Okuqukethwe
Ukuhlala phansi ungenye yezizathu ezinkulu yokuthola isisindo, izinkinga zasemhlane nokuma kabi komzimba. Sikunikeza izivivinyo eziyinkimbinkimbi zangemuva ezivela kuMark Lauren ezizokusiza wehlise isisindo, wakhe umzimba oqinile, uqinise imisipha yomzimba futhi uthuthukise ukusebenza kohlelo lwemisipha.
Incazelo yokuqeqeshwa okuyindida kwangemva komaka nomark Lauren
Imisipha ye-postural itholakala ngokujulile, eduze komgogodla, umsebenzi wabo oyinhloko ukugcina umzimba usesimweni esiqondile. Zakha ubukhulu bomzimba, banesibopho sokugcina ukuma futhi basize ukugcina ukuma. Ngokungafani namandla, imisipha yangemuva esetshenziswe kancane ngesikhathi sokuqeqeshwa okujwayelekile Ngakho-ke, ukugcina impilo yomqolo nokuma okulungile kudinga ukuqeqeshwa okukhethekile, okubandakanya ukuzivocavoca kwemisipha yokusebenza ngemuva.
U-Lauren ongumqeqeshi wamabutho akhethekile usungule iqoqo lokuzivocavoca ngemuva elizokusiza ukuthi uthuthukise hhayi isibalo kuphela, kepha nezempilo. Uhlelo Elite functional Ukuzivocavoca umzimba (I-EFX): Okuthunyelwe Isisindo somzimba Training yakhelwe ukwakha imisipha yomzimba eqinile, iqinisa uhlelo lwe-musculoskeletal, ukwakheka komzimba oqinile. Imisipha ethuthukile yangemuva igcina umgogodla futhi inike amandla umzimba wakho ukumelana nemithwalo emide yesikhathi eside. Ngalokhu kuthiwa yimisipha ye-tonic noma elwa namandla adonsela phansi.
Ukuzivocavoca okuhle okuphansi emuva ngama-dumbbells wabesifazane ekhaya
Ukuqeqeshwa okuyindida kwe-Postural Bodyweight kufaka phakathi izivivinyo ezi-3 zamandla, ukuqina nokukhuthazela, okuhlala imizuzu engama-30-40. Kwenze amahlandla ama-3 ngeviki (isib. UMsombuluko, uLwesithathu, uLwesihlanu) noma uqedele uhlelo lwakho lokuqina. Uzoziqeqesha ngesisindo somzimba wakho, usebenzisa izivivinyo ze-isometric, plyometric namandla, kanye nokuzivocavoca ibhalansi. Zilungiselele inani elikhulu lemichilo, ngoba kungenye yezivivinyo ezinkulu zokuqeqesha imisipha yangemuva. Emakilasini ngeke udinge okokusebenza okwengeziwe.
Ukuvivinya ngakunye kufaka izingxenye ezintathu ezinokuzivocavoca oku-3 ngakunye, okwenziwa ngezindlela eziningana. UMark Lauren uchaza ngokuningiliziwe isivivinyo ngasinye, ngoba ukuvivinya okunjalo kubaluleke kakhulu ukulandela inqubo efanele. Zonke izivivinyo zihlanganisa amaqembu emisipha eminingana, ngakho-ke lungela ukusebenza nokujuluka. Lolu hlelo lokuqeqeshwa ngemuva alulungele abaqalayo, kufanele uzilungiselele kahle ukwenza lokhu kuyinkimbinkimbi.
Ubuhle nobubi bokuqeqeshwa kwangemuva kokuqeqeshwa komzimba we-Postural Bodyweight
1. Lesi ngesinye sezakhiwo ezimbalwa esisebenza ngenhloso futhi kuqinisa isitho esiphakathi somzimba. Uzokwenza imisipha yakho yomzimba ikwazi ukumelana nengcindezi, uqinise isisu, uqinise iqolo kanye nalo lonke uhlelo lwemisipha.
2. Cishe konke ukuzivocavoca kuhilela kokubili umzimba ongaphezulu nophansi. Uzoqinisa izinqa zakho, wenze amahlombe nezingalo eziqinile, uthuthukise umumo womlenze.
3. Imisipha yangemuva itholakala ngokujula futhi ukusebenzisa njalo kusetshenziswa kabi. IClass complex EFX-Postural Bodyweight Training inika ithuba lokuyisebenzisa iphelele.
4. Uhlelo uMark Lorena luzokusiza ukuthuthukisa ukuma, ukuqinisa umgogodla, ukukhulula ukungakhululeki ngemuva nangaphansi.
5. Awudingi okokusebenza okwengeziwe ozokwenza izivivinyo ze-postoyannymi ngesisindo sakho.
6. UMark Lauren utshela ngokuningiliziwe mayelana nokuzivocavoca ngamasu. Ngenxa yemidwebo yekhompyutha, ungabona ngokusobala ukuthi imiphi imisipha efakiwe emsebenzini phakathi nekilasi.
bawo:
1. Lolu hlelo lubandakanya inani elikhulu lamapulangwe nokuzivocavoca kubhalansi okungafanele wonke umuntu.
2. Bophela izincazelo ezinemininingwane yemishini yokuzivocavoca kubonakala ngathi kwephula amandla okuzivocavoca.
3. Ayilifanele ileveli yama-novice, ileveli yohlelo - ngenhla kwesilinganiso.
Ukubuyekezwa kokuzivocavoca okwenziwe ngemuva kukaMark Lauren
Uma ufuna ukuthola umzimba oqinile onempilo onokuma okuhle nomhlane oqinile, zama ukuzivocavoca njalo noMarc Laurent. Ukuzivocavoca kwakhe ngemuva kuzokusiza uqinise imisipha, ukuqeda izinkinga zangemuva, ukwenza isibalo sibe mncane futhi sithuke.
Futhi ukuthuthukiswa kwemisipha yangemuva yi-yoga ephelele. Bona, isibonelo, isethi esebenzayo yomzimba wonke: amaYoganics noCatherine Buyda.