Ukunyakaza kuzokusiza hhayi kuwe kuphela, kodwa futhi akukakali ingane. Ngenxa yokunyakaza, ingane ingaphakathi ngokuzulazula, kodwa ngokuzivocavoca umzimba nokuzivocavoca umzimba kuvuselela ukujikeleza kwegazi, ukuqinisa imisipha, ukuvimbela isisindo esiningi, esihlanganisa ngokubanzi inqubo yokubeletha.
Kodwa ngaphambi kokuba uqale noma yikuphi ukuzivocavoca noma ukuzivocavoca, qiniseka ukuthi uvakashele udokotela wakho oqapha ukukhulelwa futhi abonisane naye. Uma ukukhulelwa kwakho kuvamile futhi udokotela uzokuvumela ukuba wenze umzimba othile, uphinde uphinde ulinganise, uhlole amabutho ngamunye bese uqhubeka nokuzivocavoca. Uma kusuka ekuzivocavoca uzizwa ukhathele noma ukhululekile, bese unciphisa amandla okuzivocavoca, uma kunjalo udinga ukuqapha okukhulu. Vakashela futhi udokotela futhi uqoqe umzimba olula ongakulethela injabulo.
Ukuzivocavoca imithetho yokulungiselela ukubeletha
- Ngesikhathi sokukhulelwa, noma yikuphi ukuzivocavoca umzimba kwenziwa ngezinga elizolile.
- Ngesikhathi sokuzivocavoca, ungadluli umthwalo, lokhu kungaholela ekulimaleni kumalungu akhululekile.
- Yenza imizuzu engu-40, uma kungenzeka, uma kungenjalo, okungenani okungenani imizuzu engu-15.
- Kwaphawulwa ukuthi ukusebenza okuphezulu kakhulu ngokomzimba kubonakala esikhathini esiyizinsuku ezingu-10-12 kusukela ngo-18 kuya ku-19 ntambama.
- Ngaphambi kokuba uqale ukwenza izivivinyo, fudumala (uthathe imizuzu emi-5-10, wenze ukuzivocavoca okunzima, kanye nemizuzu emihlanu elandelayo yokuphumula). Emva kwezinsuku ezimbalwa, lo msebenzi ungadluliselwa emizuzwini engu-15.
- Noma yikuphi ukuvivinya umzimba kuqala ngokufudumala umzimba, futhi kuphelela ngokuzivocavoca-ukuphefumula.
- Kudingeka udle ihora ngaphambi kwamakilasi ahleliwe, khona-ke umzimba ngeke ushise amafutha namakhalori afanele ingane.
- Ngesikhathi samakilasi, njalo uphuze amanzi anele, khona-ke umzimba ngeke ulahlekelwe yimuphi umshini.
- Ngenkathi wenza izivivinyo, zibala ngokuzwakalayo, ngakho ukuphefumula kahle kuzogcinwa.
- Ungabeki umoya wakho ngenkathi wenza izivivinyo.
- Ukuzivocavoca kunconywa kumatethi okhethekile wokuzivocavoca.
Masiqale
Ungasebenzisa njengento yonke yokuzivocavoca kokuqeqeshwa kokubeletha, kanye nokuzivocavoca komuntu ngamunye okuthathwe eziyinkimbinkimbi ezahlukene, konke kuxhomeke eminyakeni yobudala, impilo ejwayelekile, izinga lokuzivocavoca.
I-Aerobic complex
- Okokuqala, fudumele - imizuzwana engu-40. ukuhamba lapho. Okulandelayo, faka isitela phansi bese uqala ukuzivocavoca.
- Imilenze isethwe ebubanzi bamahlombe, izingalo ziya phambili, izinyawo zihambisana. Siqala ukwenza i-squats-squats ephuthumayo, ngezandla ziwa phansi - phambili, phansi-emuva. Sigcina umzimba uqonde futhi ubheke phambi kwethu. Ukuzivocavoca kwenziwa izikhathi ezingu-10 ngokuhamba kancane nokuphefumula.
- Sifaka izinyawo ekujuleni kwamagxa, izandla ziboshwe ezinhlangothini, izinyawo zihambisana (indawo yokuqala). Qala ukugoba phambili, uthinte izandla ngokuhlukile ngakwesokunxele kwesinyawo, khona-ke okulungile. Ngemuva kokuthambekela kokunye, kubalulekile ukubuyela esimweni sokuqala. Sifeza 12-14 р. e-tempo ephakathi, ukuphefumula akulibaliwe.
