Uyazi ukuthi:
- Ukuphambanisa umshini wesisu, kuyadingeka ukuqeqesha imisipha yezinwele nezintambo;
- Amakhilogremu engeziwe atholakala endaweni yesinkwa, ngakho-ke ngaphambi kokuqala umshini wokugcoba kufanele wenze i-aerobics (egijima ekuseni, ibhayisikili yokuzivocavoca);
- Qala ukudonsa izinkinobho bese ucindezela kufanele ube nezenzo ezilula. Isibonelo: ulale phansi, izingalo zikhishwe, uphakamise imilenze yakho, ngaphandle kokuguqa ngamadolo; ngokulandelanayo phansi, bese-ke, futhi ngaphandle kokuguqa, ukuwafakela ngezansi ngakwesokudla, bese kwesokunxele;
- akusizi umqondo ukwenza imisebenzi eyi-100 ngosuku ngalokhu, into esemqoka ukukwenza ngendlela efanele;
- uma uzwa umuzwa ovuthayo emhlane ophansi ngenkathi wenza umzimba ukuze uqoqe izinkinobho nomcibisholo, yimise futhi uphumule kancane;
- Uma ufuna isisu esisodwa ngokuphelele, udinga ukuguqula imisipha esesithombeni esingaphansi;
- Imiphumela yokuqeqeshwa uzobona okungenani izinyanga ezimbili kamuva. Kodwa ukuze ufeze umphumela udinga ukuzibandakanya okungenani izikhathi ezintathu ngesonto.
Imisipha yangaphakathi yomshini
Ngaphandle kokusebenza imisipha yangaphakathi yomshini ukuze uzuze isisu esihle akulula. Futhi ukusebenzisa imisipha yangaphakathi, kwanele ukulandela izincomo ezilandelayo. Okokuqala , faka ukuvivinya umzimba " Ukudweba esiswini " ekusebenziseni - kuhilela ukuxuba okuphambene. Beka izandla zakho ezinqulwini, phuma, udonse isisu sakho ngokuqinile ngangokunokwenzeka, ubale u-4 futhi uphumule kancane. Qala ngezikhathi ezingu-100. Okwesibili , ungakhohlwa ngemisipha ehamba phambili - ingaphakathi ngaphakathi kwethanga. Lapho esebenza, izicubu zangaphakathi ze-oblique zesisu nesisindo esithintekayo ziyahlukana ngesikhathi esifanayo. Ngakho-ke, ngenkathi wenza imizimba emshinini, cindezela amadolo akho ngokuqinile. Ungaphonsa phakathi kwamadolo wakho umcamelo omncane omncane noma ibhola lezokwelapha. Okwesithathu , udinga ukuvuselela imisipha ye-gluteal. Ukunciphisa kwabo kubuye kuqeqeshwe imisipha eguqukayo yesisu. Ukuzivocavoca komshini ngalokhu kufanele kwenziwe ngezintambo eziqinile.
Inkimbinkimbi "7"
Ukuhleleka kokuzivocavoca akuguquki. Ngaphinda njalo izikhathi ezingu-10. Qeqesha kabili ngesonto. Ungakhohlwa ngokuhlukumeza kwemisipha yomshini, izintambo namathanga.
1. Ukuphakamisa umzimba ebhola . Hlala ebhola, ubeke izinyawo zakho phansi, uthathe indawo ezinzile. Hamba izinyawo zakho ebubanzi bamahlombe akho. Qinisekisa izintambo. Cindezela amadolo akho. Khona-ke kufanele uphume, udwebe esiswini sakho bese unciphisa umzimba kancane. Esikhathini esilandelayo sokuzivocavoca, kuyadingeka ukuba uvuselele futhi uphinde uphinde uphinde uphakamise umzimba. Ngesikhathi esifanayo, gcina izandla zakho phambi kwesifuba sakho.
