Izinhlelo zokuvuselela: ukuqina komzimba
Ngokuvamile, abantu abanokuphikisana okujulile bafika ekuqeqeshweni okukhulu kweqembu. Ngemuva kwekhefu elide emakilasini, bayashesha ukulahlekelwa isisindo, baphakamise imisipha e-atrophied, babuyisele ifomu labo. Kodwa ukuze usebenze ngokugcwele - kusho, futhi ukuthi uzovela "ebhentshini lokuphumula". Odokotela bezemidlalo bayeluleka: gwema imithwalo esindayo, uma ungafundile isikhathi eside, isigaba sesisindo ngaphezu kwesimiso noma ukhathele kakhulu. Naka impilo yakho. Izinkinga ezihlukahlukene ngomgogodla kanye namalungu, isikhathi sokuphumula ngemva kokulimala, ukukhulelwa, ukuthambekela kokuguliswa kanzima, imithi ye-varicose - lokhu kuyisizathu sokuyeka ukuqeqeshwa okuqhubekayo ukuze kulandelwe. Ukuzivocavoca manje sekusungulwa ngenhloso njengenhlelo ehlukile.
Izici
Akunandaba. Amakilasi akhiwe ngesisekelo sezinhlelo ezidumile - i-yoga, i-pilates, i-tai chi - futhi ihlangene nokuzivocavoca ezivela ezinhlelweni zokuvuselela nokulula. Akukho ukufana nokwelashwa kokuzivocavoca! Kuthuthukisa umqondo wokuzithiba. "Umuntu ufunda ukulandela ubuchwepheshe futhi ahlele ukunyakaza kwawo. Ukwenziwa kahle kokunciphisa umzimba kunciphisa amathuba okulimala ahlobene nesimo esingavamile somzimba ngesikhathi sokuzivocavoca. Ukumiswa okulungile kuyakha. Ngesikhathi sokuqeqeshwa, inqwaba yamaqembu omzimba namafayili ezinhlobonhlobo, kufaka phakathi imisipha encane, ihilelekile emsebenzini. Ukugcizelelwa kufakwe ekusweleni ikholomu yomgogodla nokuthuthukisa i-corset ye-intramuscular. Ungakhetha umthwalo. Ukuqeqeshwa kufanelekile kokubili abaqalayo futhi baqeqeshwe. Isenzo esifanayo singenziwa nge-amplitudes ehlukene.
Izinhlelo zomzimba nezengqondo: ukuphumula kwe-myofascial
Uma isigqi sakho sokuphila singakuvumeli ukuba ugweme ukukhathala nokukhathala, kanye nemigraines ehambisanayo, ubuhlungu bokubuyela emuva, ukunxusa ngokweqile noma, ngokuphambene nalokho, ukulala, bese udinga ukucabanga ngokuphumula. Ukuphazamiseka okuqhubekayo kuholela ekuphazanyeni kokuhamba, ukungalingani kwemisipha, ukwehla kwezinga lokuguquguquka nokuhamba komzimba wonke. Ukuphumula nokulula (ukuphumula kwe-myofascial nokwelula) kuzosiza ukuphumula. Lolu hlelo lusekelwe emcabangweni wokuzihlalisa umzimba, osekuyisikhathi eside uqhutshwa eMpumalanga naseNtshonalanga. Isifundo sisebenzisa amabhola, ngosizo lwabo ufezekisa ukuphumula kwemisipha kanye nokuzijabulisa, bese ubelula.
Izici
Ithuthukisa uhlelo lwesimiso sezinzwa. Ngosizo lwebhola, ubambe ngobumnene amaphuzu asebenzayo, ukhulule ukucindezeleka noma, ngokuphambene nalokho, uphoqelele noma esinye isisipha, noma lesi sitho, ukuba sisebenze kanzima. Umsebenzi uholela ekuphumuleni okuphelele. Isikhumba sizoba kuhle. Ukuzihlaziya kukhuthaza igazi ukugeleza esikhumbeni, ngenxa yalokho - isimo sawo sithuthuka. Kuyasiza ukuthatha isinyathelo phambili. Ngokuvamile ukucindezeleka okuba yisikhubekiso lapho uxazulula inkinga yokunciphisa umzimba. Ngokuhlanganisa lo msebenzi ngokudla, uzothola ngokushesha umphumela omuhle.
Izinhlelo ngo-yobudala: anti-yobudala
Amaqembu okufaneleka azama ukuhlangabezana namakhasimende futhi acabangele izithakazelo zezithameli ezincane kuphela. Phela, akusiwo wonke umuntu onesifiso sokuqeqesha ngaphansi kwezingoma zomculo noma ukunyakaza okunamandla kwe-hip-hop. Ngakho-ke, esimweni senkampani, ungakwazi ukuhlangabezana nezinhlelo ezineziqu zeminyaka yobudala. Ngakho kwakukhona amakilasi akhethekile kubantu abaneminyaka engu-45 ubudala. I-AntiAge iyinhlangano yokuzijabulisa elinganisela kahle okucabangela amakhono omzimba ezethameli. Ngenkathi yobudala, izinguquko ze-hormone zenzeka emzimbeni, ukuqina kwezindonga zemikhumbi nokunciphisa i-muscle ukwehla, ngenxa yokuntuleka kwe-calcium, amathambo abe buthaka kakhulu. Zonke lezi zingu-nuances zihlangene lapho uhlela uhlelo. Ukuzivocavoca kucabangela futhi kuvimbele ukuphefumula kwe-osteoporosis. Lolu hlelo lusekelwe kulawo owake wathandwa ezweni lakithi kanye nokuzivocavoca okungavumelekile kokuzivocavoca. Futhi ngokuhambisana komculo sakhetha ukutholakala kwama-80-90s ekusetshenzisweni kwamanje.
