Uhlelo Lokuzivocavoca Kwabadala

-Delile

• Inqubo yamandla angu-6-Minute
• Ukuphambana kwesisu
• Ama-pushups odonga
• Ukutshekelwa kwepelvic
• Ubambo lwehlombe luyakhama
• Ompompi bezinzwane
• Isithende siyaphakama
• Ukuphakamisa amadolo
• Ehlombe naphezulu emuva kwelula
• Ukujikeleza kweqakala
• Yelule
• Ukwelula intamo
• Emuva emuva
• Izithuthukisi zebhalansi
• Ukushintsha isisindo
• Ibhalansi yomlenze owodwa

Uhlelo lokuzivocavoca kwabadala

Uma ungumuntu omdala obheke ukuqala uhlelo lokuzivocavoca umzimba, kufanele, ukwazi ukufaka imizuzu engu-150 yomsebenzi wokukhuthazela olinganiselayo evikini lakho. Lokhu kungabandakanya ukuhamba, ukubhukuda, ukuhamba ngebhayisikili, nesikhathi esincane nsuku zonke ukuthuthukisa amandla, ukuguquguquka, nokulinganisela.

Ukuphakanyiswa kwalesi sikhathi sesikhathi sabantu abajwayelekile baseMelika abaneminyaka engama-65 nangaphezulu. Noma lokhu kuzwakala njengokuningi, izindaba ezimnandi ukuthi ungakwehlukanisa kube iziqeshana zemizuzu eyi-10 noma eyi-15 yokuzivocavoca izikhathi ezimbili noma ngaphezulu ngosuku. Nasi isibonelo sokuthi isonto lingabukeka kanjani, kanye neziphakamiso zokuzivocavoca ongakwenza ukuze uqalise:

Inqubo yamandla angu-6-Minute

Kunenqwaba yokuzivocavoca ongayenza ukwakha amandla ngaphandle kokubeka unyawo ejimini. Nazi izibonelo ezimbalwa zabantu abasanda kuqala.

Ukuphambana kwesisu

Ukwandisa amandla emisipha yesisu

1. Thatha umoya ojulile bese uqinisa imisipha yakho yesisu.
2. Bamba ukuphefumula okungu-3 bese udedela ukusikwa.
3. Phinda izikhathi eziyishumi.

Ama-pushups odonga

Ukukhulisa amandla esifubeni nasemahlombe

1. Yima cishe amamitha amathathu kude nodonga, ubheke odongeni, izinyawo zakho zihlukaniswe ububanzi.
2. Ncika phambili bese ubeka izandla zakho zibambe odongeni, ngokuhambisana namahlombe akho. Umzimba wakho kufanele ubesepulangwe, umgogodla wakho uqonde, ungagugi noma uqine.
3. Yehlisa umzimba wakho ngasodongeni bese ubuyela emuva.
4. Phinda izikhathi eziyishumi.

Ukutshekelwa kwepelvic

Ukuqinisa nokwelula imisipha emhlane ongezansi

1. Thatha umoya ojulile, qinisa izinqa zakho, bese utshekisa izinkalo zakho phambili kancane.
2. Bamba ukubalwa okungu-3.
3. Manje sitshekisele emuva okhalweni, bese ubamba imizuzwana emi-3. (Kungumnyakazo ocashile kakhulu.)
4. Phinda izikhathi eziyi-8 kuye kwezingu-12.

Ubambo lwehlombe luyakhama

Ukuqinisa imisipha yangemuva nokwelula isifuba

1. Hlala uqonde esihlalweni sakho, ubeke izandla zakho emathangeni akho, bese ucindezela amahlombe akho ehlombe komunye nomunye.
2. Gxila ekugcineni amahlombe akho phansi, ungabambelele ezindlebeni zakho, bese ubamba imizuzwana emi-3.
3. Dedela bese uphinda izikhathi eziyi-8 kuye kwezingu-12.

Ompompi bezinzwane

Ukuqinisa imilenze engezansi

1. Ukuhlala esihlalweni nokugcina izithende zakho phansi, phakamisa izinzwane zakho ngokwanele ukuze uzwe imisipha isebenze nge-shin yakho. (Lokhu kusiza ukugcina igazi ligijima emilenzeni yakho futhi kuqinisa nomlenze ongezansi.)
2. Phinda izikhathi ezingama-20.

Isithende siyaphakama

Ukuqinisa amathole aphezulu

1. Ukuhlala esihlalweni, gcina izinzwane zakho namabhola ezinyawo zakho phansi uphakamise izithende zakho.
2. Phinda izikhathi ezingama-20.

Ukuphakamisa amadolo

Ukuqinisa amathanga

1. Uhlezi esihlalweni, izingalo zakho ziphumule kodwa ungacindezeli endaweni yokubamba izingalo, yenza imisipha ye-quadriceps yangakwesokudla uphakamise umlenze wakho. Idolo lakho nangemuva kwethanga lakho kufanele kube ngamasentimitha amabili noma amathathu ukusuka esihlalweni.
2. Misa isikhashana imizuzwana emithathu bese wehlisa umlenze wakho kancane.
3. Qedela ukuphindaphinda okungu-8 kuye ku-12 bese uphinda ngomlenze ohlukile.

