Imisebenzi lula kumabhinqa akhulelweyo: 3 ezintathu, 2 kunye 1

Ukuzala - inkqubo zendalo, nangona elintsonkothe. Ukuba ibhinqa liye Uzibhekise kuye, oko kukholekileyo ngakumbi lonikezelo alunakuqinisekiswa.

Iinzuzo umzimba ngexesha lokukhulelwa

umsebenzi Motor luyasebenziseka wonke, kuquka abasetyhini abakhulelweyo. Indlela eziqhuba ngemihla beemvavanyo ezilula yemvelo kwamnceda kakhulu okukuchaphazela yegazi, nokuhamba kwegazi, ukunciphisa ingozi hypoxia Palsy. Izihlunu kuza imvakalozwi karhulumente, kwaye kuyanceda ukuba ukumelana komsebenzi okwandayo nyanga nganye xa badla umfazi sifumana imvakalelo rhoqo ubuthathaka nokudinwa. Ukutshaja ngexesha lokukhulelwa - kunokwenzeka ukuphepha iseti wayedla extra, kwakunye nokuthintela imbonakalo amanqaku ukuzolula kunye cellulite.

isixokelelwano sokuphefumla ukulungiselela ukuba kuzalelwe kunokunceda umthambo ezizodwa abafazi abakhulelweyo. 3 ezintathu for izifundo ezinjalo - ixesha ebaluleke kakhulu. ukuphefumla waqeqesha negalelo izishunqulelo ngaphantsi buhlungu kwaye zinciphisa amathuba okuba zizalwa ezingekazalwa, usana ngexesha umsebenzi uza kufumana ioksijini ngokwaneleyo.

Kuye nefuthe kuyingenelo phezu imithambo kunye luvo. Ukuzilolonga inceda nelokuphumla uphephe Uvalo ukuba kubalulekile kweli xesha.

Usebenzisa ekhaya

Uqheliso lomsebenzi kufuneka iqwalaselwe ukusuka kanye ekuqaleni yokukhulelwa, ukuze kulondolozwe impilo entle kunye nemilo lonke ixesha kokubeleka. Kodwa ukuhambela zokwenza umthambo kunye nakumaziko fitness ngeli xesha kufuneka luthintelwe, kungcono ukujongana ekhaya. Ekhaya ejimini ukuba abasetyhini abakhulelweyo kufuneka ukuba uthathe imizuzu ngaphezulu kwe-25 ngexesha. Eyona nto inzima apha - ukufika kunye guquki. Iiklasi akufunekile ukuba kwenziwa yonke imihla, kungekuphela nje xa kukho umnqweno kunye nexesha. Ngoko ke, kufuneka wenze ibe yesiqhelo yemihla ngemihla kwaye ihlale ngokungqongqo kuyo.

Ukukhetha Independent ukuzilolonga wambi kakubi umama okhulelweyo okanye usana. ke bekuya kuba kuhle gqitha ukuba ukhetho olulandelenayo kuya kunceda ugqirha owayesongamela ukukhulelwa. Uya kuba nako ukuthatha ingqalelo nazo zonke iimpawu ngamnye kunye neemfuno umzimba ezintathu nganye.

Imithetho isilumkiso kwaye Izimo

Ngexesha lokukhulelwa kufuneka aphathwe ngokuqaphela okukhulu ukuya imithwalo ezahlukeneyo. Ngoko ke, ukunamathela uluhlu lwemithetho ngexesha umthambo ukunceda ukuthintela ingxaki:

• Phambi kokuba uqale uqeqesho, kufuneka ubuze ugqirha wakho uze uqinisekise ukuba akukho Izimo. Oku kuyinyaniso ngokukodwa abo mama elizayo abathe bafumana toxicosis nkqi, iintlungu esiswini, ukopha, ithowuni zesibeleko kwezihlunu okanye kukho isoyikiso lokuyeka lokukhulelwa.
• Kufuneka ufumanise ziya kuba luncedo ukuba uhlobo umthambo ngexesha lokukhulelwa, nokuba nguwuphi na, wento engeyakwenziwa.
• Musa lokukhathalela efudumeleyo-up ukuba uhlala phezulu izihlunu zakho nokuphucula kwegazi.
• Kumasango eziko elo ngaphambi iiklasi kufuneka umoya, iimpahla free kakuhle.
• Awukwazi ukufumana kakhulu uziqhube - ixesha lo msebenzi kuphela imizuzu 15-25, kuxhomekeke ezintathu. Ingakumbi kwelinye imithambo ayisindi ezintathu Kucetyiswa ukuba abasetyhini abakhulelweyo, ohlala akukho ngaphezulu kwe 10-15 imizuzu ixesha.
• Kuyimfuneko ukuphelisa iintshukumo ezibukhali - ukubaleka, ukutsiba, imidlalo esebenzayo, uqeqesho kwi simulators.
• Ukuze iliso izinga intliziyo. kufuneka ibe ngaphezulu kwe uqumba 150 Pulse.
• Kwisigaba ngasinye lokukhulelwa iseti yaso ukuzilolonga zemithambo.

