Uzama ukugcina ufanelekile, ugijima ekuseni noma uya e-gym kanye ne-yoga studio izikhathi eziningana ngesonto. Kuhle futhi kuyasiza kakhulu. Kodwa uma usebenza ngokuzikhandla, "uvala" ubuchopho bakho, ucabanga ngezinto ezingaphandle futhi uyenze ngokuzenzakalelayo ukwenza ukunyakaza okusebenzayo, ngeke uthole kusuka ekuqeqesheni kwakho ukuthi kungenzeka futhi umphumela oyifunayo. Ngaphezu kwalokho, ubuchopho bakho bungabona umsebenzi njengomsebenzi onzima, emva kwalokho uzophulwa ngokomzimba nangokwenyama. Zama ukushintsha isimo, shaya, vula ukuqeqeshwa ube ngumdlalo. Kanjani? Kulula kakhulu. Qala ngendawo. Yiya endaweni yokudlala eseduzane. Ukuzijabulisa kancane nokuzivocavoca kwangaphandle - namakilasi okuzivocavoca ngeke asabonakala njengendlela evamile kuwe. Umzwelo wokudlala ekuqeqeshweni kalula uqeda kalula ukuzwakalisa ukuphindaphindiwe kokusebenza okufanayo okudala, futhi isici sokumangala ngaso sonke isikhathi sidinga umzimba wakho wenze umzamo. Ukuzicabangela njengomntwana, uzohamba ngaphandle kokuhlazeka futhi, ukuthola injabulo, ujwayele ukuqeqeshwa okunjalo.
Siye sahlakulela isethi ekhethekile yokuzivocavoca besebenzisa imishini ejwayelekile yebala lokudlala kanye nezinzuzo zendawo engalingani emhlabathini. Yimuphi umphumela wokulinda?
1. Ukudonsa emakilasini
Hlala ubheke ukwakhiwa ukukhwela uphinde uthathe izintende zezandla. Sukuma ukuze uzithinte futhi ube phezulu ngangokunokwenzeka phezu kwe-crossbar, udonte amadolo akho esifubeni sakho. Khulisa kancane kancane izingalo nemilenze yakho. Yehla emhlabathini futhi wamukele ukugcizelela-squat. Yenza okuphindaphinda kuka-10-15. Imisipha isebenza: phezulu, amahlombe, cindezela, imilenze namadolo. Azikho izilinganiso zokukhwela? Beka i-band elashekile eduze kwesiqu somuthi noma ipolisi, ephethe ukuphela kwayo esandleni ngasinye. Amandla adlula phambi kwakhe. Sukuma, ubeke izinyawo zakho ububanzi bezintambo zakho, bese ugijima. Uma ugoqa, thatha izandla zombili. Ukuzivocavoca ngeke kwenzeke imisipha yakho ihlanganyele esimisweni, umdlalo uzokulethela injabulo, futhi-ke, umzimba uzoba nomumo. Uma ungakwazi ukufika ebaleni lokudlala, igceke lakho noma ngisho nebhishi liphelele kulezi zivivinyo. Yenza le nkimbinkimbi 3-4 izikhathi ngesonto ngekhefu ngosuku olulodwa phakathi kokuqeqeshwa. Ingxenye engcono kakhulu: uzothola ukuma okufunayo nokuhleleka okuhle kakhulu. Khumbula futhi ukuthi imihlangano ebaleni lokudlala - noma ngaphandle kwezingane - ingaba ukuzijabulisa okuhle.
2. Amadolo aguqa esiteji sokukhuphuka
Yima ngaphansi kwezitebhisi, uthathe i-crossbar ngaphezulu kwekhanda lakho, izandla ebubanzi bamahlombe. Ukulinda ezandleni zakho zokunene, donsela amadolo akho esifubeni sakho, cindezela ucindezela bese uyeka isikhashana. Kanciphisa kancane imilenze yakho bese u-hang, noma nje uthinte phansi ngezinyawo zakho. Yenza okuphindaphinda kuka-10-15.
3. Phambuka entabeni yezingane
Hlala phezulu kakhulu entabeni encane. Qondanisa intaba ngaphezu kwentaba, imilenze ndawonye. Bendza umlenze wesokunxele ngeceleni lama degree angu-90 bese uhlehlisa unyawo lwakho lokunene phansi kwentaba, ubambe umgqomo wokusekela. Khuphuka futhi uphinde uhambe. Yenza ukuphindaphinda kuka-10-15 emlenzeni ngamunye. Imisipha isebenza: izingalo, amahlombe, ucindezela, emuva, amathanga, izintambo. Awekho amaslayidi noma uyesaba? Yenza ukuhlaselwa ekuhambeni otshanini noma esihlabathini. Beka izandla zakho ngemuva kwekhanda lakho, phonsa izinkalo zakho wenze amaphaphu amabili, bese uvula ama-degree angu-180; phinda izikhathi ezingu-10. Okubalulekile: ukulandela ukuhlaselwa kokubili kushisa amakholori amaningi kunokwenza ukuhlaselwa eziningana ngokuqhubekayo.
