Okuqukethwe
😉 Ukubingelela kubafundi abavamile nabasha! Ukufaneleka: kuyini? Ngethemba ukuthi lesi sihloko sinikeza impendulo ephelele.
Ukuqina nempilo
Ukufaneleka kuwuhlelo lokuzivocavoca umzimba ukuze kuzuzwe ukuma kwezemidlalo nokuthuthukisa isibalo somuntu. Ihlanganisa imikhakha ehlukahlukene emkhakheni wemfundo yomzimba.
Ngakho-ke, akufanele kusimangaze ukuthi izindlela zokufundisa zingase zihluke komunye nomunye emaqenjini ezemidlalo ahlukene. Kodwa kunoma yikuphi, amakilasi okuqina ahloselwe ukuthuthukisa amandla, ukukhuthazela, ukusebenzisana okuhle, isivinini, ukusabela, ukuguquguquka.
Ungaqala ukwenza ukufaneleka kunoma iyiphi iminyaka. Izinzuzo nokuthuthukiswa kwezinga lempilo kuzobonakala ezinyangeni ezimbalwa ngemuva kokuqala kokuvakashela "isifanisi".
Ngendlela efanele yokuqeqeshwa, umzimba ngokwawo uzosungula ibhalansi phakathi kwezicubu ze-muscle ne-adipose. Zonke izinhlelo: ukwesaba, i-musculoskeletal, i-circulatory, ukuphefumula, ukugaya - zizoqala ukusebenza ngesigqi esifanele.
Lolu hlobo lomsebenzi womzimba lunamathuba abanzi kakhulu ekukhetheni izivivinyo, futhi imisebenzi eyinkimbinkimbi ingashintshwa ibe lula.
Ukufaneleka kwabaqalayo
Indlela engcono kakhulu yokuqala ukuzilolonga unomfundisi. Uma ijimu inemisebenzi yeqembu, kungcono ukuyibhalisela.
Uma ukuqeqeshwa okunjalo kubonakala kunzima kakhulu kumuntu oqalayo, ungaphendukela ezifundweni zomuntu ngamunye. Imvamisa, izifundo zomuntu ngamunye zibanjelwa ejimini, futhi ungenza izivivinyo ngokuzola ngejubane lakho, ngaphandle kokujaha iqembu.
Lapho uqala ukuxhumana nomqeqeshi, kufanele uxwayise ngobuqotho ngezifo zakho - lokhu kuyadingeka ukuze udwebe kahle uhlelo lokuqeqesha.
Ungamangali uma, phakathi nokuqeqeshwa, umholi enquma ukulungisa uhlelo oseluvele lupendiwe. Mhlawumbe, ngemva kokubona isithombe sangempela samakhono omfundi, kuzocaca ukuthi izidingo kuye zilinganiselwe noma, ngokuphambene, zibukelwa phansi.
Asikho isidingo sokulinganisa labo abasebenza ngesisindo esiningi noma inombolo enkulu yezindlela. Laba bantu sebenesikhathi eside bezilolonga, mhlawumbe impilo yabo yonke. Abaqalayo kudingeka banikeze umzimba wabo umthwalo wangempela, futhi kuphela ngokuvunyelwa komqeqeshi bawukhulise.
Ukuze ungalimali ngenxa yokushiseka ngokweqile, zonke izivivinyo kufanele zenziwe ngendlela efanele. Kubalulekile ukukhetha ukujula kwe-squat okulungile, nokubheka ngokunembile ama-angles nokuthambekela kwe-torso, ukusebenza ngomthwalo ongathinti izinga lokusebenza.
Uma kuvela ithuba lokushintshana ngeziyalo ezinikezwa yiqembu, ungaphuthelwa yileli thuba. Ngolunye usuku ungafika ekuqeqeshweni okusebenzayo, okulandelayo ku-Pilates, okwesithathu ukuya ku-Zumba aerobics.
Ukunakwa okukhethekile kunikezwa izingubo nezicathulo. Kuwubuwula ukuchaza ukuthi kufanele kube ntofontofo. Kodwa abanye abantu bayakhohlwa ukuthi izingubo kufanele zimunce umswakama. Izicathulo kufanele zilingane ngokuqinile onyaweni futhi zingasheleli - lokhu kubaluleke kakhulu.
Ukulwa nesisindo esiningi
Isikhathi esiningi lesi sici siwumfutho wokuya ekilabhini yezemidlalo. Kungakhathaliseki ukuthi mangaki amakhilogremu umuntu oqalayo ofuna ukulahlekelwa, kubalulekile ukuqonda ukuthi akunangqondo ukubala emiphumeleni esheshayo.
