Indlela yokuphila enempilo ekugcineni ihamba kancane kepha ngokuqinisekile ifika emfashini. Ngokusobala, abesifazane basavumile ukuthi ayikho indlela yokugcina isibalo kalula ngaphezu kokudlala imidlalo nokudla okunempilo. Kulokhu, abaningi banesithakazelo ekuzivocavoca kwabaqalayo, ngoba ngokushesha ukuqeqeshwa kwabadlali abaphambili kuyoba nzima kakhulu.
Ungaqala kanjani ukuvocavoca?
Okokuqala, unqume ukuthi ufuna ukuya eqenjini lezemidlalo, ukuvocavoca kwezemidlalo kubaqaphi noma noma yikuphi okuthakazelisayo ongayenza ekuseni ngokuthi "icala".
Uma ungafuni ukusetha amarekhodi futhi nje ufuna ukugcina imisipha yakho ngezwi, khona-ke noma iyiphi yalezi zindlela izokufanisa nawe. Yiqiniso, ukuzivocavoca kwama-aesthetic kwabaqalayo emgumbini wezempilo kuyadingeka kakhulu, ngoba kukhona umfundisi ozwelayo oyokwazi ukukuqondisa futhi akusize wenze izivivinyo ngendlela efanele.
Uma unezinkinga ngesikhathi samahhala, khona-ke yimise izifundo zasekhaya - zingalungiswa ngokuzimela ukuze zilethe inzuzo enkulu njengoba zizokulethela amakilasi okuzivocavoca abaqalayo eklabhu yokuzivocavoca.
Uma unomntwana, zama ukuthola isakhiwo esiyinkimbinkimbi yezingane zokuzivocavoca, ngoba uma ujwayele ingane yakho ukuya ezemidlalo kusukela ebuntwaneni, ngeke nje abe yinkinga enkulu, eyala futhi eqiniseke ngokweqile, kodwa uyogcina imikhuba efanele engase imsize empilweni.
Kunoma yikuphi, ukuzovocavoca oyodinga:
- isikhathi samahhala okungenani izikhathi ezingu-2-3 ngesonto, okungenani cishe imizuzu engama-30;
- umati wokudlala imidlalo;
- ezemidlalo kanye nezicathulo, hhayi ukunyakaza okucindezelayo.
Ungakhohlwa ukuthi amakilasi angeke alethe noma iyiphi inzuzo emzimbeni wakho izikhathi eziningana ngenyanga. Ukuze ama-gymnastics azuze, into ebaluleke kakhulu ukuwuhlanganyela njalo. Kuphela ngale ndlela uzokwazi ukuqinisa imisipha yakho nakuwe ukuze ufunde zonke izinzuzo zemidlalo ejwayelekile.
Ukuzivocavoca kwabaqalayo ukulahlekelwa isisindo
Abesifazane abaningi bafuna ukusebenzisa i-gymnastics yokulahlekelwa isisindo. Kule ndaba, kuyinto efiselekayo ukufaka endaweni yakho eyinkimbinkimbi yokugcina imizuzu engu-10-15 noma imizuzu engu-7-10 ye-jumps ngezintambo, kanye nokuzivocavoca okusebenza ezindaweni eziyinkinga. Indlela enjalo izokusiza ukulwa nokukhululeka ngokweqile.
Ngaphambi kokuzivocavoca ukulahlekelwa isisindo kunconywa ukuba uphuze indebe yekhofi ngaphandle kwezithasiselo - kungumshini oshisayo wamafutha omvelo. Phakathi nokuqeqeshwa ungaphuza amanzi, kodwa okungenani amahora amabili emva kweseshini, futhi ngaphambi kwalokho - ukudla kuphela kwamaprotheni (iqanda elibilisiwe, i-fat cottage shizi, inkukhu yamabele kanye nemifino, njll).
Lezi zindlela zokuzivocavoca zenziwa kangcono nsuku zonke - lokhu kuzokwandisa ukusetshenziswa kwekhalori, okusho ukuthi kuyokusiza ukuqeda isisindo esiningi ngokushesha ngangokunokwenzeka.
Ukuvocavoca Kwabaqalayo
Uma unquma ukutadisha ekhaya futhi ungazi ukuthi ungaqala kuphi, ungakwazi ukuboleka uhlelo kwi-intanethi kwelinye lamavidiyo amaningi ale sihloko. Omunye wabo sikunikeza ngaphezu kwalesi sihloko. Ungakhohlwa ngemithetho jikelele:
- Ukuzivocavoca kuqala ngokufudumala: ukujikeleza kwekhanda, ukuthambekela kwekhanda, ukufudumala kwamalungu wonke, amathafa, ukuphazamiseka njalonjalo.
- Ekuzivocavoca awukwazi ukuphuka, lokhu kuyinkimbinkimbi kwenziwa ngaphandle kokuphumula.
- Uma ungeza ama-squats, amaphaphu, ama-push-ups - konke lokhu kufanele kulandele ngemuva kwengxenye enkulu.
Ukuphishekela ividiyo ehlongozwayo, awubeka engozini ngokukhulula imisipha. Kodwa-ke, ukumisa isiteji esinjalo isikhathi eside akunakwenzeka: emavikini angu-2-3 umzimba wakho uvumelanisa, futhi umthwalo udinga ukwandiswa.