- Isikhundla sokuqala sifana naleso sangaphambilini, izandla kuphela ziyancipha ngokukhululekile phansi, umzimba ugcinwa esimweni esiphezulu, ikhanda linyanyiselwa phambili futhi sizama ukuphumula izimbungulu zezingalo nomzimba ongaphezulu ngangokunokwenzeka. Bamba lokhu ngamasekhondi angu-3-5, bese ulungisa, phonsa amahlombe akho emuva bese ugoba. Ukuphefumula kuyinifomu. Ukuzivocavoca kwenziwa izikhathi ezingu-5-7 ngokuhamba kancane, ngokushelela.
- Izandla ezinhlangothini, ububanzi bezintendana ububanzi ngaphandle. Hamba phambili futhi ngokuphenduka kwe-trunk ngakwesobunxele nangesokunene uthinte uzinyawo onyawo, owokuqala, omunye. Senza ukunyakaza kwe-10-12 kusikhathi esiphezulu, siqondise, sinciphisa izingalo futhi siphumule imisipha ebhande lehlombe. Phinda kuze kube izikhathi ezingu-4.
- Isikhundla sokuqala sifana naleso sangaphambilini. Ngenye indlela, sigijimela ngakwesokunene nangakwesobunxele, senza ukunyakaza okuphazamisayo kwezandla. Sithembele ngakwesokudla, siphakamise isandla sesobunxele phezu kwekhanda, bese uvula isandla sokunene ngemuva kwesikhala sethu. Hlelela ngakwesokunxele ukuze ushintshe isikhundla sezandla. Senza izikhathi ezingu-12 ithempeli elivamile.
- Izingibe ndawonye, izingalo kulesi siqu, izinyawo zivaliwe. Sithembele ngakwesobunxele nakwesokudla. Sithembele ngakwesobunxele, sinciphisa isandla sokunxele, ama-slide wesandla sokunene esiqongweni, sikhonta ngakwesokudla, izikhombisi zezandla zishintsha. Ehlangothini ngalunye senza izintambo eziyi-12. Asibambeli umoya, gcina ikhanda lakho liqondile. Ukuzivocavoca kugcwaliswe ngokuphefumula okujulile ngekhaleni nokuphefumula emlonyeni (yenza izikhathi eziningana).
I-Target complex
- Yenzelwe ukusiza inqubo yokubeletha. Uqinisa isisu, isisu esiswini nesimo se-pelvic. Esikhundleni sokuma, sihamba kancane kancane. Izinyawo zinzima ngangokunokwenzeka phansi. Bamba kule ndawo imizuzwana engu-15, bese uhlala kule ndawo, udinga ukuletha imizuzwana engama-60.
- Ukuze ukuqina kwemisipha. Ukuzivocavoca kunikeza ukuhamba kwamalungu omama namadolo. Sihlala phansi, umlenze munye welulekile, omunye ugobile emadolweni. Sifuba umzimba futhi sihlale imizuzwana engu-20. Qondanisa, phinda izikhathi ezingu-5. Kumsizi ungathatha ithawula elide noma i-band elastic.
- Silayula umgogodla. Sithatha ithawula ezandleni zethu bese sikubeka ngemuva kwekhanda lethu, kuyilapho izintambo kufanele zibe ngaphansi kwezinga lehlombe. Sifaka imizuzwana engu-30, sibuyela esimweni sokuqala. Futhi njalo izikhathi eziningana.
- Sithuthukisa ukukhuthazela. Salala emuva odongeni ngamathambo bese siqala ukuwela udonga ngezinyawo zethu phezulu, emva kokusakaza imilenze yethu ngokubanzi, emva kwemizuzwana engu-30. sibuyela ku-IS.
- Ukugcwalisa ukuphefumula kanye ne-oxygen. Ukuzivocavoca kwenziwa imizuzu engu-8-10. emi, ehlezi ngamadolo, esihlalweni. Sithatha umoya ojulile ngekhala, siphefumula kakhulu emlonyeni.
- Ukuze uthole ukuphumula. Themba ohlangothini lwakho noma ngemuva kwakho. Siqala ukuphumula kancane imisipha, kuqala izinkalo, khona-ke imilenze, izinyawo, bese isisu. Cabanga ngemnandi futhi uphefumle ngokuthula. Uma ufuna, ungavula umculo ophumuzayo.