Ukushibilika: kuyini, kungani udinga + ukuhlanganiswa kokuzivocavoca umzimba okushibilikayo

I-gliding uhlobo olukhethekile lokuqeqeshwa olususelwa kumgomo wesilayidi esinama-disc akhethekile ayindilinga. Uma ufuna ukuthuthukisa umzimba wakho futhi ususe izindawo eziyinkinga ngaphandle kokuzivocavoca okuyisidina, ukuqeqeshwa okushushuluza uzokuthanda nakanjani.

Ukuqeqeshwa okushushuluza kwakhiwa ngumqeqeshi wezempilo waseMelika ingqondo Milra, okuyinto ngifuna ukwenza uhlelo olusebenzayo ngaphandle kokugxuma kanye nemithwalo eshaqisayo. UMindy iminyaka engaphezu kwengu-5 enikelwe ezifundweni zesayensi ezifakazele ukusebenza kahle kwale mishini yokuqina.

Ngakho-ke, yini ukundiza, iyini inzuzo nokusebenza kwayo, nokuthi yikuphi ukuzivocavoca ongakwenza ngama-gliding disc?

IMPAHLA YOKULUNGELA: ukubuyekeza okuningiliziwe

Kuyini ukundiza?

Ingqikithi yomthetho oshibilikayo wesiliphu, esivumela izikhathi eziningana ukukhulisa ukusebenza kokuzivocavoca okuvamile. Ekugcineni uthola ukuqeqeshwa okulula kakhulu futhi okuseqophelweni eliphezulu okuzokusiza ukuqeda izindawo eziyinkinga emilenzeni, ezingalweni nasesiswini ukuthuthukisa ukwakheka ngesikhathi esifushane.

Ukuqeqeshela ukundiza usebenzisa amadiski amancane okwenziwa, ahlinzeka indawo eshelelayo. Ubeka amadiski ngaphansi kwezinyawo noma entendeni yesandla sakho bese wenza ukunyakaza okuslayidayo kuya phambili, emuva, ohlangothini. Ngokunqoba amandla okuqubuzana nobuso bemisipha yakho bathola umthwalo owengeziwe kuyo yonke indlela yokuhamba, ngakho-ke umphumela wokuqeqeshwa wanda kaningana. Ngaphezu kwalokho, kuzodingeka usebenzise imisipha ukugcina ukulingana. Isikhathi sokuqala lapho unganamathela esihlalweni lapho wenza izivivinyo.

Ama-discs wangempela okushushuluza (mindy Milra patent indlela yakhe) unebubanzi obungu-22 cm nobude obungu-1 cm, Kepha manje kukhishwe ama-analogue amaningi, ngakho-ke akudingekile ukuthenga ama-discs wangempela we-Gliding, izindleko zawo, ngaphezulu, eziphakeme. Ngaphezu kwalokho, esikhundleni sokuthenga uhlu olungeziwe , ungasebenzisa noma yikuphi ukwaziswa okuzosheleleka phansi. Isibonelo, amapuleti ephepha, izingcezu zempahla noma indwangu, ithawula elincane kanye namasokisi ajwayelekile.

Izinzuzo zokushushuluza

  1. I-gliding-exercises izokusiza ukuthi usebenze ezindaweni ezinenkinga (isisu, okhalweni, emuva kwezingalo, amathanga angaphandle nangaphakathi, izinqe) ngaphandle kwemishini esindayo nenamandla.
  2. Ngenxa yokumelana okwengeziwe nobuso lapho ushibilika uthola umthwalo ophakeme emisipheni, noma ngabe wenza izivivinyo zakudala, ngakho-ke uzobamba iseshini yokuqeqesha esebenza kahle.
  3. Ukuzivocavoca ngomthwalo we-gliding kusho umthwalo ophansi ophephile ohlelweni lwe-musculoskeletal.
  4. Ama-discs e-gliding okokusebenza okuhlangene kakhulu okungathathi isikhala esiningi egumbini futhi okulula ukuhamba nakho.
  5. Lapho ukwenza izivivinyo kufaka ukuhambisa imisipha engeke inikeze kuphela umthwalo owengeziwe emisipheni yesisu nangemuva ukuthuthukisa isimo, kepha futhi kusiza ukuqinisa umgogodla nokwenza ngcono ukuma komzimba.
  6. Ngaphezu kokuqinisa imisipha, ama-gliding-exercises ama-joint asathuthuka kakhulu kuzo zonke izindiza okuvikela izifo eziningi ezihlangene.
  7. Ngenxa yokuzivocavoca umzimba ngokushushuluza uzokwazi ukuthuthukisa ukusebenzisana kanye nomqondo wokulinganisela.
  8. Ukuqeqeshwa okushushuluza kuhle ukwenzelwa ekhaya, ngoba esikhundleni samadiski okushibilika, ungasebenzisa noma yini ethuthukisiwe: ithawula noma izingcezu ezincane zendwangu.

Ungathenga kuphi ukushayela ku-gliding?

Ama-discs e-gliding ayimishini yokuqina yokuqina, ngakho-ke ilungele ukusebenza ekhaya. Akunasidingo sokuthenga imishini ebizayo ukuze uqale ukuthuthukisa umzimba wakho. Amasondo okushushuluza azoba enye indlela enhle kakhulu yokusebenza ezindaweni ezinenkinga kusuka ekunethezeka kwekhaya.

