Ukuqeqeshwa ku ... Vorkaut: izinhlelo zokuqeqesha

Abantu abaningi abanamaqembu ahlukene abahlala emadolobheni anamuhla bavame ukuthatha indlela yokuphila enempilo. Futhi ukuzimisela komzimba kungenye yezingqinamba eziyinhloko ezisiza ukufeza lo mgomo. Phakathi kwezindlela ezahlukene zokwenza umzimba onempilo nenhle, indawo ekhethekile ihlala i-vorkut. Lena empeleni enye yezinhlobo ezithandwa kakhulu ezemidlalo yasemgwaqweni okwamanje.

Yisiphi isici se-waswolf

Uma ubheka incazelo yegama ngokwayo, kubalulekile ukuphawula ukuthi i-vorkout ukuqeqeshwa emgwaqweni. Isisekelo salo sigxila ekutheni umsebenzi unesisindo saso kuphela ngosizo lwemishini ehlukahlukene yezemidlalo (imigoqo enezingqimba, imigoqo, njll) emoyeni ovulekile.

Kumele uqaphele nokuthi i-Vorkut ayikwazi ukubizwa ngokuthi umdlalo ogcwele, kunalokho, ukuqondiswa kwempilo yomgwaqo. Nakuba leli qiniso aliphazamisi imidlalo yezwe. Uma silalela izintandokazi zokukhula okuthandwa yi-vorouth emazweni ahlukahlukene ezwe, khona-ke singacabanga ngokuphepha ukuthi esikhathini esilandelayo sizobe sesiqashelwa ngokomthetho njengenye yezemidlalo.

Izinzuzo zokuqeqeshwa komgwaqo

I-Vorkaut yinkimbinkimbi yezivivinyo ezingenalo ukulimala okunzima, ngokuvamile okutholakala kubantu abasebenza ngezisindo. Ngaphezu kwalokho, izifundo ezinjalo ziyatholakala kunoma ubani onokufinyelela kwisayithi enebha, amabhentshi, amakhredithi angemuva futhi aqondile, nemigoqo.

Amakilasi e-wrestling akhiphe ukugcwala kwenhliziyo nokusebenza kwezakhi eziyingozi zokuzivocavoca amandla. Ngokuyinhloko, ingozi yokulimala komgogodla iyancishiswa, okuyinto evamile endaweni yokuzivocavoca enekhono eliyiphutha, ithi, ama- squats ane-barbell . Njengenye inzuzo yalesi siqondiso senkambiso somzimba, njenge-vorkout, ungayichaza isimo esihle samaqeqeshi, ukuthuthukiswa okufanako kwamaqembu ahlukene, amahlumela amahle nomphumela we-cardio ofanelwe ukunakekelwa.

Umlando wesenzakalo

Okokuqala, i-vorkout, izivivinyo ezithinta ama-sites ezivamile nemishini yemidlalo, eyenziwa eMelika. Ukuqhathanisa ukubonakaliswa okubonakalayo kokuqala kokuqeqeshwa komgwaqo e-US kungaba ukuqala kuka-1993. Ngalesi sikhathi eNtshonalanga, isiqondiso sokuqeqeshwa, okuthiwa yiCalisthenics, sathuthuka. Okuyinhloko yalezi zivivinyo kwakuwukusebenza kuphela ngesisindo somzimba wakho.

Ngenxa yokuthi ekuqaleni kuka-2000, i-Internet yafinyeleleka kakhulu, ukushintshaniswa kolwazi kwafinyelela ezingeni elisha eliyisisekelo. Lokhu futhi, kwavumela izakhamuzi zeCIS ukuthi zifunde ngokuhlangenwe nakho kwezakhamizi zaseMelika futhi zamukele isiko lokuthuthukiswa komzimba okuqhubekayo. Phakathi nalesi sikhathi, amavidyo kliphu ayasakazwa kabanzi, okwethulwa ngamakilasi abalandeli be-African-American bokuqeqesha emigwaqeni. Ababonisi bentsha yezemidlalo babonisa imisipha emnandi futhi benza izivivinyo eziyinkimbinkimbi emagobolondo ajwayele umphakathi waseRussia. Amavidiyo anjalo ayebizwa ngokuthi ukuqeqeshwa kwe-ghetto. Kamuva ama-video anjalo asayinwe njengo-Street Workout (i-street vorkaut).

