Kwenzeke ukuba abafazi banamhlanje bahlala befuna iindlela zokuphucula umzimba wabo. Omnye ugqiba ukuhlinzwa ngoplastiki, umntu usekutya okutsha, kwaye umntu usekufutshane nomdlalo. Eli nqaku lenzelwe ukugqibela.
Akunakutsholwa ukuba i-callanetics yinto enjalo kwintsimi ye-gymnastics, kodwa iyaqhubeka iphumelele iintliziyo zesigqibo esihle sabantu. Ngokukhethekileyo abaninzi abamangalisayo eMelika, akumangalisi, kuba ubunzima bokuzivocavoca ngee-callanetics zenzelwe nguMerika, u-Callan Pinkney. I-Gymnastics ayihambelani nayo yonke into, inzima kakhulu, kwaye ngaphandle kokunye ukuchasene. Ezi zezifo zesistim se-musculoskelet, inkqubo ye-cardiovascular, kunye nexesha emva kokusebenza kunye nokubeletha. Kukho nawuphi na, kungcono ukudibana nodokotela malunga nokuqala iseshoni. Kodwa ekusebenziseni ubunzima bokuzivocavoca i-callanetics ine-pluseses yayo-ilungele ukulahleka kwesisindo, kuya kunceda ukuqinisa iimfudu kunye nokunika iifom ezintle emzimbeni, kunye nokungafuneki izixhobo ezikhethekileyo kunye noqeqesho, i-callanetics ifanelekile nakwabaqalayo kwimidlalo.
Ngokuqhelekileyo, ukunyanzelisa umzimba okuvela kwi-callanetics kuyifumaneka ngokwenene, nangona kunzima, kodwa kusebenza ngakumbi kunokuba uqeqesho oluqhelekileyo. Isiphumo siphumelele ngokubandakanya kumsebenzi wamaqela ezihlunu ezingabandakanyekanga ubomi obuqhelekileyo kunye nokwandisa imetabolism. Kukholelwa ukuba iiyure ezingama-7 kwindawo yokuzivocavoca okanye iiyure ezingama-24 ze-aerobics unokutshintshela ngokukhuselekileyo ngeyure e-callanetics kwaye ungalahlekelwa yinto na, isiphumo siya kufana. Ngoko ke, sikunika i-kallanetiki isisindo sokulahlekelwa kwesisindo, isiluleko kubaqalayo-ngaphandle kokuxhatshazwa. Ungazami ukwenza ngokukhawuleza inani eliphindaphindiweyo lokuphindaphinda okanye ubambe isikhundla kwisithuba esiphezulu, uye kwisiphumo ngokuthe ngcembe. Isakhiwo esicetywayo se-callanetics siquka ukusetyenziswa kweesisu, izandla kunye nokufudumala.
Ukufudumala
Ukuzivocavoca kwenziwa ngokuqhubekayo, ukuhamba ukusuka kwindawo enye ukuya kwenye. Sinobamba ngasinye kwisithuba semitha 60-100.
- Siya kuma-socks size solule izandla phezulu.
- Khanda ngokuguqa ngamadolo kwaye ugqobhe kancane, udibanise umzimba phambili. Izandla zolulela phambili, umqolo wethu unqanaba.
- Sigxotha izandla zethu ngeentendelezo zezandla zethu, kwaye i-chin yethu isoloko isalula phambili. Umqolo usaphilile.
- Yilungisa imilenze yakho kwaye unyuke umzimba ufana nomgangatho. Izandla zolulela emacaleni kwaye zolule.
Ukuzivocavoca ngesisu
- Salala phantsi, sibophe imilenze kwipuphu kwaye silungiselele. Siphakamisa zombini iinyawo ngaphantsi komgangatho, kodwa enye ifanele ibe ngu-10 cm ukusuka phantsi, kwaye okwesibini ibhekiselele ngqo. Sidonsa iisokisi kunye kunye nabo sidonsa izandla ukuya emilenzeni, sichitha amahlaya phantsi. Sibambe esi sikhundla malunga nemizuzwana engama-60, kwaye emva kokutshintsha imilenze yethu kwiindawo.
- Ukulala phantsi, pha kamisa imilenze yakho eguqa ngamadolo. Izandla zolulela phambili kufana nomgangatho, ziguqa kwizibonda, njengokungathi ziphumla eludongeni olungabonakaliyo. Phakamisa umzimba kwaye ubambe imizuzwana engama-60-100.
- Ukulala phantsi, pha kamisa imilenze yakho eguqa ngamadolo. Ukuqhelanisa umzimba ukusuka phantsi, sifinyelela kwizwane ezandleni zethu. Yibambelele kule mizuzwana engama-60.
- Silale ecaleni lethu kwaye sinyusa imilenze, siqhube ngamadolo. Ukuphakamisa umzimba, silula izandla zethu, njengokungathi sifuna ukuchukumisa enye yazo ngezithende. Gcina imizuzwana engama-60, emva kokuphumla okufutshane nokuphinda usebenze. Emva kokuphinda yonke into iyafana kwelinye icala.
Ukuzivocavoca kwezandla
- Emile, imilenze ibanzi ububanzi bubanzi, iingalo ziyancipha. Sithinta amahlombe ngezandla zethu, kwaye emva koko silula isandla sethu sobunxele size sizenzele kunye nomzimba wonke ngasecaleni. Emva koko sifinyelela kwelinye icala. Ewonke, loo mithangala kufuneka iyenziwe i-100 kwicala ngalinye.
- Sifakela kumgangatho kwiingalo ezibanzi. Siqala ngokuphindaphindiweyo kwe-10, ngokuthe ngcembe kuza ku-50.
- Ukuma, iinyawo-ububanzi bubanzi, solulela isandla sethu sasekhohlo siye kwesithende sokunene, isandla sethu sokunene siqhutyelwe kumgangatho. Sinobambelele kule ndawo kwimigqa engu-60-100 kwaye sitshintshe izandla.
Kwiiklasi kuyacetyiswa ukuba unike i-iri-1 ngeyure ngeveki, ngokukhawuleza ukuba iziphumo zokuqala zibonakala, sinciphisa inani leeseshoni ukuya kwii-2 ngeveki. Kwaye xa amafom afunwayo afunyenwe, kuya kubakho ukuyenza kanye ngeveki kwiyure eli-1, ukugcina imbonakalo ekhangayo.