Lokhu kuyisiqalo: uma usukhulile uba, uma uthanda kakhulu intsha bese uzama konke okusemandleni akho ukukugcina. NguBrigitte Bardot kuphela ongakwazi ukukhuluma ukuthi: "Angisoze ngahlukana nemibimbi yami, ngoba ngangibiza kakhulu."
Futhi abesifazane abaningi bafuna ukuhlala bebancane isikhathi eside ngangokunokwenzeka.
Ungazami "ukuqhubeka" nomyalo we-instructor, ikakhulukazi okokuqala: bala inani le-pulse bese unciphisa umthwalo uma inhliziyo ishaya "pop" ngokubaluleka.
Esikhathini sonke siyahamba: nezimonyo eziningi, kanye nokudla, kanye "nezikhali ezinzima" ngendlela yokuhlinzwa epulasitiki. Namuhla, ukulungisa izinguquko zangaphandle ezihlobene nobudala akuyona inkinga ekhulu kakhulu. Kodwa ngeshwa, akuzona zonke izibonakaliso zeminyaka ezingasuswa, besebenzisa kuphela izimpumelelo ze-cosmetology. Hhayi ngaphandle kwesizathu kusukela ezikhathini zasendulo kwakukholelwa ukuthi iminyaka yangempela yowesifazane kuqala kokunikeza izandla zakhe ... futhi.
Kuyinto elula yokunyakaza okuyiyona inkomba yombuso omuhle wenyama yonke, ngakho-ke intsha engokwemvelo yowesifazane. Ungakwazi ukuqeda imibimbi, ufake amazinyo amhlophe, uqinise isisu bese uphinda uzitholele isisindo sesishiyagalombili, kepha umzimba awukwazi ukukhohliswa. Uma ungayisekeli esimweni "sokusebenza", isinyathelo sokuqala emadolweni ahlangene-nokho sizonikeza konke okuhlangenwe nakho kwakho kokuphila.
Akumangalisi bathi ukunyakaza kungukuphila. Amakilabhu enempilo yanamuhla anikezela izinhlelo eziningi (ngezinye izikhathi ezingaphezu kwezingamashumi amane) lapho kuthiwa, uzosebenzisa ngokusemandleni futhi ngosizo lomzabalazo wokuzikhandla ngokomzimba wokuthuthukisa i-ex-terrier. Kodwa ungakhetha kanjani ukuqeqeshwa okulungile kukho konke lokhu?
Masibe neqiniso: akunakwenzeka ukubhekana neminyaka engama-40 ngobukhulu obufanayo njengama-20. Futhi ngisho nokulimaza.
Indlela yokufinyelela ekukhethweni kwezinhlelo zemidlalo yeminyaka yobudala?
U-Lelya Savosina, umqeqeshi wezempilo kanye nommeli wenhlalakahle, umengameli wenkampani yezempilo Wellcom weluleka ukuqala ukuhlola okuhlosiwe kwempilo yabo. Njengomthetho, ukunakwa okukhethekile kufanele kukhokhwe esimweni senhliziyo, amalunga, umgogodla nemithambo yegazi: yizingxenye zendlela "ephilayo" ephilayo ehambisana kakhulu nesikhathi, okusho ukuthi ukuqeqeshwa kwabo kudinga ukukhulunywa ngokukhethekile.
Ukuzivocavoca umzimba ekusebenzelaneni nokuguga (imisebenzi yokulwa nokuguga) kufanele kuhloswe ekuthuthukiseni ukunikezelwa kwegazi komzimba, ukuvimbela i-osteochondrosis nokuguqulwa kwamathambo, ukulungisa ukuma nokuthuthukisa ukomoya ohlinzeka ebuchosheni.
Umthetho oyinhloko wokukhetha uhlelo lwezemidlalo "kulabo okufanele ..." kufanele kube yilowo nalowo nomthwalo womthwalo. Ukuze uthuthukise ukusimama, ungenza ama-pilates noma ukuqeqeshwa kahle. Swayipha ucindezela futhi uqinise umgogodla uzosiza izifundo ezikhethekile zamandla, isibonelo, ukuqeqesha okusebenzayo.
Uma wenza noma yikuphi ukunyakaza, into esemqoka yi-smoothness, tempo slow, ukungabi khona kokunyakaza okubukhali, ukuqhuma nokushaya. Akufanele kube khona ukunyakaza okude okwesikhashana (isibonelo, kwibhayisikili elimisiwe, ukuhamba ngezinyawo kufanele kuguqulwe ngokungapheli imizuzu engama-15). Ngcono nakakhulu, uma isakhiwo sokuzivocavoca kuhilela ukuvivinya umzimba hhayi ngokusho kwe-akhawunti yomfundisi, kodwa ngesikhathi sokuziphefumula kwakho. Ngisho nomculo kubalulekile: isigqi esicacile, esiqhekekile, esingaqediwe simane sichazwe ngokuqondile, kodwa umculo wangemuva, umculo ozindla uyobe ulungile.
