Ehlobo, ungazikwazi ukuzisola ngokukhethekile lapho udlala khona futhi ujabulele umoya omusha nokukhanya kwelanga ngenzuzo yesibalo. Ukufaneleka komgwaqo kuyadingeka ngalesi sikhathi sonyaka kunanini ngaphambili! "Izinkanuko zabesifazane" zitshela ukuthi yiziphi izivivinyo ezifanelekayo ohlelweni lokuvulwa komzimba.
Ukuthokozisa kakhulu nokuthi iqiniso lezemidlalo alingekho liyadingeka: kwanele ukuthatha izingubo ezivela emikhondweni yemvelo, mahhala, hhayi ukuvimbela ukunyakaza.
Futhi nokunye okunye: ngokuqashwa noma imisebenzi emphefumulweni omusha ngokwawo ngokwayo noma yini okufanele uyithathe akudingekile . Azikho izikhwama, imishini yezemidlalo - inkululeko ephelele yesenzo! Indawo yamakilasi ingaba ipaki, isikwele, ihlathi, insimu, ibhange lomfula ...
Uhlelo lokuqeqesha ungahlukanisa, uguquke futhi ulusekele njengoba uthanda, uguqule yonke imisebenzi ibe yeholide lomzimba nomphefumulo.
Konke kuqala - ukuhamba
Yiqiniso, kungcono ukufika endaweni ekhethiwe yokuqashwa ngokwakho. Hamba ngenjabulo, ngamandla, ngezikhathi ezithile ukusheshisa ijubane noma ukugijima . Ekuhambeni kwakho awukwazi nje ukubukeka ubuhle bemvelo, kodwa futhi wenze ezinye izivivinyo eziwusizo. Isibonelo, ukuphefumula.
Thatha ithuba: ukuphefumula esiswini, ukugcizelela ngokwemigomo noma ukuphumula imisipha - lokhu uhlobo lokuqeqeshwa komagazini, okuwusizo kulolu hlobo.
Yenza ukuvocavoca kwamehlo - ukuchofoza, ukunyakaza kwama-eyeballs ngezindlela ezihlukile. Uma kungabikho muntu okubonayo, hamba ngesigaba sezindlela ezithendeni, amasokisi noma emuva - uqeqesha ukuhlanganiswa kwezinyathelo. Ukuhamba wodwa, ungazindla, ungabi namahloni.
Ukuphuma ungene emadlelweni ngotshani obukhulu, uthathe izicathulo zakho uhambe ungagqoke izicathulo emanzini okutshala, uthabathe izimbali namabhotela. Kunokuba kungabi ngengqondo? Glade - indawo ekahle yokushaja.
Khumula emva kokuhamba bese uqala ukuzivocavoca. Kungaba ukuguqulwa nezandla, ukujikeleza kanye nokujikeleza kwe-torso, ama-squats, ama-asan yoga ...
Ingxenye yemizimba yokuzivocavoca yenza, ukuqoqa intonga ebanzi, itshe eliphakeme noma ukulinganisa kwemvelo . Ngenduku, ngendlela, kungenzeka ukuba usebenzise izivivinyo ekuthuthukiseni imisipha yangemuva, ukubhebhezela phambili nokuguqula i-trunk.
Ihamba ngendlela iregi enkulu (ibhentshi epaki nayo ifanelekile) iyisimulator esihle kakhulu sokuqinisa imisipha yemilenze. Ukuhlala kuso, phakamisa futhi unciphise imilenze yakho, yenza isisindo sokuzivocavoca. Izikhathi eziningana zihamba ngelogi ezingenalutho, ziqeqesha ama-vestibular futhi zihlaziye ama-biocurrents ezinyaweni ezinyaweni.
I-log ebanzi ngaphandle kwamafindo, ehlezi phansi, angashintsha ibhodi lesinyathelo . Yenza ezinye izenzo kusuka esiteji-aerobics, usebenzisa izindlela ezahlukene zokuphakamisa kugi bese uguquguquka nayo.
