Izindlela zokuhlolwa komzimba

Inqubo yokuqhuba ukuvivinya umzimba iwumthwalo kunoma iyiphi inyama, hhayi ngisho nokuyilungiselela. Eqinisweni, lokhu kuyinto yokuqala oyotholakala ukuyenza, okokuqala nje lapho uwela umngcele weklabhu yokuzivocavoca. Sizokhuluma ngokushesha - kuhle.

Ezikhathini ezahlukene, izivivinyo zingahluka futhi zihluka kancane komunye nomunye. Kukhona labo abangenzi ngokusemthethweni. Noma kunjalo lokhu kubaluleke kakhulu, ikakhulukazi esigabeni sokuqala sokuqeqeshwa. Ukuhlolwa kokufaneleka kukuvumela ukuba unqume izinga lokusebenza kwakho ngokomzimba. Futhi ngokufanayo, yenza uhlelo lokuqeqesha oluphephile futhi uhlole ngokulinganayo imiphumela yabo ku-dynamics. Amalungu amasha eklabhu lokhu kuyisiqalo sokuqala.

Kulabo ababuyela emakilasini ngemuva kwekhefu elide, ithuba lokukhetha imodi efanele yokutakula. Yiqiniso, kulungile ukuthi ukuhlolwa kwenziwa ngumchwepheshe. Kunzima ukwenza lokhu futhi uhlole imiphumela. Kodwa uma ungahlolwanga ku-club, noma uma uqeqesha ekhaya, awukwazi ukwenza ngaphandle kokuthi "uzihlolisise". Ngosuku lokuhlola, akufanele uphuze utshwala, ikhofi namandla. Futhi ukuqeqesha: akukho ukuzama ngokomzimba, ngaphandle kokuhamba okulula. Okungenani amahora amathathu ukuyeka ukubhema, futhi isikhathi sokugcina sokudla amahora amabili. Ngakho-ke, hamba!


Isivivinyo Sokukhuthazela Amandla # 1

Ukuphikisana nesimo esivamile

Kungani kudingwa ukuthi kuvivinywa: Ukunquma ithoni ye-muscle, kanye nokulungela amandla okulayisha. Uzodinga: i-Yoga mat ne-stopwatch.

Indlela ongayenza ngayo: Lala phansi, ugobe imilenze yakho, ubeke izinyawo zakho ububanzi besikhumba, faka izandla zakho ngemuva kwekhanda lakho. Ukuphakamisa umhlane wakho namahlombe, qalisa ukwenza amaphuzu. Ungadabuli emuva wakho phansi phansi, gcina izingxube zakho "zibheke" ezinhlangothini. Yenza iminithi elingu-1. Bala ukuthi lezo ziphikisa, lapho ungazange uphule khona inqubo.


Sihlola imiphumela yendlela yokuhlola ukufaneleka. Ukuhlola "okubi" kubonisa ukuthi awungakalungeli ukulayisha kwamandla. Ithembo le-muscle elibuthakathaka. Okukhulu ukuthi ungakwazi ukuthenga amasonto amathathu okuqala yi-cardio elula. Ungaqala ukuqeqeshwa kwamandla kuphela ngaphansi kokuqondiswa komqeqeshi ozolandela inqubo. Ngokuzithoba ungakwazi ukuguqula izinyawo zebhayisikili yokuzivocavoca, uhambe endleleni, futhi, ukhetha uhlelo olulula kakhulu. "Izintaba", "izinyathelo", ukuguquka akukakini kuwe. Uma izinga liphakathi futhi lingaphansi kwesilinganiso - kuyasiza ukubhukuda, ukwenza izisindo ezilula zokuzivocavoca ngesisindo sakho. Makungabi mkhulu kakhulu: 6-7 umzimba. Ukuphumula phakathi kokusetha cishe ngomzuzu. Uma umphumela uphakeme, ungasebenzisa noma yikuphi uhlobo lokufaneleka.


Ukuhlolwa kobuqili kuleli qembu kuqala ngolwazi lwemibuzo. Khumbula, kungakhathaliseki ukuthi kukhona izifo noma izibonakaliso ezikuphazamisa maduzane (ubuhlungu bokungabonakali umsuka, i-giddiness, isitembu esiswini, njll). Uma uphendule "yebo", ngaphambi kokuba uqale ukuqeqesha, udinga ukubonana nodokotela.


