Okubaluleke kakhulu, lezi zindlela ezintathu zokuqeqesha zinezinzuzo zonke zokuqeqesha ngezigaba: ngenxa yokwandisa umsebenzi we-muscular, amandla engeziwe asetshenziselwa, futhi inhliziyo ithathwa kakhulu ukuze kuvezwe ngenkuthalo. Umzimba uthola i-oksijeni engaphezulu, kuhle ngesikhumba, ngenxa yezicubu ngokujwayelekile, ukunciphisa umzimba nokugaya umzimba.
Inzuzo eyengeziwe: zonke izindlela ezintathu zokuqeqesha ongazenza ekhaya, ukuze indlela yokuphumula isebenze lapho usendaweni ethile engekho amandla.
Isisindo: ukugxuma ku-trampoline
Hamba emoyeni futhi ukuwa okulandelayo ngemuva kwegridi yasentwasahlobo kushintsha isilinganiso sezingcindezi zomzimba kanye nezinkinga emzimbeni. Lokhu kuthatha amangqamuzana njenge-massage futhi iqinisa ukumelana nokusebenza kwabo. Umphumela omuhle ku-lymph unciphisa uhlaka lwamafutha futhi wenza isikhumba sithande kakhulu. Umsebenzi wamathumbu lapho ukugxila kulawulwa ngendlela engokwemvelo kakhulu.
Uma ugijima nsuku zonke amahora angu-5-10, imiphumela izofika emva kwamasonto amabili. Isimo sakho sizothuthuka, futhi ingubo ngaphandle kokudla izokuhlala ikhululekile.
Qeqesha izicathulo ezinzima nezilonda eziqinile.
I-Jump Rope: Akuyona Igeyimu Yabantwana
Abadlali abaqeqeshiwe bayakwazisa intambo yokuthi kusebenza ngokushesha futhi ngempumelelo ukuqeqeshwa. Ukwandisa izinga lokushaywa kwe-pulse futhi livuselele kahle imisipha. Ukweqa izintambo kukhulula ukucindezeleka, kuthuthukise umsebenzi wemilenze, kuthuthukise isimo ngezindleko eziphansi.
Abaqalayo bagxuma kathathu ngosuku imizuzu emibili. Uma ukwazi ukugxuma ngokuqhubekayo imizuzu eyisithupha, usesimweni esihle kakhulu. Uma unezinkinga nge-intervertebral cartilage noma amalunga, kufanele uqale uthintane nodokotela wakho.
Gxuma ngentambo ilula kakhulu izingubo eziqinile futhi izitshalo ezigxilile ezinokuphakama kwe-ankle.
Ukujikeleza kwepelvic: i-hula-hoop
UHula-Hup wabonakala eMelika ngo-1957 futhi ngokushesha wathola ukuthandwa. Uma ngokuyiphathelene nokuyiphutha esikhwameni nasezinkalweni, uyasiphuzisa lezi zinkinga "zenkinga" yabesifazane ngokunamandla njengokudansa kwesisu. Le hoop ithuthukisa ukuthunyelwa kwempilo kuqinisa imisipha.
Uma usekhaya ukuwuphikisa imizuzu emihlanu ngosuku, emasontweni amabili isigqoko semisipha nesikhumba sizolahlekelwa ngamasentimitha amabili.
Izingubo: ukufaneleka kangcono, izicathulo zikhanya.