Uma ucabanga ukuthi uma uneminyaka yobudala, impilo kufanele isebenze kancane, sekuyisikhathi sokushintsha isikhundla sakho bese uvuselela amandla akho. Kuningi kakhulu esengozini. Njengoba sekudlula iminyaka, abesifazane balahlekelwa isisindo futhi bathola isisindo esiningi. Ukunciphisa amandla nokulahlekelwa kwesimo sokuqala ukuguquguquka kuholela ekutheni kube nokuhleleka nokulinganisela okuncane, okwenza kube nzima ukuhamba. Kodwa kuze kube manje, ukuzivocavoca ngendlela yokuphila enempilo kungavimbela ukulahleka nokuxazulula izinkinga zempilo.
Inkimbinkimbi yezivivinyo ezansi ngezansi ziyasebenza:
■ nge-hypertension - ukuthuthukisa ukujikeleza kwegazi;
■ nge-arthritis - ukugcoba amalunga;
■ ngokucindezeleka - ukwandisa inani le-endorphins.
Isihluthulelo sokunciphisa umphumela wesikhathi kungukulondolozwa kokunyakaza, ngoba umphumela wangempela wokungabi namusa awukho iminyaka. Uma umzimba wakho ungajwayele umsebenzi wokuzivocavoca, uthola ukhathele ngisho nemikhawulo engenamsebenzi, futhi lokhu kwenza uzizwe ukhathele ngokomzimba njengesisindo seminyaka edlule.
Uma uhola ukuphila okusebenzayo, uzothola imiphumela engcono futhi ugcine isithakazelo ekuphileni. Kodwa khumbula ukuthi ukuqeqesha okwenzile uma uneminyaka engu-15 akufanelanga nomzimba wakho emva kwe-30. Kufanele uphinde usebenze ngokuhamba okusheshayo, i-tai-bo tai chi, i-high-intensive aerobics yamakilasi okudansa, i-yoga noma ama-Pilates.
Inhloso yokuzivocavoca okunjalo yokuphila okunempilo ukuzwa amandla amakhulu nokuqina emzimbeni wakho. Abesifazane abaneminyaka yobudala abanciphisa ijubane, balahlekelwe umqondo ngemizimba yabo, baqede uthando lwabo futhi, bashiye izinguquko zakhe, bafune ukuziveza kwezinye izindawo. Kodwa-ke, usadinga ukwenza izinhlobo ezithile zokuzivocavoca, isibonelo, ngokusiza ukucindezela ukuvimbela i-osteoporosis, futhi izakhi ze-yoga, i-pilates, i-taichi nemidanso, zigxile enkabeni yomzimba, zibandakanya i-pelvis, emuva, esifubeni. Izimoto kufanele zenzelwe lezo zincenye zomzimba - emuva, entanyeni, kwesikhumba, - lapho abesifazane ngokuvamile bebuthe ukucindezeleka nokukhathala kubonakala. Lolu hlelo luzokusiza ukuba uhlanganise, futhi nokuqinisa umzimba wakho wonke, ngaphandle kokukwenza ngenjabulo enkulu!
Ukufudumala
Ngaphambi kokuqala ukuqeqeshwa, yenza ngayinye yalezi zinyathelo zokunyakaza:
1. Khuphuka ezinzwaneni, bese ubuyela emuva ezithende, ngesikhathi esifanayo ubambe ingalo eyodwa ngaphambili, enye ngemuva komhlane wakho.
2. Phenduka ezinqulwini zakho njengokungathi uvula i hulaohup. Qhubeka ngomzuzu owodwa.
3. Vula umculo wakho ozithandayo imizuzu engu-5 futhi uvumele umzimba ukuba uphendule kuwo ngesikhathi. Vumela izandla ziguquguquke, njengezintambo, futhi ikhanda, i-thorax nekhanda lihamba ngokukhululekile.
I-RING OF GONG
Uvuselela emuva nangamahlombe, kuqinisa ukujikeleza, kuvuselela izitho zangaphakathi ukuqinisa umzimba wonke ophilile.
1. Vuka, imilenze ibhekene ne-shoulder-width ngaphandle, izinyawo zenyawo zibheke phambili, amadolo aphethwe kancane, izandla endaweni yamahhala.
2. Hamba, bese uphuma ngokuphelele bese uqala ukuguqula umzimba ngakwesobunxele, imilenze isalokhu. Amahlombe nezikhali zilandela ngokukhululekile ukunyakaza. Vumela izandla zakho ziboshwe ngokuqinile uma uvula. Vula ikhanda lakho kuze kube ngangokunokwenzeka. Izandla zikhululekile ngokuphelele kulo lonke ukuhamba.
3. Hlela futhi ubuyele futhi. njll, bese uphuma bese uphendukela kwesokudla - lokhu kukuphindaphinda oku-1. Phinda izikhathi ezingu-12, uqhubeke ngokuqhubekayo kusukela ohlangothini kuya kwesinye.
BOW AND ARROWS
Uqinisa imilenze, izingxenye ezingenhla nezingaphakathi, ngemuva, amahlombe, i-biceps, ithuthukisa ukusebenzisana nokulinganisela.
