Isiko lomzimba akufanele lisize kuphela, kodwa futhi sijabulise. Thatha uhlolo bese uthola ukuthi yini okungcono ukwenza. Lona ukuhlolwa okuzokusiza ukuthi uthuthukise impilo yakho. Phela, ukukhetha indlela yokwenza imidlalo ekulungele wena yilokho okudingayo ukuze uphumelele.
Ukubona u-Angelina Jolie ebhayisikobho ethi "Beowulf", ucabanga ukuthi:
♦ Ungamangala! Wenza izivivinyo eziyinkimbinkimbi ezifanayo nsuku zonke!
• Yonke le miphumela inikezwa amahora amaningi okuqeqesha ejimini.
▼ Yebo, akukho lutho olungaphezu kwemvelo nje umqeqeshi womuntu siqu kanye nesimo somzimba siqu.
■ Lesi sithombe sibuyiselwa ku-Photoshop. Kodwa unomfanekiso omuhle wemvelo, ngakho kwakungadingeki ukuba uhambe.
Ukudla kuwe ...
• Imikhiqizo emihle kakhulu engokwemvelo - ukuze kuzuze yona kanye neplanethi.
■ Inkinga yukuthi nginesifiso esihle kakhulu futhi kufanele ngisebenzise ngokuphindaphindiwe ukudla okuhlukahlukene.
♦ Yona kanye into ongayidingi ukuyikhawulela.
▼ ukushaja umzimba.
Umngane ubiza ucingo. Impendulo yakho:
▼ Ngizohamba Yebo! Ngizobuya ubusuku bonke kuze kube sekuseni.
■ Kulungile, nje ngaphambi komdanso, masibe ne-cocktail party?
♦ Kupholile, kuphela ukuba nethuba lokuxoxa futhi wenze abantu abajwayele ukuxhumana nabo.
• Hooray, ngiyakwazi ukuvuselela izicathulo ezivela ePrada!
Izinhlangano zakho ezintathu negama elithi "ukugijima":
▼ Ingabe ukunqoba. Lwela umphumela. Ukugijima ehlathini ehlobo.
■ isifundo semfundo esikoleni esikoleni. Okuthile okungaqondakali. Ukuhlukunyezwa.
♦ Imitha yokulinganisa inhliziyo. I-Treadmill. Isidlali se-MP3.
• Amafomu wezemidlalo afaka ama-Couture ahlanzekile, ama-sneakers Nike, izinwele zezinwele Ukufinyelela.
Isimo sakho semidlalo:
• Ngilindele imiphumela ephezulu uma usebenzisa umzamo omncane.
▼ Ngiyavuma, kodwa kuphela ngomfundisi oqeqeshiwe.
♦ Isifundo esihle futhi esiwusizo.
■ Angivamile ukuya ejimini, bese nje ngiziphazamisa. Angikuthathi ngisho ne-tracksuit nami.
Osebenza naye ngokuzumayo wanikela ukuba angene kwi-raba. Ukusabela kwakho kokuqala:
• Ingabe lo mdlalo?
■ Le ndlela ye-retro isivele iwela yonke imingcele enengqondo.
♦ umqondo omuhle!
▼ Ngithemba, uzokwenza ngaphandle kokulimala.
Ku-club yezempilo kukhona iphunga elimnandi, njengekamelo lokungena. Umcabango wakho wokuqala:
♦ Yebo, ngiyibeka ngokugcwele, futhi manje ngizizwa nginecala lokuthumba.
• Iphunga elimnandi emigodini yinto engenakugwemeka.
▼ Nansi esinye sezizathu eziningi engingathandi ukuya ejimini!
■ Le ncwadi ayisebenzisi nje kuma-atomizer amafutha anamakha. Lokhu kuyinhlamba, ikakhulu uma ucabanga izindleko eziphakeme kakhulu zekhadi leklabhu!
Bala ukuthi yimaphi ama-icon onawo, bese uhlola umphumela.
Nina eningi ♦
Funda ukudansa.