Njengoba ukuthandwa kwalesi sigaba semidlalo yasemgwaqweni kwanda, izindawo zaqala ukubonakala ezazinikelwa kuphela ngesihloko sokuqeqesha ezindaweni zangaphandle. Ngaphezu kwalokho, ukuzivocavoca okunjalo kwakusetshenziswe kabanzi emigwaqweni yesikhala se-Soviet futhi kwaqhutshwa emasikweni aphezulu amathengisi aseMelika. Ngenxa yalokho, i-vorkout yayidume kakhulu emazweni e-CIS kunase-US. Ukudluliswa okusemthethweni kwe-Workout kuya kufomethi yokuqondisa okuzimele kwenzeka ngo-2008. Kumele kuqaphele ukuthi ukwakheka komkhuba wokuqeqesha emgwaqeni kwaqhutshwa yi-jimbarra. Lona umdlalo waseColombia, osebenzisa izimiso ezifanayo njenge-vortex.

Izinhlobo zokuqeqeshwa komgwaqo

Naphezu kokuthi amakilasi emoyeni avulekile, kukhona ukungafani phakathi kwezinhlaka ezihlukahlukene. Isibonelo, i-vorkout yesitaladi ihilela ukuvivinya umzimba emishashini kanye nebha enezingqimba. Ukuzivocavoca kule fomu yamandla okuzivocavoca emgwaqweni kuvuselelwe njalo, futhi abadala bahlonishwa isimo esihle.

Ngokuqondene ne-ghetto ye-vorkaut, kugcizelelwe lapha ukuthuthukisa izinkomba zamandla, ezivezwa ngokukhulisa inani lokuphindaphinda. Siphinde sicabange isikhathi lapho kwenziwa khona ukuzivocavoca okuqinile, ngokwesibonelo, ukulungisa isiqu ngesimo esinzima kakhulu ngokusebenzisa umzamo omkhulu. Njengomthetho, abalandeli balaba baqondisi basebenzisanga nje ibha enezingqimba kanye nama-projectiles we-classic, kodwa futhi nezibonda, nezindawo ezihlukahlukene eziqondile nezingazungezile.

Izinhlobo ezingeziwe

Kukhona izindawo ezincane zamakilasi emigwaqo ahluke ekuqeqesheni okujwayelekile kwe-vorkout ngokuthi zigxila emasimini ahlukahlukene, ukuphuma kwamandla, ukuhamba nokushaya izandla, kanye nokunye okuningi okungekho okujwayelekile.

Njengenye insizakalo yomsebenzi eyengeziwe, ungachaza i-Jimbarr engenhla (i-Gimbarr). Lolu hlobo lwe-Gymnastics lwasekhaya lwaseColombia kufanele lubhekwe njengesiyalo esihlukile. Amafomu okuqeqeshwa okunjalo kufanele agxile kakhulu ekuxhumeni nokuguquguquka kunokuba kubonakaliswe izinkomba. Kufanele kuqaphele ukuthi abaningi basebenzisa i-jimbarra eyingozi futhi eyenziwa ngokusetshenziswa komshuwalense.

Izinhlelo. Workahout

Njengoba isiko lokuqeqeshwa komgwaqo sekuyisikhathi eside senziwa emazweni e-CIS, okwamanje, ungathola amasethi amaningi okuzivocavoca ahloselwe izithameli eziqondile. Uma sikhuluma ngama-classical of the genre, kunengqondo ukubona izici ezimbalwa eziyinhloko ezakha umgogodla wokuzivivinya:

- "ukukhanya";

- "ibhokisi lokuhlola";

- "umkhonto";

- "ukuphuma kwesikhulu";

- "gwinya";

- "Ukuphuma kwesiphathimandla";

- "Ukuhamba kukaNkulunkulu";

- "ukuphuma kwengelosi";

- "amandla okukhipha" (isandla esisodwa nambili).

