Ngokuqeqeshwa okujwayelekile kanye nendlela yokuphila ehlala emuva uthola umthwalo osindayo ongadala ubuhlungu nokungahambi kahle. Sikunikeza ukunakwa kwakho enye ividiyo esezingeni eliphakeme yokuphumula nokululama, ukuqinisa nokwandisa ukuguquguquka komgogodla, ezidalwe ngumqeqeshi uKaterina Buyda. Ividiyo ngesiRashiya, ngakho-ke uzoqonda zonke izincomo zomqeqeshi, ezibaluleke kakhulu kulolo qeqesho.
Ngaphambi kokuqhubeka nokwenziwa kwezinhlelo uKatherine Buyda weluleka ukuthi ubuke ngokucophelela ividiyo bese ubona ukulandelana kokuzivocavoca umzimba, amasu nokwenza. Esikhundleni sokushintsha kwesiginali somzimba bese uqhubekela esivivinyweni esilandelayo.
Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:
- Konke mayelana namasongo okuqina: kuyini nokuthi ungakhetha kanjani
- Ukuzivocavoca okungcono kakhulu okungu-50 kwesisu esicabalele
- Amavidiyo aphezulu angama-20 wokuzivocavoca kwe-cardio okwehlisa isisindo kusuka ku-Popsugar
- Izicathulo ezihamba phambili ezingama-20 ezihamba phambili zabesifazane zokugijima okuphephile
- Konke mayelana ne-Push-UPS: izici + izinketho ze-pushups
- Ukuzivocavoca okuphezulu okungama-20 kwemisipha yethoni nomzimba onamathoni
- Ukuzivocavoca okuphezulu okungama-20 ukuthuthukisa ukuma (izithombe)
- Ukuzivocavoca okuphezulu okungu-30 kwethanga elingaphandle
Ukuzivocavoca okune emhlane noKatherine Buyda
UKaterina Buyda - uMdali wokuqeqeshwa kombhali ngesisekelo sokuqina, i-yoga nokudansa. Uhlelo lwakhe aluzukusiza kuphela ukuthola isibalo esihle esincane, kepha futhi nomzimba onempilo. Ukunakekelwa nokunakekelwa okukhulu kudinga emuva nomgogodla, okuyisisekelo salo lonke uhlelo lwemisipha. UKaterina Buyda udaliwe Ukusebenza okuhlukahlukene okungu-4 okususelwa ekuzivocavoca okungama-tuli kanye nama-asanas azokusiza ukuthi uthuthukise umzimba wakho:
Ukuzivocavoca umzimba ukuze uguquguquke emuva (imizuzu engu-1)
Le vidiyo izokusiza ukuthi uthuthukise ukuguquguquka kwemumva, uthuthukise ukuma komzimba, ubuyise ukugobeka kwemvelo komgogodla, ukuveza i-ribcage namajoyini ehlombe. Ukuguquguquka okuhle emgogodleni kuzokuvumela ukuthi ulungiselele ukubuyela emuva okuyinselele ngokwengeziwe. Kuvidiyo yokuguquguquka kwemuva kufaka phakathi ukuzivocavoca okulandelayo nama-asanas: ukuma kweSphinx, umnsalo, ikati, ibhuloho, igeja, umoya, ingane, inja ebheke phansi ene-twist, inja yomlomo phezulu.
Ukuzivocavoca umzimba ukuze uphumule (ukuphumula) komhlane (imizuzu engu-2)
Kulabo abafuna ukukhululeka emuva, bathuthukise ukuma futhi banciphise ukungezwani nokungahambi kahle, kufanele ukhethe ukuzivocavoca umzimba ukuze uphumule emuva. Kususelwa ezinhlotsheni ezahlukahlukene phansi, ezizokusiza ukuthi ususe ukungezwani emgogodleni nakumhlane ongezansi. Ividiyo yokuphumula emuva ifaka izivivinyo ezilandelayo: Izinhlobo ezi-8 ezahlukahlukene zama-crunches zilele phansi, ukuzelula, ukuma, umoya, amakati, ingane.
