Ngaphandle kwamathandabuzo, zininzi iindlela zoqeqesho onokuzenza ngokukhululeka ekhaya. Ngesi sizathu, ixesha ngalinye sithanda ukwenza ukuhlanganiswa kwazo zonke iinketho ezahlukeneyo esinazo. Ngokufika kwesiqhelo ebomini bethu, asisoloko sinalo ixesha lokuya kwindawo yokuzivocavoca. Ngoko, oku isikhewu sesiqhelo Kuya kulunga ukwenza umzimba wakho usebenze.
Nangona kuyinyani ukuba bonke baya kukhuthazwa, iimpundu, isisu kunye nemilenze iya kubandezeleka kakhulu. Uyakwazi ukunyenyisa uphinda-phindo kunye nothotho ngokweemfuno zakho. Yiyo loo nto sihlala sicebisa ukuba siqale kancinci kancinci kwaye sinyuse. Yindlela egqibeleleyo yokuqinisekisa ukuba inkuthazo ihlala ikhona kwaye awudinwa kutshintsho lokuqala.
I-GAP yesiqhelo ngamaplanga
Nangona isoloko ingumthambo esiwuphinda kwiinkqubo ezininzi, kungenxa yokuba siyifuna ngokwenene ukuze isebenze umzimba wethu. Ke, akukho nto ifana nokukhetha ezinye iipleyiti apho uya kungqiyama kwiingalo zakho, kodwa sele uyazi ukuba amandla ahamba kwindawo yesisu. Kuya kubakho apho kufuneka ugxininise kwaye ukhontrakthi yendawo. Ngexesha elifanayo, uya kuxhomekeka kwiibhola zeenyawo zakho kwaye ugcine ukuma okuthe tye, ngaphandle kokunyanzelisa umqolo ophantsi. Qala ukubamba nje imizuzwana embalwa kwaye kancinci kancinci uya kwandisa ixesha.
Ibhulorho emagxeni
Ngomnye umthambo onokuthi uqheliselwe zombini kwi-GAP yesiqhelo kunye nakwizifundo ze-pilates. Imalunga nokulala ngomqolo kwaye ungqiyame ngeentende zeenyawo zakho. Kancinci kancinci siya kulayisha umzimba, kodwa hayi kwibhloko, kodwa ngokuvula i-vertebrae nganye. Kufuneka sivume isivumelwano sommandla wesisu kwakhona xa sinyuka kwaye siphumle xa sihla. Umzimba uya kuhlala uxhaswe emagxeni rhoqo xa unyuka. Khumbula ukuba kule meko, ngaphezu kokuzivocavoca ngokwawo, kubalulekile ukuba uthathe umoya wakho.
Band imiphunga
Kwindawo yomlenze, kunye neempundu, imiphunga inokuba yeyona ndlela ilungileyo. Nangona kule meko, siza kubanika i-twist, kuba sibanzima nge-band elastic. Kufuneka ubeke le ncedisi kwindawo engezantsi yemilenze, ngaphantsi kweedolo. Xa sele ulungile, kuya kufuneka usasaze imilenze yakho ecaleni, ukulawula ukugoba umlenze omnye kwaye wolule omnye de wenze umkhondo ngokwawo. Ibiza kancinci ngenxa yokuqina kwebhendi, kodwa yiloo nto ibalulekileyo ukwenza amandla ngakumbi kunye nethoni yemilenze yethu.
khaba umva
Xa sisenza i-GAP routine okanye sisiya eklasini kolu qeqesho, kukho omnye umthambo ekungafuneki ubekelwe bucala. Konke malunga nokukhaba ngasemva. Ukuyifumana, kufuneka sifike kuzo zonke ezine, ngamadolo kwaye sixhase iintende zezandla emhlabeni. Emva koko, solula umlenze omnye ngasemva kodwa siguqe ngamadolo. Xa sele sikuloo ndawo, siya kuzama ukuphakamisa unyawo kunye nenkontileka ye-gluteal part. Kubonakala kulula, kodwa kuyinyani ukuba emva kokuphindaphinda kaninzi iqala ukubiza imali encinci.
isometric squat
Ukuthetha ngeendleko, apha sinomnye umthambo owandibiza kakhulu. Le yi-squat ye-isometric eya kuthi isebenze kwaye ithonise imilenze, ngelixa uqinisa amadolo, usebenze ingundoqo kunye nokuphucula ibhalansi. Konke oku, ukungqiyama ngomqolo wakho eludongeni, ukugoba amadolo akho ngokungathi uza kuhlala phantsi kwaye ubambelele imizuzwana embalwa. Amathanga akho kufuneka adibane nomhlaba kwaye amadolo akho adibane ne-90º! Ubunzima kufuneka bubekwe phantsi kweenyawo. Thatha umoya kabini kwaye uphumle.