Ukuthuthukiswa kokuguquguquka akukhona kuphela kulabo abahlanganyela ekudansa. Uma une-flexible, zonke izinyathelo zomzimba wakho ziguqulwa, ziba mnandi, zihle kakhulu futhi zijabule. Cabanga ngombuzo wendlela yokuthuthukisa ukuguquguquka komzimba.
Ukuthuthukiswa kokuguquguquka komzimba: othile - umane, othile - kunzima
Ngokuvamile, ukuguquguquka kwemvelo kuyinkomba efanayo yokuthuthukiswa ngokomzimba komzimba njengokukhuthazela, amandla, amandla nobujamo. Ukuvumelana nezimo kuyinkomba ye-amplitude enkulu yokunyakaza kwakho. Cishe ukhumbule ukuthi esikoleni uma udlula izindinganiso kunqume ukuguquguquka: kwadingeka uhlale ebhentshini bese ugoba phansi ngangokunokwenzeka, ngaphandle kokuguqa ngamadolo. Okuphansi ngezeluleko zeminwe, ukuguquguquka okungaphezulu.
Uma ngokwemvelo unayo idatha enhle kulokhu, khona-ke noma yiziphi izindlela nezindlela zokuthuthukisa ukuguquguquka kwemiphumela kuzonikeza imiphumela emangalisayo ngokushesha. Uma ukuguquguquka kungakhuliswa ngokwemvelo, khona-ke impumelelo izoba kancane kakhulu. Ngaphezu kwalokho, uma kungenjalo ngokwemvelo, imizamo eqinile yokuthuthukisa ingaba yingozi empilweni yakho. Yingakho akufanelekile ukufuna impendulo yombuzo wokuthi ungashesha kanjani ukuthuthukisa ukuguquguquka. Kulesi simo, kuhlale kudingekile.
Indlela yokuthuthukiswa kwezimo eziguquguqukayo
Ngisho noma ungenalo ithuba lokuya ekliniki yokuzivocavoca, ukwenza i-yoga nokulula, ungafaki isiphambano ngezindlela zokuthuthukisa ukuguquguquka kwemvelo. Uzokwazi ukwenza umzimba wakho ekhaya, futhi ngisho nemizuzu engu-15 ngosuku ngokwanele ukubona imiphumela ebonakalayo emavikini angu-3-5. Noma kunjalo, amakilasi esebenzisa udonga lwezokuzivocavoca - nezingane - azokukwenza okuhle kakhulu.
Khumbula ukuthi noma yikuphi okuyinkimbinkimbi ekhombisa indlela yokuthuthukisa ukuguquguquka kwemvelo kanye ne-plasticity, udinga ukuqala ngokufudumala okugcwele kwemisipha! Ukugijima, intambo, efudumele-noma yini, kodwa kufanele ibe. Uma kungenjalo, uvele ugibele ingozi yokulimala. Cabanga indlela yokuthuthukisa ukuguquguquka kwemvelo ngosizo lendonga yokuzivocavoca noma izindlela ezingasetshenziswa - isitulo, isilinda samasondo, njll.
- Umlenze wesobunxele ubeke eceleni eceleni kwendonga yokuzivocavoca, unyawo lufana nendawo phansi: kancane kancane uguqule unyawo lwakho emhlangothini we-hip (izikhathi ezingu-8-10).
- Kusukela esimweni esifanayo, yenza i-flexion (springy) yonyawo lwesokunxele izikhathi ezingu-5-6.
- Kusukela esimweni esifanayo, faka izandla zakho ezinhlangothini zombili kwesokunxele bese wenza ukuqhutshwa kwesibhakabhaka kwesitokisi kuya emlenzeni oqonde ngakwesokunxele izikhathi ezingu-8.
- Phinda lezivivinyo ezingenhla zomunye umlenze.
- Yenza ilunga elungile ngokumelene nodonga lwama-gym. Phinda izinhlanzi ezingu-10 ngokuphumula kwesundu kunomlenze ngamunye.
- Umlenze wesokudla uqondile, phambili emphakathini odongeni: yenza isifuba esiphuthumayo ukugoba phambili izikhathi ezingu-8, ubambelele ezinyaweni zomlenze wesokudla. Ekupheleni, yeka imizuzwana engu-30, bese uphinda ngomunye umlenze.
- Umlenze wesokudla uhlelwe eceleni, uhlala egumbini lokuvotela. Yenza okungu-8
ukujikijela emlenzeni oqondile, ezama ukuthinta phansi ngezandla zakhe. Emgodini wokugcina, yimani imizuzwana engu-30 bese uphinda ngomunye umlenze. - Hlala ubheke odongeni, imilenze ibanzi kunamahlombe, izinyawo ezifanayo, izingalo ziphethe phambi kwesifuba. Phendulela phambili nangaphakathi ngaphakathi ngezinye izikhathi ngomlenze ngamunye izikhathi ezingu-8. Ngesikhathi esifanayo kancane kancane imilenze yakho ikhula ngokubanzi. Lo msebenzi - owodwa ophumelela kakhulu ukuze uhlale e-cross-twine.
- Kusukela esimweni esifanayo, jikela ngakwesobunxele bese uphansi ngezinyathelo zokuqapha eziqaphileyo kwi-twine. Khona-ke jikela uye uye e-twine ngakolunye uhlangothi.
Ukwenza lokhu kuyinkimbinkimbi elula njalo, uzobe uhlakulela ukuguquguquka ngesikhathi esifushane futhi ube yipulasitiki eyengeziwe futhi enomusa.