Ngakho-ke, yini efudumeleyo? I-complex of exercises for warm-up ngaphambi kokuqeqeshwa okuyinhloko kuhloswe ukuletha isifo senhliziyo, isifo sokuphefumula nezinye izifo zomzimba zibe ithoni, futhi silungiselele imisipha yokuzivocavoca. Imisipha engabhalwanga iyakwazi ukulimala futhi ilula, futhi ukufudumala okufanele kuzobafudumala, ngokuyiqiniso, okwenza kube lula futhi kube lula. I-palpitation yanda, umzimba ugcwele ukushisa futhi kwakukhona izibonakaliso zokuthuthumela? Ngakho-ke, usukulungele ukuqeqeshwa okugcwele, okusebenzayo.
Ngaphambi kokuba uhlale ufudumala, ventilate ekamelweni, ugqoke izingubo ezithambile, ezenzelwe imidlalo, ulungiselele yonke imishini edingekayo kanye negubhu.
Indlela yokufudumala kahle?
Ukufudumala ngokuvamile kuthatha amaminithi angu-10 ngaphambi kokusebenza okuyinhloko. Iqukethe ukuzivocavoca kwe-aerobic ekukhanyeni, ngokuqalwa kancane kancane kwamaqembu ahlukahlukene, kanye nokuzivocavoca kwezimbungulu ezisetshenziselwe ukulungisa umsebenzi kanye nemigqa. Ukuzivocavoca ngemithwalo akufakiwe. Uma kunoma yikuphi okucacile, isibonelo, kuzoba nokuqeqeshwa kwamandla, ngakho-ke izici zayo kufanele zicatshangelwe eziyinkimbinkimbi zemidlalo yokufudumala. Kodwa ezimweni eziningi, ukulungiswa okujwayelekile kuwanele.
Ubukhulu bomthwalo kufanele bube buphansi, isigqi - sizolile, sikhululekile. Khumbula, ukufudumala ngokufudumele akulokothi kuholele ekukhatheni.
Ngokuvamile i-warm-up yenziwa ngezihumusho ezimbili:
- ukukhanya okulula (ukugijima, ukuhamba nokuzivocavoca, ngokusekelwe ukuhamba);
- Ukuzivocavoca endaweni kusuka phezulu kuya phansi: ukuqala ngokujikeleza kwekhanda eliphuthumayo, sidlulela ebhande lehlombe, izandla, isikhumba, njll.
Indlela yokuqhuba i-Workout yakho, khetha konke okufanayo, kanye nokuzivocavoca esizokutshela. Hlanganisa nabo ngendlela yakho, kodwa ungakhohlwa ngemigomo eyisisekelo yokulungiselela amakilasi futhi ukhumbule - lokhu kungenye yezinketho.
Ukuzivocavoca kokufudumala ngaphambi kokuqeqesha esimweni sokuma:
1. Thatha ukuphefumula okuncane futhi uphumelele, usakaze izingalo zakho ngokubanzi.
2. Sifudumala imisipha yentamo - amahlombe anciphisa futhi azinzile:
- welula isikhunta phambili nangemuva;
- ukujikeleza kancane ikhanda;
- ngokunciphisa futhi kancane kancane ikhanda lakhe phansi bese evala;
- inhloko ihamba ngokunye ngezindlela ezahlukene: ngakwesokunxele nakwesokudla.
3. Ukufudumala imisipha yezingalo kanye nebhande lehlombe:
- izingalo ziboshwe ezinhlangothini. Uma sithokozisa sibabuyisela emuva, siqoqa ispapula. Ekuphumuleni - ukuhumusha phambili, ukuzungeza emuva;
- ukunyakaza kwezandla ezandleni - ezandleni, ezinhlangothini, amalunga ehlombe.
4. I-tilts ne-pelvis zilungisiwe:
- isandla esisodwa ohlangothini lwakhe, okwesibini siqondile futhi sinyuka, senza umthamo ohlangothini. Sishintsha isandla;
- uncike phansi, entwasahlobo futhi uthinte ngeminwe yesandla sokunene nezinzwane zomlenze wesobunxele, isandla sokunxele sidonsela emuva futhi siphinde senze umsebenzi, sishintshe isandla sakhe;
- ephethe izandla ezansi, ejikijela ikhanda lakhe, bese eguqa phambili, ethinta izintende zezansi futhi enza izinyathelo ezimbalwa ezihamba phambili.
5. Imisipha yemilenze:
- sihlezi ngonyawo olulodwa, sibeka izandla zethu emadolweni komunye futhi senza ukunyakaza okunyakaza okucindezelayo;
- ukugxila isigamu, sibeka izandla zethu ngamadolo ethu futhi siqondise imilenze yethu, ngaphandle kokuhamba emuva;
- ehlezi emlenzeni owodwa, okwesibini ukudonsa ohlangothini, sibeka izintende zezandla zethu phezu kwalo futhi senze ukunyakaza okuhamba phambili phansi.
6. Siqedela ukushisa-up nge uchungechunge lokuphefumula okujulile nokuphefumula.
Ukuzivocavoca ngalunye kwenziwa kuze kube izikhathi eziyisihlanu. Qinisekisa ukuthi izinhlangothi zombili zilayishwe ngokulinganayo - kwesokudla nangesobunxele.
Ukwengeza futhi uqinise isethi yokuzivocavoca kokufudumala kungaba ukuhamba okunamandla, izakhi zokugijima nokugxuma. Ungaphinda wenze izivivinyo ezingenamikhono - kuyasiza kakhulu ezinyaweni. Futhi khumbula, ukuvivinya umzimba akufanele kubangele ukuzwa okubuhlungu.
Ukwandisa umthwalo kancane kancane - kusuka elula kuya eziyinkimbinkimbi. Ungakhohlwa ukujwayela njalo, okungenani izikhathi ezintathu ngesonto. Uma ungenayo isikhathi esanele sokuqeqeshwa okugcwele, okungenani ungenza umsebenzi wokusebenza nsuku zonke njengomsebenzi wokushaja wokufudumala. Khona-ke umzimba wakho uzokubonga, inhlalakahle izothuthuka, isimo sengqondo sihlale sihle, futhi ukuphila - kujabulise futhi kukhanye!