Isimangaliso sizokwenzeka - amakhilogremu azondwayo azoqala ukuncibilika ngokushesha nje lapho umzimba "ubona" ukuthi akulula ukunciphisa umsoco wawo futhi "uwuhlukumeze" ngemithwalo.
Emavikini ambalwa okuqala, umzimba uzobambelela kuwo wonke amagremu ayikhulu, ngoba isetshenziselwa ukubeka ngokucophelela amafutha amaningi ezingxenyeni ezingaphansi kwesikhumba. Kodwa ngemva kwamasonto amabili noma amathathu, umcibisholo osesikalini uzoqala ukushintsha ubheke ezinkomba eziphansi. Futhi ukulahlekelwa kwesisindo "okulungile" okunjalo ngeke kubuyise isisindo, njengasemuva kokudla.
Manje zonke izinhlelo zizobika ezingxenyeni ezimaphakathi zobuchopho mayelana nokuba khona kwazo kwekhwalithi ephezulu. Futhi inqubo eyethulwe izosebenza kakhulu - isisindo sizoqala ukuhamba ngokushesha.
Amakilasi wokuqina
Udinga ukwenza njalo ezinsukwini ezingu-2-3. Amakilasi ansuku zonke e-debutant azoba nomthelela njengokuthatha imithi edingekayo, kodwa ngenani elikhulu kunalokho okudingekayo. Futhi ukuya ejimini, isibonelo, kanye ngesonto, ngeke ukwazi ukugcina imisipha yakho isesimweni esihle. Isikhathi ngasinye ngemva kokuzivocavoca, umzimba uzobuhlungu izinsuku ezimbalwa.
Inketho ekahle amakilasi ehora nesigamu ezinsukwini ezingu-1-2. Ukufudumala kwesigamu sehora, isigamu sehora sokuzivocavoca amandla, isigamu sehora sokwelula.
Amandla nokusebenza okufanele kuzoba semqoka kakhulu ohlelweni lokuqeqesha. Ukuziphatha okungalungile ku-simulator ngeke nje kunikeze umphumela olindelekile, kodwa kungaholela ekulimaleni.
Kuyoba nomqondo omncane uma, lapho efika emakilasini, umfundi uzohamba e-melancholy phakathi kwama-simulators, ahlale imizuzu engu-10 ebhentshini, ehlala ephazanyiswa izingxoxo.
Ukusebenza kahle kokuqeqeshwa okunjalo kuzoba kuncane. Kodwa ukusheshisa okuqhubekayo ngeke kunikeze lutho oluhle futhi. Ukukhathala ngokushesha phakathi kwemizuzu yokuqala engu-30, ungase ungabi namandla anele engxenyeni yesibili yesifundo. Ngamafuphi, yonke into idinga ibhalansi.
Isikhathi esingcono kakhulu sokuzivocavoca
Ungenza umsebenzi womzimba nganoma yisiphi isikhathi sosuku, ayikho impendulo eqondile kulo mbuzo. Abanye ochwepheshe bathi kusekuseni lapho kudingekile "ukuvusa" umzimba ngokuzivocavoca nokugijima.
Abanye bakholelwa ukuthi umzimba ngemva kokulala kufanele kancane kancane "uvuke". Futhi ilungele imithwalo hhayi ngaphambi kwamahora ambalwa ngemva kokuvuka. Lokhu kuhlanganisa okukhulu. Wonke umuntu angazikhethela isikhathi esikahle sokuqeqeshwa, ecabangela izinto azithandayo kanye nomsebenzi wansuku zonke.
Kufanele kukhunjulwe ukuthi udinga ukuya kokuzivocavoca amahora amabili kuya kwamathathu ngemuva kokudla. Ngesikhathi sokuzivocavoca umzimba, izinqubo ze-metabolic ziqala ukusebenza ngokuzikhandla emzimbeni.
Angifuni ukudla, kodwa ngifuna ukuphuza - lokhu kuvamile. Amanzi ahlanzekile anomphumela omuhle kuwo wonke umzimba - ungakwazi futhi kufanele uphuze, ezingxenyeni ezincane, izikhathi eziningana phakathi nesifundo. Kungakhathaliseki ukuthi yini inhloso evela ejimini osaqalayo, kufanele azi ukuthi le nto ilungile. Ukuzivocavoca kuyindlela eya ekuzwaneni, ukuzethemba, ubuhle kanye nempilo.
Bangani, uma ulwazi beluwusizo kuwe, yabelana ngalo ezinkundleni zokuxhumana. 😉 Qhubeka! Asiqale impilo entsha!