YENZA UKUQALA
Okokuqala, umuntu kufanele aqale kusuka esimweni sokusebenza somzimba wakhe. Isibonelo, uma udinga ukulahlekelwa isisindo, kodwa unenhliziyo ebuthakathaka, khona-ke ukuqina komzimba "kubantu abavilaphayo" - i-calanetics, i-pilates, njll kuzokufanisa. Futhi uma ufuna ukuthola imisipha yokuphumula, kodwa unezinkinga ngomgogodla, khona-ke i-aqua aerobics iyoba yindlela engcono kakhulu. Kamuva, njengoba uthuthukisa impilo yakho, ungakwazi kalula ukwazi ezinye izinhlobo zempilo, okukunika imithwalo enkulu. Into eyinhloko kuphela yokwenza ngaphansi kokuqondiswa kochwepheshe.
LINDA INHLOKO
Abanye abagijimi bezintaba, bengakaze bathole umphumela osheshayo kulindeleke, ngemuva kokuqeqesha okuncane bathi: "Lokhu ukufaneleka akusizi nakancane! "Kodwa ungasheshi ukudumazeka: umphumela ungabonakala kuphela emva kwezinyanga ezimbalwa, ukuqeqeshwa okuvamile kuhlinzekwa, futhi uma udinga ukunciphisa umzimba, isibonelo, kuzodingeka ukwenze okungenani izikhathi ezintathu ngesonto, futhi uma uvele usisekela ifomu lezemidlalo, kodwa uma uya ekamelweni lokuzivocavoca kanye ngesonto akukho lutho nakancane - ngeke linikeze imiphumela.
UNGAKHULU
Noma yiluphi uhlobo lokufaneleka ludinga ukuzimisela komthwalo ngokusho kwezinga lokushayela. Kwabaqalayo - izinsimbi ezingu-130-160 ngomzuzu, bese umqeqeshi usevele enquma ukuthi kungakanani ukwandisa umthwalo. Uma lo msebenzi usu-gym, khona-ke umthwalo ukhethwe ukuze ukwazi ukwenza umsebenzi ngamunye ngezigaba ezintathu zezikhathi ezingu-8-10. Uma usebenzisa lo msebenzi ngokuzikhandla, kuzodingeka ukwandise inani lokuphindaphinda noma ukwandise umthwalo. Amakilasi kufanele ahlale isikhathi esingaphezu kwemizuzu engu-45-60.
YOKUPHILA NOKUSEBENZA: I-AEROBICS NE-SHAPING
Ukuzivocavoca kuvulwa kancane kancane, kuqhubekela ekuzivocavoca okunamandla. Umthwalo oyinhloko phakathi kwabo uwela emisipha eyenza isifuba, izinqulu, isisindo, izinyawo kanye nomhlane.
Iyini umphumela? Imisipha iqeqeshiwe futhi i-toned (kubandakanya imithwalo yegazi nenhliziyo). Isibalo sabo ngesikhathi esifanayo sanda kancane. "Ukushisa" amafutha, kuphelelwa isisindo esiningi (500 kcal / ihora).
Ubani owusizo? Iziguli ezine-dystonia ye-vegetative-vascular, ene-dyskinesia ye-gallbladder, i-cellulite, enezinkinga zokumiswa.
Ngubani ongakunconywa? Labo abanezinkinga eziningi, ukutholakala kwamalungu okufakelwa, i-arthritis, izifo zomgogodla (kuhlanganise ne-osteochondrosis), izicubu. Futhi angeke akhethe uhlobo lokuzivocavoca, njengalokhu, iziguli ezinesifo sokuphefumula, isifo sikashukela, umfutho wegazi ophakeme, isimiso senhliziyo. Kuvinjelwe ukwenza i-aerobics nokubunjwa ngesikhathi sokuya esikhathini.
IZINDLELA ZABANTU BAMASHA: UKUQALA, PILATES, KALLANETIKA, TAYZA, YOGA
Lezi zikhathi zonke zivivinya ngomthwalo omncane ngesikhathi sokuphefumula ezinkalweni, cindezela bese ubuyela emuva. Isikhundla sokuqala esiyinhloko sihlezi emgqeni noma silele phansi. Ukugxila ekusebenzeni okulungile kokunyakaza (kancane kodwa ngokuqinisekile), ukuzindla nokuzithiba.
Iyini umphumela? Ukuzivocavoca okunjalo kunciphisa imisipha, ukuthuthukisa ukuguquguquka kwemvelo, ukuqinisa isimiso sezinzwa, ukuthuthukisa ukuma.
