Yiziphi izivivinyo ezinhle zokuphefumula?

I-static ukuhamba kwemisipha, imigqa namalungu, kanti umzimba uphumule. Asizizwa umthwalo omkhulu kuphela imizuzwana yokuqala, bese singalindeli isikhathi sokuphela kwesikhathi esabiwe kulo msebenzi. Kungani lokhu kwenzeka? Impendulo oyothola kulesi sihloko. Futhi futhi sikulungiselele ukuvivinya umzimba okunzima komzimba wonke.

Imisipha isebenza kanjani ekuzivocavoca umzimba?

Khumbula i- bar yokuzivocavoca eqondile , ubuningi obungakanani ekuqeqesheni kokuqala? Akekho omusha ongahlala ngomzuzu, ukuze angalingeki ukuba awe phansi. Kungani imisipha ikhulelwa kangaka? Uma usebenza ne-kettlebells, i-barbell noma umane wenze umshini wokuzivocavoca ongenasisindo, uhlale unegebe lesibili ukuphumula nokuphumula imisipha yakho. Ukuqeqeshwa okuqinile akufaki ukuphumula, futhi ukungabi khona kwenhlanzi kancane kancane kwandisa umthwalo. Ukwengeza, i-statics yenza umzimba wonke usebenze ngokungasebenzi, uqala kusukela kalula kuya phezulu kwekhanda. Lona lomunye wemithetho esemqoka ye-yoga, okuzibandakanya izibalo eziyisisekelo somkhuba waseMpumalanga.

Ziyini izinzuzo zokuzivocavoca okuyisitezi?

Okokuqala, i-statics ngumthwalo omnene futhi olinganisiwe. Kuhle kubantu abanezinkinga ze-musculoskeletal, i-scoliosis kanye nokuvuselelwa ngemuva kokuhlukunyezwa ngokomzimba kanye nokungenelela kokuhlinzwa. Ukuzivocavoca okunamandla futhi okunamandla kugqugquzela ukushintshaniswa kwegesi evamile ezinhlobonhlobo ngisho nokufaka isandla ekulahlekeni kwesisindo - kungokwesebuchwepheshe. Ngaphezu kwalokho, ngaphandle kokuphefumula kahle, noma yikuphi ukuqeqeshwa akufanelekile, ngoba umsebenzi wezinqubo zokunciphisa okwenziwe nge-oxidation uphazanyiswa egazini nasezicukeni zomzimba.

Okwesibili, i-statics iyindlela enhle kakhulu yokulungisa amaphutha amancane kulo mfanekiso futhi usekele ifomu lezemidlalo. Okwesithathu, umzimba wokuzivocavoca ufanelekile wonke umuntu, kungakhathaliseki ubudala, isisindo nobulili.

Ukuqeqeshwa okuyi-static okudidiyelwe - sisebenza kuzo zonke imisipha ngaphandle kokuhamba!

Ake siqale, mhlawumbe, ngenhla yethu futhi sifunde ukuzivocavoca okugxile emisipha yentamo, emuva nangamahlombe. Futhi ungakhohlwa mayelana neminithi emihlanu efudumele-ukulungiselela umzimba ukucindezeleka nokunciphisa ukuhlukunyezwa.

Ukuzivocavoca No.1 Ukuphikiswa kwengcindezi (15-30 sec)

Ukuzivocavoca okuyi-4 okulula kuphela okusebenzayo nokuqinisa ngokuphelele imisipha yomlomo wesibeletho. Susa isikhunta sesibili, ukuphikisana ne-osteochondrosis futhi wakhe umugqa omuhle wobuso.

Ukuzivocavoca okukodwa kunamanye amane, ayenziwa ngehora lesi-5. Ngaphambi kokuqeqesha, qiniseka ukuthi uhlanganisa imisipha, ukwenza izintambo kanye nemijikelezo yendilinga.

1. Amagundane agxile ububanzi ngaphandle, izingalo ngemuva kwekhanda ekukhiyeni. Beka izintende ezitholakala ngemuva kwekhanda, noma entanyeni noma phezulu kwekhanda.
2. Gcwalisa izandla zakho phezulu, futhi ngezintamo zenhliziyo yakho, vimbela futhi uphinde uvuse ikhanda lakho.

Ngenxa yalokho, intamo nekhanda lizohlala endaweni, kodwa uzothola ukungezwani okuqinile.

1. Ukuzivocavoca kufana nalokho okudlule, manje nje cindezela ebunzini, futhi imisipha yentamo imelane, uphonsa izandla zakho phambili.

Zombili izihluthulelo zesifunda somlomo wesibeletho kanye nehlombe zihilelekile.

