Okuqukethwe
Ubunzima zokuzivocavoca ngesikhathi sokukhulelwa nge-Tracy mallet kuzokusiza ugcine impilo enhle futhi uthole isibalo esihle. Amakilasi, asekelwe ekuzilolongeni okuthambile kwe-yoga kanye nama-Pilates azosiza hhayi kuphela ngesikhathi sokukhulelwa kodwa nangesikhathi sokubeletha.
Incazelo yohlelo yabesifazane abakhulelwe abane-Tracey mallet
U-Tracey mallet wenze uhlelo oludizayinelwe ukwakha umzimba oqinile futhi ozacile ngesikhathi sokukhulelwa. Ukuqeqeshwa okusekelwe ezintweni ze-yoga ne-Pilates, ukuze ungenzi nje imisipha yakho ibe namandla, kodwa futhi usebenze ngokuguquguquka nokwelula. Ukuzivocavoca umzimba okumnene kuzothuthukisa impilo yakho, kuphakamise umoya wakho, kukunike amandla nobungqabavu. Le nkimbinkimbi ingenziwa ngemuva kokubeletha ukuze uzilethe esimweni esihle futhi uthuthukise izinga lomzimba.
Ukuzivocavoca ngesikhathi sokukhulelwa okuvela ku-Tracey mallet kuthatha imizuzu engama-58, futhi kuqukethe izingxenye ezimbalwa. Ungawahlanganisa kunoma yikuphi ukulandelana noma wenze ngokushintshana:
- Ukuzivocavoca nokuzivocavoca kwemisipha ye-corset (imizuzu engu-20). Lokhu ukuvivinya umzimba kwemisipha yomhlane nesisu, iningi lazo ozowenza usendaweni ethambekele. Ukuze amakilasi uzodinga Mat kanye imicamelo ngaphansi kwekhanda nentamo.
- I-Complex yomzimba ophansi (Imizuzu engu-13). Uzoqinisa imisipha yamathanga nezinqe ngokwenza ama-squats nokutshekisa. Uzodinga isitulo esiqinile.
- I-Complex yomzimba ongaphezulu (13 imiz). Ukuzivocavoca ukuqinisa ama-biceps, i-triceps namahlombe kuzokwenza izingalo zakho zibe mncane futhi zibe nomsindo. Uzodinga ama-dumbbell (1 kg) kanye ne-Mat.
- Elula nozakwethu (imizuzu eyi-12). Ukuqedela le ngxenye, kuyinto efiselekayo ukuba nomlingani. Ngalo, uzokwazi ukusebenza ngokuphumelelayo ekweluleni imisipha yakho. Uzodinga ithawula kanye noMat.
Ukuzivocavoca okuyinkimbinkimbi ngesikhathi sokukhulelwa kuqukethe izivivinyo ezitholakalayo ezenziwa ngejubane elilinganiselwe elipholile. Okwekilasi olidingayo ukugxila okuphelele ukulandela ukuphefumula okulungile kanye nendlela yokunyakaza. Kubaluleke kakhulu ukugxila ekuzilolongeni kwekhwalithi, hhayi ubuningi. Qiniseka ukuthi uyayinaka indlela ozizwa ngayo: uma uzizwa ungaphilile, kufanele umise ngokushesha ukujima.
Ubuhle nobubi bohlelo
buhle:
1. Ukuzivocavoca ngesikhathi sokukhulelwa nge-Tracy mallet kuzokusiza ukuthi unakekele impilo enhle, ubungqabavu namandla phakathi naso sonke isikhathi sokuzala umntwana.
2. Uzoqinisa izicubu futhi uzenze zibe namandla futhi zinwebeka kakhulu. Lokhu kuzokuvumela ukuthi usheshe ubuyele esimweni ngemuva kokubeletha.
3. Uhlelo luhlukaniswe izingxenye eziningana: i-torso engenhla, i-torso ephansi kanye nemisipha ye-corset. Ungenza njengamasegimenti amafushane ngamanye, futhi uvivinye wonke umzimba.
4. Inhlanganisela ekhethiwe izokhulula ukungezwani ngemuva futhi izoqinisa imisipha ye-corset. Futhi ukuvivinya umzimba okuvela ku-yoga nama-Pilates kuzokwenza umzimba wakho uguquguquke futhi welule.
5. Uzofunda ukuphefumula okujulile okufanele okuzosiza ukwenza ukuzala kube lula.
6. Uhlelo luphephe ngokuphelele kuwe nengane yakho.
bawo:
1. Ividiyo ishuthwe endaweni ethile ifomethi yakudala. Kuyinto kancane-ukubeka emakilasini.
2. Ezinye izivivinyo kuyoba nzima ukuphinda kulabo abangahlanganyeli emthwalweni onjalo ngaphambi kokukhulelwa. Phakathi kozakwabo abathengekayo babuka uDenise Austin okhulelwe
Uma ufuna ukugcina impilo kanye nesibalo esihle, Ukuzivocavoca ngesikhathi sokukhulelwa nge-Tracy mallet kuzoba yindlela enhle yokufeza lokhu. I-complex isekelwe ku-yoga futhi i-Pilates izokwenza umzimba wakho uqine, uqine, uguquguquke futhi unwebeke.
Bheka futhi: Ukufaneleka kwabesifazane abakhulelwe abane-Dia Disease: ngempumelelo nangokuphepha.