Uqheliso for 1 ezintathu

Ukuqinisa imisipha esiswini, balungiselela iintliziyo imithwalo ukwandisa - ezi imisebenzi ephambili ukuba kunceda ukusombulula lokuqala loqheliso kwabasetyhini abakhulelweyo. ezintathu lokuqala - ixesha xa umzimba babuthathaka, ngoko, kucetyiswa uqheliso kakhulu elula:

• Squats. Emi emgangathweni, imilenze ngaphandle, iinzwane kancinci ngaphandle ngaphandle, enye ngesandla ufuna ukubambelela esitulweni zakhe, omnye utsalo ukuya ecaleni. Ngokuthe chu ukuwa, ukugcina isithende phantsi, amadolo ukuze inyibilike ngesandla. Kubalulekile ukuba izihlunu ngaphakathi yobunzima ethangeni. 8-10 uhlale-ups.
• Ukwenziwa amathambeka yanjalo ngesandla sokunene, ekhohlo, isandla nga sibambelele esinqeni okanye ngengqiniba phambi kwakhe.
• Ukuzilolonga iqinisa imisipha esifubeni: emi ngqo, gcina izandla zakho kwinqanaba esifubeni, edibanisa ngesandla. Uphefumlela - iingalo ifuthe, uwukhuphe - ukuphumla. Ndibaleka izihlandlo 15.
• Yima nkqo, uvuke iinzwane zakho, ahlale kweso sikhundla wehle kancinci. Phinda lo msebenzi izihlandlo 10-15.
• Imizuzu 3-5 ukuphumeza ehamba phezu ndawo.
• Ukwenza andize izandla zakhe phambi kwakhe, isuswa omnye kunye nomnye ngesandla.
• Ndandihleli phantsi, yenza kujikelezo elijekelezayo lwe intloko - kwenye yaye kwelinye icala yanjalo.

Kubalulekile ukuba unonophele ukuya kwinkqubo imithambo, kufuneka uphulaphule emzimbeni wakho kwaye musa kakubi iiklasi. ixesha eklasini mayingagqithi kwimizuzu eli-10.

Imithambo yomzimba for abafazi abakhulelweyo. 2 ezintathu

Ixesha amagama 2 akanangozi, nomthwalo ayikho ezimbi. Yinto eyahlukileyo kancinane kunye neenjongo bamsukela imithambo kwabasetyhini abakhulelweyo. 2 ezintathu igazi ezingekazalwa kufuneka luphuculwe, esomeleza izihlunu umva, empontshwa kunye neendonga esiswini. Ukuze wenze oku, sicebisa uqheliso zilandelayo:

- "Isikere". Emi emgangathweni, yaze yangxenga ifuthe lomanyano isandla ngesandla, niwele nawo phambi kwakhe. Yenza ezi iintshukumo izihlandlo ezili-10. Oku kuya kunceda komeleza izihlunu esifubeni.

- Hlala phantsi, agobe amadolo kuthinteleke ukuqhagamshela unyawo, ngoko ihlanjululwa kancinci amadolo ecaleni, ukugcina iinyawo ngaphandle. Uphinde amaxesha 3-4.

- Ukujikeleza komzimba babemile - yokuqala indlela omnye ke omnye.

- behleli phantsi, ngokuvula intloko yokuqala kumacala omabini, ngoko ke umntla, izandla agobe phambi kwakhe.

Ngeli xesha, hayi kuphela imithambo efanelekileyo ukukhanya. Uqheliso ukuba abasetyhini abakhulelweyo nga kumana kwaye yoga, ukufaneleka, iqula utyelelo pool.

Iseti loqheliso zezi kota 3

Iinyanga zokugqibela zokumitha zezona xesha linzima. Amaninzi kubangele iintlungu umva, umlenze ubunzima kunye ukudumba, iingxaki ngesitulo - konke oku kuya kunceda ukumelana imithambo kwabasetyhini abakhulelweyo. 3 ezintathu - kukho ixesha imisebenzi emininzi enoxolo ezijolise ngqo ekulungiseleleni ekubelekeni. Injongo zoqeqesho kweli nqanaba - ekuphuculeni ukujikeleza lwemithambo, ukuhamba edibeneyo, ukunyusa okubuyela kwimo yazo zangasese umgangatho namathumbu inkanuko. imisebenzi Ixesha:

- Ukulala kwakho, imilenze iye nsinya isisu, eguqa nabo emadolweni. Uphinde amaxesha 6-7.

- On ngamadolo phambi kwakhe, ahlale phantsi phezu izithende enyukileyo. Ngelo xesha squats emva arch, ndivuka - ukugoba umva.

- Hlala phantsi, imilenze bent kume kuye, yaye ngoko, ngobunono ucinezele neentende zakhe ngamadolo akhe, ndibaphangalalisele ngaphandle, ezama ukufikelela umgangatho kunye nabo.

- Fumana ngamadolo bakho, kancinane ukugoba kwaye arch ngasemva, uphinde amaxesha-5.