Udlala imidlalo hhayi ngoba ufuna ukuphambanisa imisipha noma ukulungiselela isikhathi se-bikini. Wena nje ufuna ukuzama konke futhi ujabulele konke. Futhi ngesikhathi esifanayo uthuthukise ifomu lakho. Kodwa-ke, awufuni ukucindezeleka kakhulu. Kuwe, ukuqina okuphelele umdanso phakathi nendawo yokukhethwa kwezinhlelo eziningi kanye nokunakekelwa kwabafundisi abanolwazi. Futhi ukuthi kumnandi futhi kuyathandeka. Lokhu kuyadingeka.
MFUMA UMSEBENZI: Mikhail Finagenov, oyinhloko yesikole sokudansa.
> Uma ukhetha iqembu eklasini, ungagxili inani labantu ehholo, kodwa ngempendulo ngomfundisi. Thola ukuthi uhlanganyele emincintiswaneni yomhlaba wonke, ngabe unezitifiketi zomuntu siqu. Uchwepheshe omuhle angabhekana neqembu labantu abangamashumi amabili, futhi ngamunye wabo uzofunda ngempela ukudansa.
> Amantombazane athuthukisa ukuhlanganiswa kokunyakaza kanye nepulasitiki, ukuphoqa wonke amaqembu ezinhlanzi ukusebenza futhi athuthukise kakhulu umsebenzi wezinhliziyo.
> Izifundo zokudansa zisiza ukususa ukuphoqa ngokomzwelo, ukukhululwa. Ngemuva kwezifundo zokuqala, ukuzithokozisa, ukunyakaza, ukuma, ukuguqulwa kwezinto. Futhi ngokushesha maduze kubonakala kuwo wonke umuntu hhayi kuphela emakilasini okudansa, kodwa futhi ekuphileni kwansuku zonke.
> Ngokushesha umphumela wokuqeqeshwa uzobonakala kanjani, kuxhomeke ekuziphatheni kwakho ngokomzimba nokuqina koqeqesho. Ngokwesilinganiso, umphumela uzizwa ngemuva kwamasonto amabili - inyanga.
> Ngokukhetha uhlelo lokudansa, awudingi ukugxila kuphela kumfashini. Isibonelo, ukukhethwa kwansuku zonke okwamanje kuyisithakazelo esingaphansi kwe-hip-hop eyintandokazi yomuntu wonke. Kodwa-ke, uhlelo ngalunye lunomqondo wezinga eliyinkimbinkimbi namandla. Ukudansa, izidansa zaseMpumalanga noma i-jazz yanamuhla zifanelekile.
> Isifundo esiphezulu sithatha amaminithi angu-55 futhi, ngaphandle kokufunda ukuhamba okusha, kufaka phakathi ukuzivocavoca nokuziphindaphinda kwento. Yenza okungenani izikhathi ezimbili ngesonto. Okuhle, ezine.
> Intengo yokubhaliselwa incike ezingeni lokufundisa kanye nenani labantu eqenjini, kodwa, njengomthetho, alilahli phansi ama-ruble angaphansi kwama-500 ngesifundo ngasinye.
NAKWENGEZIWE •
Thenga i-Simulator yamandla Hlela .
Ufuna ukufeza imiphumela ngaphandle komzamo omkhulu futhi ngokushesha ngangokunokwenzeka. Ukuhamba ekudleni ukuze ulahlekelwe amakhilogremu ambalwa akuyona inkinga kuwe, kodwa ukuya ejimini kuvamile izikhathi eziyinkulungwane. Ngaphezu kwalokho, awuthandi imisebenzi yemvelo - uma waba umdlali webhola, ngokuqinisekile uzobe esangweni. Eqinisweni, usanda kunquma ukuthi umphumela wemisebenzi yezemidlalo ngeke ngokushesha - uma kunjalo, futhi ungakholelwa kuwe. Ukuze ungene "emidlalweni enkulu", udinga ukuzivocavoca okulula, okwenza ngesikhathi esisodwa kwenza imisipha isebenze ngamandla futhi ikusize uthuthukise ifomu lakho. Isebenza ku-Plate Yamandla nomqeqeshi womuntu siqu kufanelekile.
