Ividiyo ehamba phambili ehamba phambili yokwelula okuqhekeziwe + ividiyo ukufudumala ngaphambi kokuhlukana

Iphupho lami ukwenza ukwahlukana noma ukubheka ukuqala ukuzelula ekhaya? Sikunikeza ividiyo eyingqayizivele futhi esebenza kahle kakhulu ekulungele ukwelula okuhlukanisiwe! Ngalezi zivivinyo uqinisekisiwe ukuthi ufunda ukwahlukana ekhaya.

Akuwona nje amavidiyo ngamanye anezivivinyo kwi-longitudinal ne-transverse twine, kanye nesethi yonke yezifundo ekunwebeni. Sekukonke sikukhethele amasu ayi-7 kubaqeqeshi abahlukahlukene ongawahlanganisa futhi uwaguqule, noma ukubhekana nenkinga eyodwa kuphela. Phakathi kwalawa mavidiyo ahlukanisiwe, wonke umuntu angathola indlela efanelekile yokwakhiwa kwewele.

Ungakwenza kanjani ukwahlukana: ukukhetha umzimba

Imithetho eyisisekelo yokwelula ukwahlukana

Ngaphambi kokuqhubeka nencazelo eningiliziwe yevidiyo ye-twine futhi amaphuzu abalulekile odinga ukuwazi:

  1. Ungalokothi unake ividiyo esematheni: uhlukanise usuku olu-1, isonto, inyanga. Amasu omlingo cha! Yebo, abantu abanokuguquguquka okuhle kwemvelo, ungadinga kuphela amasonto ambalwa noma inyanga ukwenza ukwahlukana. Kepha abantu abaningi bafunda uhlobo olulodwa kuphela lwentambo olungathatha izinyanga eziyisithupha, unyaka noma ngaphezulu.
  2. Ukuzivumelanisa nezimo nokunwebeka kuncike kakhulu kuzimpawu zomuntu ngamunye kanye nezakhi zofuzo. Futhi, uma ngabe welula ebuntwaneni bakho noma eminyakeni yakho okwamanje, okungenani uneminyaka engu-16, uzothola kulula ukwenza ukwahlukana.
  3. Qinisekisa ukufudumala nokufudumala ngaphambi kokwelula. Uma ufudumala kangcono ngaphambi kokuzelula, iwele lakho lizojula. Ukufinyelela emzimbeni oshisayo (ngemuva kwemizuzu eyi-10-15 ye-cardio) kulula kakhulu.
  4. Zibandakanye ekunwebeni ukwahlukana izikhathi ezi-5-6 ngesonto imizuzu engama-30-60 usuku olulodwa ngeviki. Uma unethuba lokwenza ama-2 ngosuku - kahle, kuzokusiza ukuthi ufinyelele enhlosweni ngokushesha. Kepha ungakwenzi ngokweqile.
  5. Ukwenza izivivinyo ngentambo kube lula kusihlwa kunasekuseni. Kepha ukunweba ekuseni kunikeza umphumela onamandla.
  6. Kuyalulekwa ukuthi ungenzi amakhefu ukwelula isikhathi esingaphezu kosuku olulodwa. Ngaphandle kwalokho lungela ukubhekana nokushiyeka emiphumeleni.
  7. Uma unekhaya elipholile ngesikhathi sokwembatha ingubo efudumele ukuze uhlale ufudumele futhi ungazeluli emisipheni nasemalungeni abandayo.
  8. Uma uyithanda i-yoga, bese uyifaka ohlelweni lwakho lokuqina kuzokusiza ukuthi wenze ukwahlukana ngokushesha. Ungakwazi, ngokwesibonelo, ekuseni ukuzijwayeza i-yoga kusihlwa - welula ukwahlukana.
  9. Khumbula ukuthi ngenkathi ukwelula intambo kufanele ukhululeke. Lapho umzimba wakho ushuba, amandla emisipha namalunga aqina, futhi kulapho uqhekeka kanzima.
  10. Kunoma ikuphi akunakwenzeka ukufinyelela ezinhlungwini, kepha ukungakhululeki kuzoba khona. Ngesikhathi sokuzivocavoca ngentambo udonsa imisipha yakho, imisipha, amalunga, ngakho-ke lungiselela lokho ngeke kube yinto emnandi nenethezekile. Futhi ngenxa yokuthi ukwelulwa kufanele kube cishe nsuku zonke, abaningi bayalishiya iphupho le-twine futhi bafinyelele umgomo.
  11. Imvamisa amantombazane nabesifazane banikezwa ukuhlukaniswa okulula, abafana nabesilisa - ukuwela. Kepha kukhona okuhlukile.
  12. Ukuhlukaniswa kwe-longitudinal kungabamba wonke umuntu futhi kunoma yisiphi isikhathi. Mayelana ne-twine eguqukayo kukholelwa ukuthi ezimweni ngazinye ukwakheka kwejoyini le-hip kungavimbela iwele eliphelele (bekungukuthi ngokugcwele).
  13. Uma ufuna ukufika ekuhlukaneni ngokushesha ungathenga amathuluzi angeziwe wokuzelula ngempumelelo. Isibonelo, i-simulator yokwelula ukuhlukana. Ukwelula kwi-simulator kulula kakhulu futhi kukhululekile - awudingi ingcindezi yangaphandle nokuhlinzekwa kokugcinwa. I-Simulator yokwelula imisipha yakho izobe ikhululekile, futhi kube lula ukululeka.
 

