Yintoni uqeqesho lwentathuko. Ukuqeqeshwa kwezihlunu zangasemva. Uqeqesho lwabaqalayo

Ukunyakaza okukhululekile, ngaphandle kokuvala okanye intlungu, ngumvuzo omkhulu. Awucingi ngako uze ube nexesha elingaphantsi.

Ngokwezibalo, iintlungu zentlungu yeso sibini sokuba singayi kusebenza emva kwesifo esifana nesiqhelo, njengendiza ebanda. Abangaphezu kwama-70% wabemi bamazwe athuthukile bakhononda ngokuvela kwayo.

Isizathu semvakalelo engathandekiyo kwiimeko ezininzi zingasemva kokuhlaselwa. Akunakukwazi ukumelana nomthwalo, kuba umntu uhamba encinane kwaye uhlala nje.

Ukuze kungabi neengxaki ezinjalo, umva kufuneka udityaniswe - kuyaqondakala kwaye uyaziwa kubo bonke. Ukuba ufika kuyo nayiphi na i-gym, abaqeqeshi baya kunika isicwangciso soqeqesho esiza kunceda ukuphuhlisa iqela elifanelekileyo lemisipha. Nangona kunjalo, akukho konke okulula.

I-anatomy encinane

Emzimbeni womntu, kukho iintlobo ezimbini zeemisipha: i-dynamic ne-postural.

Umsebenzi weqela lokuqala leemisipha, ezikufutshane nomphezulu womzimba, zihamba ngokukhawuleza okuhambayo apho umntu angakwazi ukulawula amandla. Umzekelo, kulula ukuba sikhulise isandla okanye siguqule umlenze. Ezi zihlunu zinama-capillary ambalwa, kwaye zikhawuleza zinyame ngenxa yokuqokelela i-lactic acid.

Izisipha zangasemva, okanye, njengoko zibizwa nangokuthi, i-tonic, zisezantsi, ecaleni kwintsipho. Uxanduva lobume bezandla zomzimba ngexesha lokunyakaza, kunye nokumiselwa kwesithuba kunye nokuhamba. Basebenzisana nomkhosi wokudakalisa. Asikwazi ukulawula umsebenzi wale misipha ngokuqaphela, kuba izakhiwo ezincinci zeengqondo zihambelana nemisebenzi yazo.

Ezi zizitho zincinci kakhulu, kodwa zinamandla kakhulu, kuba uxinzelelo lunokubamba, ngokungafani neqela elinamandla, ixesha elide. I-acid ye- latic iqokelelwe ngokukhawuleza, kuba ixhaswe kakhulu ngemithambo yegazi.

Iingxaki zokukhawulela umlenze

Ubomi bwanamhlanje bunika ithuba lokuhamba. Ukuvavanya ukuxhatshazwa kwe-static, izihlunu ezinamandla ziba buthathaka, kwaye i-postural ziba mfutshane ngenxa yethoni eyongeziweyo.

Ukungalingani phakathi kwezi zihlunu kubangela ukukhawulwa komgudu kunye nokuphulwa kweendalo zemvelo zomzimba. Ngoko ke, kungekhona nje ukubonakala, kodwa nomsebenzi wesixokelelwano se-musculoskelet. Ngako oko, kukho iimvakalelo ezibuhlungu. Ukongeza, iingxaki ezinxulumene nomgudu, zikhokelela kwizifo zangaphakathi.

Imisipha yamandla isebenza ngokucacileyo, kwaye i-postural iyanzima kakhulu. Ingxaki kukuba abantu abavumiyo nokulawula umsebenzi wabo, ngoko ukusebenza kwezi zihlunu kudinga inkqubo yoqeqesho, ebandakanya iindlela ezizodwa kunye nokuzivocavoca.

Yoga njengesiseko

Uqeqesho lwezithuba zangasese njengezikhokelo zempilweni zavela kutshanje. Zisekelwe kwimigaqo yoga. I-asanas yendabuko ijoliswe ekuqiniseni nasekuqiniseni imisipha yomzimba wonke, apho ingqalelo ekhethekileyo ihlawulelwa umgudu.