Ubani owusizo? Iziguli ezimele ukulimala kanzima nokugula okulimazayo. Kunconywa ngokukhethekile ukukhetha uhlobo lokuzivocavoca, njengalokhu, kubantu abanenkinga "emuva". Ukuzivocavoca okukhethekile - kwabesifazane abakhulelwe - kuyoba usizo kumama ozayo. Ukuzivocavoca ukusebenza nokuphefumula - nge-asthmatics. Okuhle kubaqalayo.
Ngubani ongakunconywa? Labo ababhekene nokukhathazeka okukhulu kwe-circulatory.
UKUPHILA KWEZEMPILO: AMAKHULU AMAKHULU
Kuya e-gym. Kuhlanganisa ukuqeqeshwa kwesisindo ngokuphakamisa izisindo - kungukuthi izimbongolo, izinsimbi, izilinganiso, imigoqo, njll.
Iyini umphumela? Amandla omzimba akhula, ukukhululeka kwemisipha kudalwa, ukhiqiza amakhilogremu amaningi (460 kcal / ihora).
Ubani owusizo? Abantu abanempilo bathola ukudla okunomsoco futhi badinga ukushisa "ukushisa".
Ngubani ongakunconywa? Bonke labo abakwazi ukuzibandakanya ngokubunjwa nge-aerobics, kanye nalabo abanenkinga yokubona. Kusuka komthwalo wamandla, i-detectment ye-retina ingaqala. Labo ababhekene nemivimbo ye-varicose bangase babe ne-clot laceration.
UKUFANELELA UKUQALA: I-AQUAAEROBIC
Lokhu kwenziwa ukuvivinya umzimba emaphethweni-entanyeni emanzini. Khetha lolu hlobo lokuzivocavoca ehlobo lumnandi kakhulu. Isisekelo sabo sifana nokubunjwa, kodwa udinga ukunqoba ukumelana kwamanzi, okunikeza umthwalo owengeziwe. Isatshalaliswa ngokufanayo kuwo wonke imisipha. Awudingi ukwazi ukugebha. I-plus plus i-aqua aerobics iyasiza ekubhekaneni nesethi yokwehluleka kwesimo sayo: ukunyakaza ngaphansi kwamanzi kufihliwe ekukhanyeni amehlo, futhi lokhu kunikeza umuzwa owengeziwe wenduduzo nokukhululeka kubantu banoma yiluphi ubala.
Iyini umphumela? Imisipha ixhunyiwe, ukuhlelwa kwesikhashana kuthuthuka, isisindo esiningi sithunyelwa (680 kcal / ihora). Ukushisa kwesikhumba, imisipha namafutha angaphansi kwamanzi anikezwa. Kodwa-ke, kukhona okuncane: uma usebenza echibini elinamanzi achloride, isikhumba singasomisa.
Ubani owusizo? Lokhu kuyimpilo enhle kulabo abafuna ukuphulukisa i-osteochondrosis (ngisho eyinkimbinkimbi yesikhumba sayo sokuphikisana) kanye ne-arthrosis. Kuwusizo ezigulini ezine-veicic veins, ngoba ingozi ye-stasis yegazi iyancipha futhi ayikho ingozi yokusuka kwe-thrombus. Phakathi nezikhathi zokujikeleza kwegazi emzimbeni ngcono, ivolumu yegazi engena ezingxenyeni zangaphakathi iyanda, okuthuthukisa umzimba. Ngenxa yalokhu, i-aqua aerobics ibhekwa njengento ewusizo kakhulu kwiziguli ezinomsoco.
Ngubani ongakunconywa? Asthmatics kanye neziguli ezine-bronchitis ezivimbelayo. Bavunyelwe ukuqhuba i-aqua aerobics kuphela emva kokuvunyelwa kukadokotela, ngoba amanzi ngezinye izikhathi abangela ukuba babe nomuzwa wokuqina esifubeni. Lo msebenzi uvimbelwe futhi u-otitis ogulayo - isilonda se-tympanic singonakaliswa.
I-FASHION YOKUPHILA KUKHULU
I-GYROKINEZ - uhlobo lokuqina, ukulingisa ukunyakaza kwezilwane. Lokhu kufaka phakathi izakhi ze-yoga, ukunweba kanye nama-pilates. Isisekelo ukunyakaza kwemvelo komgogodla. Ukunyakaza kungagijima ukusuka komunye kuya komunye futhi kunikeze umbono wokudansa.
I-Strip Dance - ukunyakaza okunamandla nokuhamba kancane okunamnandi, okuhloswe ukufunda indlela yokuhamba kahle, ukudansa umdanso. Nakuba lesi sigaba ngokwalo ngokuvamile singenayo isibalo futhi awudingi ukudansa ngaphandle kwezingubo.
I-Tai Chi - inezinkomba ezintathu: umdanso, amasu okulwa kanye nesistimu yokuthuthukisa impilo jikelele. Ukuzivocavoca kwakhiwe ngokuvumelana kwabo futhi kuhlanganiswe.