1. Vuka, izinyawo zihlangane-ububanzi ngaphandle. Phakamisa izandla zombili, zifakwe ezinqabeni ezingavamile, phambili ezingeni lesifuba. Hambisa isisindo somzimba emlenzeni wesokudla bese uphonsa ibhande elingakwesokunxele, uphakamise ezingeni le-hip, ugcine umlenze wesobunxele ukusuka emadolweni ofanele.
2. Uma u-inhalation, uthatha isinyathelo emuva ngokulandelana ukusuka enyaweni lesokunxele, ukugoba kokubili ngamadolo ku-semicircle. Ngesikhathi esifanayo, bhonsa i-elbow kwesokunxele bese uphonsa ingalo kwesokunxele emuva ezingeni lehlombe, njengalapho ukushaya umnsalo.
3. Exhale uma ukhulula umcibisholo wokucabanga, bese uhambisa isandla sakho sokunxele phambili ngakwesokudla, lungisa imilenze yakho. Buyela emuva naphuma. njll, uphakamise ibhande lesokunxele futhi. Yenza izikhathi ezingu-8, bese uphinda ngezinyawo.
BACK SPRAY / MAX BACK
Lo msebenzi uhlanganisa isifuba, imisipha yangemva kwethanga, ngaphambili kwamahlombe kanye nonke emuva. Uqinisa umhlane nemisipha yomshini, unikeza amandla kuwo wonke umzimba.
1. Vuka, imilenze ibanzi ububanzi eceleni, amadolo kancane bent, umlenze amasokisi ngokuqinile phambili, izingalo endaweni mahhala.
2. Hlanganisa bese uphonsa izingalo zakho, bese ugoba emuva.
3. Exhale, uqale ukuhamba, bese uthatha izandla zakho emuva, uguqe amadolo akho bese wehlisa ikhanda lakho phambili futhi uphumule intamo yakho. Qedela ukuphefumula nge-swing yezandla zakho.
4. Gcina amadolo akho entengeni, qala ukuphefumula uma ubuyela umzimba futhi. n., ngezandla zakho, buyisela izandla zakho phambili. Masinyane qalisa ukuphindaphinda kwesibili. Phinda izikhathi ezingu-5.
THOLA I-DOLL TILTING
Ukuzivocavoca kwalolu hlobo luphumula futhi ludlulise intamo, emuva kanye nezinqamu.
1. Hlala esihlalweni, imilenze isakazeka kakhulu kunamahlombe. Amasokisi emilenze, amadolo kanye neziqhwa kancane kancane.
2. Hlala phambili phakathi kwamadolo, ukwehlisa ngokukhululekile izandla kuthinta phansi, ikhanda nentamo zikhululekile.
3. Bamba ukuphefumula okungu-4-6, bese uhamba kancane kancane, bese uhlala endaweni ehlezi. Phinda ukwehlisa izikhathi ezingu-3-5.
DANCE SHIVA
Uvuselela izinkalo, eziguqula imisipha yezinyopho namahlombe, iqinisa imisipha yomzimba nemilenze, ithuthukise ibhalansi.
1. Ukuma ngakwesokunxele, phonsa izingalo zakho ukuze ugcine ukulinganisela, isundu. Phakamisa idolo elifanele ezingeni le-hip, udonse isisu.
2. Vula umzimba, qala ukuhambisa izandla zakho ngakwesokudla, bese ngakwesobunxele. Umzimba wakho ulinganisa inani lesishiyagalombili. Qala ukudweba lesi sibalo kusuka edolweni elifanele phambi kwezandla zakho. Ukunyakaza kwakho kufanele kujabulise futhi kukhululeke, njengendlela yokucabanga indlela yakho yokuphila.
3. Xhuma i-4 "Eight", bese wenza izinyathelo ezingu-3 phambili. Phakamisa ibhande langakwesokunxele bese wenza ama-4 "Eights" ngedolo lakho lesobunxele nezandla zombili.
4. Buyela emuva izinyathelo ezintathu futhi uphakamise amadolo afanele futhi, uqedele ezinye "izibalo" ezingu-4. Phinda konke ukulandelana izikhathi ezingu-4.
UMTHETHO WENHLANGANO EYESIKHATHI ESIFUNDWAYO
Ubeka emuva, amahlombe, ingxenye engaphambili yamathanga.
1. Hlala emaphethelweni esihlalo, vula umzimba ngakwesokudla, ubeke unyawo olungakwesokudla phambili, ugcine isithende ngqo phansi kwamadolo. Shiya umlenze wakho wesokunxele emuva ukuze izinzwane zakho zisemhlabathini. Ibhande langakwesokunxele liboshwe kancane, iziqhwa namahlombe ziqondisiwe, izandla ezigodini ezifanele.
2. Bamba umzimba ngokuqondile futhi ungaphambuki phakathi nendawo, uqonde izibikezelo ngemuva kwakho bese uvula "isifuba." Faka, phonsa imisipha yomzimba, uphonsa umgogodla phambili.
3. Exhale futhi uncike phambili emadolweni, unciphise umzimba emthangeni ukuze umhlane oqondile uqhathaniswe nomhlabathi. Inhloko ikhululeka ngokuphansi phansi.
4. Hlela, vula emuva bese uphinda konke ukulandelana izikhathi ezingu-5-6.
5. Shintsha isikhundla: umlenze wesobunxele ngaphambili, ngemuva. Phinda umthambeko.