Kwenzeke ukuthi abesifazane besimanje bahlale befuna izindlela zokuthuthukisa isimo somzimba wabo. Omunye unquma ukuhlinzekwa kwepulasitiki, othile usekudla okusha, futhi omunye usondelene nemidlalo. Lesi sihloko senzelwe ukugcina.
Akunakutsholwa ukuthi izingcingo ziyinto enhle emkhakheni wokuzivocavoca, kodwa iyaqhubeka inqoba izinhliziyo zesigamu esihle somuntu. Ikakhulukazi abaningi abamthandayo eMelika, akumangalisi, ngoba ubunzima bokuzivocavoca ngama-callanetics kwaklanywa yi-American, u-Callan Pinkney. Ukuzivocavoca lokhu akuhambisani nomuntu wonke, kuyinkimbinkimbi kakhulu, futhi ngaphandle kwalokho kukhona ukuphikisana okunye. Lezi zifo zesimiso se-musculoskeletal, isimiso senhliziyo, kanye nesikhathi emva kokusebenza nokubeletha. Kunoma yikuphi, kungcono ukubonana nodokotela mayelana nokuqala iseshini. Kodwa ekusebenziseni okuyinkimbinkimbi yokuzivocavoca ngama-callanetics kunama-pluses ayo - kufanelekile ukulahlekelwa isisindo, kuzosiza ukuqinisa imisipha nokunikeza amafomu amahle emzimbeni, futhi akudingi imishini ekhethekile nokuqeqesha, ama-callanetics afaneleka ngisho nakwabaqalayo emidlalweni.
Ngokuvamile, ukuzivocavoca okuncane okuvela kuma-callanetics kuyinto yokuthola yangempela, nakuba kunzima, kodwa kuphumelela kakhulu kunokuqeqeshwa okuvamile. Umphumela utholakala ngokufaka emisebenzini yamaqembu emisipha engabandakanyeki empilweni evamile kanye nokwanda kwemetabolism. Kukholelwa ukuthi amahora angu-7 e-gym noma ama-aerobics amahora angu-24 ungashintsha ngokuphepha ngehora elilodwa lama-callanetics futhi ungalahlekelwa lutho, umphumela uyoba okufanayo. Ngakho-ke, sikunikeza i-kallanetiki yokuzivocavoca ngesisindo sokulahlekelwa isisindo, iseluleko sabaqalayo - ngaphandle kokushiseka. Ungazami ukwenza ngokushesha inani eliphindaphindiwe lokuphindaphinda noma ukubamba isikhundla isikhathi esiphezulu, iya kumphumela kancane kancane. I-complexane ehlongozwayo ye-callanetics ihlanganisa ukuzivocavoca kwesisu, izandla kanye nokufudumala.
Ukufudumala
Ukuzivocavoca kwenza njalo, kugeleza kusuka endaweni eyodwa kuya kwesinye. Sibheka isikhundla ngasinye ngamasekhondi angu-60-100.
- Sukuma emasokisi bese sithumela izandla phezulu.
- Gwema kancane amadolo ethu bese sikhala kancane kancane, silula umzimba kancane. Izandla zihamba phambili, izimpande zethu ziyizinga.
- Sihoxisa izandla zethu ngezandla zezandla zethu, kanti izinhlayiya zethu ziyaqhubeka zihamba phambili. Ingemuva isaphansi.
- Lungisa imilenze yakho bese uguqula umzimba ufana phansi. Amandla athambekela ezinhlangothini bese elula.
Ukuzivocavoca kwesisu
- Silala phansi, sibophe imilenze yethu emgodini bese sihlela kancane. Siphakamisa izinyawo zombili phansi, kodwa kufanele kube ngu-10 cm ukusuka phansi, kanti okwesibini kuqondile ngokuqondile. Sidonsa amasokisi bese sihlangana nabo sibadonsa izandla emilenzeni, siqhaqhazela phansi phansi. Sibambe lesi sikhundla ngamasekhondi angu-60, futhi ngemva kokushintsha imilenze yethu ezindaweni.
- Ukulala phansi, uphakamise imilenze yakho eguqa ngamadolo. Amandla athamela phambili efana phansi, ewagubungela emagqumeni, njengokungathi aphumula edongeni elingabonakali. Phakamisa umzimba bese ubamba imizuzwana engu-60-100.
- Ukulala phansi, uphakamise imilenze yakho eguqa ngamadolo. Ukuqeda umzimba phansi, sifinyelela ezinzwaneni ngezandla zethu. Bamba kanje njengamasekhondi angu-60.
- Sibeka eceleni kwethu futhi siphakamise imilenze yethu, siguqa ngamadolo. Ukuphakamisa umzimba, silula izingalo zethu phambili, njengokungathi sifuna ukuthinta omunye wabo ngezithende. Bamba imizuzwana engu-60, ngemva kokuphumula okuncane bese uphinda umsebenzi. Ngemuva kokuphindaphinda konke kuyafana ngakolunye uhlangothi.
Ukuzivocavoca kwezandla
- Emile, imilenze ihlangene-ububanzi eceleni, izingalo ziyancipha. Sithinta amahlombe ngezandla zethu, futhi ngemva kwalokho silula isandla sethu sesobunxele bese sihudula sonke umzimba wonke eceleni. Khona-ke sifinyelela ngakolunye uhlangothi. Ngokuphelele, ama-slopes anjalo kufanele adalwe angu-100 ohlangothini ngalunye.
- Sifinyelela phansi phansi ngezikhali ezihlukene. Siqala ngokuphindaphinda izikhathi ezingu-10, kancane kancane kufika ku-50.
- Ema, izinyawo zihlangene-hlangana, sithatha isandla sethu sesobunxele kwesithende sokunene, isandla sethu sokunene sibanjwe phansi. Sibamba lesi sikhundla ngamasekhondi angu-60-100 futhi sishintsha izandla.
Kumakilasi kunconywa ukuba unikeze ihora eli-3 ngesonto, ngokushesha lapho imiphumela yokuqala ibonakala, sinciphisa inani lezinhlelo izikhathi ezimbili ngesonto. Futhi uma amafomu adingekayo afinyelelwe, kuzodingeka kuphela ukukwenza kanye ngesonto ngehora elilodwa, ukugcina ukubukeka okukhangayo.