Akukho mfuneko ukwenza imithambo entsonkothileyo kakhulu kwaye esebenzayo, t. To. Overexertion kunokukhokelela isisu. Kamsinya nje kukho yimvakalelo ukudinwa, izifundo kufuneka kupheliswa. Ukuze ngokubulaleka kudlule lula ngakumbi, akazange abe naziphi na iingxaki ngethuba lokubeleka kunye nexesha Kukudandatheka sele kudlule ngaphandle nemiphumela emibi, kufuneka enze imithambo yonke imihla imizuzu 25-30. Ngokuyimfuneko emini kufuneka umthambo kwabasetyhini abakhulelweyo. 3 ezintathu yeyona ibalulekileyo ukulungiselela zokubeleka.

Uqheliso lomsebenzi ibhola 3 ezintathu (fitball)

Uqheliso lomsebenzi ibhola ngokungenamkhethe obulula, kodwa iluncedo kakhulu, t. To. Nceda ukunciphisa uxinzelelo oluphezulu lwegazi, bunjani kwegazi, okudambisa ukudinwa. Oku becala owenza umthambo kwabasetyhini abakhulelweyo. Kwi ibhola, unako ukuhlala, ulale phantsi, Esayama esifubeni sakhe, kwaye ngobunono ushukumise.

Kwindawo ehleli, ukubeka ibhola phambi kwakho, unako ukuyivula uze uvale izandla zakhe. Lo msebenzi kunegalelo uqeqesho izihlunu pectoral. Ukomeleza izihlunu umva, animele ehleli phezu ibhola, jikeleza izindlu yanjalo olunye okanye kwelinye icala.

Uphefumla umthambo ukuze indlela Litvinova

ukuphefumla olufanelekileyo kubaluleke kakhulu ukuba umama okhulelwe. Inokukunceda ukubuyisela ukusebenza kwawo onke amalungu kunye neenkqubo zomzimba.

Lo Endliwa USvetlana Litvinova iseti beemvavanyo ezizodwa isiphumo kuphumza ingqondo kwaye uzole, kuyanceda ukuba isiphazamise noxinezeleko uze ukunciphisa izinga ixhala. Funda esifubeni zokuphefumla ukuba sizilungiselele ukuba kuzalelwe kunokunceda imithambo yokuphefumla kwabasetyhini abakhulelweyo. Litvinov waquka alo entsonkothileyo ukhetho ilula kwaye bayazazi zonke imithambo malunga nokuphunyezwa kwe esifunisa ukuba imizuzu eli-10 kuphela ngosuku:

• nokuphefumla Thoracic. Ukuqala isikhundla - yimani nkqo, izandla phezu esinqeni. Ngokuthe chu basezela, ngokuzalisa isifuba mpilo. Kovalo akazibandakanyi.
• nokuphefumla Diaphragmatic. Ukugcina ngesandla esinye phezu esisu kunye nezinye phezu kwesifuba, thatha umoya, ilahla uvalo nesisu ewayo kancinci ngaphandle. Emva koko - uwukhuphe imizuzwana 4-5. ukuphefumla enjalo kuphucula igazi Ukubolekisa olungekazalwa.
• Ukuphefumla njengenja. Ukuze wenze lo msebenzi kuya kufuneka ukuba ukuzoba nja - emi ngazitho zine yaye unamathele ulwimi lwakhe waphuma, kufuneka uphefumle ngomlomo rhoqo, ngamaxesha onke ukwenza izinja xa kushushu. Ngelo xesha linye emiphungeni azele ioksijini ngokukhawuleza kakhulu, yaye umntwana ufumana umoya ngokwaneleyo.

Zokuziqeqesha awukwazi ukwenziwa ngexesha lokukhulelwa

Kukho iqela lemisebenzi ekufuneka iphetshwe ngexesha lokukhulelwa. Kuxhomekeke ngekulula kwemisipha esiswini, twist, ibhulorho, imitya, kunye neeklasi zemithambo xa kuyimfuneko ekukhuliseni imilenze ( "ibhayisekile", "ezinde" njalo njalo. N.).

Sports in ukukhulelwa

Ngexa lokukhulelwa, kucetyiswa imidlalo ekhuselekileyo. Kodwa bambalwa kakhulu kubo:

• Fitness. Ngokuphinda umculo kwiziphakamiso elula kwenza imisipha entliziyweni, nokuhamba kwegazi, Akothusi ukufumanisa ukuba umzimba mpilo. Lula ukwenziwa imisebenzi enjalo abafazi abakhulelweyo. 3 ezintathu ixesha okhethekileyo, ngoko ubandakanywe qethe akuyomfuneko ngeli xesha.
• Swimming. Oku mhlawumbi mdlalo eyinzuzo xa ukhulelwe, kucetyiswa kulo nakweliphi na ibakala. Kwaye ukudada sodwa na okanye sihlala neqela, kodwa kwi zigaba kamva ilungile, ukuba ukho kufuphi kumqeqeshi. Amanzi zingenziwa, kwaye imithambo emininzi eyahlukeneyo. kuphela kubalulekile ukuba ungayibaxi - uhlale echibini kufuneka abe ngaphezu kwemizuzu engama-20.