Imigomo eyisisekelo yomsebenzi esetshenziswa yi-BodyBalance
Ukulinganiswa komzimba kuhlanganisa inhlanganisela yezinyathelo ezifana ne-kinesiotherapy, i-yoga, i-pilates, elula. Zonke izinyathelo lapha zenziwa zilele emgqeni noma zimile ngesivinini esilinganiselwe, zizwakala umculo wokuzola. Umsebenzi onemibandela uhlukaniswe izingxenye ezintathu. Engxenyeni yokuqala, ukunyakaza kwenziwa endaweni yokuma - ukuguqula umgogodla, okuqinisa imisipha ye-oblique ngosizo "lonxantathu" kanye nemithambeka ye-Static. Futhi, imisipha yamathanga namadolo asetshenziselwa i-posioga yendabuko - isosha. Ukunyakaza lapha kukhiwa ngokugeleza kusuka komunye kuya kwesinye, ngakho ukucindezeleka kwemisipha kudluliselwa kalula, kunokuba isayensi yezingcingo.
Ku-press and spine, kukhona umthwalo ovela endaweni elele phansi engxenyeni yesibili yokuqeqeshwa. Lesi sigaba singalinganiswa nezifundo zePrantes - "ibhuloho lehlombe", "ukubhukuda", "ikhulu", "ukunweba i-cobra". Ingxenye yesithathu yokuqeqesha ihlanganisa ukwelula nokuma endaweni yokuthula. Kumele uqaphele ukuthi ngezinye izikhathi ezinye zokuqeqeshwa komzimba kutholakala engxenyeni yokuphetha komsebenzi wezingxenye zokuzindla.
Ngalesi sikhathi, isifundo sandisa ukuhamba kwamajoyina, futhi ngokusebenza ngesisindo saso kanye nokwehlukaniswa kwemisipha, imisipha iqiniswa, futhi iqembu lezinhlanzi eziyisisekelo lidlula. Lapha zonke izinyathelo ezisetshenzisiwe zikhethwa ukuze ngesikhathi sokuqeqesha okuzolile, ukusetshenziswa kwekhalori kwakungaphezulu. Ngokusho kwedatha yonjiniyela, umsebenzi owodwa we-Body Balance ungashisa cishe amakholori angu-450. Ngakho-ke, kungaphetha ngokuthi ukuqeqeshwa okunjalo okuzolile kuyindlela yokusebenzisa imali.
Uyini umehluko emkhatsini womzimba womzimba kusuka ekuqeqesheni olunye uhlobo
Ukulinganisela komzimba ukugeleza okubushelelezi, uhlamvu olunamandla, ukusuka ekuhambeni kolunye kuya kwesinye, ngokungafani ne-Pilates eyisisekelo neHatic Yoga. Isifundo se-BodyBalance siyisikhumbuzo se-Tai Chi master class, esasakazwa kuthelevishini. Ngokuzivocavoca okunjalo, ukuhlukumeza komzimba kungacabangi, ngoba lapha enye ihamba kahle ngokunye. Lapha izifundo eziyinhloko zibonwa njengezokuzivocavoca ngomusa ophumuzayo, ngesikhathi sokuzivocavoca, kusukela emizamweni esetshenziselwa iziqhwa ngeke zishukume, njengokwesibonelo, kuma-callanetics. Ngosuku olulandelayo emva kwamakilasi ungase uzizwe ubuhlungu obukhulu emisipha, futhi ngesikhathi esifanayo uzibuze ukuthi uvelaphi.
Ukuzivocavoca ukulahlekelwa isisindo ekulinganisweni komzimba
Ukuzivocavoca komlingiswa ofanayo kufakwe enkingeni, ngokuphindwe kathathu ngeviki. Noma yikuphi ukutadisha kwenziwa ngaphakathi komzuzu owodwa, futhi kuyadingeka ukuba ume phakathi kokuhamba, imizuzwana eyishumi. Ukuzivocavoca kufanele kwenziwe emva komunye, futhi ngemva komzuzu owodwa uphumule emva kokugcina, bese uphinda ukujikeleza kwesinye isikhathi noma kathathu. Ungasebenzisa futhi amaminithi amaminithi angama-20 amaminithi amafutha okushisa okusebenzayo. I-warm-up ingenziwa futhi ngosizo lomqeqeshi wezentwasahlobo noma ngokuyishintsha ngokugijima noma ukuqeqesha ngephini elihambayo. Ezinsukwini ezingenakho ukuqeqeshwa, kubalulekile ukwenza umzimba we-cardio, njengokudansa, ukuhamba kwezemidlalo ukuhamba kwesisindo. Ungakwazi futhi ukugcwalisa ama-disassemblies afanayo kumavidiyo we-aerobic.
