Ukuzivocavoca oku-3 ukunciphisa ukhalo lwakho ekhaya

-Delile

• 1. Isisu esisemuva
• 2. Ukuwela kwesisu
• 3. Isisu ebholeni
• Izincomo ezijwayelekile

Ukuzivocavoca okhalweni kusiza nokuthambisa imisipha yesisu, okwenza isisu siqine, ngaphezu kokusiza ukuthuthukisa ukwesekwa komgogodla, ukukhuthaza ukuthuthukiswa kokuma komzimba nokugwema izinhlungu zasemuva ezingabangelwa ukukhuluphala ngokweqile nobuthakathaka besisu.

Ukuze lezi zivivinyo zisebenze, kubalulekile ukuthi izivivinyo zenziwe nokusiza ukusheshisa imetabolism, njengokuhamba ngamandla, ukugijima, ukuhamba ngebhayisikili, futhi kubalulekile ukwenza izivivinyo zamandla nokudla okunempilo nokwanele injongo.

Ukuzivocavoca okuqinisa okhalweni okungama-3 okungenziwa ekhaya yile:

1. Isisu esisemuva

Umuntu kufanele alale ngomhlane, aguqe ngamadolo futhi abeke izinyawo phansi phansi. Bese kuthi, ngaphandle kokuyicindezela intamo, phakamisa kancane i-torso, khipha isisu bese welula izingalo ngaphambi komzimba, uzama ukuthinta isandla sokudla unyawo lwangakwesokudla bese isandla sesobunxele siye emlenzeni wesobunxele, esisodwa ngesikhathi. Kunconywa ukwenza amasethi ama-3 wokuphindaphinda okungama-20 noma ngokuya ngokuya kochwepheshe bezemfundo engokomzimba.

2. Ukuwela kwesisu

Ukwenza lo msebenzi, umuntu kufanele alale ngomhlane, agobise imilenze yakhe bese ewela omunye umlenze. Ngemuva kwalokho, thatha indololwane ebheke ngasemlenzeni ogobile, wenze amasethi ama-3 wokuphindaphinda okungama-20 noma ngokwesincomo somfundisi.

Ukukhulisa ukushuba kwalokhu kuvivinya umzimba, imilenze ingamiswa emoyeni, cishe ngama-90º, futhi izinhlangothi zombili zingasetshenziswa ngasikhathi sinye, kube sengathi umuntu ugibele ibhayisikili.

3. Isisu ebholeni

Lolu hlobo lwesisu lwenziwa kusetshenziswa ibhola le-pilates. Ngalokhu, umuntu kufanele ashiye ibhola, esekela phansi emuva, bese enza ukunyakaza kwesisu, njalo enza ukucindezela kwesisu sesisu.

Izincomo ezijwayelekile

Ukuzivocavoca kokunciphisa okhalweni kungenziwa nsuku zonke futhi umfutho kufanele wenyuswe isonto ngalinye. Umqeqeshi angancoma uhla oluphelele lokuzivocavoca ukuze athuthukise ukusebenza, kepha ngaphezu kokuzivocavoca umzimba, kubalulekile ukuthi ungadli ukudla okunamafutha noshukela, noma ukuphuza iziphuzo ezidakayo. Bheka amathiphu amaningi wokuncipha okhalweni.

Nawa amanye amathiphu wokudla angakusiza nokuthi uthole imiphumela eminingi: