ebonakalayo ebonakalayo emzimbeni ehlukene emisipha.
Uma ukhetha le ndlela yokuqinisa isibalo, umama osemusha kufanele amqaphele ekusakazeni isikhathi. Izifundo ezimbili ngesonto elihlala isikhathi esingangehora kanye nokuhlala njalo kungase kulahlekelwe ukusebenza kwazo uma kwenzeka izinhlobo ezahlukene zezimo ezingalindelekile. Ngakho-ke, kungenzeka ukuhlala kwezinye izinketho.
Sebenza ekhaya!
Akukhona kuphela ukuvivinya umzimba ngokuqondiswa komfundisi kungenza isisu sakho sesisu sokubeletha siphatheke. Imiphumela emihle ingatholakala ngokuzimela ngosizo lwesethi yemisebenzi elula eyenziwa ekhaya. Noma yikuphi ukuzivocavoca kwenziwa ngokuqwashisa okucacile ngalokho okuhloswe khona - kuphela ukuthi kuzosebenza. Ngakho-ke, kungaba kuhle ukwenza izincomo ezilandelayo:
1. Njenganoma imuphi umdlalo, kufanele kusetshenziswe ukufudumala ngaphambi kokuba kusetshenziswe izinto eziyinkimbinkimbi.
2. Ungayisebenzisi imithwalo, ngoba injongo yabo eyinhloko - ukwakheka kwemisipha, kanye nokuyinkimbinkimbi oyenzayo kuhloswe ngendlela ehlukile.
3. Umshini wokuzivocavoca ngesikhathi sokuvivinya umzimba kumele ube njalo ekungezwani, futhi kuyadingeka ukuba uqaphelisise indlela yokusebenza. Inamba encane ye "izindlela" ezenziwa ngekhwalithi enkulu izoba nempumelelo kakhulu empini yendlu yesisu esisemva kokubeletha.
4. Ubukhulu bokuqeqeshwa akuyona inani lokugcina. Izincomo zabanye ochwepheshe mayelana nokwehlisa ukuhlolwa kwezivivinyo kuleli cala azamukeleki uma unesithakazelo kulo mphumela. Nokho, kulokhu ukukhuthala okukhulu kungenza umonakalo omkhulu. Ngakho-ke, uma ungakaze uqeqeshwe ngaleyo ndlela, noma uma uwaqala emva kwekhefu elide, yenze kancane kancane. Enye indlela (inani lezikhathi ezenziwa ngaphandle kwekhefu) kungukuzivocavoca okulodwa, kufanele ulethe kuze kufike ezine.
Buka ukuphefumula kwakho ngokucophelela! Uma uphuma, uhlunga imisipha yabezindaba ngenkathi udweba odongeni langaphambili lwesisu, uqinisekise ukuthi izimbambo ziyawa phansi. Uma uhumusha, imisipha yabezindaba ayiphumuli, futhi udonga lwesisu kumele luhlale luhlehlisiwe.
Ngokwenza njalo, kuye kwafakazelwa ukuthi indlela engcono kakhulu yokuqeqesha umshini yindlela eqhubekayo yokusebenza, lapho izivivinyo eziningana zenziwa ngokulandelana ngaphandle kokuphazanyiswa. Ukuphumula emva kokuyinkimbinkimbi okunjalo kufanele kube okungenani ngomzuzu. Isethi yonke isenziwa ngokuhamba okusheshayo futhi nenani eliphezulu kakhulu lokuphindaphinda. Kodwa le ndlela yancipha kancane kancane, ikhuphuka kakhulu ekukhuleni phakathi kwamakilasi. Futhi uma wenza umzimba, kufanele uhlale ucabangisisa ngesimo sezinsipho zomzimba, okumele kube nzima.
Noma kunjalo-ihora elilodwa ngaphambi kokuzivocavoca akufanele kudliwe.
Okokuqala. Uma i-inhalation, isisu sisondelene ngokugcwele. Ekuphumuleni - udonga olungaphambili luya emgodini futhi lesi sikhundla silungiselwe imizuzwana embalwa. Kuyenzeka izikhathi ezingu-10 ukuya kwezinhlanu izikhathi.
2nd. Isikhundla - "silele esiswini sakho". Ukuphakama okukhulu ngokuphindaphindiwe, lungisa imizuzwana embalwa. Inombolo yezindlela zifana nokwelula kwangaphambilini.
Ukuzivocavoca okuphumelelayo ekhaya
№1. Isikhundla - imilenze ndawonye. Ngenkathi wenza ama-squats, izintambo zikhishwa ngokuqinile, umzimba uhamba, izandla zibekwe phakathi kwethanga. Ukuphefumula, isisu sinqamukile. Lapho kulungiswa izandla ziphakama futhi zanda emaceleni ngecala elimangalisayo. Ingemuva iqondiswe phezulu, inhaled - futhi idonse esiswini. Yilokho okubizwa ngokuthi "isisu sokuphefumula."
Komoya kancane odonsa emphunjini, kuyilapho udinga ukuphumula isikhala. Isisu 'sithandwa' phambili, kanti ingxenye yaso ephansi igcwele umoya. Kumele kukhunjulwe ukuthi ngale ndlela yokuphefumula kuphela ingxenye engezansi yamaphaphu igcwele umoya, isifuba singenammoya, isisu sishukumisa i-wavyly.
