Ukwelula ngumqondisi wokuqeqeshwa othandwayo. Ukunwebeka kuguqukela ukuze kube wusizo hhayi kuphela ukuze ukwazi ukuhlala kwi-TIWE. Ngasikhathi sinye, ukuqina kwemisipha okuhle kuvimbela ukubukeka kwezinkinga ngamalunga, izinhlungu ngemuva nasemilenzeni, kusiza ukukhulelwa kanye nokuzala. Sitshela imithetho yokulula okunekhono.
Yini ukulungiselela amakilasi
Okwamakilasi udinga i-rug eyenziwe ngerabha noma igwebu, amabhlogo amabili agwebu amabhulokhi we-yoga, i-elastic gum kanye nendawo encane yamahhala. Kubalulekile ukuzijwayeza ukwelula egumbini lokungena kahle egumbini lokushisa lasekamelweni - 25-28 degrees. Emicu yezicubu ezibandayo kuyancishiswa, futhi bavuseleleka ngokufudumala, ngakho-ke uzophawula ngokushesha umphumela kusuka kumakilasi. Eqa ukuqina okulula, hhayi ukunyakaza kwengcindezi. Ngokubona kwethu, inketho elula kunazo zonke yimidlalo ephezulu nemilenze, amasokisi amancanyana noma ezinyangeni ezingena ezinyangeni.
Isifundo esingakanani kufanele sigcine
Kungcono, uma welula uzokwenza ngemuva kokuzivocavoca okuyinhloko. Ngokuphumelelayo kuvela ngempumelelo ukwelula izicubu ngemuva kokugijima noma ukuhamba okusheshayo. Ungalokothi uqale ukwelula ngaphandle kwemisipha yangaphambi kokufudumala, uma kungenjalo ungabalimaza. Yenza i-Articur Gymnastics: kusuka entanyeni kuya ezinyaweni nasezandleni. Ngemuva kokuzivocavoca, lala umbhoxo bese uswayipha umshini wokucindezela - ngakho-ke umzimba wakho ulungiselelwe umthwalo, ukukhulisa ukushaya kwengcindezi nengcindezi. Sikweluleka ukuthi uzivocavoce cishe ihora elingu-10 imizuzu engu-10 ukufudumala bese ucindezela, imizuzu engama-40 ngokuzelula ngokwayo kanye nemizuzu eyi-10 ukuzindla. Ukuhlala ngokushesha ku-twine, yenza nsuku zonke.
Yenza ukufudumala ngaphambi kokulula
Photo: Pixabay.com.
Yini evivinya umzimba
- Yekani ukwelula kusuka ekufudumaleni kwemisipha yentamo kanye nebhande lamahlombe - yenza ukunyakaza okuyindilinga kanye nokuqina, uhleli phezu kwe-rug. Njalo gcina emuva kwakho uqonde, uzama ukuxhuma ama-blades: isimo esihle ukulula okuphephile.
- Ngemuva kokwenza imithambeka ezinhlangothini zesikhundla sokuhlala: yeka indawo yokuhlala endolini, udonse isandla samahhala ohlangothini lapho sincipha khona. Kufanele uzizwe ukwelula izinhlangothi nezandla.
- Ngemuva kwalokho yenza i- "butterfly": xhuma izinyawo, uzama ukuzihambisa eduze ngangokunokwenzeka ku-groin. Bamba izintende ze-skunks ezingakwesobunxele, futhi ama-elbows abeka amadolo akho. Ungafinyelela izandla zakho phambili, uzama ukwehlisa isisu ezinyaweni.
- Ngemuva kwalokho yenza ukwelulwa ku-Dynamics - isebenza kahle kakhulu kunokunwetshwa okuyisitata. Yima emadolweni akho bese udonsa umlenze owodwa phambili, ubeke isithende futhi uqonde edolweni. Phonsa emlenzeni oqondile, uphonsa emuva kahle. Ungaphuma kancane, uzama njalo ngemizuzwana eyi-15 ukwehla konke okuphansi.
- Gobisa umlenze oqondile edolweni bese uhambisa isisindo somzimba kukho. Gobisa omunye umlenze, wabamba isokisi ngesandla sakho, wayidonsela emabhukwini. Faka i-Timer ocingweni lwakho: Umzuzu o-1 ubambele kulesi sikhundla.
- Qondisa yomibili imilenze, uhleli emashumini. Uma ungathathi izandla zakho phansi noma ujijeke emuva, thatha amabhlogo we-yoga bese uya kubo. Isisindo somzimba kufanele sibe nokugxuma - izicubu ze-pelvis elula. Ngaphandle kwalokho, uzokwelula ama-tendon awile, ngeke alethe amawele.
- Yenza izivivinyo ezifanayo ngolunye unyawo.
- Bese uphendukela phambili. Gobisa amadolo akho bese uwahlelela kabanzi ngangokunokwenzeka. Bhalisa ama-elbows akho phansi noma emabhulokini futhi uqhubekele phambili emuva emuva. Kufanele uzizwe ukungezwani kwemisipha ye-pelvis.
- Qesa unyawo olulodwa bese uqhubeka nokwenza umsebenzi womzuzu 1. Shintsha izinyawo zakho bese uphinda umsebenzi.
- Qondisa bobabili imilenze - bamba kulesi sikhundla imizuzu emi-2.
Ukuzivocavoca ngakunye kunikezwa okungenani umzuzu.
Photo: Pixabay.com.
Imithetho yelula
Ngesikhathi sokuzivocavoca, kufanele uzizwe ukungezwani okulula emisipha. Akunasidingo sokwenza ukwelula ngamandla lapho uzwa izinhlungu, kuzoholela ekulimaleni. Kubalulekile futhi ukwenza izivivinyo njalo ukuthi izicubu zijwayela umthwalo futhi kancane kancane ziphumule. Lapho nje uqaphela ukuthi sekuyinto elula ukwelula, cela umngani ukuthi akusize - abeke emhlane ukukhulisa ukumelana futhi ngaphezu kwalokho welule izicubu zomzimba.