Uma ufuna ukuqinisa nokwenza ngcono ukwakheka komzimba wakho ngaphandle kokusebenza kanzima, bese uyizama i-Total Body Workout kusuka kumqeqeshi odumile kanye ne-ballerina uMary Helen Bowers. Iqoqo lokuzivocavoca lazo zonke izindawo eziyinkinga lizokusiza ukuthi uzuze imisipha emide, emihle nomzimba onomusa.
Incazelo yohlelo Ingqikithi Yokuzivocavoca Umzimba
UMary Helen Bowers ulungiselele ukuqeqeshwa ukuthuthukisa isimo sakho ngaphandle kokugxuma nokuzivocavoca okujwayelekile ngezisindo. Ukucaca kwalesi sifundo se-ballet - izivivinyo ze-mnohopoliarnosti, ezizokhulisa umthwalo ezindaweni eziyinkinga kakhulu zomzimba wakho. Cishe konke ukuqeqeshwa kwenzeka kuMat ngokuhamba kancane, kodwa ukungezwani kwemisipha uzizwa ngisho nokusebenza okuqeqeshwe kahle. Isakhiwo sisebenza kahle kakhulu kulabo abafuna ukuthuthukisa ukwakheka komzimba wabo futhi bathande ukuzivocavoca ngesitayela samaPilates.
Uhlelo Ingqikithi Yokuzivocavoca umzimba ingahlukaniswa ngezigaba eziningana:
- Ukuzivocavoca kwezinqe nangemuva kwethanga (imizuzu eyi-13).
- Ukuzivocavoca kwemisipha yesisu (imizuzu engu-6).
- Ukuzivocavoca kwamathanga angaphakathi (imizuzu engu-6)
- Ukuzivocavoca kwethanga langaphandle (imizuzu eyi-10)
- Ukuzivocavoca izingalo, amahlombe nesifuba (imizuzu eyi-10)
- Izikwele ze-ballet (imizuzu emithathu)
Ngokuvamile, ukuqeqeshwa kuthatha imizuzu engama-50. Kuvidiyo kungabonakala sengathi isifundo silula futhi silungele abaqalayo kuphela. Kepha akunjalo. Ngenxa ye-mnohopoliarnosti nokuguqulwa okunzima kokuzivocavoca sebenza imisipha izwakala njalo ngomzuzwana. Uhlelo lolo oluyisidina, kepha uma uthanda umsebenzi ogxile emzimbeni wabo, kuzokuthanda kakhulu.
Ukuze uthole izifundo noMary Helen Bowers wena ngeke idinge okokusebenza okwengeziwe, ngaphandle kwe-Mat. Ngisho nengxenye yemisipha yezandla idlula ngaphandle kwama-dumbbells. Iningi lokuzivocavoca oselikwazile, kepha ngenxa yendlela ye-ballet uMarie Helen wenza umkhuba wacishe wahluka.
Izinhlelo ezinjengeTotal Body Workout kufanele zihlanganiswe nokuqeqeshwa kwe-aerobic. Ingabuka isakhiwo se-cardio esinomthelela ophansi kusuka ku-Tracey mallet. Lokhu kuzokusiza ukuthi ungasebenzi kuphela emisipheni, kepha ushise amanoni ezindaweni eziyinkinga.
Ubuhle nobubi bohlelo
buhle:
1. Uhlelo Lokuzivocavoca Ngokuphelele Lomzimba luzosiza ukuqinisa zonke izindawo ezinenkinga: isisu, izingalo, izinqe, ithanga langaphakathi nangaphandle.
2. Uzosebenza ekwakhiweni kwemisipha emide ezokhanga ikakhulukazi labo abafuna ukuba nomzimba omncane ngaphandle kokukhululeka.
3. Ngokuphindaphinda okuningi, uzozwa ukungezwani kwemisipha ekhonjiwe, futhi uzokufeza lokhu ngaphandle kwezisindo nokuphikisana.
4. Ukuzivocavoca umzimba okungenamthelela futhi okungekho okuhlukumezayo. Uma unezinkinga ngamadolo akho futhi ufuna uhlelo oluphephile, iTotal Workout izokufanela kahle.
5. Umculo wakudala, umoya omuhle nezwi elithambile uMarie Helen uzokukhuthaza ngomsebenzi othelayo emzimbeni wakhe.
6. Uhlelo luhlukaniswe izingxenye, ngakho-ke ungakhetha izingxenye ozidinga kakhulu.
bawo:
1. Akukona ukuqeqeshwa kweBosu, ngakho-ke uma inhloso yakho ukunciphisa isisindo, hlanganisa umsebenzi we-aerobic nomthwalo.
2. Uhlelo kungabonakala kuyisidina ngenxa yokunyakaza okuphindaphindwayo.
Uma ufuna ukuzivocavoca okuthulile ngesitayela samaPilates ukuthuthukisa ikhwalithi yomzimba, zama uhlelo uMarie Helen Bowers. Awugcini ngokuthuthukisa isibalo sakho kepha uzothola umusa wokuhamba kusuka kwi-ballerina edume umhlaba wonke.
Bheka futhi: Ukuzivocavoca kweBallet - uhlelo lokuqina lwabaqalayo, izinga eliphakathi neliphakeme.