Ukuzivocavoca. Ukuphakama "kokugwinya"
Uma uqonde, kudingekile ukuthi ubeke izinyawo, uqinise isisu, uphendule isipapula phambili, uphakamise amahlombe ezindlebeni. Isimo esinjalo "siyisisekelo" ebhalansi, ngakho-ke, kuzo zonke izivivinyo ozidingayo ukugxila kuso. Ukukhathala, udinga ukunciphisa isidumbu somzimba esigodini, ukuze umzimba uhambisane nesitezi, futhi kufanele uthathe ingalo yakho yokunene uphakamise unyawo lwakho lokunene. Umlenze, osebenza njengesekelo, ungahle ukhanyiswe, kanti isandla sokunxele singakhulelwa ukuze sifinyelele phansi futhi siwehlise. Lesi sikhundla sidingeka ukuba sibambe imizuzwana eyishumi, futhi okwesikhashana, siphinde sisebenzise umlenze ofanayo, futhi ngemva kokuphela kwesikhathi imizuzu, shintsha unyawo lwakho.
Zenza kabili. "Ithebula" linamandla
Isikhundla setafula siyindlela elandelayo: ukuletha isikhalazo kumgogodla, qinisa umshini wokunyathelisa, izandla kanye ne-golenitis. Kulesi sikhundla, kubalulekile ukulinda imizuzwana embalwa. Ngesikhathi esifanayo, imisipha yamagundane kanye nemisipha yomzimba kumele izwele. Khona-ke, ukuphonsa phansi endaweni yokuhlala, kuyadingeka ukuba udwebe umcibisholo endaweni enkulu, kuyilapho ugcina umsindo olula wemilenze nezandla. Ukunyakaza kuyaphindaphindiwe ngomzuzu owodwa.
Ukuzivocavoca ezintathu. "Inja"
Kudingekile ukuba uthathe isikhundla, ubheke phansi kanje: izinyawo nezintende zezandla zikhona phansi, kanti isikhumba sesifuba kufanele sithele esilingeni, amahlombe aphendukile futhi emuva kuqondile. Ungakwazi ukuqondanisa isikhundla esitholwe ngomzimba ngencwadi ethi "L". Ngemuva kokuma kule ndawo imizuzwana eyishumi, kufanele uqhekeze unyawo lwakho lokunene phansi bese ukhuphula isifuba esifubeni sakho. Lesi sikhundla kufanele siphinde sibekwe imizuzwana eyishumi. Khona-ke imilenze ishintsha.
Ukuzivocavoca ezine. Ijaji lezintambo
Ukulala ngesisu sakho, kufanele uqede umzimba ngezandla zakho kusukela phansi, uthathe izandla zakho ngemuva, uziphendulele ngaphakathi nge-triceps yakho. Futhi lapho ukuphulukiswa kwesandla, phakamisa uphinde ugoqe ezintendeni zekhanda. Bamba lesi sikhundla imizuzwana eyishumi. Phinda inqubo ngomzuzu owodwa.
Qalisa isihlanu. Isibambo sokwethenjelwa nokukhanyisa
Ukukhohlisa ohlangothini lwaso, kubalulekile ukugoba ingalo yokusekela ku-elbow bese uyibeka ngendlela yokuthi i-forearm isingenise phansi phansi. Ukuphakamisa umzimba, kufanele uhlale ngokusekelwa esihlokweni nasenyaweni. Ngokudonsa umshini wokunyathelisa, kuyadingeka ukuba wenze isandla samahhala ukuze udwebe u-tyagunazad, uqhube umlenze wakhe ngemuva kwesandla sakhe, bese uhamba phambili, bese udonsa isandla sesinqe sakhe. Kulesi sigqoko, udinga ukuhlala okwesikhashana.
Ukuzivocavoca Six. Ukuxosha, ukuphakamisa i-nanosocheki, i- "sumo"
Izinduku zidinga ukufaka emitha engaphezu kweyodwa, ngokuhambisa amasokisi ezinhlangothini. Ngokudonsa umshini wokucindezela, udinga ukwehla bese ugijima kuze kube phansi. Khona-ke ungagxuma phezulu. Phinda umsebenti ngomzuzu owodwa.