Ukuzivocavoca umzimba ukuqinisa emuva (imizuzu eyi-3)
Uma kunalokho ufuna ukusebenzela ukuqinisa i-corset yemisipha nokwenza umqolo wakho ube namandla ngokwengeziwe, bese ukhetha ividiyo ukuqinisa emuva. Ngenxa yokuzivocavoca okuhlongozwayo, uzoletha nethoni yezindawo zomlomo wesibeletho, i-lumbar kanye ne-sacral yomgogodla. Ukunakwa kokunye ukuvivinya umzimba kukhonjiswa kuzinguqulo eziningana, khetha inketho entofontofo kakhulu kuwe. Kuvidiyo yokuqinisa emuva kuhlanganisa ukuzivocavoca okulandelayo: itafula lokuma, ikati, imfezi, ingwenya, inja ebheke phansi, intethe, ibhuloho lensimbi, ingane.
Ukuzivocavoca impilo yangemuva (imizuzu engama-4)
Kuvidiyo yokubuyiselwa emuva kufike cishe zonke izivivinyo ohlangane nazo kuminithi elichazwe ngenhla le-15. Usebenza nasekuguqukeni kwezimo, nasekuqiniseni nasekuphumuzeni emuva. Lokhu ukuzivocavoca okuphelele kunakho konke emhlane wakho, ngakho-ke uma ungasindisa isikhathi, yenze.
Izinzuzo zokuzivocavoca emuva noKatherine Buyda
Uyacelwa ukuthi uqaphele izinzuzo ezilandelayo zevidiyo ejwayelekile yokuzivocavoca emuva noKaterina Buyda:
- Uzothuthukisa ukuma kwakho futhi uqondise umgogodla wakho.
- Susa izinhlungu emuva nasemqeni.
- Khulisa ukuguquguquka kwangemuva futhi kuzokwazi ukusebenza kahle nangendlela eyi-amplitude ukwenza kubandakanya izivivinyo zamandla.
- Akukho okuguqukayo nokwakhiwa kabusha okuyinkimbinkimbi, ku-pose ngayinye uzoba yiminithi eli-1 - i-Workout static.
- Ukuma okumile kwe-yoga kusiza kakhulu ukukhululeka emuva futhi uthuthukise ukuguquguquka.
- Ukuvivinya umzimba okuningi kukhonjiswa ezinhlotsheni ezahlukahlukene, ngakho-ke ungakhetha inketho efanelekile kunazo zonke.
- Kunokuzivocavoca okune ongakhetha kukho ngokuya ngenhloso yakho: ukuguquguquka, ukuqinisa, ukuphumula nokuvuselela emuva.
- UKaterina Buyda unikeza imibono enemininingwane ngokusetshenziswa kobuchwepheshe ukwenza isifundo sakho siphumelele ngangokunokwenzeka.
Ukuzivocavoca okuphezulu okungama-20 kokuma nokubuya emuva
Uma ukhetha amaseshini wemizuzu engu-15, umqeqeshi uncoma ukwenza i-algorithm elandelayo:
- Ukuqeqeshwa kwezinga lokungena: 1 ithanga (imizuzu engu-15)
- Izinga elijwayelekile lokuqeqeshwa: ama-laps ama-2 (imizuzu engama-30)
- Ukuqeqeshwa kwezinga eliphakeme: 3 imizuliswano (imizuzu engu-45)
Uma uzochitha njalo ukujikeleza okungenani imizuzu eyi-15 ngosuku, uzokwazi ukuzivikela ezinkingeni ezingase zibe khona emuva esikhathini esizayo. Futhi uma usuvele ubhekene nokungahambi kahle, ukuqina nobuhlungu beqolo, ungalibali ukuqeqeshwa kusasa. Qala ukuzibandakanya namuhla.
Bona futhi:
- Izicathulo ezihamba phambili zabesifazane ezingama-20 zokuqina nokuzivocavoca umzimba
- AmaYoganics noCatherine Buyda: susa izinhlungu emuva
I-Yoga nokwelula uMhlane nezinkalo