4. AmaHops
Thola ibhentshi ngaphandle kwe-backrest noma sebenzisa phansi kwesilayidi sezingane; qiniseka ukuthi isivinini sincane ngokwanele ukuze sifinyelele phezu kwayo. Hlala ngakolunye uhlangothi lwesivinini, hlala phansi. Gwema umshini bese ubeka izandla zakho emkhakheni wokuzinza. Ukusebenzisa izandla zakho nokubeka amandla, bhonqa amadolo, phonsa, gxuma phezu kwesivinini, ufike ngaphesheya, uguqa ngamadolo. Hamba emuva nangaphandle imizuzwana engu-30, uphumule uphinde uphinde. Imisipha isebenza: izingalo, amahlombe, izinqulu, imilenze, imisipha emaphakathi. Ayikwazi ukuthola isivinini? Hamba phezu komgwaqo, utshani noma isihlabathi. Izinyawo ndawonye, amadolo ajika, gxuma kusuka kolunye uhlangothi, uqhubekela phambili.
Yenza umzimba wama-cardio!
Uma ukuhamba okulula noma ukugijima kukukhathaza ukufa, funda ukuqeqeshwa kwe-cardio ngobuchule. Ukuhlelwa kabusha okujwayelekile kwemikhuba yakho evamile kuyokulethela injabulo ngokwengeziwe. Udinga imibono?
- Qalisa, uphakamise amadolo akho, eduze kwebala lokudlala amaminithi angu-20, njalo ngomzuzu noma emibili ukugijima okunye ukuhamba ngomzuzu-5.
- Vula ngentambo noma udlale emakilasini amaminithi angu-20. Noma ujoyine egcekeni ukuze udlale i-volleyball.
- Bhala ibhola ebhasikisini uma unenkantolo yebhola lebhola. Qala kusukela enkabeni yenkantolo, ugijimele ukuya kwendandatho bese wenza ukuphonswa kwamaphuzu amabili (ngaphandle noma ngaphandle kwebhola), ukufika, ukuguqa kancane ngamadolo. Phindela emuva bese uphinda usebenzise izikhathi ezingu-10. Uma kungekho ringball ebuseduze, ugijimela odongeni, njengoba usondela it gxuma phezulu ngangokunokwenzeka.
- Ukugijima ngejubane. Endaweni enotshani, khetha izindawo ezingu-3-4 uphinde uzibeke ngamatshe noma ezinye izinto (amamitha ambalwa eceleni). Ukuqala ngetshe lokuqala, ugijima ngokusheshisa ukuya kwesinye, uphenduke bese ubuya emuva emuva emuva, bese uphenduka futhi, ugijimela kwelitshe lambili futhi uze ufike etsheni lokugcina. Yenza umsebenzi izikhathi ezingu-10, uphumule imizuzwana engu-30 phakathi kokuphinda.
- Thumela ukunyakaza eziningana ohlangothini. Thatha izinyathelo eziseceleni kude nesayithi izikhathi ezingu-10 (emuva nangaphezulu). Bese wenze ukuhlaselwa kuka-10 ngakwesinye isiqondiso bese ubuyela emuva. Phinda izikhathi ezintathu (noma kuze kube yimisipha yomlenze ikhathele).
- Engeza ukuhamba. Yenza uchungechunge lwezimpumputhe - iminithi elingu-1, bese uqaqa, amadolo aphezulu - iminithi elingu-1. Phinda ukuvivinya umzimba izikhathi ezingu-10, ukushintsha lezi zinhlobo ezimbili zokuqubuka.
5. Ukuguqa ngamadolo nge-swing
Yima phambi kwezinguquko ezandleni zakho nasemadolweni, ubuso obheke ngaphesheya kusuka ekujuleni. Bese usule bese uthatha isikhundla sokuba push-up. Beka izinyawo zakho ekujuleni ukuze umzimba wakho uphume ngendlela eqondile: imilenze isisekelweni, futhi izandla zisehlabathini. Ukushiya izandla zakho namanje, uphakamise izinyathelo zakho bese uguqa emathunjini wakho, ucindezele isisu sakho. Kancane kancane uqondise, ubuyele esimweni sokuqala. Yenza okuphindaphinda kuka-10-15. Imisipha isebenza: izingalo, amahlombe, isifuba, imisipha yangemva nesisu. Ayikho ukuguquka? Lokhu akuyona inkinga! Beka ngemuva kwakho, faka izinyawo zakho ebhentshini, ungene ngemvume noma ezinye ukuphakama, gcina umdlalo noma ibhola lezokwelapha ezingeni lesifuba. Sukuma uphonsa ibhola phezulu emoyeni, ubambe lapho usubuyela esimweni esivamile. Phinda lo msebenzi okungenani izikhathi ezingu-20.
6. Phuza esihlabathini
Sukuma: imilenze ebubanzi bezinkalo, izandla ezinqulwini, amahlombe aqondiswe, isisu sisondele ngokuqinile. Thatha isinyathelo esikhulu phambili, uguqa ngamabili amadolo ngehora le-90-degree, amadolo asekugcineni acishe uthinte umhlabathi. Ukunyuka, susa umlenze wakho wenyonga phambili futhi wenze ukuhlasela okulandelayo. Yenza ukuhlaselwa kuka-30 nokuphumula. Imisipha isebenza: emaphakathi, emathangeni, emathangeni nasemathole. Asikho isihlabathi? Ingabe ukuhlaselwa kwendawo engalingani: utshani noma inhlabathi.