Kwabaningi, indawo yenkinga ayiyona nje isiqhwa esingenalutho, kodwa futhi nesisu esishubile. Ukulwa nalezi zenzakalo ezingathandeki kuhle kuhlanganiswe nokudla okunempilo, ukunciphisa ufulawa, amafutha namnandi. Ukuzivocavoca umzimba kuncike kakhulu - kokubili i-aerobic ne-anaerobic, kodwa kungcono ukuwasebenzisa konke okuyinkimbinkimbi. Ngokuvamile, omama abancane bazama ukuzivocavoca umzimba - kodwa inkinga yabo ukuthi akufanele baphonswe, ngaphandle kwalokho amaphilisi alahlekile avame ukubuya. Ake sicabangele okunye okwejwayelekile.
Ukuzivocavoca ngesisindo nesisu
Esinye sezivivinyo eziyinkimbinkimbi kunazo zonke zesisindo, emuva nangesisu sekuyisikhathi esivamile sokuguqulwa kwesigqoko seminyaka eminengi. Lokho kuyisiguquko salesi sikhathi esishintshile ngokuphawulekayo: esikhundleni sezinketho ezijwayelekile zikhona izinto ezintsha ezifana nokusikhipha kanye namahhukhi anzima. Ngeke sikwazi ukuphawula ukusebenza kwabo: isibonelo, i-hoop massage ikuvumela ukuba usheshe uphelele emaphethweni bese uletha isikhumba sibe ithoni, ibe nesisindo esilinganiselwe, esilinganisa u-3kg, ukulwa ngokuphumelelayo nokunciphisa umzimba. Ngenxa yokuthi imisipha kufanele ibambe isisindo, uzodinga ukwenza umzamo omkhulu wokuyihambisa, okusho ukuthi uzoshisa amakholori amaningi.
Ukuzivocavoca okunye okuyinkimbinkimbi ngokwesikhumba, izintambo nomzimba wonke kuyi-push-ups. Yebo, labo yi-push-ups ejwayelekile kunazo zonke, ukukhishwa okufanele okudingeka uhlale phansi ngezandla nezinzwane zakho futhi nakanjani ukuhlupha umzimba wonke. Ngaphezu kwalokho, zinkulu ngokulwa nesisu futhi ngokuvamile intambo yokugwedla ngokweqile. Naphezu kweqiniso lokuthi kulokhu awukho umthelela ngokuqondile emasipha omzimba, lokhu kuvivinya kukuvumela ukuba unike umzimba umthwalo oqinile, lapho inqubo yokushisa amafutha kusebenza khona.
Ukuze usebenzise intambo yokugwedla njengendlela esuka esiswini, kunconywa ukusebenzisa inqubo yokuqeqeshwa kwesikhashana. Khetha amaminithi angu-10, futhi usakaze umthwalo kanje:
- Umzuzu we-1,3,5,7,9-th ngqa ngezinga eliphezulu;
- Umzuzu we-2,4,6,8,10th ngesiqubuthu esikhululekile, hamba lapho.
Lolu hlobo lokuqeqesha luzokusiza ukuba uqede kahle ama-deposit amaningi. Futhi uma uhlanganisa lezi zindlela ngokudla okusekelwe ekutheni okunempilo, imiphumela iyoba mkhulu kakhulu.
Ukuzivocavoca ngesigqoko ku-fitball
Usizo oluhle ekulwa nesisu nokuzivocavoca ebhodini elikhethekile lokuzivocavoca - fitball. Ungathenga ibhola elinjalo kunoma isiphi isitolo sezemidlalo, sizohlala isikhathi eside futhi ngeke nje kube yindlela enhle kakhulu yokuthuthukisa isibalo, kodwa futhi nokuzijabulisa okuhle kwezemidlalo. Ake sicabangele izindlela ezithile eziwusizo.
Ukuphikisana
Lala phansi izintambo zakho kanye nesinqe ku-fitball, uguqa ngamadolo bese uwaphumula phansi, wabeka izandla zakho ngemuva kwekhanda lakho. Qinisekisa umshini bese ususa ama-blades, uphakamise phezulu ngangokunokwenzeka ngesantya esheshayo. Yenza ukuzivocavoca ngama-2-3 amasethi ka-8-10 izikhathi.
Ukuphika eceleni
Thatha isikhundla esifanayo nesenzo sangaphambilini, nje ungalulazi, futhi uhlangothi - ohlangothini lwesobunxele ohlangothini olungakwesokunxele kuya emgqeni wesobunxele futhi ngokufanayo - ngakwesokudla. Yenza ukuzivocavoca ngama-2-3 amasethi ka-8-10 izikhathi.
Ukuphikisana nokwelula kwezandla
Lala phansi izintambo zakho bese uhamba nge-fitball, uguqa ngamadolo bese uphumula phansi, faka izandla zakho ezinqulwini. Qinisekisa umshini bese uhlwitha amahlombe ehlombe, ubeke eceleni isandla sokunene kumadolo wesokunxele, khona-ke, ngokuphambene, isandla sesobunxele kuya emadolweni ofanele. Ngemuva kwezinyanga ezine, buyela esimweni sokuqala. Yenza ukuzivocavoca ngama-2-3 amasethi ka-8-10 izikhathi.
Ukuzivocavoca ngesisindo nesisu, okwenziwe ku-fitball, kuvame ukusebenza kakhulu futhi, ngaphezu kwalokho, kwenza umehluko omkhulu ekusebenzeni okujwayelekile.