Ngaba ukhe wathenga ubhaliso kwindawo yokuzivocavoca okanye ukhe wazisiwe kuwe? Sivuyisana kweli nyathelo libalulekileyo, elikholelwa, liyakutshintsha ubomi bakho. Abantu abaqeqeshiweyo bahlala bebonwa ekudeni nasekunene, uncumo kwaye, ngokucacileyo, imisipha entle ikhusela. Kule nto siza kuxela i-Aza: Yintoni ekufuneka iqalise iklasi kunye nendlela yokufunda iphulo rhoqo kwindawo yokuzivocavoca.
Intliziyo iya kothuka
Amandla ngaphambi kokuba uhambo lwakho lubuya ekhaya ukuya emsebenzini, kwaye ke ukusuka kwisofa ukuya kwifriji, akunakufanele ukumangaliswa kwentliziyo ngokukhawuleza kwiinyanga ezi-2-3 zokuqala zoqeqesho. Le yinkqubo yokuhlengahlengiswa kwentliziyo yemvelo ukuya kwimithwalo ephezulu: kufuneka ifunde ngokwenyani isantya esitsha. Iimpawu ezinxulumene nohlobo olufutshane lokuphefumla, iimvakalelo zokuziva unesicaphu, ukufunga ukufunga - kukwayeqhelekileyo. Into kuphela, emva koko kufuneka uyeke kakhulu iiklasi kwaye ubaleke uye kugqirha - iintlungu entliziyweni kunye ne-migraine.
Ukubaleka-olona khetho lubalaseleyo kwizinto zoqeqesho ze-aerobic
Ifoto: HARTAHH.USPUS.com.
Yonyusa ivolumu ye-luphu
Iiklasi esicebisa ukuba uqale ngoqeqesho lwe-aerobic-kubandakanya ukuhamba ngokukhawuleza, ukuqhuba imigama emide, iiklasi kwibhayisekile yokuzilolonga, i-aerobics yezandla njalo njalo. Kumthwalo we-aerobic, amandla achukunyiswe ngokoqobo ngaphandle - ngexesha lokuphefumla, sifumana ioksijini, eba ngumthombo wamandla. I-pulse yonyusa ukunyuka rhoqo kwe-phahalation-Le yinkqubo yendalo ebangelwa yimfuno yamandla amakhulu. Kwanele ukubaleka amaxesha ama-3 ngeveki ukwandisa ivolumu yemiphunga emva kweenyanga ezimbalwa xa kwixesha elizayo iya kuwunciphisa inkqubo yokuphefumla.
Ungalibali ukolula izihlunu
Ifoto: HARTAHH.USPUS.com.
Imisipha iba yi-elastic
Imisipha ikhula xa i-microTraum yenzeka- kamva izithuba zizaliswe ziintsinga ezintsha. Kuya kufuneka ukolule emva kokusebenza komsebenzi ngamnye ubuncinci iyure, ukuze ungayigcini ngeenyawo ezigulayo kwiiveki ezimbalwa. Cela uncedo lomqeqeshi wengingqi, oluza kukubonisa ubuchule obufanelekileyo.