Ukuhlaziya okukhethekile
"Ukuze uzuze imiphumela emihle kakhulu, noma yimiphi imisebenzi yezemidlalo kufanele ibe ngokuyinhloko." Ukulandela nje imiyalo yomqeqeshi akuyona yonke into. Udinga ukulalela umzimba wakho, uqonde ukuthi uyakuthanda yini nokuthi ungenzani. , hhayi umthwalo "Angikwazi", kodwa, ngokuphambene nalokho, ukuthola injabulo nokujabula kuzo zonke izinhlangano, futhi ngokuhamba kwesikhathi ukunyakaza okunjalo kuyoba ngokwengeziwe. "
Ungakwazi
ULelya Savosina, umqeqeshi wezempilo kanye nommeli wenhlalakahle, umengameli we-wellcom inkampani iWellcom: "Zonke izindlela zokuqeqesha, ukuqeqeshwa okulinganiselwe nokudidiyela ukunyakaza kufanelekile ukubhekana nezinkinga zeminyaka."
- I-Pilates, ama-stretch-courses ahlukene, ama-exercises ngebhola lomzimba we-gymnastic (fitball) - lokhu kuvela ezinhlelweni zamandla. Ngomdanso - IsiLatin, ukudansa kwesisu, umzimba we-ballet. Okufanelekile, kufanele ukhethe kuphela lezo zigaba lapho ukunyakaza kuhamba khona ngokusheleleka, hhayi okubukhali.
- Uma iklabhu yokuzivocavoca inenkambo yokuzivocavoca okuphefumula (izinga elingcono lokuqala) - elimangalisayo, ungadluli!
- Ibhuku lokubhukuda - ukubhukuda, i-aqua aerobics kanye nokujwayelekile yonke imisebenzi engenzeka emanzini: ngenxa yokumelana kwamanzi, imisipha (nokuqiniswa) ukusebenza ngaphezulu, futhi umthwalo emajoyini awuncane.
- Amakilasi, lapho, ngaphandle kokusebenza ngokomzimba, ukunakwa kudinga ukuhlushwa, ukuzindla, ukuphathwa kwamandla angaphakathi. Lokhu kungaba yi-yoga, i-tai kanye neminye imikhuba yaseMpumalanga. "
Kungenzeka ukuthi usebenze ejimini kuphela ngokulawula njalo umqeqeshi, imithwalo yamandla kanye nesisindo - encane. Gwema ama-simulator enikeza umthwalo oqondile: ukwelula okwengeziwe nokucindezela komgogodla uma umuntu esekhulile akusiyo kuphela okuwusizo, kodwa ngisho nokulimaza.
Ukubala i-pulse
- Phakathi nanoma yikuphi ukuqeqeshwa udinga ukuqapha ukushayela kwakho: imvamisa yayo akufanele idlulele ama-140 beats ngomzuzu (imodi enhle ingu-120). Emasimulator amaningi anamuhla kukhona counter counter, uma kungenjalo - kungcono ukusebenzisa counter isongo-pulse counter.
- Esikhathini sokuhamba ngezinyawo kungcono ukugijima, kodwa ngokushesha uhambe, uguqule ijubane, futhi uma kungenzeka, i-angle yethrekhi: ngenkathi yokuqeqesha yonke imisipha yemilenze kufanele isebenze.
- Kuhlu lwamasevisi amaningi amaqembu e-fitness kukhona amakilasi ahlukahlukene e-cardio. Ngokwesibonelo, ukuhamba ngebhayisikili kuyisimo esikhethekile sokuvivinya umzimba emabhayisikili. Kuhle kakhulu ukuqeqesha imisipha yakho yenhliziyo. Kodwa-ke, kunomkhawulo obalulekile: ukuhamba ngebhayisikili umthwalo ongathà sina, izindlela zokuthi "ukushayela egqumeni", "ijubane", njll, zidinga ukunakwa ngokwengeziwe. Ungazami "ukuqhubeka" nomyalo we-instructor, ikakhulukazi okokuqala: bala inani le-pulse bese unciphisa umthwalo uma inhliziyo ishaya "pop" ngokubaluleka.
- Gwema amakilasi lapho ukunyakaza okuvamile nokuphazamiseka kuqhutshwa khona.
- Dlula uhlangothi lwebhokisi, i-tai-bo, i-karate, i-wushu (nokunye ubuciko bokulwa).
- I-aerobics yama-classic ayifanele.
- I-Flamenco nesinyathelo akuyona indlela engcono kakhulu yokuthinta amajoyina: lokhu kuwumthwalo omkhulu wokusebenza.