Ukufudumala ngaphambi kokuhlukaniswa: ukuhlanganiswa kwamavidiyo

1. Uhlelo lokuzivocavoca njengokuzifudumeza esilunikeza lapha: Ukuzifudumeza ngaphambi kokuzivocavoca: ukuzivocavoca + uhlelo. Okuwukuphela kokungezwa ukufudumala kokugcina kwe-cardio kungakhushulwa kuze kube yimizuzu engu-7-10.

2. Ukuzifudumeza okukhulu ngaphambi kwewayini imizuzu eyi-10. Uhlelo lukhulu, kepha unokufudumala okuhle ngaphambi kokuhlukana. Intombazane ikhombisa ukuzivocavoca izicathulo, kepha sincoma ukuthi uqeqeshe kuphela amateki.

I-Разминка перед растяжкой (стрейчингом, стрейтчингом, шпагатом)

3. Ukuzivocavoca kweCardio imizuzu emihlanu, okulungele ukufudumala ngaphambi kokuhlukana, kunikeza iqembu leFitnessBlender:

4. Uma ungenasikhathi esiningi futhi ufuna ukufudumala ngaphambi kokwehlukana ngokushesha, bese ubheka le vidiyo imizuzu emithathu (noma kunjalo, kuyalulekwa ukuthi ukhokhe ukufudumeza ngaphambi kwewayini okungenani imizuzu eyi-10):

5. Enye yevidiyo ehamba phambili yokuzifudumeza ngaphambi kokuba iwele linikeze uKaterina Buyda. Isifundo sithatha imizuzu eyi-15, kepha simelela isethi ephelele yokuzivocavoca yokwelula nokufudumeza umzimba ngaphambi kokwelula.

Ungakwenza kanjani ukwahlukana: amavidiyo wokuhlanganiswa ayi-7

Futhi manje ake siye ngqo ezinhlelweni ezizokusiza ukwenza ukwahlukana. Hhayi ukuthi ukhethe okuyinkimbinkimbi yevidiyo eyodwa kuphela, kungenzeka ukubandakanya ngokufana nabaqeqeshi abahlukahlukene ukufeza imiphumela emihle kakhulu.

Ukuvula uhlu lwadlalwayo oluphelele lwevidiyo, chofoza umugqa ovundlile ekhoneni eliphezulu kwesokudla sevidiyo.

1. Ukwelula ukuhlukana no-Elena Malova

U-Elena Malova, isazi esidumile se-youtube blogger nesazi se-yoga, ukukunikeza isonto ukuthi welule ukuqhekeka. Uhlelo lwayo lubandakanya ukusebenzisa okungu-5 kwemizuzu engu-20-25. U-Elena uthembisa ukwenza izikhathi ezi-5 ngesonto ngezinsuku ezimbili zokuphumula ngesonto noma yiziphi izinsuku. Uma phakathi nesonto ungeke ufinyelele kumphumela oyifunayo, bese uphinda okuyinkimbinkimbi isikhathi esiningi njengoba udinga, uthuthuke kancane kancane futhi ujulise ukuhlukaniswa.

