Ibhalansi Yomzimba: thuthukisa ukuguquguquka, ususe ukucindezeleka futhi uqinise imisipha

I-Body Balance wuhlelo lweqembu olwenziwe ngabaqeqeshi abasha base-New Zealand Les Mills ngokusekelwe kwi-yoga, i-Pilates ne-tai Chi. Ukuqeqeshwa kuklanyelwe hhayi ukuthuthukisa umzimba wakho kuphela, kepha nokuvumelanisa ukuqonda kwakho.

Amakilasi Balance Body ayenzeka ezigabeni zamaqembu emhlabeni jikelele. Ukuqeqeshwa kwenziwa ngejubane elithulile futhi imvamisa kuthatha imizuzu engama-60.

Mayelana nokuzivocavoca umzimba Balance

ILes Mills yaziwa ngezinhlelo zayo ezinhle, ezisiza ukuletha umzimba wakho esimweni esihle. Ibhalansi yomzimba ikilasi elikhethekile. Ngalo, uzokwazi ukuthuthukisa ukuguquguquka, ukuqinisa imisipha, ukwandisa ukuhamba ngokuhlanganyela, ukuzizwa ukhululekile futhi uzwana. Lolu hlelo alubandakanyi ukunyakaza okucijile futhi okukhulu, ligxila emsebenzini ogxile futhi olinganiselayo. Mayelana nohlelo olunjalo lokuqeqesha kuvame ukuthi kuthiwe "umzimba onengqondo."

Ibhalansi yomzimba ifaka izinto ze-yoga, i-Pilates ne-tai Chi. Le nhlanganisela yokuzivocavoca uzolungisa ukuma kwakho, uthuthukise ukuhamba komgogodla futhi uqede izinkinga zangemuva, kufaka phakathi ngokuqinisa imisipha yangasemva. Ngaphezu kokwenza ngcono ukuguquguquka nokulinganisela, uzothuthukisa ukuqina komzimba wakho nokuqina kwemisipha. Isigaba se-Body Balance sibheka nezindlela ezifanele zokuphefumula, ezisiza ekubhekaneni nengcindezi nokukhathazeka, futhi kuthuthukise ukugxila.

AbakwaLes Mills bavuselela njalo uhlelo njalo ezinyangeni ezintathu zokuzivocavoca emhlabeni wonke kuthumele ukukhishwa kwakamuva kweBody Balance ngomnyakazo omusha nomculo. Okwamanje, kuzindaba ezingaba yikhulu zohlelo. Iqembu le-Corporation Les Mills liqaphe ngokuqinile ukuqeqeshwa ezinhlelweni zalo. Ukuze ube ngumqeqeshi wezinhlelo zeLes Mills emakamelweni okuzivocavoca umzimba, kudinga ukuqeqeshwa okukhethekile.

Funda futhi ngokunye ukuqeqeshwa kweqembu:

  • Iphampu Yomzimba: unganciphisa kanjani isisindo nge-barbell, ngokushesha futhi kalula
  • ICardio Barre: ukusebenza kahle kwesisindo + nokuzivocavoca
  • I-Crossfit: izinzuzo nokulimaza + ukuqeqeshwa kwesifunda

Isakhiwo se-Balance Workout

I-Training Body Balance ingaphansi kwamathrekhi omculo ayi-10 futhi ngokusho kwalokhu ihlukaniswe yaba izingxenye ezi-10. Ngayinye yalezi zingxenye injongo yayo - uzosebenza eqenjini elithile lezicubu noma uthuthukise indawo ethile yomzimba. Njalo ezinyangeni ezintathu kuyashintsha nokuzivocavoca umzimba, namathrekhi omculo, kepha isakhiwo sohlelo sihlala sinjalo. Kulokhu, njengoba ubuciko bokusina buhlala bungashintshi phakathi kokukhishwa okufanayo izinyanga ezintathu, abaqeqeshwayo banethuba lokufunda nokwenza ngcono ukuhamba kwabo esifundweni ngasinye esisha.

