Ukwelula kakuhle kuthetha ukuba umntu usemncinci kwaye unempilo, izikhokelo ezahlukeneyo ezivumela ukuba ziphuhliswe ziyaziwayo. Phakathi kwabo, siyakwazi ukwahlula ukunweba, okuchaphazela ngokufanelekileyo isimo kunye nemeko yendalo yonke.
Yintoni elula?
Uhlobo oluthile lomzimba, olubandakanya ukuzivocavoca okukhuthaza ukuhanjiswa kweemisipha kunye nemigqa, kuthiwa ulula. Yisebenzise njengesikhokelo esahlukileyo kunye nokongeza kwinqanaba lezemidlalo elisemgangathweni lokuqina okanye u-aerobics. Ukufumanisa oko kusalulweyo kwimpilo, kufuneka kuboniswe ukuba le ndlela isetyenziselwa ukuqeqesha abadlali bezemidlalo kwaye ifakwe kwi-gymnastics yezempilo kunye neyonyango. Olu qeqesho lubandakanya ukutshintsha uxinzelelo kunye nokuphucula izihlunu, eziza kunceda ngokukhawuleza ukuxhatshazwa nokubuyisela amandla.
Yintoni eluncedo ekujongeni?
Ukulungiswa kunamathuba amaninzi ancedo, okubangela ukuthandwa kwalolu qeqesho. Uqeqesho oluqhelekileyo lunceda ukuhlakulela ukuguquguquka, ukuba ube ngumncinci kwaye uphendule ngakumbi. Ukuphucula ukuhamba kwesikhashana, ukusasazwa kwe-lymph negazi. Ukusetyenziswa kwoluhlu lwabasetyhini kukunciphisa imisipha kunye nokucotha inkqubo yokuguga. Ukuzivocavoca okukhethekileyo kuthatha isisindo sokuphumla, ukukunceda ukujamelana nentlungu kunye noxinzelelo. Sebenzisa ulula ukulungiselela umzimba ukunyusa ngokomzimba kwaye, ngokuchaseneyo, ukuphumla emva koqeqesho.
Yintoni engcono kunokuba isetyenziswe okanye i-yoga?
Abaninzi babuza lo mbuzo ngaphambi kokukhetha ulawulo olufanelekileyo lwezemidlalo. I-Yoga ayikwazi ukubizwa nje ngokuba yimidlalo, kuba ifilosofi yonke, kubandakanywa nezenzo zomzimba nezokomoya. Ukuchonga kunye ne yoga, umahluko phakathi kokubalulekayo, kufana nobukho bobugcisa obululwe ngokukhawuleza. Ngokuphathelele isenzo esithandwayo somoya, isebenzisa iindlela ezahlukeneyo zokuzilolonga, ezongezelelweyo ngokucamngca. Ukongezelela, i-yoga ijoliswe ekusebenzeni umzimba wonke, kwaye ukululalela kwandula izihlunu ngokwahlukileyo.
Yintoni ongayikhetha, ilula okanye iiPilates?
Kulohlu olulandelayo lokuthelekisa, iikhombisi ezimbini ezidibeneyo, ezifana nalezo zenzo eziqhelekileyo zizocotha. Isizathu sokuqala sokumahluko phakathi kwePilates kunye nokwelula kubangelwa ukuba uhlobo lokuqala loqeqesho lunceda ukuphucula amandla, isantya kunye nokuguquguquka. Ngokuqeqesha rhoqo unokuphucula umsebenzi womzimba wonke. Iipilates, njenge-yoga, ihlakulela umzimba wonke, kwaye ayilona maqela omzimba. Bangakwazi ukujongana nabasetyhini kwimeko.
Uthini umahluko phakathi kwama-callanetics kunye nokwelula?
Kuninzihluko phakathi kwezi zikhokelo, ngoko i-callanetics yindlela yokuzivocavoca impilo esekelwe ekusebenziseni izivivinyo ezitshatyalaliswayo zokwelula kunye nokuchithwa kweemfayili ze-muscle. Ukuchithwa kuthiwa yinkimbinkimbi yokwelula izihlunu, usebenzisa izivivinyo ezizenzekelayo nezishukumisayo. I-Callanetics yinkqubo edibeneyo yezemidlalo equka ukuhamba komdaniso, izakhi ze-yoga, ukuzivocavoca kunye nabanye.
Iintlobo zokwelula
Kukho izigaba ezininzi, ngoko kuxhomekeke kumthwalo kwiimisipha, ukwabelana ngokulula kunye nokunzulu. Ikhetho lokuqala liquka ukunweba i-muscle ukuya kwixesha eliqhelekileyo (intshukumo enye eyenziwa imizuzwana engama-40), kwaye okwesibini iholele ekutheni isetyenziswe kwisayizi enkulu (intshukumo enye eyenziwa imizuzu 1-5). Kukho iintlobo zokwelula, iindlela ezahlukeneyo zokwenza imisebenzi:
- Static . Le khetho yenzelwe abaqalayo, kwaye ijolise ekuphumuleni izihlunu. Ukuzilolonga ngokukhawuleza nangokucokisekileyo.
