Okuqukethwe
I-Bodyflex iwuhlobo lomsebenzi womzimba okuhloswe ngawo ukulwa nesisindo esiningi ngemizuzu eyi-15-20 ngosuku ngenxa yokuphefumula okujulile kwe-diaphragmatic. Indlela yokuzivocavoca yakhelwe wonke amaqembu emisipha, kodwa kuzo zonke izivivinyo imisipha yesisu iyasebenza. Ngakho-ke, okokuqala, isisu esiyisicaba, ukhalo, nezinhlangothi zizoqala ukwakha. Ukuzivocavoca kuthatha imizuzu engu-15-20 ngosuku. Isimo sokuzivocavoca: isisu esingenalutho (isikhathi phakathi kokudla nokuzivocavoca amahora ama-2, ngemuva kokuzivocavoca imizuzu engama-30). Yebo, i-bodyflex inokubili okuhle nokubi, kodwa nakanjani, kunezinzuzo ezengeziwe.
U-Natalya Varvina, obambe iqhaza kuphrojekthi ye-Dom-2, uyisibonelo esisodwa sokugcina umuntu omncane ngosizo lwe-Bodyflex. Umbhali we-Bodyflex ngu-American Grieg Childers, umama wezingane ezintathu. Uzihlolele yena lolu hlelo ngemuva kokuzalwa kwengane yakhe yesithathu, ekwazile ukuba sesimweni esihle futhi esuka kusayizi 56 waya kusayizi 44.
Isisekelo se-Bodyflex
Kubaluleke kakhulu ukujwayelana ne-contraindication ngaphambi kokuqala ukuzijwayeza. Ungafunda uhlu lwabo nezinye izexwayiso ku-athikili ye-Bodyflex. Zuza? Ukulimaza?
Ngakho-ke, ake siqhubekele ngqo ekuqeqeshweni ngokwako.
Isisekelo se-Bodyflex ukuphefumula, okuhlanganisa izigaba ezi-5:
- Exhale ujule;
- Phefumulela phezulu;
- Exhale ujule;
- Phefumulela phezulu;
- Adonse umoya ujule. Ukubamba umoya wakho imizuzwana engu-8-10.
Yini engaba lula kunokuphefumula? Lena i-reflex engenamibandela etholakala kithi ngokwemvelo ngokwayo. Kodwa nansi indida, ekuphileni, ukuphefumula kwabesifazane kubonakala ngochungechunge olukha phezulu, olungajulile lokuhogela kanye nokuphuma ngamaphaphu. Ukuphefumula okulungile kuhluke ngokuthi kuyadingeka ukuphefumula hhayi ngamaphaphu kuphela, kodwa futhi nesisu, i-diaphragm.
Ngakho-ke, ngaphambi kokuqala ukuzivocavoca, kuyadingeka ukufunda, ngokumangalisayo, ukuphefumula.
Indlela yokuphefumula kahle ngokuguquguquka komzimba
Ake siqale ngesigaba sogqozi.
1. Hofa umoya: sukuma uqonde izinyawo zihlukene ngobubanzi behlombe bese uhogela ujule esiswini sakho. Vula amakhala njengokungathi ufuna ukubamba umoya omningi ngangokunokwenzeka, isisu sakho kufanele siphume sengathi udle ngokweqile futhi awusakwazi ukuphefumula.
2. Exhale: Manje khipha umoya kuze kube yilapho isisu sakho sinamathela emhlane wakho. Ingabe ibambekile? Manje phefumula! Ngomzamo wokugcina, wonke umoya osele ovela emaphashini.
3. Phinda ukuhogela kanye nokukhipha umoya izikhathi ezi-2 ngaphezulu. Umsebenzi wakho ukuzwa ukuminyana lapho uhogela umoya futhi ukhipha ngokuphelele, ukitaza futhi uphefumula emphinjeni lapho uphefumula.
Manje ake siqhubekele phambili ekufundiseni indlela yokuphefumula ye-Bodyflex.
- Khipha wonke umoya esiswini sakho nasemaphashini.
- Hofuzela kancane ujule ngamakhala akho njengoba usufundile.
- Khipha wonke umoya ngokucijile ngomlomo wakho. Umsebenzi uwukukhipha umoya kakhulu. Umoya kufanele uphume kuwe njengokungathi ibhaluni liqhume. Kufanele kube umsindo, umphimbo wakho uzohefuza, njengokungathi unomshini wokuhlanza esikhundleni somphimbo. Ngivame ukuzizwa ngikhwehlela. Khohlela bese uqala phansi.
- Adonse umoya kancane ujule emakhaleni akho.