Uhlelo luqala ngokufudumala futhi luphele ngokuzijabulisa okuhle. Ingxenye yokuqala yekilasi imi ngokuguquguqukayo, ingxenye yesibili - ikakhulukazi kuMat.

  1. Kulungele (tai Chi). Ukufudumala ngobumnene, kugxile ekuhambeni okujwayelekile kwe-tai Chi nobuciko bempi.
  2. Ukubingelela kwelanga (yoga). Ukufudumeza okukhulu kwamalunga nemisipha ngokususelwa kuma-asanas e-yoga.
  3. Umsebenzi wezinyawo (i-yoga ne-tai Chi). Ukudonsa nokwelula imilenze ngokuma okungaguquki kanye nama-asanas ashukumisayo.
  4. Balance (i-yoga ne-tai Chi). Inhlanganisela yokunyakaza kusuka ekuzivocavoca kwe-yoga nokulinganisa kuya kwimisipha yethoni, ukuthuthukisa ukulawula umzimba, ukudonsa umgogodla nokulungiswa kokuma.
  5. Ukudalulwa kwezinqulu namahlombe (yoga). Inhlanganisela yokunyakaza kusuka ku-yoga ukuvula izinkalo zakho namajoyini ehlombe.
  6. Isisu nekhorali (Ama-Pilates ne-yoga). Ukuqinisa imisipha yesisu kanye nohlelo lwemisipha ngokuchithwa kokuzivocavoca okuvela kumaPilates neyoga.
  7. Emuva futhi cor (Ama-Pilates ne-yoga). Ukuqinisa imisipha yangemuva, izinqe kanye nohlelo lwemisipha ngokungcolisa izivivinyo ezivela kumaPilates neyoga.
  8. Twist (i-yoga ne-tai Chi). Amasu avela ku-yoga ne-tai Chi ukuthuthukisa ukuhamba emgogodleni, ukuthuthukisa ukugaya nokusebenza kwezitho zangaphakathi.
  9. I-Hamstring (i-yoga ne-tai Chi). Amasu avela ku-yoga ne-tai Chi yokwelula imisipha yangemuva nasemilenzeni futhi athuthukise ukuhamba kwamalunga, okuvimbele ngenxa yemisebenzi yansuku zonke.
  10. iphumule (yoga). Ukuphumula kokugcina nokugxila ekuphefumuleni ukwandisa ukusebenza kokuzivocavoca umzimba.

Yini enye okufanele uyazi?

Uma ungumuntu othanda i-yoga noma ama-Pilates, nakanjani uzothola ulimi oluvamile ngohlelo, ngoba izinto eziningi ze-Body Balance zithathwa lapho. Kodwa-ke, abaqeqeshi bathathe izivivinyo ezinjalo ezingagcini nje ngokwelula nokuqinisa imisipha. Yingakho I-Body Balance ingenye yokusebenza ngamandla kakhulu phakathi kwe "gym yokuthula". Isikhathi esisodwa sehora singashisa ama-calories angama-300-350.

Amakilasi abanjelwa eBody Balance ngaphandle kwezicathulo. Ngaphandle kokuthi ukusebenza kufanelekile kuwo wonke amazinga amakhono, okunye ukunyakaza kungabonakala kuyinkimbinkimbi kakhulu, ikakhulukazi kulabo abangakaze bazijwayeze i-yoga noma abanesimo esibi. Sebenzisa okokuqala ukubekwa okulula, ukuze ungalimali. Ukuzijwayeza njalo kuzokusiza ukuthi uthuthukise inqubo, uqinise imisipha futhi ujulise ukuzelula ukuzama ukuma okuthuthukile kakhulu.

Kufanele ngenze kangaki Ibhalansi Yomzimba? Kukonke, uhlelo ingaqhutshwa ama-2-3 izikhathi ngesonto, kuya ngezinhloso zakho. Uma ufisa ukuthuthuka nokuguquguquka kwepulasitiki, khona-ke yenza ibhalansi yomzimba amahlandla ama-3 ngesonto. Uma inhloso yakho ukunciphisa isisindo, ama-1-2 izikhathi ngeviki, ukuhlanganisa nokunye ukusebenzisa. Asikukhuthazi ukubhalansiswa komzimba ngosuku olulodwa ngokuqeqeshwa okunamandla kwe-aerobic noma amandla, kungcono ukubanikeza usuku oluhlukile.

