I-Callanetics - yintoni emgangathweni kwaye inika ntoni?

Kuza kubekho, kukho inamba enkulu kwimidlalo, eneenzuzo kunye nezilungelelaniso. Ngoku kutshanje, ukugqithiswa kwamanye amazwe kukuthi i-Callanetics, enceda ekuphuculeni ubunzima kunye nokuphucula imeko yomzimba wonke.

I-Callanetics - yintoni ukufaneleka?

Eli gama liqondwa njenge-gymnastics, eyinkqubo eyinkimbinkimbi yokuzivocavoca ejoliswe ekutheni i-contract and stretch muscle. Inzuzo yaso eyona nto kukuphuhliswa kwemisipha ekhoyo ngokungazibandakanyeki kwiziqhelo zokuqala. I-callanetics esebenzayo yokulahleka kwesisindo, ukuphucula ukuma kwimeko kunye nempilo yomzimba wonke. Olu hlobo lokuqina luyaziwayo phakathi kweenkwenkwezi zokubonisa ishishini.

I-Callanetics - imbali yemvelaphi

Uhlobo olutsha lwama-gymnastics lubonakala kwiminyaka yama-60 ye-20 leminyaka, kunye no-Callan Pinckney beza naye emva kokubuya kwakhe ehambo olude. Imithwalo ethe xaxa yakhokelela ekubeni wayenentlungu emhlane nasemadolweni, oko, ngokutsho koogqirha, kunokugqithiselwa kuphela ukubonga kutyando. Le ntombazana yavuma oko kwaye yaqala ukuceba izinto eziye zanciphisa. Ngenxa yoko, i-callanetics iholele kwi-tonus emzimbeni, izikhwebu zomelele kwaye zanciphisa ukuvakalelwa okubuhlungu.

I-Callanetics ilungile

Ukuzivocavoca okulula, okubizwa nangokuthi "ukukhathazeka," kubandakanya imisipha yazo zonke iindidi. Isisombululo esihle kakhulu sino-callanetics somfanekiso ocacileyo, kuba iyure yoqeqesho ilingana neeyure eziliqela ze-aerobics. Ukusetyenziswa kwee callanetics kulandelayo:

• phucula i metabolism;
• ngokuqinisekileyo ichaphazela inkqubo ye-nervous;
• ilungisa i-posture;
• ukhulula intlungu emva kunye namaqela;
• ukwandisa ukuguquguquka kwemisipha;
• kunciphisa ubunzima;
• toni uphela umzimba wonke.

I-Callanetics - ingqinano

Ngaphandle kokuqwalasela ukulula kokuzivocavoca kunye nenzuzo enkulu, kukho inqununu yokuchasana okufuneka yaziwe kwaye iqwalaselwe.

1. I-Gymnastics Callanetics ayikhuthazwa ngezifo ezinzulu ezihambelana nentliziyo kunye nemithambo yegazi.
2. Kubalulekile ukuyeka ukuqeqeshwa konyaka kunyaka emva kokungenelela, kuba umzimba kufuneka uphucule. Emva kwecandelo le-caesarean akukhuthazwa ukuba asebenze kwiminyaka eyi-1.5.
3. Abantu abanengxaki yokujonga amehlo bayacetyiswa ukuba badibane nodokotela kuqala.
4. I-Callanetics inqatshelwe ukuba i- asthma , i-hemorrhoids kunye nemilenze ye-varicose, kunye neengxaki ezinzulu ngomgudu.

I-Callanetics - isethi yokuzilolonga

Kukho iingcombolo eziqhelekileyo malunga nokusebenza kwemisebenzi ye-callanetics.

1. Ukuba kukho ithuba, kungcono ukwenza okulungileyo phambi kwesibuko, ukwenzela ukubeka iliso ngokuchanekileyo okanye cha, ukuqhutyelwa kwenziwa.
2. Ukwenza ama-kallanetike umzimba, kufuneka uphefumle kwisigqi sokuqhelekileyo, njengokuba nayiphi na ukulibazisa ekuphefumla kuyakuchaphazela kakhulu umphumo.
3. Ngexesha loqeqesho, akufuneki kubekho ukunyakaza okuzenzekelayo. Phinda usebenze rhoqo ngama-30-100 amaxesha.
4. Abaqalayo bacetyiswa ukuba baqale ngezifundo ezintathu ngeveki, okumele kuhlale malunga neyure. Xa isiphumo siphumelele, ngoko unako ukuqeqesha ngaphantsi. Ukugcina umlo okwaneleyo imizuzu eyi-15. imihla ngemihla.