- Futhi futhi ukuphefumula okukhulu okusheshayo, okuphenduka ukubamba umoya. Ngesikhathi esifanayo, udinga ukuphumula izandla zakho emadolweni akho. Bese ume kanje imizuzwana engu-8-10. Qaphela nje. Uma ukuthola kunzima ukubala ufike ku-8, qala ngemizuzwana emi-5. Esikhathini esizayo, wena ngokwakho uzozizwa ukuthi ungakwazi ukwandisa isikhathi.
Okubalulekile! Kuze kube yilapho indlela yokuphefumula isisebenza kahle, AKUVUMELEKILE ukuqalisa izivivinyo.
Ngokushesha nje ungakwazi ukubamba imizuzwana engu-8 3-5 amasethi. Futhi ngesikhathi esifanayo, awuzizwa unesiyezi - qala ukuzivocavoca. Esigabeni sesi-5 sokukhipha umoya, esikhundleni sokuphumula izandla emadolweni, kwenziwa izivivinyo.
Isethi yokuzivocavoca ku-flexible yomzimba
Ngaphambi kokuqala umsebenzi ngamunye, udinga ukwenza ukufudumala okufushane: thatha ukuphindaphinda kathathu kokuhogela okujulile kanye nokukhipha umoya ukuze ufudumale kancane igazi emithanjeni.
Ngezansi ubuncane obudingekayo bokuzivocavoca okungenziwa empeleni ngemizuzu eyi-15-20 futhi kusetshenziswe umzimba wonke.
1. I-Leo (ukusebenza kwemisipha yesilevu, intamo, isifunda se-periocular sobuso, ukugoqa kwe-nasolabial).
Esigabeni sesi-5 sokukhipha umoya, thatha isikhundla sokuphumula izandla zakho emadolweni akho, uqoqe izindebe zakho embuthanweni, wehlise amakhona omlomo wakho bese ukhipha ulimi lwakho. Amehlo, vula kakhulu futhi ubheke phezulu. Khiya kule ndawo imizuzwana engu-8.
2. I-grimace embi (ukusebenza kwemisipha yentamo, izingalo nomhlane).
Esigabeni sesi-5 sokukhipha umoya, welula izindebe zakho, njengokungathi uzoshaya ikhwela, uphakamise ikhanda lakho phezulu, uqoqe amahlombe akho, ulethe izingalo zakho emuva ngangokunokwenzeka. Khiya indawo imizuzwana engu-8.
3. Ama-push-ups avela odongeni (ukusebenza kwemisipha yesifuba, izingalo).
Esigabeni sesi-5 sokukhipha umoya, phumuza izandla zakho odongeni, izandla zisezingeni lamahlombe, usakazeke kancane kunamahlombe ngobubanzi. Gobisa izingalo zakho, welule isifuba sakho ngasodongeni. Khiya indawo imizuzwana engu-8.
4. I-Olympian (ukusebenza nokwelula imisipha ye-lateral okhalweni).
Esigabeni sesi-5 sokukhipha umoya, phumula indololwane yakho edolweni, welule ingalo yesibili eqondile phezu kwekhanda lakho, welule omunye umlenze ohlangothini. Khiya indawo imizuzwana engu-8.
5. Ukudonsa umlenze emuva (ukusebenza imisipha ye-gluteal).
Hamba ngawo wone futhi wenze izivivinyo zokuphefumula ezi-5. Esigabeni sesi-5 sokukhipha umoya, qondisa umlenze wakho uwubuyisele phezulu. Donsela uzwane phezu, welule isithende phezulu. Ungalehlisi ikhanda lakho, umqhele ukuqhubeka komgogodla. Khiya indawo imizuzwana engu-8
6. U-Seiko (usebenza ngokukhipha imisipha e-gluteal nethanga).
Hamba ngawo wone futhi wenze izivivinyo zokuphefumula ezi-5. Esigabeni sesi-5 sokukhipha umoya, qondisa umlenze wakho uwubeke eceleni. Isithende siyadonswa. Hlela ukuphakamisa umlenze wakho ukuze isithende sibe sezingeni lesinqe. Khiya indawo imizuzwana engu-8
7. Ukuphakamisa imilenze (ukusebenza ngaphandle kwemisipha yentamo, cindezela).
Ngena endaweni ephansi. Esigabeni sesi-5 sokukhipha umoya, faka izandla zakho ngaphansi kwe-butt yakho, welula izinzwane zakho kude nawe, uphakamise imilenze yakho eqondile 10 cm ngaphezu kwephansi, uphakamise amahlombe akho, bese utshekisa isilevu sakho esifubeni sakho ukuze ubone imilenze yakho. Khiya indawo imizuzwana engu-8
8. Ukusonta (ukusebenzisa imisipha yomshini wokunyathelisa).
Esigabeni sesi-5 sokukhipha umoya, donsa intamo yakho, isilevu, namahlombe phezulu ngemuva kwezingalo eziqondile. Ukhalo lulele phansi. Gobisa amadolo akho nge-engeli engama-degree angu-90 futhi uwaphakamisele phansi. Bamba indawo ngemisipha yesisu imizuzwana engu-8.