UKUVELA UKUQALA: URushan Sabekov, umqeqeshi wakhe we-Power Plate Institute.
> I-main kanye yamakilasi e-Power Plate yilapho engakapheli isigamu sehora unesikhathi sokwenza okuningi njengokusebenza okuvamile kwamahora amabili. Ukudlidliza kwe-simulator kukhuthaza ukukhishwa kwe-muscle esebenzayo: izikhathi ezingu- 25-50 ngomzuzwana kunama-2-3 izikhathi, njengamanye ama-simulators.
> Awukwazi ukuza bese ubuza: Ngifuna ukuphambanisa kuphela iziqhwa nesisu, okunye akudingekile. I-Power Plate ithinta zonke izingxenye zomzimba.
> Ukuze ufinyelele umphumela omkhulu ngemuva kwamakilasi ku-simulator, udinga ukwenza umzimba wokulula nokusikhipha.
> Kakade emva kwemizuzu engu-20-30 yemizimba yokuzivocavoca ifika ku-tonus. Ngakho-ke, kunengqondo ukukwenza ekuseni, ukuze ube nesimo esihle usuku lonke.
> Ngaphambi kwesigaba sokuqala uzothola uhlu lwezingqinamba: ukuqeqeshwa akukhuthazwa ngesikhathi sokukhulelwa, futhi uma uhlushwa izifo zenhliziyo noma izifo ezinzima.
> Ungakwenza ngokwakho. Kukhona ngisho nemodeli ekhethekile e-Mu5 enezilinganiso ezincane kune-salon. Izindleko zihlanganisa ukulethwa kwekhaya kanye nezeluleko zezochwepheshe.
> Okukhethwa kukho okungcono kakhulu yisizukulwane sakamuva Power Plate Pro5.
> Uma usebenzisa izikhathi ezimbili noma ezintathu ngesonto, umphumela ubonakala ngemva kwezinsuku eziyisihlanu. Intengo ejwayelekile yesifundo sehora lesigamu yi-ruble ka-2000.
UNENYE ▼
Sebenza ekhaya.
Ucabanga ukuthi umzimba wakho uyindlela ehlelwe kahle efuna ukuthuthukiswa ngokucophelela nangokuhlakanipha. Akulungile ukwenza izinto zokuzivocavoca, akwanele ukufudumala noma ukuphazamisa amalunga emsamo wezemidlalo - akusikho ngawe. Okokuqala, uyakhathalela isimo sakho sengqondo sempilo nokuvumelana. Uyakwazisa induduzo. Yonke indawo nakuzo zonke izinto. Ufuna ukusebenza ezindaweni ezithile, kunokusebenza ngendlela eyinkimbinkimbi. Thola umqeqeshi wakho futhi wenze ukufaneleka ekhaya. Lokhu kungokwenu - indlela engcono kakhulu.
MVUMELA UMBULI: Natalia Pronina, umdlali wezwe omine ngesikhathi sokuqina.
> Izifundo ngabanye ngesikhathi sokulondoloza ekhaya - asikho isidingo sokufika ekliniki yokuzivocavoca, shintsha izingubo, uthwale izesekeli zokugeza futhi usule ikhanda ngemva kokugeza. Futhi umqondo wokuthi umqeqeshi okhokhelwa kakhulu uzofika kuwe ngokuyisishiyagalombili, usuvele ulungisa isimo semidlalo.
> Kungakhathaliseki ukuthi amakilasi asekhaya azosebenza kangcono kunesikhungo sokuzivocavoca kuncike ekufundiseni kwakho kanye nezinga lokuqeqeshwa komqeqeshi. Kodwa iqiniso lokuthi bakhululekile kakhulu yiqiniso.