Amakilasi we-Body Balance afanele abesilisa nabesifazane bayo yonke iminyaka ngaphandle kwemingcele. Ukwenza iBhalansi Yomzimba ngesikhathi sokukhulelwa kungcono ukuxhumana nodokotela.

Izici Balance Body Balance

Izinzuzo Zebhalansi Yomzimba:

  1. Lolu hlelo lunomphumela omuhle emgogodleni, luthuthukisa ukuhamba futhi lusiza ukuqeda izinhlungu zasemhlane.
  2. Ngenxa yokuhlanganiswa kwe-yoga ne-Pilates uzoqinisa imisipha futhi uthuthukise ukuma komzimba.
  3. Ukulinganisela komzimba, kuthuthukisa ukuguquguquka kwakho nokuguquguquka, kuthuthukisa ukusebenzisana.
  4. Ngokuzivocavoca umzimba Balance ukhipha imisipha yakho, ibenze iguquguquke futhi ilungele ukululama kwayo ngokushesha.
  5. Ukuqeqeshwa akudingi ukuthi ube nokuqeqeshwa okungathi sína ngokomzimba (ngokungafani nezinye izinhlelo zeLes Mills, lapho uzothola khona umthwalo omkhulu), ulwazi olufinyeleleka nakwabaqalayo kwezemidlalo nalabo abangakaze bazijwayeze i-yoga.
  6. Lolu hlelo luhle kakhulu ekuthuthukiseni ukuhamba kwamalunga nokuvimbela ukugqoka kwawo ngaphambi kwesikhathi.
  7. Ibhalansi yomzimba isiza ukuqeda ukucindezeleka, yehlisa imicabango yakho futhi ilethe ukuvumelana engqondweni nasemzimbeni.
  8. Ukuqeqeshelwa amathrekhi omculo wanamuhla. Njalo ezinyangeni ezi-3 kunezibuyekezo zomculo nobuciko bokuvivinya umzimba, ngakho-ke uqinisekisiwe ukuthi ungabi nesithukuthezi.
  9. Ngalolu qeqesho uzofunda ukuphefumula okufanele. Kuwusizo kuwe empilweni yansuku zonke nalapho wenza ukuqeqeshwa kwe-aerobic namandla.
  10. Lolu hlelo lungabhekana namantombazane akhulelwe nalabo abasanda kuthola ingane.

Nebubi Of Balance Body:

  1. Ngisho nokwenza Ibhalansi Yomzimba kaningana ngesonto, akunakwenzeka ukuthi ufinyelele ukwakheka kwabo okuhle. Uma inhloso yakho ukunciphisa isisindo, naka ezinye izinhlelo zeLes Mills.
  2. Uma ungekho eduze kwegatsha le-yoga, elolula nelama-Pilates, lolu hlelo cishe ngeke uluthande.
  3. Yize i-Body Balance futhi imakethwa njengohlelo lwawo wonke amazinga wamakhono, abaqalayo bazoba nzima ekuqaleni ukwenza izivivinyo eziyinkimbinkimbi nokuma komzimba.

Ibhalansi yomzimba: izibonelo zokuqeqeshwa

Uma ufuna ukwehlisa isisindo, ungafaka ibhalansi yomzimba njengesengezo esifundweni sakho. Lokhu kuzokuvumela ukuthi uthuthukise futhi uhlanganise imiphumela kusuka kwimithwalo ye-aerobic namandla. Ukwenza nje iBhalansi Yomzimba akuyona indlela ephumelela kakhulu yokwehlisa isisindo. Kepha ukuze uguquguquke, uqede ukucindezeleka, uthuthukise impilo futhi uqinise ukuzivocavoca umzimba kulungile.

Bona futhi:

shiya impendulo