Umsunguli we "Yoga yokulungelelanisa ngqo" uHert van Lewen waya phambili. Inkqubo yakhe yokuqeqesha iquka ukuphucula izihlunu ezinamandla, ngaloo ndlela isebenze i-postural. Nangona kunjalo, inkqubo yoqeqesho kwiholo ifuna izixhobo ezikhethekileyo kunye noncedo lomqeqeshi oqeqeshiwe.

Ukuhamba kwebha

Ukuba u tyelela iiklabhu zengqondo zineenkqubo ezifanayo, akunakwenzeka, kodwa kunomnqweno wokuqeqesha, sinikela ukuqonda enye yezenzo ezisisiseko ze-yoga.

Uqeqesho lwabaqalayo lunokuthi lube ne-asana eyodwa kunye neentlobo zayo, njengoko ukuhamba kwebhayibhile kukusebenza ngokubanzi. Iquka amaqela asemasipha, kuquka i-tonic, oko kukuthi, ngasemva. Ungayenza kokubili kwi-static nakwi-dynamics.

Udinga indawo encinane yokukhulula kunye nokuzivocavoca okanye umthambo okhethekileyo we-Yoga mat. Ngoko:

• Yehla emadolweni akho, iintende ziphumle phantsi kwaye zibubanzi beemagxa, isandla kunye neelbow joints zifumaneka kumgca ofanayo.
• Ukusuka kwindawo yokuqala, gubungela ngamadolo ukusuka phantsi uze uthathe indawo ehlala entendeni kunye nenzwane yemilenze, uhlale kuyo ixesha elide kunokwenzeka.
• IPlank kwisandla esithe ngqo ifuna ukuxhatshazwa kwemisipha ye-press, ukwenzela ukuba ugweme ukukhankanywa kwimbuyiselo engaphantsi kunye nemisipha yamatye, ukwenzela ukuba ungabandakanyi ukugxotha kumgangatho. Ngokusebenza kakuhle, umzimba kufuneka ubonakale njengomgca owodwa.
• Ngexesha lokuqala ubambe imizuzwana engu-10, ngoko uzama ukwandisa umthwalo, apho ubude buya kuba nemizuzu emininzi.
• Ngomxholo obunzima kakhulu webha, shiya kwiimphambili zakho, ngokukhawuleza uguqa iingalo zakho, uze ubuyele kwindawo yokuqala. Qinisekisa ukuba iinqongqo zihlala phantsi kwamagxa ehlombe, kwaye i-forearm kunye negxala libeka i-angle engama-90 degrees.
• Ukuba ubambe iqhosha lilukhuni, ngokokuba ukuphumla okuncinci imilenze yakho inganciphisa ngamadolo akho, kwaye izandla zakho zenzeke kwiimphambili zakho, oku kuyinyani ngokukhethekileyo xa kuqeqeshwa amantombazana. Amacwecwe kulo mzekelo atshintshe phambili, kodwa izihlunu zenkampani yokushicilela aziyi kuphumla. Ukusuka kwesi sikhundla, siphinde singene kwibhalwa kwiingalo ezixutywayo okanye kwiiphambili.

Inkqubo yoqeqesho inokuquka inkqubela eguqukileyo yomsebenzi. Yenziwa ngolu hlobo lulandelayo. Emva kokuthatha i-bar ye-bar, ngenye indlela ujike emadolweni kwi-elbow. Senza oku kuhamba ngokukhawuleza, sitshintsha ngamadolo. Ngelo xesha, asilibale ukuba umzimba ungumgca owodwa, isisu kunye nezikhwebu zitsalwa kwaye zolule kangangoko kunokwenzeka.

Umxube uvumela ukuba uqinise imisipha ye-press, izibonda, ezantsi nezandla. Ngokuqinisekileyo umzimba wonke ubandakanyeka. Xa ufunde kakuhle, unako ukuya ngqo ngqo kuqeqesho oluphambili.

Uqeqesho lwentuthuko luqukethe ukusebenza okulula, okulula. Ukuba uyaziphinda ngokulandelana okuthile, kungekhona nje amandla, kodwa ukunyamezela kuyaqhubeka.

