Ukuzivocavoca okuhle okungu-8 kokulahlekelwa isisu ngokushesha

-Delile

• 1. IBurpee
• 2. Ibhayisikili emoyeni
• 3. Umqansa onqamulelayo
• 4. I-Surfboard
• 5. Ukuhlehlisa ukuhlala-phezulu
• 6. Solo esiswini
• 7. Isisu esinezinyawo eziphakeme
• 8. Isikebhe isikhundla
• Izincomo zokuzivocavoca umzimba

Ukuzivocavoca kokulahlekelwa yisisu yilokho kokuqina okuphakathi kuya kokuphakeme, okwandisa ukushaya kwenhliziyo futhi kuqinise imisipha yesisu, ngoba lokhu kusiza ekushiseni amafutha futhi kuneqhaza ekugqeni okungcono komzimba.

Lezi zinhlobo zokuzivocavoca zingenziwa ekhaya amahlandla ama-3 kuye kwangu-5 ngeviki futhi kunconywa ukuthi ngaphambi kokuqala, imizuzu eyi-10 yokuzifudumeza kwe-aerobic, njengokugxuma intambo nokujomba amajack, kuyanconywa.

Ngaphezu kokuzivocavoca umzimba, kubalulekile ukulandela indlela yokudla enempilo, ukugwema ukusetshenziswa njalo kokudla okusetshenzisiwe noshukela omningi. Ngaphezu kwalokho, ukwandisa ukusetshenziswa kwezithelo nemifino kukuthanda ukunciphisa umzimba futhi kugweme umphumela we-accordion. Yazi ukuthi uzodlani ukuze ulahlekelwe yisisu sakho.

1. IBurpee

O umabhebhana kungukuzivocavoca okulula okusebenza umzimba wonke futhi akudingi ukusetshenziswa kwento futhi, ngakho-ke, kungenziwa noma yikuphi. Ngesikhathi se-umabhebhana, Izivocavoca iqolo, isifuba, imilenze, izingalo nezinqe, isiza ekwehliseni amafutha nesisindo, njengoba kudinga ukusetshenziswa kwamandla amakhulu.

Indlela yokwenza:

1. Yima futhi ugcine izinyawo zakho zihambisana namahlombe akho;
2. Yehlisa umzimba phansi, uphonsa izinyawo emuva futhi uthathe umzimba ubheke phansi, usekela izandla;
3. Hlala endaweni epulangwe uthinte isifuba sakho namathanga akho phansi;
4. Khuphuka isiqu, ucindezele ngezingalo zakho bese uyasukuma, uthathe ukweqa okuncane welule izingalo zakho.

Kufanele wenze amasethi ama-3 kwangu-8 kuye kwayi-12 imibhoshongo. Kubalulekile ukuzama ukugcina ijubane ngesikhathi sokwenziwa kwe-imibhoshongo ukuze imiphumela izuzwe ngokushesha okukhulu. Ngemuva kochungechunge ngalunye, kuboniswa ukuphumula umzuzu owodwa.

2. Ibhayisikili emoyeni

Ibhayisikili elihamba emoyeni liwukuhluka kokuzivocavoca esiswini okuhlanganisa isiqu kanye ne-hip flexion ne-trunk rotation ukuqinisa imisipha yesisu.

Indlela yokwenza:

1. Lala ngomhlane phansi;
2. Phakamisa imilenze yakho ngomhlane phansi;
3. Lingisa ukuhamba ngamabhayisikili ngezinyawo zakho phezulu.
4. Finyelela edolweni lakho langakwesokudla lapho liseduze kwesisu sakho, izandla zakho zisemuva kwekhanda lakho, bese uphinda inqubo lapho idolo lakho langakwesokunxele liseduzane.

Okufanelekile ukwenza amasethi ama-4 alo msebenzi uze uqede ukuphindaphinda okungama-30 ngakunye, uhloniphe isikhathi seminithi elingu-1 phakathi kwabo, futhi uhlale unakekele ukugcina umgogodla wakho uqonde ukugwema ubuhlungu beqolo.

3. Umqansa onqamulelayo

Umqansa okhwela phambili usiza ukukhuphula izinga lokushaya kwenhliziyo ngoba linamandla amakhulu, futhi ngaleyo ndlela lisiza ukushisa amanoni, ngaphezu kokuqinisa imisipha yesisu nokwandisa incazelo yesisu.

Indlela yokwenza:

1. Sekela izandla zombili phansi;
2. Hlala ku-tiptoe, ugcine umzimba unganyakazi, welule kule ndawo;
3. Yelula umlenze owodwa bese uwuphonsa phambili naseceleni, njengoba kukhonjisiwe esithombeni esingenhla, ushintsha imilenze emibili kulo lonke lolu vivinyo.

Kunconywa ukwenza lo msebenzi ngamasethi ama-4 nangomzuzu owodwa, ngaphandle kokuma. Lapho umzuzu usuphelile, kufanele uphumule imizuzwana engama-30 uze uqalise kabusha isethi elandelayo.

