Ungawe ekukhathaleni ngemuva kwamakilasi e-gym noma uzigqoke ngaphandle kokudla, ngoba ungaphefumula futhi ulahlekelwe isisindo. Kuze kube manje, ayikho inqubo eyodwa yokuzivocavoca umzimba, esetshenziselwa ukulahlekelwa isisindo. Ezinye izindlela zakhiwe e-USSR, ezinye zazisakazwa zisuka eMpumalanga.
Kukhona isimiso esisodwa esiphila kuzo zonke izindlela zokuphefumula zokuphefumula: ukuphefumula okhethekile kuholela ekutheni i-oksijeni ingena ngegazi ngokushesha, ishesha ukukhula kwegazi, futhi, ngokufanayo, ukushisa kwamafutha kuqinisiwe. Naphezu kokuthi imithi yokugaya umzimba isheshayo, umuzwa wendlala awubangelwa ukuvivinya umzimba.
Kuwo wonke umzimba, ukuvocavoca okuphefumula kuyasiza empilweni yayo yokuthuthukisa impilo. Ikakhulukazi iyasiza emaphashini. Ingasetshenziswa ngabantu abangafundile futhi abahlala phansi, akuphikiswanga ngisho neziguli ezilele.
Ukuzivocavoca umzimba ukulahlekelwa isisindo
Noma yiluphi uhlobo lokuzivocavoca lokuphefumula lunemithetho eminingi edingekayo yokuqaliswa:
- Kuvinjelwe ukucindezela kakhulu futhi ubambe umoya wakho "ngamandla";
- ngaphansi kwanoma yiziphi izimo kufanele uqhubeke uqhuba uma uthola ukuzonda;
- Okokuqala udinga ukwenza lezo zivivinyo ezenziwe kalula.
Izindlela zokuphefumula ezilula kunazo zonke (kodwa eziphumelelayo) kulabo abafuna ukunciphisa umzimba zifaka phakathi amasu okuhlanzwa "nokuhlanza" okuphindaphindiwe.
"Ukuphinda" ukuphefumula kungenziwa ngale ndlela elandelayo: izibalo ezine zokuphefumula, izibalo ezine - ukubamba umoya, izibalo ezine - ukuphuma. Ngakho-ke imijikelezo engu-10 yenziwa, kathathu ngosuku.
"Ukuhlanza" ukuphefumula kuyahluka kulokhu okungenhla ngokuthi ukuphuma kwamanzi kumele kuphoqeleke, okungukuthi, ngomzamo, ngaleyo ndlela kuqiniswe imisipha yesisu. Kubuye kwenziwe kathathu ngosuku.
Ukuzivocavoca okuphefumulayo Jiangfei
Igama lakho lalo gimanstva lokuphefumula selivele lisho ukuthi lihloswe ngani, kusukela ngolimi lwesiShayina elithi "Jianfei" lihunyushwe ngokuthi "ulahlekelwe amafutha". Ukuzivocavoca kusuka kulolu lwazi oluyinkimbinkimbi ukunciphisa umuzwa wendlala, kushukumisa ukujikeleza kwegazi, kunciphisa ukukhathala nokusheshisa umzimba we-metabolism.
Ngokuvamile kulezi zivocavoca zokuphefumula ukuhlanganiswa kwezivivinyo ezintathu.
Ukuzivocavoca "Wave" kusiza ukunciphisa umuzwa wendlala. Kufanele kwenziwe ngaphambi kokudla, noma esikhundleni. Kunezinketho ezimbili zokwenza lo msebenzi:
- Isikhundla sokuqala sihlezi esihlalweni. Imilenze iyahlanganiswa, emuva kuqondile, umzimba ukhululekile. Ukuphefumula kakhulu, lapho isifuba sikhuphuka khona isisu sidonsela khona, khona-ke umoya uphuzelelwe imizuzwana embalwa. Khona-ke ukuphumula okuncane, isisu sisakhula, isifuba sincishiswa. Enye indlela ihlanganisa ukuphefumula okungama-60.
- Isikhundla sokuqala silele. Bendza imilenze emgodini, ubeke izintende phezu kwesisu nesifuba. Okuqhubekayo kufana nokukhethwa kokuqala.
Ukuzivocavoca "I-Frog" ikuvumela ukuba uhlehlise phansi, uthuthukise umzimba kanye nenhlalakahle. I.p. - ehlezi esihlalweni, imilenze isakazehlukanisa ububanzi bamahlombe, eguqa ngamadolo, uhlangothi lwesandla sokunxele lufakwe ngesandla sokunene, izintambo ziguqa, ikhanda lihlala esihlalweni sesokunxele. Hlala phansi uphumule. Iphuza kancane ngephunga ngokuphuza okufanayo ngesikhathi esiswini, ukuphuma emoyeni - ngokuphambene nalokho. Ngemuva kwezikhathi eziningana umjikelezo ushintsho - inhalation, ukubambezeleka, ezimbili zokufudumala. Ukuzivocavoca kwenziwa okwesine kwehora kathathu ngosuku, emva kwalokho kubalulekile ukuthi ugeze ubuso bakho ngezandla zakho bese ulula.
Ukuzivocavoca "I-Lotus" kusiza ukusimamisa umzimba we-metabolism emzimbeni futhi kunciphise ukukhathala. Isikhundla sokuqala sifana nalokhu ekusebenziseni okudlule, noma okunezinyawo eziseTurkey. Izandla zisezinkalweni, izintende, phezulu kwesokunxele. Iphuzu lolimi kufanele lithinte isibhakabhaka nje ngemuva kwamazinyo angaphambili. Okokuqala, kungakapheli imizuzu emihlanu, udinga ukugxila ekuphefumuleni kwakho kwemvelo nokulula. Isigaba sesibili - imizuzu emihlanu yokuphefumula ngokwemvelo, ukuzama ukuphumula ngangokunokwenzeka ekuphumuleni. Isigaba sesithathu - imizuzu eyishumi (noma ngaphezulu) ukuqhubeka nokuphefumula ngokwemvelo, imicabango ecabangelayo nokucabanga ngokuphefumula, ukuzama ukuzithoba ngokugcwele ngangokunokwenzeka. Udinga ukwenza lo msebenzi izikhathi eziningana phakathi nosuku, isibonelo emva kwe- "Frog" nangaphambi kokulala.