I-Callanetics - iyini ukufaneleka futhi inikeza ini?

Kuze kube manje, kunenqwaba yezindawo ezemidlalo, ezinamathuba nezinzuzo zazo. Muva nje, okuthandwa kakhulu yi-Callanetics, okusiza ukuphumelela ekunciphiseni isisindo futhi kuthuthukise isimo somzimba wonke.

Callanetics - kuyini ukufaneleka?

Leli gama liqondwa njengokuzivocavoca, okuyisimiso esiyinkimbinkimbi sokuzivocavoca okuhloswe ekusebenziseni isivumelwano kanye nemisipha elula. Inzuzo yalo enkulu ukuthuthukisa imisipha ejulile engabambi iqhaza emisebenzini eyisisekelo. I-callanetics esebenzayo yokulahlekelwa isisindo, ukuthuthukisa ukuma kanye nempilo yomzimba wonke. Lolu hlobo lokufaneleka luyathandwa phakathi kwezinkanyezi zebhizinisi lokubonisa.

I-Callanetics - umlando wemvelaphi

Uhlobo olusha lwama-gymnastics lwavela kuma-60s ekhulwini lama-20, futhi u-Callan Pinckney wenyuka naye ngemuva kokubuya ohambweni olude. Imithwalo ehlala isikhathi eside yabangela ukuthi ube nobuhlungu emhlane nasemadolweni, okwathi, ngokusho odokotela, bekungasuswa kuphela ngenxa yokuhlinzwa. Le ntombazane yenqabe lokhu futhi yaqala ukuhlela ukuzivocavoca okunciphisa ukuhlukumeza. Ngenxa yalokho, ama-callanetics aholela ku-tonus emzimbeni, aqinisa imisipha futhi akhulula izinzwa ezibuhlungu.

I-callanetics inhle

Ukuzivocavoca okulula, okubizwa nangokuthi "izimo ezingathandeki," kubandakanya imisipha yazo zonke amaqembu. Isixazululo esihle kakhulu yi-callanetics yesibalo esihle, ngoba ihora lokuqeqeshwa lilingana namahora amaningana wokuvivinya umzimba. Ukusetshenziswa kwama-callanetics kanje:

• kuthuthukisa umzimba;
• ngokuthekisayo kuthinta isimiso sezinzwa;
• ilungisa ukuma;
• kunciphisa ubuhlungu ngemuva nangamalungu;
• kwandisa ukuguquguquka kwemisipha;
• kunciphisa isisindo;
• iphakamisa umzimba wonke.

I-Callanetics - ukungqinelani

Ngisho nokucabangela ukulula kokuzivocavoca kanye nenzuzo enkulu, kunama-contraindications eziningana okudingeka aziwa futhi acatshangelwe.

1. I-Gymnastics Callanetics ayikhuthazwa izifo ezibi kakhulu ezihambisana nenhliziyo nemithambo yegazi.
2. Ukuhlehlisa ukuqeqeshwa konyaka kubalulekile ngemuva kokungenelela kokuhlinzwa, ngoba umzimba kufanele ululame. Ngemuva kwesigaba se-caesarean akukhuthazwa ukuba ahlanganyele eminyakeni engu-1.5.
3. Abantu abanezinkinga ngamehlo bayelulekwa ukuthi baxoxe nodokotela kuqala.
4. I-callanetics ayinqatshelwe i- asthma , i-hemorrhoids kanye nemivimbo ye-varicose, ngisho nezinkinga ezinkulu nge-spine.

Callanetics - isethi yokuzivocavoca

Kunezincomo eziningana ezijwayelekile mayelana nokusebenza kwezivivinyo kwi-callanetics.

1. Uma kukhona ithuba, kungcono ukwenza kangcono phambi kwesibuko, ukuze uqaphele kahle noma cha, ukuvivinya umzimba kwenziwa.
2. Ukwenza umzimba wama-kallanetike, udinga ukuphefumula ngesigqi esivamile, njengokungathi ukubambezeleka ekuphefumuleni kuyothinta kakhulu umphumela.
3. Ngesikhathi sokuqeqeshwa, akufanele kube khona ukunyakaza okungazelelwe. Phinda umsebenzi ngamunye 30-100 izikhathi.
4. Abaqalayo baxwayiswa ukuba baqale ngezifundo ezintathu ngesonto, okumele kuhlale ngehora. Lapho umphumela omuhle, khona-ke ungaqeqesha kancane. Ukugcina ukuma kwanele imizuzu engu-15. nsuku zonke.