"Hlala phansi uwuthole"

Okwenza kudingeke ukuthi kuvivinywe: Yenza ikhono lakho lokwenza ukunyakaza nge-amplitude eyanele, ebalulekile hhayi kuphela emisebenzini yempilo. Uzodinga: I-mat ye yoga ne-cmenti noma umbusi omude. Indlela yokukwenza: Hlala ematendeni, imilenze isandise, ibanga eliphakathi kwezinyawo lilinganiselwa ku-20 cm. Roll centimeter kuwe futhi ubeke phakathi kwemilenze ukuze uphawu "20 cm" luphethelweni lwezithende. Gweba izingalo zakho phambili futhi ugobe kancane, uqhube phambili ngesifuba sakho sonke, ungagodli emuva noma unciphise isitho sakho. Qaphela ukuthi kude kangakanani kumakhilomenti wesentimitha owafinyelele ezandleni zakho endaweni ekude yokuthambekela. Linganisa imiphumela: Isimiso singama-20 cm. Uma ngaphezulu kuka-25 cm ubuhle kakhulu, ngaphansi kuka-15 cm kubi. Umphumela omuhle ungaba nezizathu eziningi. Mhlawumbe, isizathu salokhu yizinkinga emgodini we-lumbosacral, ukuhlukumezeka kwamalungu angaphansi, okuholela ekunciphiseni ukuqina kwemigudu nemisipha, noma nje umthamo ophansi wokwelula ngokwemvelo. Ngokuvamile, sineluleka ukuba uhlolwe ngokucaciswa kokuthola ukuxilongwa. Futhi uma kungekho izinkinga, sincoma izinhlobo ezincane zokulula, i-yoga, i-pilates enyuka kancane kancane enkingeni. Labo abanesisindo esifanele, futhi, kufanele bakwenze kabili ngesonto ukusekela leli zinga.


I-Cardiotests

Ukuhlolwa kwe-Orthostatic

Kungani udinga ukuhlolwa: Hlola isimo senqubo yakho yezinhliziyo ngokusebenzisa inqubo yokuhlola umzimba.

Uzodinga: Isitophuwashi kuphela.

Indlela ongayichitha: Lala phansi embhedeni bese ulala phansi ngo-5-10 imizuzu. Bese-ke, thola impulse, ubeke iminwe yakho esihlakaleni sakho, kodwa ungayitholi. Bala imizuzwana engu-30 uphinde ukwandise inombolo ephumela ngamabili. Emva kokuvuka uphinde ulinganise ukushayela kwakho futhi. Silinganisa imiphumela: I-pulse ekuphumukeni ivame ukushaya ama-60-90 ngomzuzu (ngokufanele - 60-75). Ngemuva kokukhuphuka, landa ngamanye ama-10-12. Uma ekuqaleni ungaphansi kwezingu-60 noma ezingaphezulu kwezingu-90, uma usuvele uthatha isikhundla esiphambanayo, uyaphuma ngemivimbo engaphezu kuka-20 - lesi yisikhathi sokubonana nodokotela, wenze i-electrocardiogram futhi uhlole isheke ngaphambi kokuba uhlanganyele emzimbeni.


Ukuhlolwa kwesinyathelo

Kungani kudingwa ukuhlolwa: Hlela ukulungele uhlelo lwakho lwe-cardiovascular for stress.

Uzodinga: Isinyathelo-yesikhulumi noma isiteji ngezinyathelo zokuphakama ezifanele. I-Stopwatch futhi, uma kungenzeka, i-metronome. Indlela yokwenza ngayo: Beka amabhlokhi ngaphansi kwesiteji-sinyathelo, uyibeke endaweni ephakeme ye-20-22 cm (for intombazane ende - 26-28 cm) bese ugijima metronome ngesilinganiso samaphesenti angu-96 ngomzuzu.


Izivivinyo ezikhethekile zokuzivivinya umzimba azihlanganiswa. Ukuyihlola, ungenza lokhu okulandelayo. Hlala phansi, phakamisa umlenze wakho wokunene. Phendulela ngakwesokunxele, ngenkathi udweba ngesandla sakho sokunene inombolo "6" kusukela phezulu kuya phansi futhi kusukela phansi kuya phezulu.