Hambisa ngokwemvelo, uqeqesha imisipha yesisu, izinyawo nemilenze. Xhuma ukunyakaza ngezandla zakho: ngesinyathelo ngasinye, phawula izandla zakho phezulu, uzidonsa phambili, wenze ukunyakaza kwe-wavy. Thatha izandla phezu kwengubo - umthwalo omuhle kakhulu ebhantshini eliqhakazile.
Ngemuva kokuqeqeshwa, phomula, hlala, uhlezi emuva kwesiqu somuthi, ugcwele amandla akhe okuphulukisa.
Ukuqeqeshwa kwamandla ebhentshini
Imisipha yebhande lehlombe
Qinisekisa imisipha yesifuba, amahlombe, izingalo, iziqhotho, ama-shins kanye nomshini wokunyathelisa ungaba epaki ngebheke elivamile.
Isikhundla sokuqala
Gcizelela ukugxila ezandleni ezingaphezulu, ucike emhlabathini, ubeke emaphethelweni emahlombe futhi ngokuqinile ngaphansi kwamahlombe, nezinyawo, futhi uhlukaniswe ububanzi bamahlombe, ebhentshini.
Isenzo
Qinisekisa imisipha yomshini wokugcoba, ugoqe izingalo zakho ezinhlangothini, uwafake ezinhlangothini, futhi wehlise ingxenye engaphezulu ye-trunk emhlabathini, ngaphandle kokugoqa noma ukujikijela umhlane wakho - umzimba wonke kusukela phezulu kuya kwesithende kufanele ube umugqa oqondile. Bamba endaweni ephansi okwesibili, uqondise izingalo zakho bese ubuyela esimweni sokuqala.
Ngokuba imisipha yezandla, izinyathelo kanye nomshini wokunyathelisa
Isikhundla sokuqala
Hlala emaphethelweni ebhentshi, ubambe izandla zakhe ngaphesheya kwesiqu, izintende zingaphansi kwamahlombe.
Kanciphisa kancane isikhumba emaphethelweni ebhentshini, ngenkathi ukwenza izinyathelo ezincane phambili kuze amadolo akhonze ngaphezu kwezingxenyeni, ngenkathi engagxothi amahlombe ebhentshini. Dlulisela phambili unyawo lwakho lokunene bese ubeka isithende sakho phansi.
Isenzo
Ukujikijela izingalo zakho ezinhlangothini bese udonsa amahlombe akho emuva, wehlisa izintambo zakho eduze komhlabathi, ngenkathi uhlunga imisipha yakho futhi uletha idolo lakho lesokudla esifubeni sakho. Qinisekisa ukuthi izandla zakho azihambisani ne-angle engaphansi kwama-degrees angu-90.
Bamba okwesibili bese uqondisa izingalo zakho ngenkathi ulungisa umlenze wakho wokunene, ngaphandle kokuthinta unyawo lomhlabathi. Phinda ukunyakaza izikhathi ezingu-4-6, ngaphandle kokunciphisa unyawo emhlabathini, ngemuva kokusebenza komunye umlenze. Ukuphumula amasekhondi angu-30 bese ulandela enye indlela.
Imilenze, izintambo bese ucindezela
Izihlahla zepaki ziyi-simulators enhle kakhulu ezisiza ukuqinisa imisipha yemilenze, izintambo kanye nabezindaba.
Isikhundla sokuqala
Themba ngemuva kwakho ngezinyawo zakho esihlahleni, ugoba umlenze wakho wokunene emadolweni, ume emhlabathini, uqondise umlenze wakho wesobunxele uphinde uhlale unyawo lwakho esihlahleni, izandla zihanjiswe eceleni kwesiqu, izintende phezulu.
Isenzo
Qinisekisa izintambo bese uphakamisa isikhumba phezulu ukuze umzimba kusuka emahlombe kuya kwesokunxele unyawo oluqondile, bese ubuyela esimweni sokuqala. Yenza indlela eyodwa, bese umlenze owodwa, uhlala imizuzwana engu-30 bese uphinda umsebenzi.
