Ukwelula okuhle kusho ukuthi umuntu usemncane futhi unempilo, izinkomba ezahlukene ezivumela ukuba zikhule zidumile. Phakathi kwazo, singakwazi ukuhlukanisa ukunweba, okuthinta kahle isimo nesimo sayo yonke inyama.
Yini elula?
Uhlobo oluthile lwesimo sengqondo, olubandakanya ukuvivinya umzimba okugqugquzela ukululazeka kwemisipha nemigqa, kubizwa ngokuthi ukwelula. Yisebenzise njengesiqondiso esihlukile futhi njengengezela emithonjeni enkulu yezemidlalo yokufaneleka noma ukuvivinya umzimba. Ukuthola ukuthi yini eselulele ekuziphatheni, kufanele kuboniswe ukuthi lesi siqondiso sisetshenziselwa ukuqeqesha abadlali abaqeqeshiwe futhi kufakwe ezokuzivocavoca zezempilo kanye nokwelapha. Lesi siyalo sihilela ukushintsha ukungezwani nokuphumula kwemisipha, okuzosiza ngokushesha ukuxazulula ukungezwani nokubuyisela amandla.
Yini ewusizo ekusoluleni?
Ukwehlisa kunezindawo eziningi eziwusizo, okubangela ukuthandwa kwalesi siyalo. Ukuqeqeshwa njalo kusiza ukuthuthukisa ukuguquguquka kwemvelo, ukuze ube mncane futhi uphendule kakhulu. Ithuthukisa ukuhamba, ukujikeleza kwe-lymph negazi. Ukusetshenziselwa ukweluleka kwabesifazane ukuhlanganisa imisipha nokunciphisa inqubo yokuguga. Ukuzivocavoca okhethekile kuthatha imisipha ukuphumula, kusiza ukubhekana nobuhlungu nokucindezeleka. Sebenzisa ukulungiswa ukuze ulungise umzimba ukuze uthuthuke ngokomzimba futhi, ngokuphambene, ukuphumula ngemuva kokuqeqeshwa.
Yini engcono kunokululaza noma i-yoga?
Abaningi babuze lo mbuzo ngaphambi kokukhetha isiqondiso sezemidlalo esifanele. I-Yoga ayikwazi ukubizwa ngokuthi imidlalo kuphela, ngoba ifilosofi yonke, kuhlanganise nemikhuba engokwenyama nangokomoya. Ukwehlisa kanye ne-yoga, umehluko phakathi kokubalulekile, kufana nokukhona kokuzivocavoca okulula okwenziwa kancane kancane. Ngokuqondene nomkhuba owaziwayo ongokomoya, isebenzisa izivivinyo ezahlukene, ezongezwa ngokuzindla. Ngaphezu kwalokho, i-yoga ihlose ukusebenza kuwo wonke umzimba, futhi ukwelula kuhlanganisa imisipha ngokuhlukile.
Yini ongayikhetha, yokwelula noma i-Pilates?
Esikhathini esilandelayo esilandelayo sokuqhathaniswa, izinkombandlela ezimbili ezihlangene, ezifana nalezo zivivinyo ezisebenzayo zonke zihamba kancane. Isizathu sokuqala sokuba umehluko phakathi kwePilates nokusabalalisa kungenxa yokuthi uhlobo lokuqala lokuqeqesha lusiza ukuthuthukisa amandla, isivinini nokuguquguquka. Ngokuqeqesha njalo ungathuthukisa umsebenzi womzimba wonke. I-Pilates, njenge-yoga, iqala umzimba wonke, hhayi amaqembu omzimba ngamunye. Bangakwazi ukubhekana nabesifazane besesimweni.
Uyini umehluko phakathi kwama-callanetics nokwelula?
Kukhona umehluko omkhulu phakathi kwalezi zikhombisi-ndlela, ngakho-ke ama-callanetics yi-gymnastics yokuzivocavoca ngokusekelwe ekusebenzeni kwama-static umzimba wokukwelula nokwehlukaniswa kwemisipha ye-muscle. Ukwehliswa kuthiwa kuyinkimbinkimbi yokwelula imisipha, besebenzisa ukuvivinya umzimba okunamandla. I-Callanetics iyisiqondiso semidlalo esixubekile esihlanganisa ukuhamba komdanso, izakhi ze-yoga, ukuzivocavoca nokunye.
Izinhlobo zokwelula
Kunezinhlawulo eziningana, ngakho-ke ngokuya komthwalo emisipha, unikeze ukwelula okujulile nokujulile. Okukhethwa kukho kokuqala kuhlanganisa ukwelula imisipha kuze kufike ubude bayo obujwayelekile (ukunyakaza okukodwa kuqhutshwa imizuzwana engu-40), kanti okwesibini kuholela ekusenikeni kwabo ngobukhulu obukhulu (ukunyakaza okukodwa kwenziwa imizuzu engu-1-5). Kunezinhlobonhlobo zokwelula, izindlela ezahlukene zokuzivocavoca:
- I-Static . Le ndlela iklanyelwe abaqalayo, futhi ihlose ukuphumula imisipha. Ukuzivocavoca umzimba kancane futhi ngokushelela.