Kulesi sakhiwo kuhlanganiswe no-Elena Malova Amavidiyo ama-2 ekuhlukanisweni phambili, Amavidiyo ama-2 wokuhlukaniswa kohlangothi, uzongena phakathi kuka- no Ividiyo engu-1 ekuhlukanisweni kokubili ngasikhathi sinye. Ngesifiso kungenzeka ukuthi uhlangane ngosuku olulodwa welula ku-twine longitudinal neguqukayo. Uma udinga ukufunda intambo eyodwa kuphela, ungakhetha ividiyo oyidingayo bese uyishintsha phakathi kwayo. Ngendlela, u-Elena ngokwakhe wathi waqala ukuhlala ngokuhlukana eminyakeni engama-28 futhi wanikezwa akusheshi.

Uhlolojikelele:

2. Ukuhlukana kwezinsuku ezingama-30 kusuka onlinefitnesstv

Uhlelo oluhle kakhulu lwe-twine lunikeza iqembu labaqeqeshi base-our country inglobalweb. Benze inkambo eyenzelwe izinsuku ezingama-30 zokuqeqeshwa kwansuku zonke ngokukhuphuka kancane kobunzima. Lolu hlelo lufanelekile ngisho nakwabaqalayo nabantu abangenakho ukwelulwa okuhle kwemvelo. Inkambo yakhelwe ukuthi ngisho, nabantu abangaguquki ngokuphelele.

Amakilasi afundiswa ngabaqeqeshi abaningana abahlukene, ikakhulukazi lolu hlelo lwethulwa ngesi-our country, kepha kukhona imibhalo engezansi yaseRussia. Amanye amavidiyo athulwe ngolimi lwesiRussia. Ukuqeqeshwa kuyisinyathelo ngesinyathelo futhi kulula, kepha kancane kancane ubunzima bezifundo buyakhula. Hhayi iqiniso lokuthi izinsuku ezingama-30 uzokwazi ukwenza ukwahlukana, kepha ukukhulisa ukunweba nokujulisa ukwahlukana nakanjani.

Uhlolojikelele:

3. Ukwelula ukwahlukana kusuka ku-Lazy Dancer Tips

Okunye ukukhethwa okuhle kwamavidiyo ekuhlukaneni kuye kwavela i-ballerina efanelekile evela eNgilandi. Kwa-Alessia unikela ngamavidiyo ama-4 amafushane ngokuqhekeka nevidiyo eyodwa yemizuzu engama-25 ohlangothini oluhlukanisiwe. Amathiphu we-Workout Lazy Dancer awafaki ukufudumeza, kepha i-Alessia inikeza amavidiyo azokusiza ukuthi ufudumale: Ukuzifudumeza Okusebenzayo. Futhi ukufudumala ngaphambi kokuzivocavoca ngentambo ungadlala ividiyo esiyiphakamisile ekuqaleni kwendatshana.

Incazelo enhle kakhulu yevidiyo yokwelula ukwahlukana kusuka ku-Lazy Dancer Tips izoba ukubuyekezwa kwesikhokhelo sethu uChristine:

4. Ukwelula ukuhlukana no-Olga Saga

U-Olga Saga kunamavidiyo amafushane wokunwebeka okuhlukanisiwe imizuzu eyi-10-15. Izinhlelo zayo zibonakala ngendlela ethambile futhi emnandi yokwenza, ezokhanga wonke umuntu. Ungahlanganisa amavidiyo amaningi u-Olga Saga agcwele amakilasi amade noma ukuwangeza ngenye inkambo yokwelula ngokuthanda kwakho.

Isiteshi sonke se-youtube u-Olga sinikelwe ekuthuthukiseni ukuguquguquka nokwelula, ngakho-ke awukwazi ukusebenza ngentambo kuphela, kepha futhi nokuguquguquka komzimba wonke. By the way, uma ufuna ukuhlala ohlangothini oluhlukanisiwe, ukubuka futhi ukukhethwa kwethu kwamavidiyo ejoyini le-hip no-Olga Saga. Ukudalula ilunga le-hip kungenye yezinyathelo ezibaluleke kakhulu ezisendleleni eya ewele.

