Umgomo wokunciphisa ivolumu endaweni efunayo yomzimba.
Yonke into ilula: uma ulahlekelwa isisindo, ivolumu yombalo lonke iyancipha, futhi, ngesikhathi esifanayo, ukwenza umzimba okhethekile ukulungisa izingxenye zomzimba ezidingekayo, sizofeza umphumela oyifunayo. Kodwa empeleni zonke izinto ziba nzima kakhulu: ikakhulukazi uma kuziwa ekunciphiseni imilenze, ngoba konke ukuvivinya umzimba kukhulisa inani lemisipha elingelona lihle kakhulu emilenzeni yowesifazane.
Sizokhetha ukuvivinya umzimba okhethekile wezinyawo ezincipha. Cabanga ngale ndlela "Bodyflex", ukuhlanganisa ukuvivinya umzimba nokuphefumula okhethekile, lapho ukwanda komthamo we-oxygen engenayo kukhuthaza ukushisa kwamafutha ezindaweni zokuhlukunyezwa kwemisipha.
"Bodyflex" yindlela yokuphefumula.
- Sukuma, uqondise, ubeke izinyawo zakho ububanzi bamahlombe akho, ugobe, ubeke izandla zakho emilenzeni yakho, uguqe ngamadolo akho;
- Ukuphefumula ukuphefumula (ukuphefumula ngokuphelele umoya);
- Ngokucophelela ukufaka ngephunga, ukugcwalisa amaphaphu;
- Ukusebenzisa i-diaphragm, phuma emlonyeni ngokuqinile, u-sonorous;
- Ukubamba umoya wakhe, imizuzwana engu-8-10. , ukusikhipha izitho zangaphakathi, ukudonsa esiswini (ngaphansi kwezimbambo ngesisu sakho) bese uqala ukwenza umzimba olula. Ungasheshi, funda kuqala ukuphefumula kahle, bese wenza izivocavoca;
- Lula imisipha yakho yesisu bese uthatha umoya ojulile.
Ukwehlisa imilenze - isethi yokuzivocavoca "Bodyflex".
Zonke izivivinyo kufanele zenziwe ekuseni kakhulu, ngaphambi kokuba zidle, isikhathi esingamaminithi ayishumi kuya kwayishumi nanhlanu.
Okokuqala, udinga kuphela ukufunda izivivinyo zokuphefumula, futhi emva kwalokho ungangezela isethi yokuzivocavoca zokulahlekelwa imilenze yesisindo. Kunconywa ukuba ulinganise ivolumu yezinqamu ngaphambi kokuqala kwe-"Bodyflex" eyinkimbinkimbi, khona-ke kufanele kwenziwe masonto onke.
Ngenxa yokuzivocavoca, imisindo ye-muscle iyanda, ngenxa yalokho, kwakhiwa imilenze yamantombazane.
Ukwehliswa kwendawo yangaphakathi yonyawo.
Ngosizo lwamafutha okushisa ashiswa endaweni yezingxenyeni zangaphakathi zamathanga nemilenze ephansi:
- Kubalulekile ukuhlala phansi phansi imilenze enkulu kunazo zonke esakazeka;
- Ukudonsa amasokisi akho (ungabhidli izithende phansi), uwaqondise ezinhlangothini (lokhu kuzothuthukisa umphumela wokulula);
- Ukugxila ngemuva kwakho ngezandla zakho, ukwenza umzimba wokuphefumula, ke, ukuguqa ikhanda lakho, ubambe umoya wakho, udwebe isisu sakho;
- Ama-akhawunti ayisishiyagalombili: welula izingalo zakho phambili, ugobe phezu, uncike ezandleni eziqondile; ukunikela phezu (ungabuki phansi iminwe phansi, zama ukuguqa ngamadolo), kancane kancane ugobe kancane (ulula ngaphakathi emaceleni emilenze); zonke izivivinyo zihamba kancane futhi zibushelelezi;
- Thatha isikhundla sokuqala (izandla ngemuva kwakho) bese uphinda umsebenzo okokuqala izikhathi ezintathu.
Ukwehliswa kwemisipha yezingaphandle zangemilenze.
Ngosizo lwalolu hlelo, imisipha yangaphandle yangaphandle yamathanga ayathathwa, futhi amanoni akule ndawo ashiswa. Ngosizo lwalolu hlelo lokusebenza lokunciphisa isisindo, isisindo siyoba mncane, singalandeli, okubalulekile kubasebenzi behhovisi.
Ngakho:
- Yamukela isikhundla sokuhlala, imilenze emadolweni awela (idolo langakwesokudla ukusuka ngezansi); ngesandla sakhe sokunene, uthatha ibhande lakhe langakwesobunxele, uphenduke kwesokunxele ngemuva kwakhe;
- Yenza umsebenzi wokuphefumula, ubambe umoya wakho, udonse isisu;
- Uma uncike ngakwesobunxele, okungemva kwempuphu yakho, ngakolunye uhlangothi, udonsela phansi ibhande langakwesokunxele uphinde uzibophezele ngokwakho, uguqe esikhwameni ngangokunokwenzeka ngakwesobunxele; uma wenza, uzozizwa ukwelulwa kwemisipha yomzimba kanye nomnyango wangaphandle wethanga, ukulungisa ama-akhawunti ayisishiyagalolunye kuya kweshumi;
- Exhale bese uthatha isikhundla sokuqala.
- Ukuzivocavoca uphinda izikhathi ezintathu, phezulu umlenze wesokunxele.
- Phinda umsebenzo kathathu ngonyawo onyawo phezulu, ngenkathi ujika ngakwehlukile.
Ukwehlisa emuva unyawo.
Lokhu kuvivinya umzimba kuhlanganisa imisipha yezintambo, izingxenyana zangemuva emilenzeni, ubuso obusenhla kwamathanga kanye nama-shins aqeda amafutha:
- Ukulala emhlane wakho, uphakamise imilenze yakho phezulu, ngaphandle kokuguqa ngamadolo akho, ukhiphe isokisi (amamitha ezinyawo) kuwe;
- Njengoba usufinyelele phezulu, faka ingxenye engenhla yethole ngemilenze ngayinye;
- Yenza umsebenzi wokuphefumula (ikhanda nangemuva, ungaveli, phansi), ubambe umoya wakho, udonse isisu;
- Ngokucophelela, ngaphandle kokuqothula ikhanda namathanga ukusuka phansi, faka izandla zakho ekhanda (ungaphenduli ngamadolo); efriziwe kule ndawo kuma-akhawunti ayisishiyagalombili;
- Exhale bese ubuyela esimweni sokuqala (izingalo ezungeze amathole, amasokisi kuwe);
- Phinda usebenzise izikhathi ezintathu.
"I-Bodyflex" iyinkimbinkimbi yabesifazane, njengoba ngaphandle kokwakhiwa kwe-muscle mass kukhuthaza ukushisa kwamafutha. Kuphumelela kakhulu ukulahlekelwa isisindo emilenzeni.