- Dynamic . Olu hlobo lokungaxakekanga kwaye lusetyenzise abantu abanakho ukuqeqeshwa ngokomzimba. Ngexesha loqeqesho, imisipha yokuqala yoxinzelelo, uze ukhulule.
- Esebenzayo . Ukufumana, ulula - oko kukuthi, kufuneka ume kwaye kulolu khetho, olukunceda ukunweba izihlunu kwindawo engekho. Olu hlobo loqeqesho luya kuphucula ukuhamba ngokubambisana.
- Isometric . Ukubambisa, xa usebenzisa lolu hlobo loqeqesho, lwenzeka kwiinqanaba eziliqela: ukuxhatshazwa, ukuphumula, ukunweba nokulungiswa. Ukujamelana nayo, umntu kufuneka alungiselele ngokomzimba.
- Ibhola . Ukwelula okunjalo yinkqubo yokuphuhliswa, eyona nto ingakhuselekanga, kuba ukuzivocavoca kwenziwa ngokukhawuleza nangokukhawuleza. Kunconywa ukuba iqhutywe kuphela phantsi kolawulo lomqeqeshi.
- Neuromuscular . Sebenzisa le zityalo ukubuyisela ukuhamba ngokuhlanganyela emva kokulimala okanye ukuhlinzwa.
Ukuzilolonga
Ukuze uqeqesho lube luncedo kuphela, imigaqo emibini ebalulekileyo kufuneka ithathelwe ingqalelo. Ukulungiswa kufuneka kuqale ngokufudumala, okujoliswe ekufudumiseni umzimba. Ngoncedo lwayo, unokwenza izihlunu ziguquguquke kwaye zithinteke, ezenza kakhulu umngcipheko wokulimala. Kukulungele ukhethe umthwalo we-aerobic, umzekelo, ukuhamba kwindawo okanye ukuqaqa intambo. Khetha iindlela zokusebenzela eziphambili eziza kusebenza ngamaqela asemasipha.
Ukwelula ukubandakanya kubandakanya ukubeka nganye indawo, kumthwalo omkhulu, imizuzwana engama-30-60. Kubalulekile ukuqwalasela ukuba uvakalelo luya kwamkeleka, kodwa alubuhlungu. Icandelo ngalinye liqhutywa ngamaxesha ama-3-4. Musa ukulibala ngokuphefumla, okumele kuhlaziye kwaye kuphephe. Ukuba kukho ukungcola, ukuvutha komlilo, ukuxhamla kwemisipha kunye nokungaqondakali okungaqondakaliyo, ngoko uqeqesho lufanele lugcinwe.
Ukubethelela - ukuqeqeshwa kwabaqalayo
Ukuba umntu akade eselula, ngoko kuyimfuneko ukuza kukhethwa ngokuzikhethela. Qala ngokungenani ubuncinci ukuphuhlisa umzimba ukuya phezulu, ukuphepha ukulimala. Ukulungiswa kwabaqalayo kungabandakanya iintlobo ezahlukeneyo zemithambeka eyenziwa ngokuma, ukuhlala kunye nokuma. Kunconywa ukuba utshintshe ngokukhawuleza umsebenzi ukuze ubone inkqubela phambili.
- Yima ngokuthe tye, ugcine izandla zakho ezinqeni zakho. Thatha inyathelo elincinci ukuya ecaleni, uguqe kwaye ulula ngaphakathi ngaphakathi kwethanga.
- Thatha ugxininiso lokulala phantsi uze ujike ngamadolo akho ngakwesokudla ukuze isithende sichukumise umlenze womnye umlenze. Umlenze wesobunxele kufuneka uncitshiswe ukwenzela ukuba unyawo lusezantsi. Gcina umva wakho ngqo, uze ugobe. Ncike ngeminwe yonyawo lwakho lwesobunxele, njengokungathi uqhube isithende.
- Yima eduze kwesihlalo kumgama ukwenzela ukuba ngexesha lokugxotha izandla izandla zilale ngasemva. Ncipha phantsi kwingingqi ye-thoracic.
Ukulungiswa kokulahleka kwesisindo
Ukubambisa kuthintela umzimba ngendlela eyinkimbinkimbi, ukuncedisa ukujamelana nobunzima obukhulu. Kulabo abanomdla, nokuba unako ukulahlekelwa isisindo ngokulula, kufuneka uyazi ukuba uyomeleza kwaye ihlakulele imicu ye-muscle, ibe negalelo ekutshintsheni i-fat layer kunye nokuphucula ukukhululeka komzimba. Uncedisa ukunweba ukuhlangabezana ne-cellulite, kuba ukuphuma kwe-lymph kuvamile. Ubunokumchaphazela ngokufanelekileyo kwaye imeko yesikhumba, leyo ayiyi kuguquka.