Ukuhlawula i-Callanetics

Ukuba akukho xesha lokuqeqeshwa ngokugcwele emini, ngoko yenza umrhumo olula, owenza ngokuqhelekileyo, ukukhokelela kwiziphumo ezilungileyo. Unika i-callanetics ukulahleka kwexabiso lokunciphisa umzimba ngendlela efanelekileyo:

1. Hlala phantsi, ujikeleze ngqo kwaye ugobe imilenze yakho. Ngenye indlela, vula izitho, ugcine izandla zakho phambi kwakho. Emva koko, sasaza izandla zakho kumacala kwaye uqhubeke ulungisa imilenze yakho.
2. Zibeke phantsi emilenzeni yakho. Yibambelele ngaphantsi komgangatho. Nciphise imilenze yakho ukuze ufinyelele ukuxhatshazwa okukhulu kumaphephandaba. Ukuba oku kunikwa kalula, gcina imilenze yakho iqonde.
3. Jikela kwisisu sakho kwaye welula izandla zakho phambili. Ngelo xesha liphakamisa isifuba sakho phantsi kunye nomlenze owodwa. Emva kokulibaziseka kweminye imizuzwana embalwa, yehla phantsi, uphinde uphinde uye ngaphesheya.
4. Enye i-callanetics inikezela ngolo hlobo: uhlale phantsi, uthumele ubunzima bomzimba kwelinye icala kwaye uhlezi entanyeni. Umlenze ongezantsi uphendukela phambili, kwaye enye iguqa emadolweni. Ngezantsi uzakuphumla ngesinye isandla. Ubambe umlenze ochanekileyo kwisisindo somlinganiselo omkhulu wexesha, uze ulandele enye enye.

I-Callanetics - ukulolonga

Kukho na ubunzima kunconywa ukuba kubandakanye ukunweba, apho unokunciphisa ukuxhatshazwa kwemisipha kunye nokwenza izihlunu zibe zikhulu. Uqeqesho lwe-callanetics lungabandakanya ukuzivocavoca okunjalo:

1. Zibeke phantsi, wusakaze imilenze yakho ububanzi ngangokunokwenzeka kwaye uphumle kuzo ngezandla zakho. Yithwala iithambeka njengentwasahlobo.
2. Thetha emhlane wakho, welula imilenze phambi kwakho, kwaye ubeke iingalo zakho kumacala emacaleni. Gcina umlenze wesobunxele emadolweni nomoya phezu kwesokudla. Kule meko, i-scapula evela kumgangatho akufanele ifike. Yenza ukunyakaza okufudumeleyo kwicala lomgangatho. Yenza ngaphesheya.

Callanetics zesisu

Isisu esisisigxina kunye nesicatshulwa esihle siphupha kumantombazana amaninzi kwaye akunzima ukuyifeza. I-Callanetics yesisu kunye namacandelo aya kucedwa:

