Ukuzivocavoca okulula kokuphila isikhathi eside kuyatholakala kuwo wonke umuntu

Ekusebenzeni kwe-amateur, ukuvocavoca okulula kokuphila isikhathi eside kuhlanganisa izindlela ezilula hhayi ukunyakaza okunamandla kakhulu. Kodwa-ke, uma ufisa kanye nethuba, ungazijayeza ebhasini lezemidlalo. I-staircase ye-gymnastic nayo iyamukelwa. Ama-dumbbells okukhipha imithwalo yemithwalo yokuzivocavoca uma wenza umzimba uthuthukisa kakhulu imiphumela yempilo emzimbeni. Ukuzivocavoca okungaqondakali kokuphila isikhathi eside nomthwalo owengeziwe kunxephezela ukuntuleka kokunyakaza futhi kuthuthukisa ukukhuthazela kwemisipha.

Ubani oyozuza nobani futhi?

Impilo yokunyakaza kwamahhala kungakwazi futhi igcinwe kunoma yikuphi ubudala, into esemqoka ukukhetha ukuqeqeshwa ngendlela efanele. Izindlela zokuzivocavoca zokungcebeleka zokuphila isikhathi eside kunezinzuzo eziningana: amalunga akhiwa, uhlelo lwamathambo kanye namathononi luqiniswa.

Ezincwadini ezithuthukisa impilo noma kwi-intanethi, ungathola futhi uthathe lezo zinkimbinkimbi zemishini yokuthuthukisa impilo efanelana nabantu abathile abanezifo ezithile.

Kanjani kahle ukwenza?

Kubalulekile ukuthi ukuzivocavoca okulula kokuphila isikhathi eside kuhlanganiswe nokwanda kancane kancane komthwalo. Ochwepheshe bathi imisipha kufanele ihlale isenzo. Akusilo lutho abakushoyo: ukunyakaza kungukuphila. Kumele kukhunjulwe ukuthi ukuzivocavoca komuntu ngamunye kufanele kwenziwe ngokuphindaphindiwe ngokuphindaphindiwe kwenombolo yokuphindaphinda, kuze kube sekukhathala okumnandi emisipha. Ukwenziwa kufanele kucatshangelwe, ngomthwalo othile wokuhumusha oqhubekayo ohlangothini ngalunye, ucabangela ubudala kanye nokuwohloka kwesistimu ye-musculoskeletal.

Umthwalo onengqondo

Impilo yesistimu yethambo ingahluka. Uma okuhlangene kunempilo, ke ukuvivinya umzimba okulula kokusebenza isikhathi eside kwenziwa ngezinhloso zokuvimbela. Indoda eneminyaka engamashumi amane ubudala, njengomthetho, isivele inediphozi. Amalunga angase akhumbule kakade ngokuhlunguphaza ngezikhathi ezithile kanye nokuvinjelwa kokunyakaza ngesikhathi sokujikeleza. Ikakhulukazi igqoke kulesi sikhatsi umgogodla, phambi kwe-osteochondrosis, ukufakwa kwesawoti esifundeni somlomo wesibeletho, kaningi kukhona ama-radiculitis ne-gout.

Uma izicubu zomzimba ezizungezile ezihlangene zibhujiswa noma zigugile kabi, ngokusho kokuhlangenwe nakho kokuzivocavoca okubuyisela, sekuyisikhathi sokunakekela impilo yakho njalo futhi ngokujulile. Ukuzivocavoca, okunomthwalo oqinile emajoyini nokuqinisa imisipha, kunomphumela omuhle kuwo wonke umzimba.

Uma amalunga afintekile adinga ukuqala ngomthwalo omncane. Kancane kancane, ngokuqina okunamandla kwamalungu namasipha, ungakwazi ukwandisa inani lokunyakaza kuya ku-100, futhi kwezinye izikhathi kuze kube izikhathi ezingu-200.

Esikhathini sesimanje sokuphila, kunendawo encane yokuhamba: emsebenzini sihlezi, siya ekhaya ngemoto noma ngebhasi, ekhaya siphinde sichitha isikhathi ku-TV. Ukuntuleka kwemithwalo kunomthelela omubi empilweni yethu yonke nangempilo kuqala.

Ukuzivocavoca

Nasi i-gymnastics elula yokuphila isikhathi eside, okuzokwenza kube nomthelela empilweni ngokujwayelekile:

1. Isimo sokuma. Lapho sibheke phambili, sizama ukufinyelela phansi ngezandla zethu. Amathanga aqondile.
2. Ihlangene ezinhlangothini, ukuze iguquguquke umgogodla.
3. Ukuphakamisa izandla. Bese ugoba bese uzama ukuphuma uphinde uthinte ama-blades ngezandla zakho.
4. Ngezikhombandlela ezahlukene sijikeleza umzimba.
5. Isimo sokuma. Phakamisa imilenze yakho, ukuyibopha emgodini wakho, ngokunye ukudonsa phezulu ngangokunokwenzeka esiswini sakho.
6. Misa ukumisa, uzilungiselele noma yini. Bend phezu kwebheke phambili - emuva.
7. I-Squat ibe nezinga elinethezeka, ngokunyuka kancane kancane ekujuleni kwama-squats.
8. Ukucindezelwa kusuka efasiteleni.
9. Bouncing on ezimbili, bese ngomlenze owodwa.

Njengoba ujwayele umthwalo onikeziwe, kunconywa ukwenza izivivinyo kuze kube izikhathi eziyi-100. I-Tempo iyadingeka ngesikhathi sokukhulisa.