Beka izandla zakho ngaphansi kwesinqe sakho, phakamisa imilenze yakho cishe ngo-20 cm ngaphezu kwephansi bese wenza Isikelo. Yenza lo msebenzi ngokuthula nangokunensa. Ngakho-ke, uzokwakha imisipha yomshini ophansi. Uma i-abs yakho engenhla ibuhlungu ngakusasa, lokhu kuthathwa njengokujwayelekile, ngoba abesifazane banezinzwa eziningi eziphelela phezulu kwesisu kunalezo ezingezansi.
Ukuzivocavoca okulandelayo kuqeqesha yonke imisipha, ikakhulukazi imisipha ye-oblique. Ukulala phansi, guqa amadolo akho, izinyawo phansi. Njengoba sikhipha umoya, siqondisa imilenze yethu futhi siyidonsele phezulu ngangokunokwenzeka, kuyilapho ngesikhathi esifanayo selula ingxenye engaphezulu yomzimba ibheke emilenzeni.
Umsebenzi olandelayo ubizwa ngokuthi ukusonta. Yelula indololwane yakho yesokudla ibheke edolweni lakho lesokunxele. Awukwazi ukuphonsa idolo lakho ehlombe, udinga nje ukwelula. Sebenzisa indololwane yakho esekelayo ukuze uzilungise phansi. Beka izandla zakho ngemuva kwekhanda lakho, futhi ulungise intamo yakho namahlombe.
9. Ukuzivocavoca "Unxantathu Ongakwesokudla" (usebenzisa imisipha yangemuva yomshini wokunyathelisa).
Hlala eceleni kwakho, ubeke isandla sakho phansi. Isandla ngokuqinile ngaphansi kwehlombe, bamba ibhalansi yakho. Awekho ama-roll-overs aya phambili noma angemuva. Esinye isandla sihlala enqulwini. Imilenze igobile emadolweni. Esigabeni sesi-5 sokukhipha umoya, phakamisa i-pelvis. Ingemuva, i-pelvis nemilenze kufanele kube yintambo futhi ibe umugqa oqondile. Akukho ukugoba noma ukugoqa. Bamba indawo ngemisipha yesisu imizuzwana engu-8.
Ungathuki, isithombe sesibili siwukubuka okuphezulu. Iphuzu eliphelele lokuzivocavoca kwe-"Pendulum" ukuthi udinga ukwelula izingalo zakho ohlangothini olulodwa, namadolo akho abheke ngakolunye uhlangothi. Hamba kancane, kancane.
Ukuze uqeqeshe kahle imisipha yangemuva, udinga ukuqala umsebenzi we "Olympian". Uma ukwenza lokhu njalo, ungakwazi kalula ukulahla isisindo esiningi phezu kwebhande lebhulukwe lakho. Ngakho ake siqale. Umlenze nengalo kunwetshwe emugqeni owodwa wamazombezombe. Uma unomuzwa wokuthi imisipha yamadolo nezindololwane zakho iyaqina, khona-ke lokhu kuyisibonakaliso sokuthi wenza konke ngendlela efanele futhi ngokunembile.
10. Ikati (okuhloswe ngayo ukwelula imisipha yangemuva ngemva kokusebenza kanzima emshinini wokunyathelisa).
Hamba kuzo zonke ezine, emuva uqonde, izingalo ngokucacile ngaphansi kwamahlombe. Esigabeni sesi-5 sokukhipha umoya, zungeza umhlane wakho bese welula umhlane wakho ubheke phezulu. Isilevu kufanele sithinte isifuba. Bamba indawo ngemisipha yesisu imizuzwana engu-8.
Izivivinyo seziphelile. Manje udinga ukululama: yenza imijikelezo yokuphefumula emithathu. Lala phansi, welule, ujabule, futhi uzidumise ngokuzimisela okuhle. Cabanga ngesibalo samaphupho akho, uzophumelela nakanjani.
Umelane namaviki ama-2 wokuqeqeshwa. Bheka emuva uzobona ukuthi umsebenzi usuwenziwe isikhathi esingakanani. Phela ngeke kube nzima ukuthi uzidonse ufinyelele kowamanqamu. Cabanga ngeqiniso lokuthi i-bodyflex isize abesifazane abaningi emhlabeni wonke ukuthi benze ukhalo oluhle futhi bathuthukise izinqubo ze-metabolic emzimbeni. Kuzame, akunzima kangako, kodwa kusebenza ngokwanele ukwabelana ngolwazi lwakho nabangani kanye nojwayelene nabo. Futhi uma i-bodyflex ingakufanelanga, hlola amanye amasu.