4. I-Surfboard

Ukuvivinya ipulangwe kwe-isometric kusebenza kahle kakhulu ekulahlekelweni yisisu nokuthinta imisipha yesisu, njengoba umsebenzi wemisipha wenziwa ukuhlala endaweni efanayo imizuzwana embalwa.

Indlela yokwenza:

1. Beka izandla zombili zifane phansi;
2. Beka izinyawo ezihambisana naphansi bese uhlukaniswa kancane, uhlukanise isisindo somzimba kulezi zinsimbi ezine;
3. Gcina ukuqondanisa komgogodla ngaphandle kokuphakamisa izinkalo zakho.

Kuboniswa ukuxhasa umzimba imizuzwana engama-30 noma kuze kufike isikhathi esiphezulu lapho ingakhona.

5. Ukuhlehlisa ukuhlala-phezulu

Ngokuzivocavoca okuphambene kwesisu, kungenzeka ukukhipha imisipha yesisu esingezansi, okusiza ukunciphisa ukhalo.

Indlela yokwenza:

1. Lala ngomhlane futhi imilenze iqonde;
2. Beka izandla zakho phansi eceleni komzimba wakho;
3. Flex amadolo akho futhi uphakamise imilenze yakho, ulethe amadolo akho eduze kwesilevu sakho;
4. Yehla ngemilenze yakho iqonde, ngaphandle kokuthinta izinyawo zakho.

Ukuze lo msebenzi usebenze kahle, inhloso ukuqedela ukuphindaphinda okungama-30 noma okuningi ngangokunokwenzeka kumasethi ama-4.

6. Solo esiswini

Isisu esisodwa sisetshenziswa lapho inhloso ukunciphisa okhalweni, ngoba kuyasiza ukuchaza imisipha yengxenye ephezulu yesisu.

Indlela yokwenza:

1. Lala phansi, kumata noma kumata;
2. Gobisa amadolo akho bese uvumela izinyawo zakho zihambisane netho kuphela elithinta phansi;
3. Beka izandla zakho ngemuva kwekhanda lakho bese uphakamisa isifuba sakho, uzama ukwenza ikhanda lakho lithinte idolo lakho.

Kubalulekile ukuthi uqaphele ukuthi ungaphakamisi iqolo lakho eliphansi phansi ngesikhathi sokuzivocavoca umzimba, ukuvimbela izinhlungu zangemuva ukuthi zingaveli kamuva.

Into enconyiwe ukwenza amasethi ama-4 wokuphindaphinda okungama-30 noma ngangokunokwenzeka.

7. Isisu esinezinyawo eziphakeme

Isisu esinezinyawo eziphakeme singenziwa ngaphandle kokuxhaswa komlenze noma ngokusekelwa, ngebhola le-pilates noma ngesihlalo.

Indlela yokwenza:

1. Misa izinyawo zakho;
2. Gcina amadolo egobile;
3. Beka izandla zakho ngemuva kwekhanda lakho;
4. Phakamisa isiqu, njengasemhlabathini wesisu.

Lapho uqala uhlelo lokuzivocavoca, isisu esinemilenze esekwe ebholeni noma esihlalweni singanconywa kakhulu, bese sidlulela esigabeni esithuthuke kakhulu, njengemilenze ngaphandle kokuxhaswa.

8. Isikebhe isikhundla

Ukuzivocavoca kokuma kwesikebhe kuphefumulelwe yi-yoga futhi kunamandla okuchaza imisipha yesisu. Kulokuzivocavoca umzimba umise okwe- "V" futhi izinqe kuphela ezithinta phansi.

Indlela yokwenza:

1. Lala ngomhlane;
2. Phakamisa umzimba ususe phansi ngokuphakamisa isifuba, imilenze, izingalo nenhloko;
3. Gcina imilenze yakho iqonde bese uhambisa izingalo zakho phambili.

Kunconywa ukuthi uphinde lo msebenzi amahlandla ama-3 imizuzwana engama-30 noma isikhathi eside ngangokunokwenzeka. Ngaphezu kwalokho, kubalulekile ukulinda iminithi eli-1 phakathi kwesethi ngayinye ukuze umzimba ululame.

Izincomo zokuzivocavoca umzimba

Ngaphambi kokuqala ukuzivocavoca umzimba, kubalulekile ukuhlola impilo yakho nodokotela ojwayelekile.

Noma kunjalo, kubalulekile ukuphuza amanzi phakathi kokuzivocavoca umzimba, gqoka izingubo zokuzivocavoca ezifanele futhi ulungiselele imvelo yomsebenzi, njengoba ukunyakaza okuthile kungadinga isikhala esikhulu esizokwenziwa.

Uma kuvela ukungahambi kahle, njengobuhlungu emgogodleni noma emadolweni, kubalulekile ukugwema ukwenza lo msebenzi kuze kube yilapho udokotela ekuhlola, ukuze impilo ingakhubazeki.

Ngaphezu kwalokho, enye inketho enhle yokuthambisa umzimba nokulahlekelwa isisindo yizimpi nobuciko bempi, obuchaza imisipha futhi buthuthukise ukukhuthazela namandla omzimba. Bheka okunye ukuzivocavoca ukuze uchaze isisu.