-U-Eduard, ukhona obizwa ngokuba kwahluka ngokweendlela zoqeqesho lwezemidlalo?
Njengomthetho, ukuba umsebenzi wokugcina ifom elungileyo yomzimba ujongene nayo, ukwahluka kwexesha elithile ekusebenzeni kwayo akujongwa. Nangona ngamanye amaxesha kwii-adpings zentwasahlobo zenza ukugxila kwi-Cardionalfotfothis ukuya kufunda isihlunu. Enye into-yabakhi bomzimba, ishedyuli yoqeqesho yahlulwe yaba yimijikelezo yamaqela aliqela: ukusebenza ngobunzima, amandla kunye nokomisa. Ke, iseti yobunzima kunye nokunyuka kwamandla kwenziwa ekuweni kobuso obuqalise kwintwasahlobo, xa imbaleki ifuna ukufezekisa iinyanga ezintandathu zokusebenza .
- Ngaba ikhona i-aza kule meko, njengokuqina?
Eyona nto iphambili kukuqonda ukuba ukomelela "ayisiyo" midlalo yempumelelo ephezulu ", kwaye uqeqesho kufuneka luphelele. Ukuba uthatha isigqibo sokuqalisa iiklasi ngemikhombandlela enzulu ngakumbi, umzekelo, i-rossfit, ke ukwenzela ukunqanda ukulimala, ngokuqinisekileyo uya kuba uthetha kwangaphambili.
- Xa ubona iiwadi ezintsha kwiNkqubo "ubungakanani bomtshato", uqinisekisile ukuba kufuneka wenze kangakanani umntu ukuba aphulukane nobunzima?
Ngelishwa, amagorha oqikelelo lwethu lokwenyani ngabantu abahlupheka, kodwa nangezifo ezinqabileyo. Ewe kunjalo, ndenza ishedyuli yoqeqesho kwaye ndiyazi ukuba zeziphi izixhobo esiza kwenza ngayo kwiiveki ezisibhozo, kodwa akunakwenzeka ukuba sixele iziphumo ngokuchanekileyo ngenxa yezifo ezivela kubathathi-nxaxheba. Ngokubanzi, umntu osempilweni umntu osempilweni unokubona isiphumo seenyanga ezimbini okanye ezintathu emva kokuqala kweeklasi. Kwaye ndincoma ukubandakanyeka kathathu ngeveki ngeyure.
UFolly Wofloctor Orgard Kanevsky, okhokelayo i-Anita Tsoi kunye nesondlo ksenia Seleyznev
-Ukutya yinto eyimfuneko yokuphulukana nobunzima? Okanye ngaba inokuthi ilinganiselwe ekusebenzeni?
-Isondlo esifanelekileyo yi-70% yempumelelo, nokuba yeyiphi na injongo yakho: inciphise ubunzima bamafutha okanye, ngokuchasene ne-MUCURUR. Ke ngoko, andikucebisi ukuba ubeke ithemba eliphakamileyo kuphela kulonwabo.
-Ukuba uyayiyeka yonke into ngokulandelelana, ngaba kunyanzelekile ukuba uqhagamshele umdlalo?
-Ndisoloko ndisebenza ngokuchasene nokulahleka kwesisindo ngaphandle koqeqesho. Ewe kunjalo, ngenxa yesondlo esifanelekileyo, uya kuba nakho ukususa iikhilogramu ezongezelelweyo, kodwa imeko yomzimba iya kunqwenela ukuba inqwenele. Ke ngoko, ukuba ufuna ukuba nzima, womelele kwaye uqinile, ungalibali ngemidlalo.
-Ngoku bathetha kakhulu malunga nokubizwa kwa-15-i-Camp yokuCeka kwemihla ngemihla, okuthatha indawo yokomelela komgangatho. Yeyiphi imithambo ekufuneka ifakwe?
Njengommiselo, ezi zisebenza ngokujikelezayo ezibandakanya imithambo ye-5-6 eyenziwa ziindlela ezininzi ngaphandle kwekhefu. Ngokwenene bayaphumelela, kodwa baya kuba nabo kuphela ngumntu olungiselelwe. Ngokwesiqhelo ukubaleka okunjalo kubandakanya i-squats, izinamathiselo, i-pushups, ibha, iBerp, njl.