- Dynamic . Lolu hlobo olungavamile futhi oluyisebenzisayo lungabantu abangenalo ukuqeqeshwa okujulile ngokomzimba. Ngesikhathi sokuqeqeshwa, ukuhlukunyezwa kokuqala kwemisipha, bese uphumule.
- Isebenza . Ukuthola, ukwelula - ukuthi kuyini, udinga ukuma futhi kulokhu kukhetha, okusiza ekusweleni imisipha endaweni evulekile. Lolu hlobo loqeqesho lusiza ukuthuthukisa ukuhamba okuhlangene.
- Isometric . Ukunciphisa, uma usebenzisa lolu hlobo lokuqeqesha, kwenzeka ezinyathelweni eziningana: ukuxhaswa, ukuphumula, ukunwetshwa nokulungiswa. Ukubhekana nalo, umuntu kufanele alungiselelwe ngokomzimba.
- I-Ballistic . Ukwelula okunjalo kuyisistimu yentuthuko, okuyinto engaphephile kakhulu, ngoba ukuzivocavoca kwenziwa ngokungazelelwe nangokuhamba ngokushesha. Kunconywa ukuba uhlanganyele kuphela ngaphansi kokuqondiswa komqeqeshi.
- I-neuromuscular efanele . Sebenzisa lezi zilwane ukubuyisela ukuhamba ngokuhlanganyela ngemva kokulimala noma ukuhlinzwa.
Ukunciphisa umzimba
Ukuze uqeqesho lube lusetshenziswa kuphela, imithetho eminingana ebalulekile kufanele icatshangelwe. Ukwehlisa kufanele kuqale ngokufudumala, okuhloswe ukufudumala umzimba. Ngesizo salo, ungenza imisipha ibe yinkimbinkimbi futhi isonwe, okuyinto eyanciphisa kakhulu ingozi yokulimala. Kungcono ukukhetha umthwalo we-aerobic, isibonelo, ukuhamba endaweni noma ukubamba intambo. Khetha ukuqeqeshwa okuyinhloko kokuzivocavoca okuzosebenza ngokusebenzisa amaqembu amakhulu omzimba.
Ukwelula ukuhlanganisa kudinga ukubamba isikhundla ngasinye, ngokulayisha okuphezulu, imizuzwana engu-30-60. Kubalulekile ukucabangela ukuthi umuzwa wokuzizwa uyamukeleka, kodwa awubuhlungu. Isici ngasinye senziwa izikhathi ezingu-3-4. Ungakhohlwa ngokuphefumula, okumele kube nokuzola futhi kubushelelezi. Uma kukhona ugozi, ukuzwa okuvuthayo, ukusabalaza kwemisipha kanye nokwehluleka okungaqondakali, khona-ke ukuqeqeshwa kufanele kumiswe.
Ukwehlisa - ukuvivinya umzimba
Uma umuntu engakaze adlule ngaphambili, kuyadingeka ukuba usondele ngokukhethwa kokuzivocavoca ngokucophelela. Qala ngokungenani ubuncane ukuthuthukisa umzimba kuze kube sezingeni eliphezulu, ukugwema ukulimala. Ukwehlisa Abaqalayo kungabandakanya izinhlobo ezahlukene zemithambeka eyenziwa ngokuma, ehlezi futhi emi. Kunconywa ukuba ushintshe ngezikhathi ezithile umsebenzi ukuze ubone intuthuko.
- Yima ngokuqondile, ugcine izandla zakho ezinqulwini. Thatha isinyathelo esijulile kuya ohlangothini, uguqe phansi futhi welula ngaphakathi kwethanga.
- Thatha ukugcizelela phansi bese udonsa idolo lakho elifanele ukuze isithende sithinte umlenze womunye umlenze. Umlenze wesokunxele kufanele wehliswe ukuze unyawo luse phansi. Gcina imhlane yakho iqondile, bese uphonsa emuva. Hamba ngeminwe yesandla sakho sokunxele, njengokungathi uqhuma isithende.
- Hlala eduze kwesihlalo kude ukuze kuthi ngesikhathi sokuhamba phambili izandla zilele ngemuva. Yehlisa phansi esifundeni se-thoracic.
Ukwehlisa ukulahlekelwa isisindo
Ukwehlisa kuthinta umzimba ngendlela eyinkimbinkimbi, kusiza ukubhekana nesisindo esiningi. Kulabo abanesithakazelo, kungakhathaliseki ukuthi ungakwazi ukulahlekelwa isisindo ngokulula, kufanele wazi ukuthi uqinisa futhi uthuthukise imfucumfucu yamasipha, okufaka isandla ekuguquleni uhlaka lwamanoni nokuthuthukisa ukukhululeka komzimba. Isiza ukwelula ukuze ubhekane nes cellulite, ngoba ukuphuma kwe-lymph kuvamile. Kumthinta kahle futhi isimo sesikhumba, esingeke sagweme.