Ukufudumala

Uqeqesho lwabaqalayo, kunye nabadlali abaphambili kufuneka baqale ngokufudumala. Iqukethe i-asanas ye-yoga kwaye isebenza njengento yokulungiselela izihlunu kunye namalungu ukuze kube nomthwalo onzima.

Ngoko, makhe siqale:

1. Yamkele i-bar ye-bar.
2. Ukusuka kuyo, ngokukhawuleza uye kwi-asana "inja ebheke phantsi". Ukwenza oku, solule ezandleni zakho uze ulungise imilenze yakho, ngelixa izithende zihlala phantsi, kwaye intloko ixhomeke ngokukhululekile. Hlalani kule ndawo kwiingxelo ezili-16.
3. Emva koko, enye ikhubule izithende ezisuka phantsi, ulula unyawo, wenze ukuphindaphinda kweshumi ngomlenze ngamnye.
4. Yenza i-lunge ejulile ngonyawo lwakho lokunene, ukuze unyawo lugubungele ngaphandle kwesandla. Gcina kwii-akhawunti ezininzi kwaye ulungele umlenze wokunene ukuze unwebe iigamente phantsi kwegolo.
5. Kwakhona, cwina emgodini ophantsi, ingxowankulu yesandla sokunene, zama ukusondeza kumgangatho, wenze ukuphindaphinda kabini.
6. Ekuphumuleni, uvule umzimba emlenzeni onobukhohlo obunene kwaye ubambe ingalo, isandla sokhohlo sinyanzeliswe phantsi. Khangela iminwe yakho, hlala kule ndawo kwiingxelo ezili-16.
7. Yiya kwi-safa "i-pose ye-warrior one", kuba oku kulungisa umzimba ngokuzenzekelayo, ukuphakamisa iingalo ngokufanayo. Umlenze wokunene uhleli ekuhlaselweni, umlenze ngamadolo wenza i-angle yee-90 degrees, idolo lifumaneka ngqo phezu kwesithende. Khangela izandla uze ugobe, ungaguquli ngasemva, kodwa uvule isifuba.
8. Emva kweebhilidi ezili-16, buyela emuva kwithuba lokubhalela kwaye uphinda ufudumise umlenze wesobunxele.

Inxalenye ephambili

Inkqubo yoqeqesho, eyona yayo Inxalenye ephambili, ngumsebenzi onamandla oquka kancane kancane onke amaqela omzimba kunye negalelo ekuqiniseni izimbilini ezisisiseko nezisemva.

Squats

Amagqabi, amacwecwe, ubuyele kunye nezandla zifakiwe kumsebenzi.

1. Okokuqala, faka iinyawo zakho ngobubanzi bamagxa akho, kwaye usasaze izandla zakho ngezandla zakho. Umva kufuneka ube ngqo.
2. Ekuphumuleni, yenza i-squat, ngenxa yoko, ugoba imilenze emadolweni, umlenze kufuneka ufanane nomgangatho. Ukuqhaqhazela ngokujulileyo akufuneki kungabalulekanga ukuba kuxhamle idolo. Gcina izandla zakho ziqhawule, umva wakho uphendule, ungathembeli phambili. Qaphela ngokucophelela ukuba idolo alihambeli ngaphaya kweenyawo, kwintsebenzo enhle itholakala ngaphezu kwesithende.
3. Bambelela kwi-akhawunti 4, ukhuphuke.

Umxube we-Lateral kunye ne-push-ups

I-postural training ikuvumela ukuba usebenze umsebenzi weemisipha zangasese ze-trunk, u- press kunye nezandla.