Ukushaja i-Callanetics

Uma kungenaso isikhathi sokuqeqesha okugcwele emini, khona-ke yenza inkokhelo elula, okuyinto, ngokuzijwayeza njalo, eholela emiphumeleni emihle kakhulu. Inikeza i-callanetics ukulahlekelwa kwesisindo esiphumelelayo ngokusebenzisa izivivinyo ezifana nalezi:

1. Hlala phansi, uphendule ngqo bese uphonsa imilenze yakho. Ngokunye, lungisa izinyawo, ugcine izandla zakho phambi kwakho. Emva kwalokho, welula izandla zakho bese uqhubeka ulungisa imilenze yakho.
2. Zibeke phansi phansi imilenze yakho igobile. Yibambe phansi phansi. Kanciphisa kancane imilenze yakho ukuze ufinyelele ingcindezi enkulu emaphepheni. Uma lokhu kunikezwa kalula, gcina imilenze yakho iqonde.
3. Vula ngesisu sakho bese welula izingalo zakho phambili. Ngesikhathi esifanayo phakamisa isifuba sakho phansi kanye nomlenze owodwa. Ngemuva kokulibaziseka kwamasekhondi ambalwa, shiya phansi, uphindele ngaphesheya.
4. Enye i-callanetics inikeza lo msebenzi: uhlale phansi, uthuthe isisindo somzimba ohlangothini olulodwa futhi uhlezi ethangeni. Umlenze ongezansi uqhubekela phambili, kanti enye - ukugoba emadolweni. Ngezansi uzophumula ngesandla esisodwa. Bamba umlenze oqondile ngesisindo isikhathi esiphezulu, bese ulandela okufanayo ngakolunye uhlangothi.

I-Callanetics - ukuvivinya umzimba

Kunoma yikuphi okuyinkimbinkimbi kunconywa ukuthi kufaka ukunwebeka, okungawunciphisa ukuhlukumeza kwemisipha nokwenza imisipha ibe ekhululekile. Ukuqeqesha ama-callanetics kungabandakanya ukuzivocavoca okunjalo:

1. Beka phansi phansi, welula imilenze yakho ngobubanzi ngangokunokwenzeka futhi uphumule ngezandla zakho. Yithwala amathafa njengentwasahlobo.
2. Themba ngemuva kwakho, welula imilenze phambi kwakho, bese ubeka izingalo zakho ezinhlangothini ezingeni le-shoulder. Bend umlenze wesobunxele emadolweni bese uhamba phezu kwesokudla. Kulokhu, i-scapula evela phansi akufanele ivele. Yenza ukunyakaza okuphuthumayo ekuqondeni phansi. Yenza ngakolunye uhlangothi.

I-callanetics yesisu

Isisu esisendlini kanye nomshini omuhle kakhulu iphupho lamantombazane amaningi futhi akulona nzima kakhulu ukuyisebenzisa. Ama-Callanetics wesisu nezinhlangothi azosiza:

