Stretching exercise－Flexibile

Ukuzivocavoca nokuqeqeshwa ukuqiniswa- kuyisicelo esifanele kunoma yimuphi umuntu, okhathalela impilo yakhe.
Namuhla abantu bavame ukuba namazinga aphansi okusebenza kanye nokuphila okuhlala phansi, ngakho-ke ukwenza ukuguquguquka okulula ngaphambi nangemva kokusebenza kubaluleke kakhulu kunoma ubani. Zonke izivivinyo zokuthutha zabaqalayo zikhethiwe ukuthuthukisa ukuqina komzimba futhi azidingi imishini eyengeziwe.

Ibeka ukuguquguquka
Ukuzivocavoca kwansuku zonke kufanele wonke amaqembu abantu. Kunezinhlelo ezingu-60 ezihlukene zokwenza ukuqeqeshwa okuguquguqukayo kwabaqalayo, futhi bonke banezincazelo ezicacile zevidiyo nemiyalezo. Vele ulandele imiyalelo yomfundisi weqiniso

Usuku lwansuku zonke lufudumele
Yini engcono kunokukhokhiswa kwe-vivacity namandla kule ekuseni? Vele wenze umsebenzi wokuzivocavoca bese ubona ukuthi impilo yakho ingcono kanjani futhi ibe ngcono kangcono njalo ekuseni. Ngaphezu kwalokho, ukusebenza okuguquguqukayo ekuseni kunethonya elikhulu emzimbeni wonke usuku nosuku jikelele. Ukuqeqeshwa kokuzivumelanisa kwabaqalayo, ukuvocavoca, amadoda nabesifazane banezinhlelo ezihlukene ezi-3 kanye nokusebenza okungafani kwama-50 lapho ungenza khona ukuqeqesha umzimba wonke.

Kulungele
Ngaphambi kokwenza noma yikuphi ukuzikhandla ngokomzimba, isibonelo, uma ugijima noma lapho uvakashela i-gym kanye ne-pool, yonke imisipha kufanele ilungele futhi ifuthe. I-warm-up izokuvumela ukuba wenze izintambo ukuze uthuthukise ukuguquguquka komlenze futhi ulungiselele imisipha futhi ugweme ukuxoshwa kwabo, ukulimala okungenzeka kanye nokulimala.

Ukuhlukunyezwa kwe-muscle nokukhululeka kobuhlungu
Ukungezwani kwemisipha - ukukhula kwe-muscle njalo lapho kungenakwenzeka ukuyikhulula ngokugcwele. Uhlelo oluhlelwe ukuqeqeshwa oluzokwenziwa luzoqeda ama-muscle cramps kanye namabhuloki. Yini eyenza lokhu kwenzeke? Ekufezeni umsebenzi wezemidlalo, kunyuke ukugeleza kwegazi kwendawo, ikakhulukazi emisipha kanye nemigqa, ngenxa yalokho okusetshenziselwa khona ukusetshenziselwa kwamandla emzimbeni kanye nezinqubo ze-metabolic. Ngakho-ke, uma unemisipha eguquguqukayo - konke kuyoba ok. Yenza umzimba ophezulu nangenhla, welula umlenze, umzimba we-shoulder for exercators.

Ukusebenza kohlelo lokusebenza:
✓ ama-exercises ahlukene ahlukene angama-60 aWaqalayo emzimbeni ogcwele wamazinga ahlukene okubunzima kanye nawo wonke amaqembu omzimba;
✓ Isikhathi ngasinye sokwazisa sinemisindo eningiliziwe, imiyalo nemibhalo yokusetshenziswa kwazo;
Izinhlelo zokuqeqesha ezi-3 zinikezwa futhi zilungiselelwe ukululaza ukuqeqeshwa nsuku zonke, ungase udale ukusebenza kwakho, ubeke izinga lobunzima nobude, futhi zonke izinhlelo zinezinhlelo ezahlukene zokwelula nobunzima obuhlukile - Uhlelo oluyisisekelo luyisinqumo esingcono kakhulu Abaqalayo, imizuzu engu-7 noma imizuzu eyishumi yokuthulula - iwukuba umsebenzi wokuthulula nsuku zonke;
✓ Senze uhlelo oluyisipesheli lokugqugquzela oluzogcina umkhondo wemiphumela yakho futhi lushukumisele ukufeza okuningi nokuningi;
✓ Ungakha izinhlelo zakho zokwenza ukuguquguquka komlenze kulandelwe Abaqalayo, kubagijimi;
✓ Uhlelo lwezaziso - Manje, awusoze ukhohlwa ukwandisa ukuqina;
✓ Izibalo eziningiliziwe - yenza inselelo yosuku lwama-30 bese ulandelela imiphumela yakho nokuqhubeka kwakho.

Sisebenzisa uhlelo olukhethekile ukuhlola ukuqina kwethu. Ukwenza lokhu, sinikeza ukukala njalo izinkomba zethu:
1) Ibanga kusuka eminwe kuze kube phansi lapho sibheke phambili - uveza isimo jikelele umgogodla kanye nempilo yayo. Yenza nje ukulula okulula kwamadoda nabesifazane, ngisho nabagijimi futhi imiphumela izofika!
2) Ibanga kusuka enkabeni yesundu ukuya ezingeni lamadolo ngenkathi kuguqulwa eceleni ukusuka endaweni yokuma - nansi isimo nokuqina kwe-back and waist ngenkathi ukuguqula.
3) Ibanga elingaphansi ukusuka endaweni lapho umuntu ehlezi phezu kwezinto ezihlukeneyo - uma imisipha yemilenze iphoqelekile futhi ukuqina kwazo kungekho, ke lo msebenzi obunzima kakhulu.

Umsebenzi oyinhloko walolu hlelo lokusebenza akukona nje ukukwenza ukuqeqeshwa komzimba kwabaqaphi, amadoda nabesifazane, ukuze babe nokuzivocavoca, - kodwa ukwakha umkhuba oqinile wokuzivocavoca umzimba njalo kumongo wokuphila.