I-Aqua aerobics - enhle futhi ewusizo
Ukushisa kuhamba ngaphezu kwama-degrees angu-30, ukugijima nezinye izivivinyo angeke kwenziwe ngenxa yokushisa. Kodwa eduze kwalo - isitsha. Ngakho ungenza ama-aqua aerobics.
Ukuzivocavoca emanzini - injabulo emzimbeni, ikuvumela ukuba uqeqeze amaqembu ahlukene ama-muscle. Ngaphezu kwalokho, lezi zivivinyo ziphumelela kakhulu ekulwa nokukhuluphala ngokweqile , futhi konke lokhu - ngaphandle kwemizamo eqeda amandla futhi "ukujuluka kwesikhombisa".
Okokuqala, noma yikuphi ukuzivocavoca emkholomu wamanzi kulula ngisho nalabo abangekho emdlalweni wezemidlalo. Okwesibili, imisipha emanzini iphumula imisipha, futhi ukukhathala akuzwa.
"Izibalo zamanzi" zinika umzimba ithuba lokuzivumelanisa nezimo ezihlukahlukene: uma sisuka emanzini, sizama ukugcina ibhalansi, wonke amaqembu omzimba asebenza.
I-ADVICE
Ungagijimeli emanzini "kusukela ekushiseni, ngokushisa" - lokhu kuyingozi kakhulu enhliziyweni. Ekuqaleni, cwilisa kancane elangeni, bese kuthi imizuzu engaba ngu-10 uhlale emthunzini.
Ungagezi kuze kube yi-goosebumps : shiya amanzi lapho umzimba usuzwa imfudumalo emnandi. Ngakho, senza lezi zibalo.
"Ukugijima emanzini"
Hamba ngqo, izingalo zisakaze eceleni. Qinisekisa isisu. Phakamisa umlenze wesokunxele, uguqe emadolweni ezingeni lethanga. Yehlisa umlenze wakho ngqo.
Yenza lo msebenzi ngenye inyawo. Phinda izikhathi ezingu-20. Lokhu kuhloswe kwenzelwe ukuqeqesha imisipha ye-front yangaphambili kwethanga.
I-Crab
Isikhundla sokuqala siyafana. Bhonzisa umlenze wesokudla bese uzama ukuthinta isithende ngesithende. Yehlisa unyawo lwakho. Yenza okufanayo ngonyawo lwakho lwesokunxele. Yenza lo msebenzi, ulandele imilenze, izikhathi ezingu-20.
Seahorse
Hamba ngqo, izingalo zisakaze eceleni. Umlenze wesokunxele ugobile emadolweni. Yenza ukubuyela emuva ngomlenze ogobile. Phinda usebenzise izikhathi ezingu-20, bese ushintsha umlenze. Ngosizo lwalolu hlelo, imisipha yamadokodo iyaqeqeshwa, isihlalo sinamandla.
"I-Dolphin"
Phuza ngokuqondile emanzini, ngaphandle kokuthinta phansi kwezinyawo. Amandla asakazeka. Ngomzimba wakho uphendulela phambili, landela ukunyakaza, njengokungathi ukhuphuka izitebhisi, imizuzu emihlanu. Ukukhuphuka "emanzini" angaphansi kwamanzi kuzosiza ekuthuthukiseni imetabolism nokuqinisa imisipha yemilenze nezinyawo.
Ngemva kokuphuma emanzini, hamba emhlabathini. Ukugijima eduze komfula noma ogwini lolwandle kuyindlela efanele yokubonisa imilenze emincane emva kweholide .
Ehlobo emoyeni omusha ungaletha inzuzo eningi kumuntu wakho kanye nempilo yakho! Ngakho-ke, ukuya emvelweni, ungakhohlwa ukuthatha ibhola, intambo nawe, futhi ngaphezu kwalokho sebenzisa imishini yempilo yemvelo. Yiba mnandi futhi unempilo!
Inna ININA
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