—Owona mbuzo wamantombazana amaninzi: Ngaba kunokwenzeka ukwandisa isifuba ngokupeyitha? Ukuba akunjalo, kutheni abafazi besenza imithambo yelakhe?
-Isifuba somfazi yintsimbi, kwaye uqeqesho lwezihlunu zesifuba, ngelishwa, azichaphazeli ubungakanani bayo. Kwaye imithambo yeli candelo lomzimba yenziwe kuphela ngenxa yokwenza isifuba esihle.
- Ngaba amagumbi okudanisa angayifaka endaweni yeklasi yomzimba?
-Ukudanisa luhlobo lwezinto ezilungileyo. Kwaye nangona ezinye iindawo zokufikelela zinokunika iingxaki kwii-aerobics, aziyi kuba yinto epheleleyo yokufakwa kwindawo epheleleyo yomthambo. Ke ukuba ufuna inani elihle kwaye liqinile - yiya kwiholo, kwaye ukusetyenziswa komdaniso njengekhadinali.
- Yintoni ekufuneka ithathele ingqalelo amantombazana ukuba angabi?
- Eyona nto iphambili ayisebenzi kwimilinganiselo enkulu. Ubunzima bufanele ukuba le ntombazana yenza ukuphindaphinda i-15-20 ukuphindaphinda kwendlela, hayi kancinci!
-Ukuba imbaleki yokuqala ifuna ukunciphisa izandla, imilenze, imilenze, njl njl.
-Imfuneko ukunciphisa umthwalo. Emva kwayo yonke loo nto, izihlunu zande ubunzima bomthwalo weprojectile: awuyi kusebenza "ngeentsimbi" - izihlunu aziyi kukhula.
- Zeziphi ezinye iingcebiso onokuthi unike amanenekazi afuna ukubonakala emhle kwaye kancinci?
- Eyona nto iphambili - Zithande! Ungatya imbi kwaye ngamanye amaxesha ivila, kodwa kwangaxeshanye ungalibali ukuba le nto ayililo ishishini lakho leshishini, kodwa intembelo nezempilo. Ungatsiba intlanganiso yoqeqesho enye, kodwa akunakwenzeka ukuba uziqhube phantsi kwazo naziphi na iimeko!
I-Eduard Kanevsky iphendula kwi "Yobutsha bomtshato" bonisa inkqubela phambili yezemidlalo
Imithambo emi-3 esebenzayo:
"IBerp"
Ungayenza njani?
Beka kwaye ubeke iintende zakho kumgangatho phambi kwakho.
Gxuma umva. Kwangelo xesha, kuya kufuneka uthathe isikhundla njenga ngexesha lokutyhala.
Khawuleza ubuyela kwisikhundla sayo sokuqala kwaye utsiba ngokukhawuleza. Xhuma kufuneka uhambe kunye nekotoni entlokweni yakhe.
Buyela kwisikhundla sayo sokuqala kwaye uphinda intshukumo. Yenza iindlela ezi-3 amaxesha ali-15.
"Ukuhlaselwa kwakhona"
Ungayenza njani?
Yima kakuhle, ubeke iinyawo, hleze amathanga amanqatha amancinci. Izandla zibeka esinqeni.
Yenza inyathelo elibanzi ngasemva kwaye liye phantsi ukuze kwindawo ephantsi yomthambo umlenze wangaphambili wawugobe kwidolo elidibeneyo kwii-angles ezifanelekileyo.
Buyela kwisikhundla sokuqala. Yenza iindlela ezi-3 kwi-20 ukuphindaphinda komlenze ngamnye.
"Hlela"
Ungayenza njani?
Thatha indawo ethe tyaba-yeka ukuxoka.
Tsala umzimba, uthembelele kumanqaku amabini enkxaso - i-elbows / umphambili kunye neesokisi ezinyawo.
Gcina iflethi yakho iflethi ukuze ukwazi ukuchitha umgca othe tye entlokweni yakho uye kwi toe. Tsala izihlunu zesisu kwaye uqiniseke ukuba isebe eliphakathi alixhathisi embindini, kwaye inqaku lesihlanu aliphumelelanga.