Uma wenza, kuyadingeka uzizwe ukuhamba komdanso wangaphakathi lwesisu ukuya emthonjeni, ngoba lokhu kuyisici esiyinhloko somsebenzi.
UKUKHONA !!! Izithende zihlala zihleli phansi futhi ukuphefumula kufanele kuqhubeke!
Bese usakaze imilenze yakho: ngakwesobunxele - eqondayo, kodwa ihlala isisindo, idolo lomlenze wokunene libheke ehlangothini lwesobunxele. Ukwenza ushintsho lwemilenze, kufanele uthathe ukuphefumula okwesikhashana, ngenkathi ugxile ekuphumuleni nasekuhlanganyeleni kwe-elbow namadolo.
Ukuzivocavoca kwenziwa "ngaphambi kokuwa."
№3. Beka eceleni kwakho, ukugoqa kancane imilenze yakho. Ihlombe, elingaphansi, lishayela phambili.
Uma uhlangothini lwesobunxele, jiqulela izindlu ezungeze i-axis kuya kwesokudla. Nge "izikhathi" - finyelela izithende zakho ngezandla zakho, uchithe amadolo akho namahlombe. I-Pose igcinwa isigamu somzuzu.
Ngemuva kwalokhu, landela ukunwetshwa kwemisipha yomzimba oblique eyenza izindonga zecala lesisu, bese uphonsa amadolo akho ngakwesinye isiqondiso, bese ubeka izandla kwelinye, ngaleyo ndlela wenze umzimba uhambe ngendlela ehlukile.
Ukulandelana kokuzivocavoca kunamanga okuphindaphindiwe ngakwesokudla.
Isikhundla sokuqala siphezulu, izingalo zikhona emzimbeni, imilenze igobile futhi ifakwe ebubanzi bamahlombe. I-loin ishicilelwe ngokuqinile phansi.
Gxila kakhulu esiswini njengoba uphuma, futhi uphakamise indawo ye-pelvic phezulu ngangokunokwenzeka. Ngemuva kokufinyelela iphuzu eliphakeme kunazo zonke, ubambe umzimba kule ndawo ngamasekhondi angu-30. Faka phakathi kokuzivocavoca kanye nemisipha ye-oblique, imizuzwana engu-15 ngokunye uqondise imilenze.
Kulo msebenzi, umsebenzi wezintambo uqedwa ngangokunokwenzeka.
№5. Isikhundla sokuqala: Lala phansi emuva, phonsa amadolo akho esifubeni sakho. Phakamisa izandla zakho ohlangothini, cindezela izandla zakho phansi.
Ngezikhathi ", phakamisa izintambo bese uhambisa izinkalo ezinhlangothini, ngaphandle kokuhlukanisa amadolo, futhi ungabatholi phansi. Ukuphefumula ngisho, amahlombe asuka phansi awaveli. On "ezimbili" buyela emuva isikhundla sangaphambilini bese uphinda umsebenzi ngokuphambene.
№6. Lala phansi, imilenze iguqa ngamadolo, izinyawo phansi, izandla ngemuva kwekhanda. Gudluza izingalo zakho phambili, uhlakaze amahlombe akho phansi. Esikhundleni sokulala, thatha umoya, ngenkathi uhlezi, uphefumula. Mhlawumbe kucindezela lo msebenzi, okufanele ukulibazise isikhathi esithile esikhundleni esamukelekile.
Ukuze ugweme iphutha eliyinhloko ekwenzeni lo msebenzi, musa ukuhambisa ikhanda lakho emuva naphambili.
№7. Isikhundla sokuqala: elele ngemuva, imilenze iphakanyiswe futhi iguqa ngamadolo, izingalo zihanjiswe esiqwini.
Phakamisa izinyathelo ngokuphakeme njengokungathi uzokwenza ukuma, kodwa hhayi phezulu. Amandla asehlala phansi, kodwa kufanele asetshenziswe kancane ngangokunokwenzeka. Uma wenza lo msebenzi, kufanele uqaphele ukuthi i-pelvis ivela kuphela ngenxa yemisipha yomshini wesisu.
№8. Lokhu kuzodinga i-sofa noma ibhentshi.
Esikhundleni sokuqala, uhlala emaphethelweni ebusweni, bese ulala emhlane wakho bese ubeka izandla zakho ngemuva kwekhanda lakho. Izinyosi zigoqa emadolweni bese zidonsela esiswini, bese uzidonsa ukuze umzimba uqondise emgqeni owodwa. Bese uphinde uphakamise imilenze yakho. Amathanga ayikwazi ukulungiswa ndawonye.
Njengoba kwenziwa njalo lokhu okuyinkimbinkimbi yokuzivocavoca okuphumelelayo, emva kwezinyanga ezimbili, imisipha izoqiniswa futhi isisu esisemva kokubeletha sizosuswa. Ngaphezu kwalokho, ngenkathi wenza lezi zivivinyo, uzothola isikhumba esikhangayo. Kodwa-ke, yonke le miphumela isebenza kuphela ngokuzivocavoca umzimba okuvamile, ngenxa yokuthi isisu esisindayo sigcinwa isikhathi eside, ngakho-ke isibalo esihle (ngisho nasesikhathini sokuhamba kwesikhathi) akusona umphumela owodwa, kodwa indlela yokuphila!