Jikelele umzimba yentuthuko PEP

Gcina umzimba wakho isesimweni esihle, ukuba ukuphila okumatasa, bejabule futhi benelisekile kusiza umzimba jikelele zentuthuko.

Ukuze nokusetshenziswa yabo akudingi imishini ekhethekile, simulators okukhulu kakhulu. Lezi umzimba kungenziwa cishe noma kuphi. Kodwa umphumela yabo emangalisa: sibalo some, ingqondo enempilo futhi amandla olungenamkhawulo kwangaphakathi.

Standard eziyinkimbinkimbi umzimba jikelele zentuthuko.Ngingahambi ukusebenza plasticity nokuvumelana nezimo zomzimba, ukuba uqinise imisipha emuva (i- ukuma lesifanele nokukhuthazela), izinyawo nezandla. Kanye umsebenzi cindezela. Umphumela ekahle mBhalo ezocatshangelwa ngisho "cubes" cindezela, futhi flat, isisu iqine. Kuyefana nasendleleni imisipha izibunu, imilenze nezingalo.

Ngisho noma umsebenzi akukaze kube isihloko sakho osithandayo esikoleni, amandla ukufezekisa lezizinhloso ezibalwe ngenhla.

Ngakho, sicabanga ngokuningiliziwe jikelele umzimba zentuthuko imfundo ngokomzimba:

1. Zifudumeze. Kuyinto ukuthinta asebenzayo nokukhanya (ngaphambi ukufudumeza umzimba eziyinkimbinkimbi).

Imile, ungakwazi enze obuyisa umzimba, isandla ngebhayisikili; ikhanda rotations (njengoba kwesokunxele bese kwesokudla, phezulu naphansi); Torso phambili; squats; ukuhlaselwa (umlenze ibekwe futhi "akhishwa" - ukugcizelela futhi oscillations komqondo umzimba ngokugcizelela umlenze). Lokhu kungenzeka futhi ihlanganisa Mahi izandla, kuzuba (on-site, ngokwengxenye, ngonyawo olulodwa), ngamanye amazwi, noma iyiphi inhlangano esebenzayo.

Ngokuvamile, ukushaya umzimba jikelele zentuthuko, wayecabanga Amazing.

2. Izivivinyo eziyisisekelo. Kule ngxenye ekilasini elilandelayo (okuyinto ngenhlanhla kumele kwenziwe izikhathi 2 ngesonto - lena ubuncane ezidingekayo ukugcina umzimba isesimeni esihle ngokomzimba), ungakwazi ukusebenza neqembu elilodwa kwemisipha (phezu izindawo inkinga), futhi ongenza 2 umzimba ukwenaba wonke amaqembu kwemisipha.

Ngokwesibonelo, imisipha umlenze: esimweni othambekele benza kwaziwe yibo bonke kusukela ebuntwaneni umsebenzi "sikelo" (evele ukugoqa imilenze yakhe emoyeni). Impumuzo ukucindezeleka emahlombe (inkinga yande kakhulu namuhla "bayimilutha yomsebenzi" - umthwalo izindwani namahlombe) - ephakamisa phansi izikhathi ezimbalwa. Push-ups - omunye umsebenzi zisabalele - kuhloswe ngazo ukuqinisa imisipha emuva, imisipha esifubeni kwenaba.

3. Elula. Noma yimuphi uhlobo oluthile lokuzivocavoca kufanele abe lula ukuze uqedele nokunyakaza bushelelezi, okuvumela imisipha yokwelula, kwenze enetjhuguluko imilenze, izingalo kanye esifubeni.

Ngokushesha ngemva ukubulawa kwabo main umsebenzi okubuyisela, elula, ubeke izandla zakho up. Futhi ngilulekela, kancane donsa umoya. Ukufinyelela iphuzu esiphezulu, ngivuka ku tiptoes, ukubamba umoya imizuzwana embalwa. Futhi ngokucijile uphumule, ukwehlisa izandla zakhe, eguqa umzimba okhalweni futhi iyaphuma ngokucijile. Kuyasiza ukuba bafeze lo nqubo elula eziphumulele ngemva "kunzima" umsebenzi ngamunye.

Ukuze esisuka imilenze, ukuphinda ukuhlaselwa. Hand nomzimba ngeke asondele isivivinyo esilandelayo. Hlala phansi ukuma "khono le-lotus" (imilenze yakhe sawela nezandla zakhe uhlezi ngamadolo akhe, izintende up). Khokha umoya, ubeke izandla zakho phezulu, yokwelula umzimba wonke (hhayi kubhekwa kusukela phansi) ngoba izandla. Kancane exhale bese ubuyela izingalo ukuqalisa isikhundla.

Beka isandla esisodwa ezweni imilenze zihlangene. Uma kuwukuthi esandleni sobunxele, uthola enyakazayo kancane umzimba wonke ohlangothini lwesobunxele. Isandla sokunene futhi uthathe eceleni ngaphandle kokuma uphakamisele. Finyelela ke. Ngokulandelayo, sehla isandla sakho kuze kufike ohlangothini lwesobunxele, eguqa nomzimba wayo wonke ngemuva esandleni sakhe. Nweba ukuze wonke imisipha isigamu kwesokudla umzimba simanzonzo, "sisalokhu." Khona-ke kancane ukubuyela isandla sakho sobunxele kuya indawo yokuqala. Phinda ngesandla sakho sokunene. Lo msebenzi - siyindlela esikhulu ukuqeda elinye "fizminutki".

Ngakho, i-jikelele umzimba ekutfutfukisa - a ukunyakaza emangalisayo elula, izakhiwo, okuyinto efundisa esikoleni (amakilasi imfundo ngokomzimba). Futhi ukuzonda ngesizathu esihle: kuwusizo ngempela. Asiza ugcine umzimba usesimweni esihle ngokomzimba. Lokhu kubalulekile ikakhulukazi umsebenzi engqondo, angahlali ongaphakeme ngokuqondene nohambo beshayela futhi ngenxa nezinye izinzuzo zokuphila kwanamuhla.