Callanetics - Exercises

I-Callanetics yintlobo ye-gymnastics ejolise ekulahlekeleni ubunzima nokuphucula umzimba. Ucwaningo lwe-Callanet lunceda ukuphucula imetabolism, ukuqinisa imisipha kunye nokuhamba. Isiseko sendlela yokuzivocavoca yi-asanas kwi-yoga, ngoko ke ii- callanetics ziquka ukuzivocavoca kunye nokuziqhelanisa. Ngokuqinisekileyo kufuneka uhlolisise ukuphefumla kwakho, kufuneka kube nokuzola kunye nesigqi. Ukuzivocavoca kwenziwa ngokukhawuleza - emva kokuthatha indawo ethile, kufuneka uhlale apho imizuzu embalwa. Olu bunzima luqukethe uqeqesho lwama-29 olujoliswe ekusebenzeni izihlunu, eziqhelekanga ezingabandakanyeka kwaye zibonakala zikhutshwe. Akukho imfuneko yokwenza zonke iimvavanyo, kubalulekile ukugxininisa iingingqi zeengxaki kwaye ngokukhawuleza ziya kufumana iziphumo ezilungileyo. Iiklasi kwi-callanetics zithandwa kumaziko okufaneleka. Ukuba akukho xesha lokuba tyelela, unokukwazi ukujongana lula neefowanetics kwindawo yakho yasekhaya. Kukho izinto ezisisiseko zokufunda, ukukwazi ukuqhubeka nokuziqonda olu hlobo oluqhelekileyo lwe-gymnastics.

Inkomfa yokuzivocavoca kwi-callanetics

1. I-Callanetics - ijika kwi- press . Ukulala phantsi, imilenze iphakamisa kwaye iguqa ngamadolo. Izandla emva kwekhanda, iindlovu zihlukaniswe ngamacala. Siphakamisa intloko kunye namahlombe size sifinyelele ngamadolo. Sihlala sihlala kule ndawo ngomzuzu. Qala ngexesha ezili-10.
2. I-Callanetics yokushicilela. Ukulala emhlane wakho, iinyawo zakho ziphakamisa. Izandla zifanele ziqonde iingcambu. Intloko kunye namagxa aphethwe ngamadolo. Ngeengalo ezigqityiweyo, sitshintshela phambili naphambili. Siphinda amaxesha angama-20.
3. I-Callanetics yesisu kunye namacala. Ukuhlala phantsi, imilenze ibhalwa kwicala. Umlenze omnye ugoba emadolweni, omnye ugoba ngaphantsi kunokwenzeka. Sizama ukuyibamba ngezandla zethu kwaye sihlale kule ndawo imizuzwana engama-60. Phinda lo msebenzi ngomnye umlenze.
4. I-Callanetics yamatye kunye namathanga. Sigxininisa kwizandla, ubuso bujonge ngaphantsi, sizama ukugcina umqolo wethu ngqo. Siphakamisa umlenze omnye, sihlala kule ndawo ngomzuzu. Emva koko sinciphisa kwaye sikhulisa umlenze wesibili. Senza enye imilenze emibili ngamaxesha.
5. I-Callanetics ye-back and chest. Sigxininisa kwizandla nangeenyawo, siguqa ngamadolo, siphakamise izandla zethu, sivule umqolo wethu. Sihlala kwindawo ye-60-90 imizuzwana kwaye sibuyela kwindawo echaseneyo. Phinda kathathu.
6. I-Callanetics yeenyawo. Emazantsi, imilenze isasazeka. Ngomzimba wonke siguqa, imilenze ayifuni. Sihlala kule ndawo ngomzuzu kwaye sinyuka ngokukhawuleza kwisikhundla sokuqala. Phinda usebenzise izikhathi ezili-10.

Iingcebiso ze-Callanetics kubaqalayo

1. Kufuneka iphinde iphindwe ngokuphindaphindiweyo kwezo zindlela ezingabonakaliyo. Injongo ephambili yokuzivocavoca ayiyikulimaza, kodwa ukuzisa ukukhulula kunye nenhlalakahle.
2. Emva koqeqesho lokuqala, kunokwenzeka ukuba ungeze iikhilogram eziliqela. Ungakhathazeki - iiveki ezimbalwa zokuqeqeshwa kunye nobunzima obuya kuqalisa ukuhla.
3. Ukuze wenze kakuhle iimvavanyo, kufuneka ujonge ngokwakho. Ukuba iiklasi azikho kwindawo yokuzivocavoca nomqeqeshi, ungafaka isibuko kufuphi nawe.
4. Iiklasi kufuneka ziqhutyelwe kwindawo ekhululekile, apho kungekho nto ikhusela, ukubandakanya umculo okhuthazayo. Imeko ephambili - ungaphazanyiswa kwaye ubukele ukuphefumula okufanelekileyo.

Izibonakaliso zomsebenzi

Njengawuphi na umdlalo, i-callanetics inezichaso zayo. Kungcono ukuyeka uqeqesho ukuba kukho iingxaki zamehlo, njengokuba zinokuba nzima. Ekubeni kwimizila ye-intervertebral hernias kunye nezinye iindidi ze-scoliosis, kungcono ukhethe i-callanetics ukubhada. Ngeemvini ze-varicose, kungcono ukuba ungenzi umlenze wokuzilolonga. Xa kwenzeka ukuba kwenziwe umsebenzi, izifundo kufuneka zihlehliselwe ubuncinane ngonyaka.