Kukhona kokubili ukuzivocavoca okuqinile nokunamandla okwenzelwe abantu ngaphandle kokuqeqeshwa okukhethekile. Umgomo wabo ukuthuthukisa amandla okuqhuma kwemisipha, ukwandisa izinga lokukhuthazela, ukuqinisa ama-tendon kanye nemigqa, nokukhulisa izinga lokuqina kwezinto ezilandelayo. Zonke izakhi okukhulunywe ngazo ngenhla zihambisana ngokuhambisana nokuzivocavoca okuyisisekelo njengezingxenyeni zangaphambili, ukudonsa emgqeni, ukuqhuma emiphakathini engalingani futhi phansi.

Ukuqeqeshwa kwabesifazane

Ukuzivocavoca uhlobo oluthile lokuzivocavoca emgwaqweni lapho umuntu angakwazi ukuzithola khona, kungakhathaliseki ukuthi yiziphi izinkomba zokuqala kanye nobulili. Abesifazane nabo banamathuba onke okubonisa amandla abo kule ndlela yokuthuthukiswa ngokomzimba. Futhi ngalokhu, izinhlelo ezikhethekile nazo zenziwe.

Umsebenzi obaluleke kakhulu wobulili obuhle kakhulu, ozimisele ukuzame emgwaqweni we-vorkaut, ukuqinisa imisipha nokuzilungiselela ukucindezeleka okukhulu. Udinga ukuqeqesha nsuku zonke, ngokulandela uhlelo oluthile:

1. Usuku lokuqala. Ama-push-ups, amabhuloho, ama-squats namadolo akwenziwa.
2. Usuku lwesibili. Ukunakekelwa kubhalwa emapulazini, ukuphakama kwamadolo kanye nama-squats.
3. Usuku lwesithathu. Kudingekile ukuqhuba ibhuloho, ukugijima nokuphakamisa kwamadolo esifubeni.

Kubalulekile ukuthola umphakathi wabantu abaye baqhuba ukuqeqeshwa kwangaphandle iminyaka eminingana kakade. Bayosiza ekuthuthukiseni uhlelo olucabangela izici zomuntu othile.

Inkimbinkimbi yabaqalayo

Njengoba kunikezwe ukuthi uhlelo lokuqeqesha lunomsebenzi wokuqeqesha zonke izigaba, abasha abaye bahlinzekwa okuningi. Ngakho-ke, isisekelo sokuqala okuphumelelayo ku-Street Workout ibha engezansi. Umsebenzi wokuqala ukuqinisa isibalo esiphezulu sezikhathi. Emva kwalokho udinga ukuphumula amaminithi amathathu. Khona-ke kufika ukuphindaphinda kwalolu hlelo, futhi nokuphela kokuphumula.

Isigaba esilandelayo yimigoqo. Kule projectile, futhi, udinga ukwenza inombolo enkulu yeziphindaphindiwe, bese uphinde ubheke ibha enezingqimba. I-Vorkaut ibonisa ukuthuthukiswa kokukhuthazela, ngakho okokuqala kudingekile ukuba usebenze ngokusuka enhliziyweni. Ngemuva kokuqedela ukuvivinya ibha, ungakwazi ukukhokhela amaminithi angu-5 okuphumula, emva kwalokho udinga ukugxila emshinini.

Umjikelezo olandelayo unesakhiwo esilula: ukudonsa ibha, ukususa-up, ukudonsa futhi, ukuqhuma emiphakathini engalingani kanye nezinyathelo ezimbili zebha ngokuma kancane ukuze uphumule. Ngokuhamba kwesikhathi, inani lokuphindaphinda kufanele landa, kodwa ngaphandle kokushiseka. Isibonelo, ukuphindaphinda okunye okungakapheli usuku noma ezimbili kungaphezulu komphumela ofanelekayo. Kubalulekile ukuthi ungakhohlwa ukufudumala imisipha kanye nemigqa ngendlela efanele ngaphambi kokuya ekuqeqesheni. Lokhu kuzosiza ukugwema ukwelula nokulimala.