- Butterfly . Ukuzivocavoca ukusebenzela imilenze. Hlala phantsi, uguqa ngamadolo kwaye udibanise iinyawo zakho, omnye nomnye. Gcina umva wakho ngqo. Gamba iisokisi ngezandla zakho uze uxhomekeke phambili, ukhomba amadolo akho kufuphi nomgangatho.
- ICobra . Ukuba ufuna ukufunda, ulula - yintoni na, ke ubeke ingqalelo kulo msebenzi wokusebenzela umshicileli kunye nomva. Zibeke ubuso phantsi kombhoxo, ufake izandla zakho phantsi kwamagxa akho. Ukucoca izihlunu zeeplavis, cinezela iinqumlo ukuya phantsi. Ukulungisa iingalo zakho, phakamisa isifuba sakho ukuze sikhankanywe phambili. Sula ngokubanzi kwaye ulungise isikhundla.
Ukuchonga ukutya
Kungakhathaliseki ukuba yeyiphi imidlalo umntu ayenayo, ukutya okunempilo kubalulekile, ngaphandle koko kunokuba neengxaki ezingathandekiyo, iingxaki zempilo, kwaye ukuba iimvavanyo zenzelwe ukulahleka kwesisindo, umphumo ongenakho. Ubaluleke kakhulu kukulinganisela kwamanzi, ngoko ke kufuneka udle ubuncinane ubuncinci beelitha ezimbini zamanzi. Ngolwazi olubhekiselele ekutheni - lithini, kwachazwa ukuba u-elasticity of muscles kubalulekile, kwaye ngenxa yoko kuyimfuneko ukubandakanya kwi-diet diet fatty acids, ezikulo ntlanzi, i-nati, ioli kunye ne-avocado.
Imenyu ifanele iqule ukutya okucebile kwiivithamini kwaye ngenxa yeso sizathu izithelo nemifuno esitsha zifanelekile. Kunconywa ukunciphisa inani leetyuwa elisetyenzisiweyo, okwenza ukuba iigamente ziqine. Kwakhona kunyanzelekile ukunqanda iswekile, okuza kubeka indawo yobusi ngokulula. Abantu abaninzi bayazibuza ukuba kunokwenzeka yini ukuba badle emva kokulula, kwaye ke abaqeqeshi batusa ukuba badle kungekudala ngaphambi kweyure emva kweseshoni.
Yintoni ekufuneka uhambe ngokulula?
Ekubeni uqeqesho luquka ukunweba imisipha, kubalulekile ukukhetha iimpahla ezifanelekileyo. Akufanelekile kuphela ukukhululeka, kodwa kungaphikisani nokuhamba. Izambatho zokwelula zimele zolule kakuhle, ngenxa yoko, lugxininise ukubunjwa, okungaquka u-80-90% womnatha wendalo kunye ne-10-20% ye-elastin okanye i-polyester. Ngokuphathelele izicathulo, kufuneka zinciphise, umzekelo, ingaba izicathulo ze-ballet, amaCzech okanye ama-sneakers, kodwa unokwenza nje kwiisokisi.
Ukuchonga - ukuchasene kunye nokunciphisa
Ukwenza iiklasi zibe luncedo kwaye zingonakalise impilo, kuyimfuneko ukuqwalasela ukukhawulelwa. Ukuba umntu unayo i-osteochondrosis yomgudu, iinguqu zithintela kule ndawo. Amandla atyula ayithandeki ngexesha lokuya esikhathini. Ukuhlehlisa okwesikhashana uqeqesho kufuneka kube kunye nokushisa okunyukayo, i-fractures, i-scoliosis, ukungahambi kwamalungu kunye nezifo zentsholongwane. Umonakalo wokwelula uya kubachaphazela abantu abanesidlo esithile rhoqo, izifo zengqondo ezahlukeneyo, iingxaki zamalungu angaphakathi kunye ne-oncology.
Ukufumana ukulula-oko kukuthi, awukwazi ukuwahoxisa ukuphikisana okukhoyo, apho uqeqesho luvinjelwe ngokupheleleyo. Ezi zibandakanya ubukho bengozi obukhulu kunye neenkqubo ezivuthayo kwiimisipha kunye nomthunzi. Awukwazi ukusebenzisana neengxaki ngamalungu kunye nokukhawuleka okukhulu komgudu . Ukunqanda kuyaphikiswa kwizifo zesifo senhliziyo, i-thrombosis, i-arthrosis, i-osteoporosis, i-hypertension, i-hernias, i-hematomas kunye ne-fractures.