1. Yamkele i-bar ye-bar kwizandla ezisezantsi.
2. Ekuphumuleni, krazula isandla sokunene ukusuka kumgangatho uze uphakamise, ngelixa umzimba uphahla kwaye uphendukela ngakwesokudla, i-brush iqondiswa kude. Amacangca ecaleni yeenyawo axinzezelwe phantsi.
3. Sondeza isandla, isundu kuwe, jonga iminwe yakho.
4. Buyela kwibha kwaye kwi-exhalation yenza i-push-up, idibanise ngokujonga kwakhona. Kubalulekile ukuba uqale uveze i-pelvis ehambelana nomgangatho, uze unciphise ingalo yakho.
5. Emva kokunyuka, phindela "kwibha" kwaye uphinde ugxobhoze ingalo yakho, uphawule ityala.
6. Ukuqeqesha amantombazana kunokubandakanya inguqu elula yecala elingasecaleni, oku, ngaphantsi kwegolo ukuya phantsi. Push-up kwakhona ukusuka emadolweni.
7. Phinda usebenze ngesandla sokunene.

Islayidi

Uqeqesho lwentathuko luyilwe ngendlela enxulumene nomsebenzi wezihlunu ezinkulu zomzimba ezibandakanya kwaye zincinci kakhulu. Ngenxa yale njongo, lo msebenzi walandelayo uphuhliso:

1. Beka iinyawo zakho ngobubanzi bamagxa akho uze uzibophe kancane emadolweni.

1. Gxuma kwaye, emva kokufika, yenza inqanaba elibanzi lokunyathela kwiinyawo ezilungileyo. Beka unyawo olungasekhohlo ngaphaya komnye nomnye, imilenze ihlala i-half-bent ngexesha lokuzivocavoca.
2. Kwakhona, yenza isantya kwaye uthathe isithuba-slip ngoku ngasekhohlo lwakho lwesobunxele ukuya kwicala.
3. Kwakhona u gxuma.

Uqeqesho ngokuthe ngqo

Inkqubo yoqeqesho kwiholo kunye nasekhaya iqukethe iindlela ezintathu, ngasinye sinokuphindaphinda ezintlanu zomsebenzi ngamnye.

Ngoko, makhe siqale:

1. Yenza ama-sit-up anesihlanu kunye neengalo ezihlukeneyo, ngexesha ngalinye ukwandisa ukuphakama, kodwa ngaphantsi komgangatho ophantsi, umlenze awufanele uwele.
2. Yenza i-posture yecala lesecaleni kunye ne-push-up. Phinda usebenze ngokuphindwe kwezihlandlo ezihlanu kwizandla zangasese nezisekunene.
3. Ngoku kufuneka ufeze amaxesha ama-5 "slip-slip".

Phinda ubambe ubunzima obuphindwe kabini. Ixesha elipheleleyo loqeqesho, oko kukuthi, ukufudumala kunye nenxalenye eyintloko, malunga nemizuzu eyi-10.

Ukuphumla

Isicwangciso soqeqesho kufuneka sibandakanye i-hitch. Ivumela imisipha, amanxu kunye nemigqa yokubuyisela kwimithwalo, kwaye iyanciphisa intliziyo yesantya. I-hitch ibandakanya oku kulandelayo:

1. Uxoxe emhlane wakho, izandla zazisasaza iintende, ziguqa ngamadolo. Xa uphumelela, phawula amadolo akho ngakwesobunxele uze uthinte umgangatho kunye nabo, vula intloko yakho ngakwesokudla. Gcina le ndawo kwiibhokisi ezisibhozo. Yenza okufanayo kwelinye icala. Phinda usebenze ngokuphindwe kabini.

2. Ukunyuka kwamadolo akho, isinyathelo esiphambili ngezandla zakho ngokukhawuleza, kunye ne-thigh-shank engama-90 degrees, welula isifuba sakho phantsi. Gcina le ndawo kwi-akhawunti engama-8.
3. Ukusuka kwindawo yokuguqa, yenza umlenze wesokudla uhambe phambili kwaye ujikelele umzimba kumlenze ochanekileyo, ubambe inani eli-8. Zama ngazo zonke izibalo ukugoba yonke indlela ukuya enyawo. Phinda ulandele enye inyawo.

Uqeqesho lwentathuko kunye nesisindo sakhe asifunanga izixhobo ezizodwa. Isiphumo asiyi kuthatha ixesha elide, ukuba uyazi kakuhle ubunzima kwaye usebenzise amaxesha amaninzi ngeveki.