Xa imozulu iyonwabanga ngaphandle kwefestile, kwaye iholide yaselwandle isekude, lixesha lokuba uhambe. Sukucinga ukuba uqeqesho ngaphandle kwe-dumbbells aluyi kubanika iziphumo. Ewe, awuzukukhulisa iibhokisi ze-vovotric, kodwa ziya kufumana ifomu ecocekileyo ngenxa yokuqinisa izihlunu ezikhoyo. Kule nto, yenza isicwangciso sokusebenza kwaye sithethe malunga neeklasi.
Ukulungiswa kwenkqubo yentliziyo
Qala nge-Articmatics Gymnastics ye-Articulature: Fudumele, uqala phezulu ukusuka ezantsi kwintshukumo ye-lymph, njengoko ogqirha bacebisa. Emva kokutshaja, masiqale ukuhamba ngokukhawuleza okanye sibaleka imizuzu emi-5 ukuya kweli-10. Ngexesha le-Cardio, imisipha iyakufudumala kwaye ibe ngamaxesha athile, kwaye ke emva kokuya emsebenzini awuyi kuziva ungathandekiyo emzimbeni ngenxa yentlungu kwimisipha edityanisiweyo. Thatha ingqalelo kwiindiilications: I-Run ithintelwe ngexesha lezisindo ezigqithisileyo (iikhilogramu ezingama-20 +), izifo zenkqubo ye-misculoskeletal, i-Cardiovascularcular okanye inkqubo yokuphefumla, kunye nefom ebandayo.
Qala ukusebenza nge-motout
Inkqubo yoqeqesho
Emoyeni omtsha, ngemozulu elungileyo, kulula: umzimba ngokukhawuleza uyaphola, isizathu sokuba ukutyeshela kamva. Qala nge-squats: Beka imilenze yakho kububanzi bamagxa, ugobe izandla zakho kwimingxunya kwaye uqhagamshele kwisitshixo. Ukuphulukana nokufana nomgangatho, izandla zakho ziya kuba yingozi kuwe ukugcina ibhalansi. Emva kweendlela ezi-3-4, qala ukwenza i-bepi: xuba endaweni kwaye ubiwe ngentloko eqingqiweyo phezu kwentloko yakho ngexesha lokutsiba, emva koko uwenze izandla zakho emhlabeni kwaye zitsile kwi-bar. Buyela kwisikhundla sokuqala kwaye uphinda umthambo 20-25. Emva koko, tyhala amaxesha ama-10 ukuya kweli-5 ukusuka kumgangatho kwizandla ezithe tye ngaphambi kokutsala amabele.
Gqibezela umsebenzi wokuziqhelanisa ngokulula, umzekelo, uphulukana nentshukumo. Yima nkqo, hlulelana unyawo lwasekunene kwaye ugobe imilenze yomibini emadolweni ukuze abe kwi-angle engama-90 degrees. Phakamisa kwaye uhambela phambili ngonyawo lwasekhohlo-phinda wenze into enye. Yenza iindlela ezi-3-4 de uzive uxinezelekile ngasemva kwethanga kunye neebhotile. Gqibezela amagatya ecaleni: Thumela umlenze ofanelekileyo ukuba udibane ne-squat, emva koko unciphise unyawo lwakho lwasekhohlo uye ngasekunene.
Ngcono ukubaleka ekupheleni kwesifundo
Ukugqitywa koqeqesho
Ukuba ubandakanyekile ngokuhlwa, gqiba umsebenzi ngokucebisa ukubaleka imizuzu engama-30 ukuya kwengama-40 kwisithuba esilula. Ngexesha lokuqhuba kwamandla amaninzi kuchithwa, emva koko emva koqeqesho uya kuziva unesibindi emzimbeni kwaye ulale ngokukhawuleza. Ungalibali malunga nokuvalwa - wolula izihlunu zakho emva kweeklasi.