Ukunyamezela kukukwazi ukwenza iimvavanyo zentshukumo ethile ngokukhawuleza. Kwizemidlalo ezizodwa, apho kugxininiswa kwizakhono zobugcisa, ngeendlela ezifanayo, umdlali onokuphumelela ngokunyamezela .
Ngokubhekiselele ekusebenziseni, apha ngaphandle kwenhliziyo enamandla kunye nokuphefumula okuphefumlelweyo kwintliziyo yonke akunakuyenza. Kuyabonakala, kwaye akukho nto imangalisa ngayo, kungakhathaliseki ukuba luhlobo luni lomfanekiso osebenzayo owenzayo, imeko yempilo iya kuxhomekeka ngokunyamezela, oko kukuthi, kwi-amplitude yezinto eziphambene nomoya, ukuphefumla, ukuvutha nokukhupha. Emva kwakho konke, zonke iinkcukacha zilapha ngentla kunye kwaye uthetha owaziwayo kubo bonke abagijimi igama elithi "umoya".
Utshintsho lomsebenzi wokunyamezela
Ukuzilolonga ukunyamezela kungabelana nemidlalo ye-aerobic - ukubhukuda, ukugijima, ukudansa, ukuxuma. Ukongezelela, kukho iindidi ezithandwayo zezemidlalo eziphuhlisa le propati yomzimba:
- intambo ingumlilo ongenakulinganiseki, ukuqinisa inkqubo ye-cardiovascular system, ukulungelelanisa, izilwanyana zethole, amathanga, iibhulashi, amahlombe, i- press , izibonda;
- izikwere - zibonakaliswa ukuba izikwere azikho ngaphantsi komsebenzi ekusebenzeni, kodwa ziyakwenziwa ngaphandle kokushiya ekhaya;
- ibhayisekile ngumzimba owenzela ukwandisa ukuqina, okufanelekileyo kubantu abanomthwalo obunzima obunzima, ngokungafani nokusebenza, ukhulula umthwalo ukusuka emadolweni nasezinyaweni.
Ngokubhekiselele ekusebenzeni, ngoko, ngokucacileyo, xa ufuna ukunyusa amandla emiphunga yakho nentliziyo, wena, ngaphezu kwakho konke, khumbula ngokuthe ngqo. Nangona kunjalo, ngokunyuka ngokweqile, ukuqhuba kuyimidlalo eyingozi kakhulu, kuba ngexesha ngalinye, inyawo lihamba nge-70% yesisindo somzimba. Lo mthwalo omkhulu kumalungu, angagwenywa ngokuhamba ngesisindo kuqala ngebhayisekile. Kwaye ekuphumleni, ukugijima kugcina isikhundla senkokheli phakathi kokuzilolonga kokuphuhliswa ngokubanzi.
Ukuzivocavoca
Namhlanje sikhuthaza ukuba wenze isethi yoqeqesho lokunyamezela ukusuka kwicandelo lokuqeqeshwa kwe-cardio ngentambo.
- Sigxuma kwintambo kuqala ngomlenze owodwa, emva koko kwelinye ukufudumala. Senza iindiza ezingama-20 ngomlenze.
- Inyawo ndawonye, gxuma amaxesha angama-20.
- Intambo yavalwa. Senza amanyathelo amaninzi kwindawo ukuze sivame ukuphefumla.
- Izandla ngentloko, thatha isinyathelo emva, uguqa umlenze emadolweni. Sidonsa umlenze phambili size sitshintshe ubunzima emlenzeni wangaphambili. Siphakamisa umlenze kwi-exhalation. Umlenze wangaphambili ujikelezileyo, igubu alinakukhupha kwizwane.
- Sinyusa, sichitha amaxesha amaninzi size senze izihlandlo ezingama-30 zokuhlaselwa emva komlenze wesibili.
- Gubungela imilenze, uthathe amanyathelo ambalwa kwindawo.
- Ngaba izikwere - imilenze ibanzi kunamahlombe, izandla phambi kwakho. Sasihlala phantsi, endleleni esenyukayo sitshitshise ngeenyawo ezinqambileyo kwicala. Sitshintsha imilenze ngenye indlela. Senza amaxesha angama-30.
- Ukuphoqeleka: ekuguquleni ngonyawo kwinqanaba, senza umjikelo ngomzimba kwaye sitshitshisa okanye swayipha ngesandla. Senza amaxesha angama-30.
- Ukuqhelisa ukuphefumla - sihamba kunye ne-inhalation kunye nokuphuphuma umoya.
- Ukucima kunye nokunyathela unyawo - pha kamisa umlenze wokunene kwifom ye-bent-bent fom, ngesandla sokunene sichukumisa unyawo olwesobunxele, umzimba uphonswa, isandla sokhohlo sitsalwa. Kule ndawo sikhuphuka, sidibanisa izandla kunye kwaye sichaphazela igalelo elifanelekileyo. Senza amaxesha angama-20 ngomlenze.
- Umsebenzi olandelayo wokunyusa ugxininiso usenziwa kwakhona kwintambo - sifaka amaxesha angama-10 kumlenze wesokunene nangesobunxele, kunye namaxesha angama-10 kwimilenze yomibini.
- Izikwele - ezithotywe ngezandla zihlanganiswa phambi kwesifuba, zimelele iingalo ezisezantsi. Senza amaxesha angama-30.
- Ukuphoqeleka - udibanise, izandla ndawonye, vuka, wabeka imivimbo emibili ngokujika kwicala. Senza amaxesha angama-30.
- Siphakamisela izandla zethu - inhale, i-down-exhale. Sithatha amanyathelo athile kwindawo ukuze sivame ukuphefumula size sikhulule izihlunu zemilenze.