Indlela yokuphila ehlala phansi inezimo eziningi ezingathandeki, ubuhlungu be-back is just one of them. Umgogodla - i-shaft lapho umzimba wonke ubamba khona - kungabangela ukugula okukhulu kanye nezifo. Ngakho-ke, izinkinga emnyangweni wesibeletho ziholela ekuhloleni ikhanda. Ukuphela kwezinzwa zesiguli esifundeni se-thoracic - ebuhlungu enhliziyweni. Futhi izinkinga esifundeni se-lumbar zingathinta imilenze. Ukuze ugweme zonke lezi zinkinga, zibandakanye emzimbeni - imisipha ethuthukile izosiza umgogodla wakho ukuba uhlale ohlelekile.
Pilates
Ngesikhundla esifanele somgogodla, hhayi nje imisipha yangemuva, kodwa futhi umshini wokucindezela unomthwalo wemfanelo (zama ukuphumula ngokuphelele imisipha yomzimba futhi ubone ukuthi ukuhamba kwakho kuzoshintsha kanjani). Noma kunjalo, izivivinyo eziningi zendabuko zomsakazo (ukuphikisa, ukuphakamisa umzimba, ukuzivocavoca) ukunikeza okuningi, ngezinye izikhathi ngokweqile, ukulayisha umgogodla nemisipha yangemuva.
Ngaphezu kwalokho, ekuqeqeshweni komuntu siqu ungasebenza kuphela nge-ringical, ring and band stretch, kodwa futhi ne-Pilates yangempela ye-simulators - i-Cadillac, i-Reformer nabanye. Qaphela abalandeli bokuhlolwa: ku-Pilates ngaso sonke isikhathi kunezikhombisi-ndlela ezintsha, isibonelo, ama-pilates okudansa anezici zokudansa noma ama-aquapilates - emanzini.
Bosu
I-Bosu isigamu-sphere - ithambile ngakolunye uhlangothi futhi iqine komunye - ifana nengxenye yebhola yerabha. Ukusetshenziswa kwengemuva kufana nalokho okushiwo i-Pilates: ukunyakaza kwenziwa endaweni engalingani, futhi ukuze kugcinwe ibhalansi, kuyadingeka ukusebenzisa wonke amaqembu omzimba, nezinhlanzi ezinkulu nezincane.
Ungazijwayeza ku-Bosu ngokuhlala, ukuqamba amanga noma ukuma, ukwenza amandla amabili kanye nokuzivocavoca kwe-aerobic. Esikhathini esilandelayo, le nkimbinkimbi ifana ne-aerobics yesinyathelo, noma kunjalo, akudingekile ukuba ugijime lapha nhlobo - kwanele ukuvele uvele. Vumelana, ukhetho olungcono kulabo abanezinsipho - indawo ebuthakathaka.
Amakhono okuqeqeshwa okhethekile weBuu ayidingi, nakuba umsebenzi wokuqala ozobe usufanele uzinikezele emkhakheni wesikhundla "sokulingana okungazinzile".
Yoga
Amakilasi e-Yoga - ukuvimbela okungcono kakhulu, futhi ngesikhathi esifanayo nokwelapha ubuhlungu ngemuva. Lesi siphetho satholwa ososayensi baseMelika National Institute of Health. Lokhu kuchazwa ngokumane nje: ku-yoga, ubukhulu bokuzivocavoca, ngenxa yokuthi umgogodla ususelwe kanjani ngokoqobo, futhi imisipha eyisekelayo iba yinkimbinkimbi kakhulu.
Kodwa-ke, uma unezinkinga ezinkulu ngomgogodla, kufanele uqaphele kakhulu. Izimo ezinzima eziyinkimbinkimbi ingaba ngumsebenzi onzima wokuqala, ngakho-ke wonke ama-asanas kufanele abe nzima nakakhulu kancane kancane. Okuwusizo kakhulu empilweni yi-hatha yoga. Kwabaqalayo, kulula ukuqonda i-yoga ye-yoga (esikoleni samabanga aphansi we-hatha yoga), lapho kunakekelwa okukhulu ekuphefumuleni nasekufundeni ubuciko bokuphumula. Ungaphinda uzame i-vinyasa yoga - akusikho ukuzivocavoca okuyi-static okunzima kakhulu emgodleni, kanti ama-asanas afana nomdanso ohamba kancane ohambisana nokuphefumula.
Ukubhukuda
Ungakwazi ukubhukuda bonke, ngisho nalabo abangakwazi ukugijima, bagxume, baphakamise izinsimbi futhi benze ukuqeqeshwa kwesisindo ngenxa yezinkinga zangemuva. Ukumelana kwamanzi kunika amandla amakhulu kuwo wonke amaqembu amakhulu amahlumela, kepha umgogodla namalungu alayishwa kakhulu. Ukuhamba ngesikebhe kusukela ohlangothini kuya emcongweni akunakwenzeka ukusiza ekuqiniseni imisipha, ngakho-ke, uma unquma ukukwenza echibini, khetha izinhlobo eziningi zokuqeqeshwa. Isibonelo, i- aqua aerobics , ukuhluka kwamanzi ama-pilates noma umdanso wesisu, ngisho nama-aqualines angcolile-amantambo amanzi ngamanzi okuhamba ukusuka ku-cha-cha-cha, salsa kanye ne-meringue.
Ukudansa
Ngaphandle komdanso owodwa akufanele agweme, kunalokho, kubalulekile ukugcina umhlane uqondile, nesisu sagcizelelwe - futhi lokhu, ngendlela, sekuvele kuphazamiseke. Ama-Flemish, amageyimu we-ballroom kanye nemidwebo yama-classic ayinakekele konke okuhamba phambili mayelana nokuhamba.
Ukudansa kwe-Belly kuyasiza ekugcineni kwe-back - izinkinga eziningi zangemva emuva zihambisana neqiniso lokuthi ngokuphila okuhlala phansi, umgogodla we-lumbar uhlala isikhathi eside immobile kanye nesimo esiqondile. Noma yikuphi ukuhluka kwesihloko sokudansa kweLatin America kuqeqesha imisipha emaceleni yomshini kanye nemisipha yangemuva. Kodwa-ke, uma izinkinga ezingemuva sezivele zivele, ukuguqulwa okusebenzayo nokugxuma akukhuthazwa.