1. Lala phansi bese ubamba imilenze ngesisindo, uwagqoke emgodini. Ukuphikisana nokuphefumula ngenkathi uphakamisa, ubambe izandla zakho ngemuva kwekhanda lakho. Ngemuva kwalokho, donsela phambili izandla zakho futhi uqhubeke ukwenza lo msebenzi.
2. Uma usesimweni esifanayo, faka amadolo akho aguqe ububanzi behlombe. Yenza lo msebenzi ngezigaba ezimbili zokuphefumula ezimbili: kuqala uphakamise i-scapula, ubambe izandla ngemuva kwekhanda, bese uphakamisa emuva okuphansi, welula izandla zakho phambili.
3. Ungashintshi isikhundla, faka umlenze owodwa ugobile emadolweni. Gwema ngokudonsa uhlangothi oluhlukile emadolweni.
4. Phakamisa umzimba bese uphumula emagcekeni akho. Phakamisa imilenze yakho bese uwabamba ngakwesokudla. Ngenye indlela uqondise unyawo lwesokunxele noma lwesokudla. Ngemuva kwalokhu, qinisa izitho futhi uhlehlise kancane futhi uphakamise, ungathinti phansi.
5. Ungashintshi isikhundla, uqondise imilenze yakho, bese uwahlanza ezinhlangothini. Kulo msebenzi, i-quadriceps ye-hip isebenza.
6. Ukuze uthuthukise imisipha ye-oblique, i-callanetics inikeza umsebenzi onjalo: hlala ngokulinganisela, okungukuthi, gcina umzimba uqondile nemilenze egobile emadolweni, futhi ukugcizelela kufanele kube kuphela emagodini. Yenza ukuphikisana okuzenzekelayo, ukuhambisa izandla, ke enye indlela, bese enye. Ngemuva kwalokho, gcina leli cala esimweni esiphambili futhi wenze ukuxuba nokusabalalisa kwezandla ezinhlangothini.
7. Esikhundleni esifanayo, lungisa imilenze yakho ngamunye, futhi ugcine izandla zakho phambi kwakho.
8. Themba ohlangothini lwakho, ugcizelele elangeni, bese ubamba isandla sakho okhalweni. Kulesi sikhundla, phakamisa izinyawo zombili. Yenza kuzo zombili izinhlangothi.
9. Ungashintshi isikhundla, faka umlenze ophezulu phambili. Phakamisa ingalo yakho ngaphezu kwekhanda lakho, uphakamise izinkalo zakho phansi bese ugoqa ngangokunokwenzeka. Yenza izinhlangothi ezimbili.

I-callanetics yemilenze namathanga

Abesifazane abaningi bakhononda ukuthi banamaqabunga amakhulu abonakalisa isibalo, kodwa kunezivivinyo ezilula zokwenza imilenze ibe mncane:

1. Uhlala phansi, welula imilenze phambi kwakho. Bamba umlenze owodwa emoyeni, kanti enye-ukugoba emadolweni, ngenkathi ugcina umhlane wakho esimweni sezinga. Yenza izinyathelo zokujikeleza ngaphakathi nangaphandle. Phinda ngaphesheya.
2. Hlala esihlalweni somlenze owodwa ukuze i-shin ihambisane nomzimba. Gcina omunye umlenze (usebenza) ohlangothini ugobile emadolweni. Amandla ahlala phansi, ehle phambili phambili. Yibambe ngenhla bese uyibuyisela ngomzamo, njengokungathi uqhuma isithende ngokumelene nodonga olungabonakali. Phinda ngaphesheya.
3. Kukhona kuse-callanetics ukuvivinya umzimba okwenziwe isisindo, lapho uzohlala khona ohlangothini lwakho, ugcizelele elangeni. Bamba umlenze ongezantsi, futhi owesibili - ubeke phambili ngangokunokwenzeka ngaphezu kwedolo. Bamba icala ngokushelela. Phakamisa umlenze ophansi ngaphezu kwephansi, bese ubamba umthwalo wesimo okwesikhashana. Phinda kokubili. Ekupheleni kwenkimbinkimbi, yenza umsebenzi olula .

I-Callanetics yabesifazane abakhulelwe

Umthwalo womzimba wabesifazane kuleso simo awugcini nje ngokuphikisana, kodwa futhi wanconywa, kodwa kuphela uma ukhethwe kahle. Ukuze uqiniseke ngalokhu, kufanele wazi ukuthi yiziphi izingcingo ezinikezelayo, ngakho-ke ngokuzivocavoca okulula ungakwazi ukugcina imisipha ngethoni, ukulahla ubuhlungu bokubuyela emuva, ukulungisa iziphambeko zangasese bese ulungiselela ukubeletha. Ukuqala ukuqeqeshwa kuyadingeka kuphela ngemvume kadokotela. Ukuze unikeze imiphumela ye-callanetics, kunconywa ukuba uhlanganyele eqenjini nomchwepheshe, njengoba yena ngokwakhe ehlola umzimba, ecabangela izici zomzimba.