> Awukwazi ukwenza ngaphandle kwama-simulators. Ubuncane obudingekayo: ibhentshi lokuguqula umshini wokushisa (nge-angle eguquguqukayo), ama-dumbbells, ama-hyperextensions, ama-bodybuilders, ama-vulve aqonde futhi aphikisiwe. Izinga lokutshalwa kwezimali lixhomeke kumikhiqizo ekhethiwe nezifiso zakho.
> Ukuqeqeshwa okujwayelekile, kufana nesikhungo sempilo, kuhlala cishe ihora nengxenye futhi kuhlanganisa ukufudumala, ukuzivocavoca umzimba, ukwelula nokuzivocavoca umzimba eziyisithupha kuya kweziyisishiyagalombili.
> Ukuthola umqeqeshi omuhle womuntu akulula, amagama kanye noxhumana nabo ochwepheshe bayadluliselwa ngokoqobo kusuka emlonyeni. Kodwa konke okufanayo, into esemqoka okudingeka uyiqaphele lapho ukhetha umqeqeshi wokuzivocavoca yisifiso sakhe esiqotho sokukusiza ukuba ufeze umphumela. Imigomo yokukhokha akumele imkhathaze kuqala.
> Ungaphansi kwamabili noma kathathu ngesonto, ngaphandle kwalokho ngeke kube nomthelela ekuqeqesheni. Intengo yomsebenzi wesikole owodwa nomqeqeshi womuntu siqu uqala kusuka ku-ruble angu-1500.
UNEZIYE ■
Bhalisela i-Pilates.
Ukukukhathalela, udinga indlela ekhethekile. Okuthile abomagazini abakubhala ngakho esigabeni esithi "Amathrendi", lapho izintombi zingakholelwa khona, kodwa yini ngokuvumelana ncamashi nombono wakho okhethekile wezwe nomzimba wakho. Indawo yokufundela kufanele ibe yinto engavamile futhi ngokuqinisekile ayithandi iklabhu yokuzivocavoca enokuzivocavoca okukhulu kwabalimi bomzimba. Ngokuqinisekile kufanele wenze i-Pilates. Ngikholelwa, lokhu kuzokulandela.
XHUMELA UMBONI: UNatalia Tsvetkova, umfundisi wePilates.
> I-Pilates ingenye yezinhlelo ezimbalwa ongaqeqeshelwa ukuqina okuyisisindo semisipha (okungukuthi, imisipha eqondisa umgogodla, kanye nemisipha yesisu nesisu).
> Pilates izokufundisa indlela yokulawula umzimba wakho futhi ukwandise ithoni yakho yemisipha. Kungaba kuhle, kunanoma yiliphi izinga lokulungiselela ngokomzimba. Ukuphishekela, kuzodingeka ugcine njalo ucindezelekile bese ucacisa endaweni osebenza kuyo njengamanje.
> Ukuzivocavoca kungenziwa emasimini kanye namasimulator akhethekile, okuthiwa "ama-Cadillacs", "imibhede" futhi "ukuphikisa." Noma kunjalo, konke lokhu kuzodingeka kancane kancane, uma uqaphela izinga eliyisisekelo le-Pilates.
> Kuphumelela kakhulu ukubandakanya ema-pilates eqenjini elincane noma ngabanye nomeluleki, ngoba ukunemba komzimba ngamunye kubaluleke kakhulu kulo mdlalo.
> Kunezikhombisi ezimbili e-Pilates: izikole zaseLondon naseNew York. ERussia, ngokuvamile bafundisa okuthile phakathi - kuxhomeke ekuthandweni okuhle komfundisi.
> Umphumela wokuqeqeshwa uzobonakala ngenyanga, kodwa kuphela esimweni ukuthi uzobe wenza okungenani kathathu ngesonto. Isifundo esiphakeme sithatha amaminithi angu-55.
> Intengo yesifundo incike endaweni yenkampani, ukutholakala kwezitifiketi zomhlaba wonke kanye nenani labantu kuleli qembu. Ukuqeqeshwa ngabanye nomfundisi kungadla ama-ruble angaphezu kuka-3000.