Qala ukuhamba, okwenza isinyathelo ngasinye sokushaya kwe-metronome. Vuka esiteji bese uhla phansi kuso unyawo olufanayo. Uma ungenayo i-metronome, ngokufanayo uzicabange ngaleyo ndlela ukuze uhambe ngokugcwele esiteji sezinyathelo ezinemizuzwana engu-3.

Faka ngokuqondile unyawo lwakho esiteji noma ngesiteji, isithende akufanele senze. Hamba imizuzu engu-3. Uma i-tempo ehleliwe iphezulu kakhulu kuwe, phazamisa ukuhlolwa. Ekupheleni, linda umzuzu futhi uphinde ulinganise iphrese yakho futhi. Hlola imiphumela: Emva kwalokhu kuhlola, ungabona ukuthi uhlelo lwezinhliziyo luyithinta kanjani umthwalo ngokwawo futhi ukuthi umzimba ubuyiselwa kanjani ngokushesha ngemva kwalo. Kungaba khona ukuphendula ezintathu. I-Hypotonic - i-pulse emva komzuzu wokuphumula iphinde iphinde ibe ngaphezu kokuphumula. Lokhu kuvamile kubadlali bezemidlalo, abantu isikhathi eside futhi bahlanganyela ngokujulile emzimbeni. Okuvamile - ukushayela kuphakanyiswe kancane. Kuyisibonakaliso sokuthi ungakha ukwakha kwakho ngokusho kwejwayelekile, uhlelo olujwayelekile. Uhlobo lwe-hypertensive of reaction - i-pulse iphezulu kakhulu. Akazange nje agxume, kodwa akazange ahambe phansi ngomzuzu. Umzimba awuzange ubhekane nomthwalo. Lokhu kungaba umphumela wokuphila komuntu ohlala phansi, isisindo, ukukhathala. Kunoma yikuphi, ukuqeqeshwa kufanele kube mnene kakhulu kuze kube manje. Hamba endleleni. Qala ngejubane eliphansi: 3.8-4 km / h, bese ufaka kancane amasonto 3-4. Qaphela umbuso: lokhu kubaluleke kakhulu kuwe! Yidla ngokuvamile, ugweme ukucindezeleka nokukhathala ngosuku lokuqeqesha. Into esemqoka - yenza izikhathi ezintathu ngesonto, hhayi ngezikhathi ezithile.


Isivivinyo sokuqinisa ukukhuthazela # 2

Ama-push-ups avela endaweni yokuma emadolweni akho

Kungani kudingwa ukuthi kuvivinywe: Ukuhlola ukulingana kwethembo le-muscle kanye namandla ebhande lehlombe. Emantombazaneni, kuvame ukukhula kakhulu kunemisipha engxenyeni engezansi yomzimba. Uzodinga: Umbhobho kanye nesitophuwashi. Kwenziwe kanjani: Thatha i-pos for push-ups ngokusekelwa emadolweni, izintende ezisebubanzi bamagxa, izinyawo nezinyembezi ziqhekeze phansi. Qala ukuchofoza. Ngokweqile, lokhu kuhlolwa kufanele kwenziwe futhi ngomzuzu nangesilinganiso esinikeziwe. Ngokwenza njalo, ungabala kuphela ukuthi le ntombazane yayikwazi ukuphuma kahle kangaki. Sihlola imiphumela: Iningi lethu linezinhlanzi zehlombe, ngakho ungadikibala uma ungakwazi ukucindezela izikhathi ezingu-4 kuphela.

Lesi akusona isinqumo: "ukuqeqeshwa akuvunyelwe". Kodwa, kunalokho, isibonakaliso sokuthi udinga ukuqeqesha lezi musipha ngenkuthalo. Uma umphumela ungamahle noma ungaphansi kwesilinganiso, ungenza izivivinyo zokulungiselela okulula: ukuxuba izandla nama-dumbbells (isisindo kufanele sibe sincane) kusuka endaweni yokulala, ibhentshi cindezela ku-simulator ngesisindo esincane. Khona-ke ungakwazi ukwengeza ukuqeqeshwa nge-expander, uhlanganyele kuma-simulators ngesisindo esilinganisweni, yenza umshini wokunyakaza emabhafini angalingani ku-simulator ekhethekile.