5. Ukuqhekeka kwezinsuku eziyi-7 nge-Adee

Enye inkimbinkimbi egcwele yezinsuku eziyi-7, ezokusiza ukwenza ukwahlukana, inikeza uthisha we-yoga u-Adee esiteshini sakho se-youtube. Uhlelo lwakhe lufaka amavidiyo angama-7 ngemizuzu engama-30-35, udinga ukwenza zonke izinsuku zesonto. Ngemuva kwalokho ungathatha usuku olungu-1 uphinde uqhubeke nenkathi yezinsuku eziyisikhombisa futhi. Uzosebenza ku-longitudinal naku-twine eguqukayo.

I-Adee inikela ngokunyakaza okuningi okunamandla, kufaka phakathi i-yoga, ukujulisa ukwelula kwakho nokusiza ukuthi wenze ukwahlukana ngesikhathi esifushane. Uma uthanda i-yoga, uzobona ukuthi unokuphumula kwezinsuku ezingama-30 kwabaqalayo 30 Series Beginner Yoga Series ezokusiza ukuthi uthuthukise ukwahlukana kwakho ngesikhathi esifushane.

Uhlolojikelele:

USUKU 1 - 7 IZINSUKU ZOKUQHAWUKA INSELELE #FLOWWITHADEE

6. Ukwelula ukuhlukana no-Ekaterina Firsova

Umqeqeshi odume kakhulu ku-youtube wokwelula iwele waba ngu-Ekaterina Firsova. Uhlinzeka ngevidiyo yemizuzu engama-60, ezokhanga ikakhulukazi labo abanesikhathi esanele emakilasini ekunwebeni. Ukuqeqeshwa kukaCatherine eStudio, kanye nokuzivocavoca kwakhe kubonisa amantombazane ambalwa, ukuze ukwazi ukugxila kubantu ababuthaka ababuthaka. Ukuqeqeshwa kubanjwa ngolimi lwesiRussia.

Kuphela esiteshini se-youtube sokuqina komzimba timestudy_ru uthumele izifundo ezimbalwa zehora elilodwa no-Ekaterina Firsova ngokwelula ukuhlukana, okunganela intuthuko newele le-longitudinal nelenqamulelayo. Ungashintsha wonke amavidiyo ayi-10 noma ukhethe okuthakazelisa kakhulu kuwe. Kodwa uma uthanda amakilasi noCatherine, ungathenga uhla oluphelele lokubhaliselwe okukhokhelwayo kuwebhusayithi esemthethweni yesiteshi.

Uhlolojikelele:

7. Ukwelula noKaterina Buyda

UKaterina Buyda ungomunye uchwepheshe we-yoga odumile ku-Intanethi, onikela ngamavidiyo amaningana wokunwebeka ngokuhlukaniswa. Amakilasi akhe ayafinyeleleka kakhulu futhi ayaqondakala, ngakho-ke kuzofanela wonke umuntu. Okuthandwa kakhulu kwakungukuzivocavoca kwakhe okumbili ukuya emizuzwini engama-30 ukunwebeka ekuhlukaneni okuguqukayo nobude obude. Uma unesimo esihle se-yoga, naka uhlelo lwe-Yoganics oluvela kuCatherine, lapho uzokwazi khona ukuhlukanisa ngokushesha.

Ngaphezu kwalokho, uCatherine uyiqoqo lamaBugy lamavidiyo amafushane imizuzu engu-5-10 kusuka ochungechungeni lweSpagatik. Kulawa mavidiyo uKaterina ngokwesibonelo, umsizi wakhe (ongenawo uqhekeko) ukhombisa ukuzivocavoca okuyisisekelo kokuqhekeka futhi aqhakambise amaphutha nezikhathi ezibalulekile ekilasini. NguCatherine Buyda kuphela ocubungule ngokucophelela izivivinyo ezihlukene ezingaphezu kwezingama-25 nezinguqulo zazo ezenziwe lula. Hhayi iqiniso lokuthi uzokwenzela lolu chungechunge lwamavidiyo, kepha okungenani ubone ukubaluleka kwawo.



Sizokhumbuza futhi ukuthi ngaphambili kusayithi lethu kwakukhona izindatshana eziwusizo kakhulu ezinokuzivocavoca ngokuhlukana:

I-Yoga nokuzivocavoca okunomthelela ophansi

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