1. Isimo somzimba asishintshiwe. Isandla esisodwa siyancipha phezu kwesiqu, kanti esinye sicindezelwe indlebe eceleni, njengokungathi sibeka ikhanda.
2. Simelana nemisipha yentamo.
3. Sishintsha izandla.

Ukuzivocavoca # 2 Shift udonga! (Amasekhondi angu-15-60)

Uzwile ngalokhu ukuqeqeshwa izikhathi eziningi, kodwa ungabaza umphumela? Futhi uzama ukuhambisa izindonga ngomzuzu ngenxa yelukuluku! Ngokusho kwemizwa, babecabanga ukuthi benza izindlela ezingu-3 ngama-dumbbells.

1. Sondela udonga, ubheke ibanga elingama-50 cm.
2. Beka izinyawo zakho kancane kakhulu kunamahlombe akho, ugobe izingalo zakho ezindlebeni zakho, njengokungathi uzoziphoqa.
3. Yima odongeni kule ndawo bese uzama ukuhambisa, wenze umzamo omkhulu.

Yenza izindlela ezingu-5-10, futhi ama-biceps wakho azoba yensimbi, ngenkathi isibambo sizohlala sesifazane.

Ukuzivocavoca # 3 Cobra ngemuva

Leli gama eliqhamukayo linikezwe isikhundla "sesikebhe" e-yoga, esithinta imisipha yangemuva, intamo, izingalo nabapristi.

1. Themba esiswini sakho kumathamini athambile. Izandla eduze kwesiqu, imilenze iguqa ngamadolo noma iqonde.
2. Ngesikhathi esifanayo nidabule imilenze yakho, izingalo uphakamise esifubeni sakho.
3. Bamba isikhundla semasekhondi angu-30.

Zama ukukhipha leli cala emuva ngangokunokwenzeka bese uphakamisa imilenze yakho ukuze ingxenye yesithathu ye-hip isisindo.

Inguqulo ekhanyayo ye-Cobra

Kuhle kakhulu ukwelula imisipha yomshini nokufudumala okhalweni.

Ukuzivocavoca okuqinile kwemilenze (izintambo namathanga)

Siyakhumbula izifundo zemidanso yama-ballet kanye ne-classic. Zigcwele izitho zomzimba ezithandekayo, ezingagcini kuphela imilenze, kodwa zizobuyisela ukuhamba okulungile. Ake siqale.

Ukuzivocavoca inombolo 4 Plie, squat, plie kumasokisi (imizuzwana engu-15)

Njengoba uqagela ngegama, sizosebenza ngokuzivocavoca kwakho okuthandayo kwabadansi bezinyosi ezinomzimba omncane kanye nemilenze emincane.

1. Sakaza imilenze yakho ububanzi futhi uhlehlise isikhumba sakho, ukhiqize umugqa oqondile ezinqulwini zakho kanye ne-boot.
2. Gcina izandla zakho phambi kwakho ukulinganisela. Amahlombe avuliwe, emuva kuqondile.
3. Hlala ezinzwaneni zakho bese uhlunga imisipha yemilenze yakho, izintambo.
4. Bamba imizuzwana engu-30.

Manje sinciphisa imbongolo phansi, simela amanye amasekhondi angu-30 bese sibuyela pli.

Ukuzivocavoca inombolo 5 Isihlalo odongeni (1-2 imizuzu)

O, lungele ukukhipha umlilo, ngoba imilenze izoshisa imizuzwana engu-20 yokuzivocavoca!

1. Hamba emuva emuva odongeni cishe ngamasentimitha angaba ngu-30.
2. Futhi manje uhlale emoyeni njengokungathi uhleli esihlalweni, uncike emuva odongeni.
3. Gcina i-pelvic namadolo ngendlela engama-degrees angu-90. Amandla eceleni kwesiqu.

Ngesikhathi sokuqeqeshwa, qaphela ukuphefumula. Ukuphefumula okujulile nokuphefumula okulinganiselwe.

Ake sibone:

• yonke imisipha emzimbeni isebenzile;
• sithole icala lamandla;
• umsebenzi wesistimu yokuphefumula kanye nokujikeleza uye waphuthukisa;
• ukuqeqesha ngaphandle kokuthuthumela;
• ukucindezeleka komzimba osheshayo;
• ayidingi imishini yezemidlalo;
• umzimba uwakhiwe, ulula futhi uqine!

Hlanganisa umzimba wokuzivocavoca nokusebenza okusebenzayo, gcina imithetho yokudla okunempilo , futhi ngenyanga ngeke uqaphele ukuzindla kwakho esibukweni!