Izici
Indawo yokuxhumana. Ngenxa yokuthi ukuqeqeshwa kubheka izinguquko zomzimba nezengqondo-ngokomzwelo emzimbeni, labo abakwenzayo bazizwa bekhululekile kakhulu. Ukuzibandakanya okulula okulula. Esifundweni se-AntiAge, akekho oyokwenza ngezifiso. Ekuqeqesheni kwakuhlanganisa izakhi zomdanso ezilula njengomsebenzi wokuzivocavoca, umzimba olula wokuzivocavoca ukuze ulondoloze ithoni ye-muscle futhi, nakanjani, ukwelula kokugcina. Indlela yomuntu siqu. Ukunakekelwa kubhalwa ekutheni umuntu ngamunye axoxisane namakhasimende, kusukela kulokhu kubaluleke kakhulu ukunakekela umzimba wakho ngokucophelela.
Ukukhipha kanye ne-jazz-funk
Kulabo abathanda ukudansa futhi bayazi ukuthi umdanso wangempela uwukuhlelwa, futhi akusilo uchungechunge lwezinyathelo ezihleliwe ezihleliwe. Kuphefumulelwe, inkululeko yokukhuluma kanye nomzwelo. Noma kunjalo, konke, okuyiqiniso, kuqala ngokucwaninga kokunyakaza. Abadansi abahle bangamanye amazwe. Uma wazi ngokwengeziwe izitayela, ukuthakazelisa ngokwengeziwe ukunyakaza kwakho. Izikhombandlela ezinjengokudabuka kanye ne-jazz-funk zikhona eMelika naseYurophu isikhathi eside. Ezikoleni zomdanso waseRussia lezi zitayela zifakwe kungekudala, sezivele zivele ezinhlelweni zokuzikhandla.
Izici
Ukungaziphathi kahle. Ukukhuphuka kanye ne-jazz-funk kuyizitayela ezibucayi, ngenhlobo yokwahlukana. Ekuqeqesheni, ufunda "ukwenza", udlale izilaleli, uzibonele kahle. Ekuvukeni uyisibonelo esimweni se-podium, futhi nge-jazz-funk - umuntu akhululekile ekuziphatheni komphakathi. Ngaphezu kwalokho, ngesikhathi sesifundo isikhathi esiningi sinikezelwe ekusebenzeni ngezandla, epulasitiki futhi, ngokuqinisekile, ukufunda ukuhlanganiswa komdanso ohlukahlukene. Indlela yokuphila. Yenza isiqondiso esivumelana kahle nesimo sakho. Kodwa uma ukhetha ukuvusa noma i-jazz-funk, lokhu akusho ukuthi kufanele ushintshe ngokuphelele indlela yakho yokuphila, ube yi-diva enobuhle noma i-freak. Gijima ukuze udaye izinwele zakho eluhlaza okwesibhakabhaka futhi ungadingi ukubhoboza, kodwa kufanelekile ukuthenga izingubo ezikhanyayo, ezithuthukisayo, izesekeli nezicathulo. Ngaphezu kwalokho, kaningi ulalele umculo ekhaya, lapho udansa ekilasini, futhi uthuthukise. Imisipha yamandla enamandla. Ekuvukeni, kunezinto eziningi "ezicindezelayo", iziphambeko nokuthambekela, ngakho-ke uzokuthuthukisa ukuguquguquka. Kodwa into esemqoka yilokho, yiqiniso, izandla. Basebenza njalo! E-jazz funk, umzimba wonke uhilelekile, ukunyakaza kunamandla kakhulu, i-tempo iphakeme.
I-Triathlon namakilasi eqembu ejimini
Uma umgomo wakho ukuthi ulahlekelwe isisindo noma uzuze ubuhlungu bemisipha, lezi zivivinyo ziyasebenza kakhulu. Ukuqeqeshwa kwe-triathlon kuyinhlanganisela yokugijima, ukuhamba ngebhayisikili nokubhukuda. Esikhathini sesigaba seqembu emjaho wokuqeqeshwa nomqeqeshi, ukuvivinya kwamandla kwenziwa ngemodi ejulile. Ehholo lesiteshini wonke amaqembu amakhulu omzimba ahlelwe ngumbuthano, futhi ukuqeqeshwa ngokwawo kuyashintsha kakhulu.
Izici
Izinhlobonhlobo. Esifomini se-triathlon, kuqala njengokufudumala-up, ugibela imizuzu engu-15. Khona-ke, ukushintsha izingubo, uya esifundweni se-saikl, bese-uwela ithrekhi. Igcina isikhathi. Ukuqeqeshwa kwamandla kule studio kukuvumela ukuba usebenze wonke amaqembu amakhulu ama-muscle emaminithi angu-30. Ngokusebenza kahle, kuyoba endaweni ethile cishe engama-60% ekuqeqeshweni okuvamile ehholo. " Ukuthuthukiswa kokukhuthazela. Ukuqinisa uhlelo lwe-cardiorespiratory, ukuthuthukiswa kokukhuthazela kuwumsebenzi oyinhloko wezifundo. I-Pole Dance (i-Pole Dance), umdanso we-pole - isiqondiso asiyona esisha, kodwa njengoba sekutholile ukuqina kwempilo kwaqala ukubonakala. Kuphela manje kusuka kuma-studios okudansa nasezikoleni ahamba emagcekeni futhi athandwa. Futhi lokhu akumangalisi: izifundo zomdanso we-pylon - ukuhlanganiswa kwamandla nokuqeqeshwa okusebenzayo nge-acrobatics.