Okuqukethwe
Abafundisi abaningi ezinhlelweni zabo abazinaki ngokwanele ukuzelula ngemuva kokuzivocavoca. Uma ufuna izifundo ezinwebekayo ezisezingeni eliphakeme, naka uhlelo uKate Friedrich - Stretch Max.
Incazelo yohlelo uKate Friedrich - Stretch Max
UKate Friedrich unguMdali wezifundo eziningi zokuzivocavoca ezaziwayo. I-Stretch Max wukuzivocavoca ukuzelula, okuzokusiza ukuthi uthuthukise ukuguquguquka nobunono beplastiki. Uhlelo lwemizuzu engama-60 lokusebenzela yonke imisipha emzimbeni wakho futhi uyilethe ngethoni. UKate Friedrich ufake kulesi sifundo njengezakhi zokuzivocavoca, nezinto ezivela ku- i-yoga ne-Pilates.
Lolu hlelo lunezingxenye ezintathu, ingxenye ngayinye ithatha imizuzu engama-20. Ungazenza ngokuhlukile, noma ndawonye ukukhetha intandokazi. Ukufeza izingxenye zesibili nezesithathu zidinga okokusebenza okwengeziwe: ukuqina kwebhola nebhande lokunwebeka. Uma ungenazo lezi zimfanelo zokufaneleka, ungenza kuphela imizuzu yokuqala engama-20: kuye, okudingayo iMat yokuzivocavoca noma enye ikhava phansi.
Uma wenza amandla noma izinhlelo ze-aerobic, khona-ke udinga ukunwetshwa ngemuva kokuzivocavoca. I-Max Stretch futhi ilingane kahle. Imizuzu engama-20 yokwelula futhi uzokwehlisa imisipha yakho, unciphise ubungozi bokulimala, unciphise ubuhlungu bemisipha ngemuva kokuzivocavoca. "Ukwehlisa iMax" kungaba yindlela enhle ezinhlelweni ezizimele, ikakhulukazi uma ufuna ukuzivocavoca okuzolile njenge-yoga.
Ubuhle nobubi bamakilasi, "Stretching Max"
buhle:
1. Ukuqeqeshwa kwehlukaniswe kahle kwaba izingxenye ezintathu ngemizuzu engama-3. Ungashintsha phakathi kwabo noma ukhethe eyodwa oyithanda kakhulu.
2. Ukwelula njalo ngemuva kokuzivocavoca kuzokusiza ukuthuthukisa i-plasticity nokuguquguquka, nokwenza ngcono ukuma komzimba.
3. Ukufunda ngokuya ngohlelo uKate Friedrich, uzoholela ekukhuliseni imisipha ezokusiza ukuba wakhe isibalo esincane futhi esihle.
4. Ngesikhathi sekilasi welula wonke amaqembu emisipha, ngaphandle kokukhetha.
5. Izakhi ze-yoga nama-Pilates zinemiphumela ezuzisayo kumgogodla wakho nakuhlelo lwemisipha ngokuphelele.
6. Ukuzivocavoca okunjalo ngokwelula njenge-Stretch Max kuyasiza ukuze ufunde ukuphefumula okufanele. Kuyasiza empilweni yansuku zonke lapho udinga ukuphumula noma okuphambene nalokho ukugxila.
7. Ukwelula imisipha ngemuva kokuvivinya umzimba kunciphisa amathuba okulimala.
bawo:
1. Ukufeza ingxenye yesibili neyesithathu kudinga i-fitball ne-elastic band.
2. Ngalezi zinhlelo, kulula kakhulu ukudonsa imisipha noma ukulimaza amalunga akho. Qiniseka ukuthi ufudumala ngaphambi kokuzelula, futhi okungcono nakakhulu, welula kuphela ngemuva kokuzivocavoca.
3. Ividiyo yenziwa kuphela kwizwi lesiNgisi elisebenza.
Impendulo ngohlelo UMax Stretch kusuka kuKate Frederick:
Uhlelo Keith Frederick uzothuthukisa ukuguquguquka kwakho futhi unikeze imisipha yakho ithoni. Noma kunjalo, khumbula lokho kungcono ukwenza ukuzivocavoca umzimba ngemuva kokuzivocavoca.
Funda futhi: ukuzelula ngemuva kokuzivocavoca no-Olga Saga - 4 ividiyo ye-hitch.