Ukusebenza okujwayelekile

Kulabo asebevele bazi kahle imithwalo eyisisekelo, kunengqondo ukuthuthela ohlelweni oluyinkimbinkimbi. Zonke izivivinyo ezinikezwa ngezansi, zingakapheli usuku olulodwa kumele zenziwe ngaphandle kokuyeka (ukuphumula kuzohlala esikhathini sokuqala). Ingqikithi yemjikelezo kufanele ibe ngu-3-4, phakathi kwabo, ukuphumula okufushane kwamaminithi ambalwa kakade kuvunyelwe.

Ngakho, usuku lokuqala lokuqeqeshwa kwe-vorkout classic kuhilela ukuvivinya okulandelayo:

• Ukudonsa ukumbamba ngaphambili;
• Ama-push-ups ezindlini ezingalingani nomzimba ohamba phambili;
• Ukunyathelisa ezintendeni zezandla (izandla kufanele zibe ngobuningi bamahlombe);
• Ukuphakamisa imilenze ngesivinini.

Izinto zosuku lwesibili zihlukile ngokuhlukile:

• Ukudonsa ngokusebenzisa ukuhlanganisa okukhulu;
• I-Push-ups emishayweni efana, kodwa kakade ngesimo esiqondile;
• Ama-push-up nama izandla ahlukene kakhulu;
• Ukuphakamisa imilenze ngesivinini.

Usuku lwesithathu:

• Ukuqinisa ngokusebenzisa ukumbamba okuncane;
• I-Pushups enezingalo ezinkulu kunamahlombe;
• Ama-push-up kumigoqo engalingani;
• Ukuphakamisa imilenze ngesivinini.

Ngosuku lwesine lokuqeqesha, lokhu okuyinkimbinkimbi kumele kwenziwe:

• Ukudonsa ukukhishwa emuva;
• I-Pushups, lapho izingalo zikhona ububanzi bamahlombe;
• Ama-push-ups emiphakathini engalingani necala eliqondile;
• Ukuphakamisa imilenze ngesivinini.

Njengoba kunikezwe ukuthi i- vorkouts yohlelo lokuqeqesha ihluke ngokuphelele, lokhu kuyinkimbinkimbi kungathathwa njengesizathu, kancane kancane kuyiphumelele ngokuzivocavoca okusha.

Lapho ukuqeqesha khona

Ukuze wenze kalula zonke izakhi zokuqeqeshwa kwamandla emgwaqweni, kuyadingeka ukusebenzisa izingosi ze-vokaut ezigcwele. Kuyoba lula ukuqeqesha uma imishini yezemidlalo elandelayo itholakala: imigoqo enezingqimba, imigoqo, izibambo (ijika, isiyingi, ijika), cindezela amabhentshi, udonga lwaseSweden kanye nemigqoqo yezingqimba ezihlukahlukene. Lokhu kusetha kuyokwanela ukuzivumela ukuba bakwazi ukufaneleka amantombazane nabafana.

Ungakhohlwa ngokudla okunomsoco, okunomthelela oqondile kakhulu ekujuleni komzimba. Okokuqala, kubalulekile ukunquma umgomo: uma udinga ukuthola imisipha yomzimba, kuzomele uqaphele inyama kanye neminye imikhiqizo enzima. Kodwa ngemiphumela esheshayo ekuqaliseni ukuzivocavoca, kungcono ukushintshela ekukhanyeni kokudla. Kunconywa ukuba ukhohlwe ngokudla ngesikhathi sokuqeqeshwa.

Imiphumela

Uma sihlola ithonya lokuqeqesha emgwaqeni esimweni sempilo kanye nomuntu omuntu osemgwaqeni, singenza isiphetho esicacile: lokhu kungenye yezindlela ezingcono kakhulu zomsebenzi wokwenzela intsha yokusebenza nabantu abaneminyaka yobudala obuvuthiwe. Lolu hlobo lokuvivinya umzimba lususa cishe ingozi yokulimala, kuhlanganise nomgogodla, ngenkathi kuthuthukiswa i-corset muscle. Kufanele kuqaphele ukuthi isimiso senhliziyo sinemiphumela emihle kakhulu. Kodwa ukugeleza kwegazi kwekhwalithi kungenye yezisekelo zomzimba onempilo. Ngakho-ke, amandla okuzivocavoca emigwaqweni emigwaqweni ecacile anelungelo lokuqashelwa emphakathini wanamuhla.