I-Bodyflex iyindlela ehle kakhulu yokuzivocavoca okuphefumula, okukuvumela ukuthi uthinte amafutha amancane. Kusebenza kahle kulabo abangakaze bahileleke emidlalweni, kodwa imiphumela yabadlali bezemidlalo abaphansi - ishintshile kakade imetabolism. Uhlelo luthandwa ikakhulukazi emantombazaneni abasha nabantu abangakwazi ukwenza umzimba wokuzivocavoca.
I-Five-Step Breath
Ukuze usebenzise kahle isakhiwo esiyinkimbinkimbi, kufanele uqale kuqala konke okuyinhloko - ukuphefumula, okuqukethe izigaba ezinhlanu:
- Kancane kancane, ngokushelela kahle, uphume emlonyeni wonke umoya kusukela emaphashini. Izindebe ngesikhathi esifanayo zidinga ukuba zifakwe tube.
- Thatha ukuphefumula okusheshayo nokukhulu.
- Ngokuzisiza ngomswakama, phuma wonke umoya emlonyeni wakho ngamandla, ukhiqize umsindo onjenge-"groin".
- Bamba umoya wakho, udwebe ngamandla esiswini sakho. Zibakele u-10 ngezinga elilinganiselwe.
- Phuma, uyeka ukusondeza esiswini sakho bese uvula.
Uma ungakwazi ukuthola isisu sakho, kusho ukuthi awuphefumuli kahle. Njengoba kufanele ufunde le nqubo futhi uqeqeshe uze ufike.
I-Bodyflex: izivivinyo ze-esiswini nezinhlangothi
I-Bodyflex yesisu, izinhlangothi nezinkalo kuyindlela enhle kakhulu yokuletha umzimba wakho ube yimiqondo, ukuyisebenzisa nje imizuzu engu-15 ngosuku. Kubalulekile ukuqhuba njalo, ngaphandle kwalokho ngeke kube nomthelela. Lokhu kulandela ukusiza usizo lwe-bodyflex ukuhlanza isisu ngesikhathi esifushane kunokwenzeka:
- Ukuzivocavoca ukululaza izinhlangothi . Thatha indawo yokuphefumula: imilenze ifakwe emadolweni amahlombe ububanzi, izintambo ziphonswa emuva, izintende zibe ngaphezu kwamadolo. Yenza umsebenzi wokuphefumula. Ngemuva kwalokho, wehlisa isandla sakho sokunxele, ubeke ibhegi ngakwesobunxele sakho bese udlulisela isisindo somzimba kuwo, uthathe umlenze wesokudla ngaphandle, ngaphandle kokuthatha izinyawo zakho phansi bese udonsa inzwane. Phakamisa ingalo yakho yangakwesokudla bese uyidonsela phezulu, uzizwa ukusulwa kwemisipha kusukela emgqeni kuya okhalweni. Bala kuya ku-8, buyela esimweni sokuqala. Phinda izikhathi ezintathu ohlangothini ngalunye.
- Bodyflex for isisu esiswini . Ukuqala kokuqala kunjengokulandelayo: ulele emhlane wakho, vusa imilenze yakho ukuze amadolo akho akhokhwe, nezinyawo zakho zithinte phansi. Khuphula izandla zakho. Yenza umsebenzi wokuphefumula ngaphandle kokuphakamisa ikhanda lakho phansi. Bese welula izingalo zakho ngqo, uhlakaze amahlombe bese uphonsa ikhanda lakho emuva. Kubalulekile ukuzithela phansi phansi ngangokunokwenzeka. Bese uhamba kancane phansi - i-vertebra ngemuva kwe-vertebra kusukela emagqumeni kuya ekhanda. Uma wehlisa ikhanda lakho, vuka futhi ngokushesha. Kulesi simo, vala ama-akhawunti angu-10. Phinda lo msebenzi kathathu.
- Ukuzivocavoca (umsebenzi oyinhloko yi-bodyflex ngokumelene nesisu esiswini). Ukulala phansi ngezinyawo eziqondile, faka izandla zakho phansi kwezintambo zakho ngezandla zakho. Awukwazi ukuqeda ikhanda bese uphansi emuva. Yenza umsebenzi wokuphefumula. Bese uphakamisa kokubili izinyawo endaweni engamakhilomitha angu-8-9 ukusuka phansi. Ngenye indlela, vusa imilenze yakho, ulingise ukunyakaza kwezikhali, udonse izinzwane ezinyaweni zakho. Yenza kuma-akhawunti angu-10. Phinda konke ukuvivinya umzimba kathathu.
- Ukuzivocavoca kwe-pretzel (umphumela oyinkimbinkimbi walokhu kuvivinya kuhlanganisa isisindo, iziqhwa kanye nesiphansi). Uhlezi phansi, hamba imilenze yakho emgodini ukuze ibhande lesokunxele liphezulu. Umlenze ngezansi kwamadolo kufanele ugcinwe ngqo futhi ungene. Ngesandla sakho sobunxele, sithele phansi phansi ngemuva kwakho, bese ubambelela emgqeni wakho wesobunxele. Yenza umsebenzi wokuphefumula. Bese udlulisela isisindo somzimba ngakwesokunxele sakho, futhi ilungelo lidonsa idolo lakho kuwe futhi phezulu. Kulesi simo, bhonsa umzimba esikhwameni ngakwesobunxele uze ubheke emuva. Bamba ngakho-ke, uzizwe uphazamisekile futhi welule, ngezinkokhelo ezingu-10. Phinda kathathu ohlangothini ngalunye.
Ukuze ucacise, ungasebenzisa i-videoflex bodyflex ngesisu nge-Marina Corpan noma omunye umfundisi.