Amasondo okushibilika (ama-gliding discs) awukwazi ukuthola njalo ezitolo zezemidlalo ezijwayelekile, kulula kakhulu uku-oda ku-AliExpress. Amadiski enziwe ngezinto zokwenziwa ezikhethekile ezivumela ukushelela okulula phansi. Ngenkathi olunye uhlangothi lwediski lungavumeli ukuthi unyawo lushelele phezulu. Ukuze uthole ukuqeqeshwa okunethezeka udinga i-disk eyodwa kuphela. Izindleko zama-gliding discs, ngokuvamile ama-ruble angu-400-800 ngababili.

1. Ama-discs e-gliding azungezile

2. Ama-discs e-gliding azungezile

3. Ama-discs e-gliding angama-oval

4. Ama-discs e-gliding azungezile

Ukungafani kokundiza

Kodwa kukhona ukushibilika ukuzivocavoca nokuphikisana. Yize kunomthwalo ophansi womthelela, ukwenziwa kokuzivocavoca okushelelayo akulungele wonke umuntu. Uma ungabaza ukuthi uyaboniswa lezi zivivinyo, thintana nodokotela wakho.

Ukushushuluza akunconyelwe abantu abanezinkinga ezilandelayo:

  • I-Varicose veins
  • Izinkinga ngesistimu yenhliziyo
  • I-arthritis, i-osteoarthritis nezinye izinkinga ezingamajoyini ezingamahlalakhona
  • Isisindo esikhulu
  • Ukuhlinzwa kwakamuva
  • Ukuntuleka okuphelele kokuqeqeshwa ngokomzimba

Ukuzivocavoca okuphezulu okungama-25 ngamadiski okushibilika

Imithetho eyisisekelo yokuqeqeshwa okushushuluzayo:

  • Ngaphambi kokuzivocavoca cacisa isikhala esincane kuwe. Imvamisa ilahlekile isikwele esincane samamitha ayi-1.5 ububanzi nobude.
  • Isikhathi sokuqala lapho ungasebenzisa isihlalo noma okunye ukwesekwa ukugcina ibhalansi.
  • Njalo qala ukuzivocavoca ngokufudumala bese uphela ngokunweba yonke imisipha.
  • Yenza ukuvivinya umzimba isikhathi esithile (amasekhondi angama-30-40 kokuzivocavoca ngakunye) noma inani lezimpinda (10-15 ngohlangothi). Phinda ukuzivocavoca ngamasethi ama-2-3 noma nxazonke zeRobin.
  • Iya ukundiza izikhathi ezingama-2-3 ngesonto imizuzu engama-30-45. Uma wenza ezinye izinhlelo, ungangeza ukuzivocavoca umzimba kuqeqesho olujwayelekile.
  • Yenza ukuzivocavoca umzimba ngokushelela ekhaya, okungcono kumateki.

Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu

Ukuzivocavoca umzimba ngamathanga nezinqe

1. Ukuhlasela emuva

2.Lunge langemuva

3. Izikwele

4. Amaphaphu ahlukanisiwe

5. Ukuchitheka kwemilenze

6. Ukuhlaselwa

7. I-gliding-burpee

8. Umsubathi

9. Ukugoba kwezinyawo ulele

10. Ukundiza-ibhuloho

11. Ukuphakamisa imilenze

Ukuzivocavoca umzimba okushibilika esiswini nasemuva

1. Amadolo afinyelela esifubeni

2. Ukuphakama kwezinqa (Pic)

3. Ukunyuka

4. Ukukhahlela eceleni

5. Thinta idolo endololwaneni

6. Ukudonsa amadolo ohlangothini

7. Ukugijima okuvundlile

8. Ukukhuphuka emlenzeni owodwa

9. Ukuhlanekezela okwedlule

10. Umucu oshibilika

11. Phindela emuva

Ukuzivocavoca umzimba ngezingalo nangamahlombe

1. Ithoni yokushushuluza

2. Hola izandla phambili

3. I-Pushups iphambukisa izandla

Siyabonga ngeziteshi ze-youtube ze-gifs: Intombazane ebukhoma, Ukuqeqeshwa Kwesekethe kaMarsha, i-bekafit, i-SugarySixPack, uNicole Perry.

Ukuqeqeshwa okungu-7 okuhle kwamavidiyo ngesisekelo sokundiza

Uma ukhetha ukwenza ukugeleza kokusebenza kwevidiyo okuqediwe, sikunikeza Amavidiyo ayi-7 asebenzisa amadiski e-sliding. Ungenza amavidiyo ahlukene, uhlanganise izinhlelo eziningana ndawonye noma ugcwalise izivivinyo ezingenhla.

Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu

1. Ukuqeqeshwa okushushuluza kwezinyawo (imizuzu eyi-10)

Ukuzivocavoca ngomlenze okusebenzayo ekhaya II ngincipha ngo-Ekaterina Kononova

2. Ukushushuluza: ukuqeqeshwa kwendwangu (imizuzu engama-20)

3. Isisu nezinyawo ezishelelayo (imizuzu engama-20)

4. Ukushibilika ezindaweni ezinenkinga (imizuzu engama-30)

5. Ukushibilika ezindaweni ezinenkinga (imizuzu engama-10)

6. Ukushibilika emzimbeni (imizuzu eyi-16)

7. Ukushibilika ezinqulwini nasezinqeni (imizuzu emihlanu)

Ukushushuluza kuzonxenxa noma ngubani ofuna ukujima okusebenzayo, okuhlukahlukene futhi okuphansi komthelela womzimba wonke. Ukuzivocavoca okunyakazisa ukusebenza njalo kuzokusiza ukuthi uthole umzimba onamathoni futhi omncane ngesikhathi esifushane ngaphandle kokusebenzisa imishini eyinkimbinkimbi noma engafinyeleleki.

Qiniseka ukuthi ufunda ezinye izindatshana zethu eziwusizo:

shiya impendulo