2. Isikulufa . Themba ngemuva kwakho, bhonqa amadolo akho. Izinyawo kumele zibe phansi, ikhanda namahlombe aphakanyiswe kancane. Gwema izintambo zakho bese udonsela esiswini sakho. Khona-ke amadolo kufanele aphenduke ngakwesokudla, futhi umzimba kufanele uvuswe futhi uphendukele ngakwesobunxele. Qinisekisa ukuma isikhashana phezulu kuya kwezibalo ezintathu. Ekuqaleni kokuzivocavoca, kufanele uvuselele, futhi uma ubuyela esimweni sokuqala, kufanele uphefumule. Qinisekisa ukuthi umhlane wakho kusukela phansi awukude kakhulu. Phinda lo msebenzi ukuze uqinise izintambo futhi ucindezele izikhathi ezingu-10 ngakwesokudla nangakwesobunxele.
3. Ukuphakamisa icala . Uma uphakamisa umzimba, imilenze emadolweni kufanele iguqulwe, kuyilapho ugcina izinyawo phansi. Thatha ibhola lezokwelapha ngezandla zakho bese uligcina elangeni lesifuba (phambi kwakho). Uma ungenalo ibhola elikhethekile, ungakwazi nje ukuwelula izingalo zakho phambi kwakho. Phakamisa amahlombe akho kanye nenhloko. Ungalokothi ukhulule uhlangothi kusukela phansi. Lapho ibhola selifika ngamadolo, qala ukuqondisa kancane kancane njengemilenze. Hamba phambili uze uthinte amasokisi. Kulesi simo, imilenze kufanele ibe iqondile. Buyela esimweni sokuqala bese uphinda konke ukunyakaza kokuhleleka okulandelanayo. Lapho emkhatsini wangemuva uthinta phansi, amadolo aguqa, edonsela ezinyaweni zonyawo. Bese ubukeka kancane kancane. Ukuphefumula ngesikhathi esifanayo.
4. Ukuzivocavoca ukuqinisa izintambo kanye nomcibisholo . Beka phansi, faka izandla zakho emzimbeni. Phakamisa imilenze yakho, uyikhothamele emadolweni akho, uthathe izinyawo zakho. Phakamisa amahlombe akho kanye nenhloko. Ngesandla sakho sobunxele, finyelela isithende sonyawo lwakho lwesokunene. Phakamisa isandla sokunene phansi nge 8-10 cm. Ngeke ukwazi ukuzisiza ngokudonsa izithende. Ungathathi emuva ngemuva. Buyela esimweni sokuqala, kodwa gcina ikhanda namahlombe ngaphezulu kwephansi. Qala ukuphindaphinda okulandelayo kwalokhu kusebenza kusuka kule ndawo. Kunconywa ukwenza izikhathi ezingu-10. Isikhundla sezinyosi kufanele sishintshwe futhi sisekwe esithendeni somlenze wesobunxele. Uma welula ezinyaweni, kufanele uphume, futhi uma ubuyela endaweni yokuqala, phefumula.
5. " Double V ". Endaweni yokulala, udinga ukuguqa ngamadolo akho ngenkathi usekela ikhanda lakho ngesisindo izandla zakho ziwela. Gxilisa imilenze yakho ku-45 ° phansi, manje u-15 cm uyanciphise futhi uhlise ngokujulile amasokisi. Futhi, vusa izinyawo zakho ngo-15 cm bese ususa amasokisi akho. Buyela esimweni sokuqala. Ngaphambi kokuqala kokunyakaza, phefumula, uma ubuyela esimweni sokuqala - uphume.
6. Izikhali . Phakamisa imilenze eqondile endaweni ejwayelekile. Phakamisa amahlombe akho nekhanda, bese uvula ama-shins akho ngezimpawu zakho. Nciphisa umlenze wesokunxele, ngenkathi isundu sesokunxele kufanele sishiye emlenzeni. Thatha isandla sakho sokunene ngqo emuva. Umlenze awukwazi ukunciphisa kakhulu - ukubunjwa kubumbwe ngemuva. Yenza "izikhali" izikhathi ezingu-10 kusiqondiso ngasinye, ukushintsha ukuhamba. Exhale - uma wehlisa umlenze wakho nengalo, vula - phakathi kokuphindaphindiwe.