- The Butterfly . Ukuzivocavoca ekusebenzeni imilenze. Hlala phansi, uguqe ngamadolo bese uxhuma izinyawo zakho, omunye nomunye. Gcina umhlane wakho uqonde. Gamba amasokisi ngezandla zakho bese ulindela phambili, ukhomba amadolo akho eduze.
- I-Cobra . Uma ufuna ukufunda, welula - yini, ke unake lo msebenzi ukuze usebenze ngokushicilela futhi uphindele emuva. Zibekele phansi ebhodini, ubeke izandla zakho ngaphansi kwamahlombe akho. Ukuhlunga imisipha yesikhumba, cindezela iziqhumane phansi. Ukulungisa izandla zakho, uphakamise isifuba sakho ukuze sikhulume phambili. Sula okuningi ngangokunokwenzeka bese ulungisa isimo.
Ukunciphisa ukudla
Kungakhathaliseki ukuthi yiyiphi imidlalo umuntu ayenayo, ukudla okunempilo kubalulekile, ngaphandle kwalokho kungase kube nezinzwa ezingathandeki, izinkinga zezempilo, futhi uma ukuvivinya umzimba kuklanyelwe ukulahlekelwa isisindo, umphumela kungenzeka ukuthi awukho. Ukubaluleka okukhulu ukulinganisa kwamanzi, ngakho-ke usuku oludinga ukuphuza okungenani amalitha amabili ketshezi. Ulwazi olumayelana nokweluleka - yini okushiwo, ukuthi ukuqina kwemisipha kubalulekile, futhi ngenxa yalokhu kuyadingeka ukuba ufake phakathi kokudla kwakho amafutha acids, okuyizinhlanzi, amantongomane, amafutha omifino kanye ne-avocado.
Imenyu kufanele iqukathe ukudla okunamavithamini amaningi futhi ngaleyo njongo izithelo nemifino izithelo ezinhle kakhulu. Kunconywa ukunciphisa inani losawoti elidliwe, okwenza izigxobo ziqinile. Kudingeka futhi ukuba unqabe ushukela, okuzobekwa kalula uju. Abantu abaningi bayazibuza ukuthi kungenzeka yini ukuba badle ngemuva kokulula, ngakho-ke abaqeqeshi bancoma ukuthi badle hhayi ngaphambi kwehora ngemva kweseshini.
Yini okufanele uhambe ngokulula?
Njengoba ukuqeqeshwa kuhilela ukwelula imisipha, kubalulekile ukukhetha izingubo ezifanele. Akufanele nje kube ukhululekile, kodwa futhi ungaphazamise ukunyakaza. Izembatho zokwelula kufanele zelulele kahle, ngenxa yalokhu, qaphela ukubunjwa, okungafaka phakathi u-80-90% wezintambo zemvelo kanye no-10-20% we-elastin noma i-polyester. Ngokuqondene nezicathulo, kufanele kube buthaka, isibonelo, kungaba izicathulo ze-ballet, amaCzech noma ama-sneakers, kodwa ungakwenza nje emasokisi.
Ukwehlisa - ukuphikisana nokulinganiselwa
Ukuze wenze amakilasi awusizo futhi angalimazi empilweni, kubalulekile ukucabangela ukulinganiselwa okungenzeka. Uma umuntu ene-osteochondrosis yomgogodla, ama-twist ayavunyelwe kule ndawo. Amandla alulayo ayithandeki ngesikhathi sokuya esikhathini. Ukuhlehlisa okwesikhashana ukuqeqeshwa kufanele kube nokushisa okukhulayo, ukwehlukana, ukuhamba kwe-scoliosis, ukungahambi kwamalungu kanye nezifo zegciwane. Umonakalo wokwelulwa kuzoba nomthelela kubantu abanesizungu esiningi, izifo ezihlukahlukene zengqondo, izinkinga ezingaphakathi zangaphakathi kanye ne-oncology.
Ukuthola ukulula - ukuthi kuyini, awukwazi ukungazinaki ukuphikisana okukhona, lapho ukuqeqeshwa kuvinjelwe ngokuphelele. Lokhu kufaka phakathi ukulimala okukhulu kanye nezinqubo zokuvuvukala emisipha nomgogodla. Awukwazi ukusebenzisana nezinkinga ngamalungu kanye nokuvinjelwa okukhulu komgogodla . Ukwehlisa kukhonjiswe ngezifo zesimiso senhliziyo, i-thrombosis, i-arthrosis, i-osteoporosis, i-hypertension, i-hernias, i-hematomas kanye ne-fractures.