Ukuphuhliswa kokuguquguquka akudingekile kuphela kulabo ababandakanyekayo ukudansa. Ukuba unenkqubela, zonke iimpawu zomzimba wakho ziguqulwa, ziba mncinci, zihle kakhulu kwaye zibabalo. Cinga ngombuzo wendlela yokuphuhlisa ukuguquguquka komzimba.
Ukuphuhliswa kokuguquguquka komzimba: umntu-ngokulula, umntu-kunzima
Ngokuqhelekileyo, ukuguquguquka kwimeko efana neyokukhula komzimba njengomzimba njengonyamezelo, amandla, ubuchule kunye nokukhawuleza. Ukunyaniseka kukubonakalisa ukuphakama kwamaplitude akho. Mhlawumbi ukhumbule indlela esikolweni xa udlula imilinganiselo eguqulelwe ukuguquguquka: kwakufuneka uhlale ebhentshini kwaye ugobe phantsi kangangoko kunokwenzeka, ngaphandle kokuguqa ngamadolo. Ingezansi iingcebiso zeminwe, ukuguquguquka ngakumbi.
Ukuba ngokuqhelekileyo unedatha efanelekileyo kule nkalo, ngoko nayiphi na indlela kunye nezindlela zokuphuhlisa ukuguquguquka kuya kunika iziphumo ezikhawulezayo. Ukuba ukulungelelaniswa akuvelwanga yendalo, ke impumelelo iya kuba yancinci. Ukongezelela, ukuba ayinalo ngokwemvelo, imizamo eninzi yokuphuhlisa ingabungozi kwimpilo yakho. Yingakho akufanelekile ukukhangela impendulo kumbuzo wokukhawuleza ukuphuhlisa ukuguquguquka. Kule meko, ukulungelelaniswa kuyadingeka.
Indlela yokuphuhlisa ukuguquguquka
Nangona ungenayo ithuba lokuya kwiklabhu yezobuchopho, ukwenza i-yoga kunye nokwelula, ungabeki umnqamlezo kwiindlela zokuphuhlisa ukuguquguquka. Uyakwazi ukwenza umzimba wakho ekhaya, kwaye imizuzu engama-15 ngosuku ilanele ukubona iziphumo ezibonakalayo kwiiveki ezingu-3-5. Nangona kunjalo, iiklasi ezisebenzisa udonga lwama-gymnastic - kunye nezingane-ziza kwenza okulungileyo.
Khumbula ukuba naluphi na ubunzima obubonisa indlela yokuphuhlisa ukuguquguquka kunye neeplastiki, kufuneka uqale ngokufudumala ngokufudumala kwezihlunu! Ukugijima, intambo, ukufudumala-nantoni na, kodwa kufanelekile. Ngaphandle koko, uqhuba umngcipheko wokulimala. Cinga indlela yokuhlakulela ukuguquguquka ngokuncediswa kwindonga yokuzivocavoca okanye iindlela ezilungelelanisiweyo - isitulo, i-windows window, njl.
- Umlenze wesobunxele uphase eceleni kwodonga lwama-gymnastic, unyawo lufana nomgangatho wezantsi: ujikeleze ngokukhawuleza unyawo lwakho kwi-joint hip (amaxesha angama-8-10).
- Ukusuka kwindawo efanayo, yenza i-flexion (springy) yeenyawo ezisekhohlo ama-5-6.
- Ukusuka kwindawo efanayo, qondla izandla zakho kumacala omabini onyawo lwesobunxele uze wenze ukulungelelanisa kwesitye ukuya emlenzeni ongakwesokunene amaxesha angama-8.
- Phinda usebenze ngenyathelo olungentla ngenjongo yomnye umlenze.
- Yenza ilunga elifanelekileyo malunga nodonga lwama-gym. Phinda uphinde uhambe nge-10 kunye neentente zokuphumla emlenzeni ngamnye.
- Umlenze wesokunene uhamba phambili, phambili kwiphakamiso eludongeni: yenza i-torso bhuqa phambili ngokuphindaphindiweyo amaxesha angama-8, ubambelele kunyawo lomlenze onene. Ekupheleni, yeka imizuzwana engama-30, uphinde uphinde umlenze omnye.
- Umlenze wokunene ubeke eceleni, uhlala kwidonga lokuzivocavoca. Yenza 8
ukujikela emlenzeni othe ngqo, uzama ukuchukumisa umgangatho ngezandla zakhe. Kwi-slope yokugqibela, yeka imizuzwana engama-30 uze uphinde umlenze omnye. - Yima ebhekise eludongeni, imilenze ibanzi kunamahlombe, iinyawo ezifanayo, iingalo ezibambe phambi kwesifuba. Ukujikeleza phambili kunye nezigulane ngokunye kunye nomlenze ngamnye kathathu. Ngexesha elifanayo, imilenze yakho ikhula ngokubanzi kwaye ibanzi. Lo msebenzi - enye yeyona ndlela iphumelelayo ukuze uhlale kwi-twine.
- Ukusuka kwindawo efanayo, jikela ngakwesobunxele kwaye uhlasele ngokunyamezela okunyamekayo kwi-twine. Emva koko ujike uze uye kwipini ngaphesheya.
Ukuthatha eso sakhiwo esilula rhoqo, uya kuhlakulela ukuguquguquka kwixesha elifutshane kunokwenzeka kwaye ube ngaphezulu kweplastiki kunye novuyo.