Abaninzi abafazi abakwazi ukubamba nantoni na ukutya, kwaye ukulahleka kwesisindo basebenzisa iintlobo ezahlukeneyo zomsebenzi. Inketho enhle kakhulu kulabo abanemithwalo enzima kakhulu inqatshelwe - ukuphefumla umzimba wokulahleka kwesisu esiswini kunye namanye amalungu omzimba. Njengoko uyazi, ukulahlekelwa kwesisindo sendawo akunakwenzeka, kwaye uqikelele ukuba uyayilahla kuphela isisu asiyimfuneko. Kukho nawuphi na, ukulahleka kwesisindo kuya kwenzeka ngokohlobo olulandelayo kuwe ngokwemvelo. Nangona kunjalo, umthwalo omkhulu kulo mzekelo unikezwa ngokuchanekileyo ngesisu, esikuvumela ukuba ubalekele kwimpembelelo efunwayo.
Indlela yokuphefumula ukuze unciphise umzimba?
Ingxaki epheleleyo yokuzivocavoca ilula, kwaye kubaluleke kakhulu - khumbula indlela yokuphefumula ngenxa yokulahlekelwa isisindo. Ukongezelela, kukho imigaqo elula yokuphucula umphumo wokuzifumla umzimba wesisu.
- Thatha umgaqo wokwenza i-3-4am ngeyonto. Bobabini ukuhlala kunye nexesha kubalulekile apha: emva kokuvusa ukuba umzimba uthobela kakhulu kwinkqubo yokutshisa amafutha. Qinisekisa umphumo unokuba, ukuba wenza ngaphambi kokutya kwasekuseni nasemoyeni omtsha - okanye ubuncinane nge window evulekile.
- Ungagxininisa kwimisebenzi elula kwaye qiniseka ukuba uzenzele umthwalo omhle. Emva kweklasi, ufanele ude usenele.
- Qalisa ngokuzilolonga okulula kwaye uqhubele phambili ekusebenziseni izinto ezinzima. Ungakulibali ukuba ukuba ube lula - unokwandisa inani lokuphindaphinda.
- Ukufumana iziphumo eziphambili, unokwenza iiveki ezimbini zokuqala zeeklasi nganye ekuseni, kwaye uye kwiiklasi 3-4 amaxesha ngeveki.
- Ukomeleza ukulahleka kwesisindo, faka i-aerobic ukuzivocavoca ekusebenziseni ukuphefumula kwesisindo somzimba - umzekelo, ukugijima, ukuqeqeshwa kwetambo , njl njl.
Musa ukulibala malunga nokuqonda okufanayo. Akunakwenzeka ukuziqhayisa umhlobo ukuba isisu sakho siphumelele isisindo ngoncedo lwe-gymnastics yokuphefumula, ukuba udla iifomese, umgubo kunye namafutha ngosuku. Kodwa ukuba wenqaba oku, umphumo uza kubonakala ngokukhawuleza.
Ukuzivocavoca ukuphefumula i-gymnastics yokulahleka kwesisindo
Ukususela kwimimiselo ecetywayo enokubaluleka ukwenza konke, kwaye uvuke kusasa, ukuba ungenayo ixesha elaneleyo elipheleleyo. Into ephambili, ungalindelanga iziphumo kwiveki - imimangaliso ayenzeki! Iqondo eliqhelekileyo lokulahleka kwesisindo li-4-5 kg ngenyanga, i. 0.8 - 1 kg ngeveki. Yaye le nto iimeko ezifanelekileyo, kunye nokulahlwa kokutya okutya, amanqatha, amnandi, atyebileyo kunye nemithwalo enhle.
Ukuzivocavoca 1
Hlala esihlalweni, umqolo ungumgangatho, amadolo e-angle yee-90 degrees, iinyawo zixinzelelwe phantsi. Ukuphefumula esiswini sakho, ukuxhatshaza nokuphucula izihlunu. Phinda usebenzise amaxesha angama-10-20, ngokunyuka ukwandisa umthwalo.Ukuzivocavoca 2
Thatha ukuphefumula ngezibalo ezi-4, ubambe umoya ngokulinganayo kwaye uphume ngendlela efanayo, ubale emine. Phinda amaxesha 10-20. Ngokufanelekileyo ukwenza lo msebenzi epakini okanye kwimvelo.
Ukuzivocavoca 3
Uxoxe emhlane wakho, imilenze yakho iguqa ngamadolo, iinyawo zakho zinyanzeliswe phantsi. Isandla esisekhohlo esifubeni, isandla sokunene kwisisu. Kuphefumlelweyo kunye nemveliso ethile, cinezela kwisifuba, ngoko kwisisu - kufuneka wenze oku kulula, akuninzi. Kufuneka wenze oku lula kwaye ngokufanelekileyo. Thatha umoya, ulungele isifuba, udonsa esiswini, ucindezeleke. Xa ugoba, cindezela ngokusondeleyo esifubeni, "thintela" isisu.
Ukuzivocavoca 4
Thatha umoya kwaye udwebe esiswini njengokuba unako (lo msebenzi uhamba kakuhle kuphela kwisisu esingenalutho). Ngama-jerks, ngomzamo onokuqonda, uphumelele emoyeni ngokusebenzisa imilomo evaliweyo kwiincinci ezincinci. Hlaziya kwaye ucindezele ngokucatshulwa ngokufanelekileyo ukuze uphumelele. Lo msebenzi kufuneka uphindwe rhoqo ngamaxesha angama-20.
Ngezantsi unxibelelwano oluya kwividiyo, apho kuqhutyelwa khona izivilo zokuphefumula.
I-gymnastics yokuphefumula yokulahleka kwesisu kwesisu isobuhle kwiimeko ezahlukeneyo, kwaye nangona ukusetyenziswa okuqhelekileyo kunye nemidlalo kuyaphikisana.