Buka Kufakiwe 7 The Birch . Yenza "i-birch", exhasa isikhumba sezandla ngezandla zakho, izingxube zivinjelwe phansi. Faka phansi entendeni yesundu bese unciphisa imilenze yakho ngesikhathi esifanayo nhloko. Spread imilenze ngencwadi V. I-vertebra ngemuva kwama-vertebrae, wehlisa emuva phansi. Buyela esimweni sokuqala. Ukuzivocavoca akunakwenziwa uma kukhona ubuhlungu emhlane ophansi. Inhalation yenziwa uma wehlisa izingalo zakho bese uthola izinyawo zakho ngemuva kwekhanda lakho. Exhale - uma ubeletha futhi unciphisa imilenze yakho.
I-karate-aerobics
Lesi siqondiso se-aerobics sithandwa kakhulu ezweni lethu. I-Carat-aerobics ithuthukisa ukusebenzisana ukunyakaza nokukhuthaza ukukhuthazela okuvamile, kuqinisa uhlelo lokuphefumula, inhliziyo. Ukusekela ngokugcwele isibalo, okufaka isandla esimeni sezintambo kanye nabezindaba. Yenza kangcono ngaphansi kokuqondiswa komfundisi. Ukunakwa sicela! Kuyafaneleka kuphela kubantu abaqeqeshwe ngokomzimba. Sethula ezinye izici eziyisisekelo ze-karate-aerobics:
Sebenzisa izandla zakho ukulinganisa ukuthunjwa kwesitha bese umshaya emadolweni. Yenza ngokuphawulekayo eyodwa yokuqala, bese unyawo olunye, mhlawumbe ngomculo. Kubalulekile hhayi nje ukuphakamisa idolo lakho, kodwa ukukwenza ngamandla, njengokungathi ukushaya. Phinda uhlangothi, phambili, emuva. Kodwa ungaphinda uhlukane nomzimba.
2. Beka izinyawo zakho ebubanzi bamahlombe akho, amadolo akho ahlangene. Amandla afinyelela emanzini bese ucindezela ku-trunk. Yenza i-punch phambili, ngenkathi ujika phansi bese ubuyela esimweni sokuqala. Phindela ngakwesokunxele, khona-ke isandla sokunene, uze uzizwe ukhathele. Uma emva kwemizuzu engu-2 futhi ungazizwa ukhathele, thatha ama-dumbbells alula bese uphinda.
3. Phonsa imilenze isigamu indlela, eyodwa kancane eceleni, faka izandla zakho endaweni evikelayo ebusweni. Beka ukukhahlela: ngokunyakaza okubukhali, phonsa umlenze oqondile, lowo owawususwe ngemuva. Buyela emuva esimweni sokuqala futhi ushintshe imilenze yakho. Yenza ngokushesha uchungechunge lwemivimbo, ukushintsha imilenze njalo.
4. Ukwehlisa imisipha yemilenze. Ekuqaleni, ume emadolweni akho, isandla sakho unamathele umlenze wesibili emthonjeni, ubambezele imizuzwana emithathu. Buyela esimweni sokuqala. Izikhathi ezingu-2-3, ushintshe umlenze wakho. Khona-ke ume emadolweni bese udonsa omunye umlenze phambi kwakho, zama ukuwuqondisa emadolweni bese ubeka isithende phambili. Izikhathi ezingu-5-7 zomlenze ngamunye.
Manje uyazi ukuthi ungazenza kanjani ukuzivocavoca ukuze uqinise izinkinobho kanye nokucindezela, ungafinyelela imiphumela emihle kakhulu ekhaya.