I-Bodyflex yindlela efanelekileyo yokulahlekelwa ubunzima imizuzu engama-15 ngosuku, eyenziwa yi-American Greer Childers. Umdali wenkxalabo wayengumfazi oqhelekileyo owabeletha abantwana abathathu kwaye, njengesiqhelo, wakhutshwa ngaphaya kokuqaphela. Wayengafuni ukunyamezela le nyaniso, kwaye wazakhela isiqhelo sakhe senkcubeko yemvelo, evumelana ngokupheleleyo nabo bonke abazange babe nantoni na kwimidlalo. Abantwana badala inkqubo yokuqhawula umzimba, engagqithwanga kuphela, kodwa amawaka abantu emhlabeni jikelele. Yonke enishiyile kukuba ufumane amandla amangalisayo oksijini!
Ingundoqo yesikhokelo
Kwiimvavanyo zomzimba zihlukaniswe ngo:
- isotonic (amaqela amaninzi emisipha asebenze kanye);
- i-isometric (khuthaza ukuxhatshazwa kweqela elinye lezihlunu);
- ukuqeqesha iintlobo ezithile.
Ngethuba loqeqesho, ukuphefumula okunzulu (isisu) kuhamba kunye nokulibaziseka kwemizuzwana embalwa. Ngexesha lokulibaziseka ekuphefumuleni, iimfesane zakho zegazi zizaliswa nekhabhoni dioxide, ngenxa yoko, emva kokuphuma kwemoya, iimpahla ziyakwandiswa ngokubanzi kwaye zikwazi ukufumana i-oksijini engaphezulu. Kwaye sifuna i-oksijeni yokutshisa kweoli.
Amaqela emisipha kunye nencoko yoqeqesho
Inkqubo ye-bodyflex iqulethe ukuqhutyelwa kwe-press kunye nemilenze, kwezandla (i-biceps kunye ne-triceps), kunye nesifuba. Uza kuchitha imizuzu engama-15 ngosuku kwiiklasi, kodwa ukuhlala rhoqo kubalulekile apha: imihla ngemihla ngaphandle kokugcina indawo. Le mizuzu eyi-15 iya kukunceda kakhulu ukunciphisa ukutya kwakho, ngezinye ixesha uya kuziva ngathi ngexesha lokuqeqesha kwisisu, okanye kukho ukuhlaselwa kwe-pharynx-konke oku kwendalo.
Marina Korpan
Kwilizwe lethu, ipropaganda yokusebenzisa umzimbaflex yenziwa nguMarina Korpan. Wayebona emzimbeni wakhe umphumo wokutshiswa kweoli kunye neenkqubo ze-bodyflex kunye ne-oxsize kwaye ngoku kunceda ukunciphisa ubunzima kubasetyhini abanayo abanesisindo esingumngcipheko, yena ngokwakhe.
Ukuzivocavoca
Asiyi kuqalisa ngeendlela eziphambili zokuzibandakanya kwabafundi be-Greer Childers, siza kuqala ngeziseko zokuphefumula ezilula ze-Marina Corpan.
- Sifaka imilenze ngephubhu, siphume kwaye siyiqinisa isisu esiswini.
- Senza uphuzo olubukhali lwempumlo kwaye ngelo xesha sithatha isisu.
- Sivala imilomo yethu kwaye senze umfutho ogqamile kunye nomsindo. Vula kakhulu umlomo wakho kwaye uzive ukhululekile ukukhupha ngezwi okanye ukukhala.
- Sigoba ngokufanayo kumgangatho, sijikeleze ngasemva, kwaye sicinezele esiswini ukuya emthonjeni. Asiphefumli imizuzwana 8-10.
Ngoku siphinda siphinde siphephe yonke into, kwaye ekugqibeleni senza ukuphefumula okuqhelekileyo nokuphefumula. Emva koko, siya kwenza izivo zokuzivocavoca, ngaphambi kokuba ngasinye sibuye siphinde siphinde siphephe.
- "I-Diamond" - sidibanisa izandla kwizinga lesifuba, iminwe yokuthintela ibe yidayimane engqondweni. Ukuzivocavoca kwakha i-biceps kunye ne-pectoral muscle.
- Emva kokuphefumula, pha kamisa izandla zakho phezulu, njengamaphiko, gcina isikhundla sokuba imizuzwana embalwa. Ukuzivocavoca kunika umthwalo kwi-triceps i-muscle ne-triceps.
- Sakha i-semicircle ezandleni ezantsi kwinqanaba le-groin, sigcina ingxaki ezandleni zethu. Sihlakulela i-biceps kunye nezihlunu ze-deltoid.
Zonke izinto zenziwa ngaphambi kokutya, amahlanu. Ukuba wenza umzimbaflex njengentsasa ye-gymnastics, uqeqeshe ngesisu esingenalutho.
Ukutya
Ngokutsho kwenkqubo ye-bodyflex, akukhuthazwa ukuba uhlale kwisondlo, njengoko isisindo esilahlekileyo ngokutya siya kutshatyalaliswa kamva okanye kamva. Uqeqesho rhoqo, uya kuqaphela ukuba umzimba ngokwawo ula ukutya okuyingozi kwaye udinga ngaphantsi komthamo. Ukuziqhelanisa nokutya okweqhekeza, kuhlala kusetyenziswa. Ukongezelela, ungazami ukujongana nangoko "neengxaki zengxaki", ziya kufikelela kumgca, kodwa okokuqala, kufuneka unciphise ubunzima obubanzi kwaye ulungelelanise imetabolism.