Ehlombe naphezulu emuva kwelula

Ukwelula amahlombe nangemuva

1. Goba ingalo yakho yangakwesokudla, uyiphakamise ukuze indololwane yakho ilinganiselwe esifubeni futhi isibhakela sakho sokudla siseduze nehlombe lakho lesobunxele.
2. Beka isandla sakho sobunxele endololwaneni yakho yangakwesokudla bese udonsa ingalo yakho yangakwesokudla esifubeni sakho.
3. Bamba imizuzwana engama-20 kuye kwangama-30.
4. Phinda ngengalo ehlukile.

Ukujikeleza kweqakala

Ukuqinisa amathole

1. Uhlezi esihlalweni, phakamisa unyawo lwakho lwesokudla phansi bese uzungezisa kancane unyawo lwakho amahlandla ama-5 uye kwesokudla bese uliphinda ka-5 ngakwesobunxele.
2. Phinda ngonyawo lwesobunxele.

Yelule

Ukujwayela ukuzelula nsuku zonke kuzothuthukisa ukuhamba kwakho futhi kwenze yonke imisebenzi - kufaka phakathi ukufinyelela esitsheni ekhabethe - ikhululeke kakhudlwana. Nazi izindlela ezimbili eziyisisekelo ozoqala ngazo:

Ukwelula intamo

Ukudambisa ukungezwani entanyeni nasemhlane ongaphezulu

1. Yima izinyawo zakho ziyisicaba phansi, zihlukaniswe ububanzi behlombe. Gcina izandla zakho zikhululekile ezinhlangothini zakho.
2. Ungaphakamisi ikhanda lakho phambili noma emuva njengoba uphendulela ikhanda lakho kancane ngakwesokudla. Yima lapho uzizwa unwebeka kancane. Bamba amasekhondi ayi-10 kuye kwangama-30.
3. Manje jikela kwesobunxele. Bamba amasekhondi ayi-10 kuye kwangama-30.
4. Phinda izikhathi ezi-3 ukuya kwezi-5.

Emuva emuva

Ukudambisa ukungezwani emahlombe nasemhlane ongaphezulu

1. Hlala esihlalweni esiqinile. Beka izinyawo zakho zibe phansi phansi, ububanzi behlombe buhlukane.
2. Bamba izingalo zakho phezulu nangaphandle ngaphambili ekuphakameni kwamahlombe, izintende zezandla zibheke ngaphandle nemhlane wezandla zakho ucindezelwe ndawonye. Khulula amahlombe akho ukuze angakhucululwa eduze kwezindlebe zakho.
3. Finyelela ezandleni zakho kuze kube yilapho uzizwa welula. Umhlane wakho uzosuka ngemuva kwesihlalo.
4. Yima ubambe amasekhondi ayi-10 kuye kwangama-30.
5. Phinda izikhathi ezi-3 ukuya kwezi-5.

Izithuthukisi zebhalansi

Njengoba ukuwa ngengozi kuwumthombo obalulekile wokulimala kwabadala abaningi asebekhulile, ukufaka izivivinyo zokulinganisela ohlelweni lwakho lokuzivocavoca kubalulekile. Ukwenza izivivinyo zokulinganisela, njengalezi ezichazwe lapha, noma umsebenzi ofana ne-tai chi noma i-yoga, kwenza kube lula ukuhamba ezindaweni ezingalingani ngaphandle kokulahlekelwa ibhalansi. Ungenza lezi zivivinyo zokulinganisela nsuku zonke, izikhathi eziningana ngosuku - noma ngabe umile kulayini ebhange noma esitolo.

Ukushintsha isisindo

1. Yima ngezinyawo zakho ububanzi be-hip nobubanzi bakho busatshalaliswe ngokulinganayo ezinyaweni zombili.
2. Khulula izandla zakho ezinhlangothini zakho. Ungaphinda wenze lo msebenzi ngesihlalo esiqinile esiphambi kwakho uma kungenzeka ukuthi usidonsele ibhalansi.
3. Shintshela isisindo sakho ngakwesokudla sakho, bese uphakamisa unyawo lwakho lwesobunxele ngamasentimitha ambalwa phansi.
4. Bamba imizuzwana eyi-10, ekugcineni usebenze kuze kufike kumasekhondi angu-30.
5. Buyela endaweni yokuqala bese uphinda ngomlenze ohlukile.
6. Phinda izikhathi ezintathu.
7. Yima ngezinyawo zakho ububanzi be-hip, izandla zakho zibekwe ezinqeni noma ngemuva kwesihlalo esiqinile uma udinga ukwesekwa.
8. Phakamisa unyawo lwakho lwesobunxele phansi, uguqe ngamadolo bese uphakamisa isithende sakho phakathi nendawo nezinqe zakho.
9. Bamba imizuzwana eyi-10, ekugcineni usebenze kuze kufike kumasekhondi angu-30.
10. Buyela endaweni yokuqala bese uphinda ngomlenze ohlukile.
11. Phinda izikhathi ezintathu.

Ibhalansi yomlenze owodwa