1. Ulale phantsi uze ubambe imilenze ubunzima, uwagubungele emgqeni. Ukuphambana nokuphumla xa uphakamisa, ubambe izandla zakho emva kwentloko yakho. Emva koko, gudula izandla zakho phambili kwaye uqhubeke nokusebenza.
2. Xa usesimweni esifanayo, faka amadolo akho avuke kwibala elibanzi. Yenza lo msebenzi kumabini amabini ukuphuma kweempawu ezimbini: kuqala uphakamise isicapula, ubambe izandla emva kwentloko, uze ukhulise umqolo osezantsi, ulula izandla zakho.
3. Musa ukutshintsha isikhundla, faka umlenze owodwa uguqa emadolweni. Ukuzibamba ngokutsala umgca olwahlukileyo emadolweni.
4. Phakamisa umzimba uze uphumle kwiindawo zakho. Phakamisa imilenze uze ubambe kwi-angle efanelekileyo. Ngenye indlela ulungelelanise unyawo olwesobunxele okanye olunene. Emva koko, ulungelelanise izitho kwaye uyancipha phantsi kwaye ubaphakamise, ungathinti umgangatho.
5. Ungatshintshi isikhundla, lungisa imilenze yakho, uze uyihlambele emacaleni. Kulo msebenzi, i-quadriceps ye-hip isebenza.
6. Ukuhlakulela imisipha ye-oblique, i-callanetics inikezela oku: sebenzisa ukulinganisela, oko kukuthi, gcina umzimba uqonde kwaye imilenze igubude ngamadolo, kwaye ugxininiso lufanele lube kwiintonga. Yenza i-twisting lateral, ehamba ngezandla, ke enye indlela, ke enye. Emva koko, gcina ityala kwindawo ehamba phambili kwaye wenze ukuxuba kunye nokusasazeka kwezandla kumacala.
7. Kwimeko efanayo, lungisa imilenze yakho ngomnye, kwaye gcina izandla zakho phambi kwakho.
8. Uxoxe ngecala lakho, ugxininise kwi-elbow, kwaye ubambe isandla sakho esinqeni. Kule ndawo, pha kamisa imilenze yomibini. Yenza kumacala amabini.
9. Musa ukutshintsha isikhundla, faka umlenze ophezulu. Phakamisa ingalo yakho ngaphezu kwentloko yakho, uphakamise iinqunqa zakho phantsi uze ugobe ngokubanzi. Yenza amacala amabini.

I-Callanetics yemilenze namathanga

Abasetyhini abaninzi bakhononda ukuba banamaqabunga amaninzi awonakalisa isibalo, kodwa kukho ukuzivocavoca okulula ukwenza imilenze ibe yincinci:

1. Ukuhlala phantsi, welula imilenze phambi kwakho. Gcina umlenze omnye emoyeni, kwaye enye iguqa emadolweni, ngelixa ugcina umqolo wakho kwindawo ephakamileyo. Yenza iminyango yokujikeleza ngaphakathi nangaphandle. Phindela ngaphesheya.
2. Hlala emlenzeni womlenze omnye ukuze i-shin ifane nomzimba. Gcina omnye umlenze (osebenza) kwicala ugobile emadolweni. Izandla zihlala phantsi, zixhomekeke phambili. Yibambe ngaphantsi komgangatho uze uyibuyise ngenzame, njengokungathi ugxotha isithende ngokubhekiselele eludongeni olungabonakaliyo. Phindela ngaphesheya.
3. Kukho kusetyenziso lwe-callanetics umthambo wokulahlekelwa kwesisindo seenyawo, apho uya kuhlala khona kwicala lakho, ugxininiso kwi-elbow. Gcina umlenze ophantsi ngokuthe ngqo, kwaye okwesibini - ubeke phambili ngokusemandleni akho ngaphezu kwedolo. Bamba ityala ngokufanelekileyo. Phakamisa umlenze ongezantsi ngaphantsi komgangatho, kwaye ubambe umthwalo osisigxina ngomzuzu. Phinda kumacala omabini. Ekupheleni kolu bunzima, yenza umsebenzi oqaqambileyo .

I-Callanetics yabasetyhini abakhulelweyo

Umthwalo womzimba wabasetyhini kwimeko ayigcinanga nje kuphela, kodwa ikhuthazwa, kodwa kuphela xa ichongiwe ngokuchanekileyo. Ukuze uqiniseke oku, kufuneka ukwazi ukuba yiyiphi i-callanetics inika, ngoko ke ngokuzilolonga okulula unako ukugcina izihlunu ngetoni, ukulahla intlungu, ukulungisa iimpazamo zangasemva kunye nokulungiselela ukuzala. Ukuqalisa uqeqesho kuyimfuneko kuphela ngemvume kadokotela. Ukunika iziphumo ze-callanetics, kucetyiswa ukuba ujoyine iqela kunye neengcali, njengoko yena ngokwakhe ebonisa ukusetyenziswa kwe-podbreet, ekuqwalaseleni iimpawu zomzimba.