Kukholelwa ukuba ukuqeqeshwa ehholo kunika umphumo obalaseleyo wokufezekisa injongo, njengokunciphisa ubunzima okanye ukukhulisa umthamo womzimba. Iiklasi eziqhelekileyo aziyi kukhululeka nje kuphela, kodwa zize zenze i-corset ye-muscular, eyenza isibalo sinye slim kwaye silingane.
Indlela yokuphuhlisa imilinganiselo yokuzivocavoca kwi-gym for girls?
Kukho iingcebiso ezininzi ezibalulekileyo abaqeqeshi abaqeqeshiweyo nabadlali bezemidlalo banikela:
- Kucetyiswa ukuphuhlisa kwangaphambili inkqubo yokuba ungene ehholo uze ukwazi oko kufuneka ukwenze.
- Ukuqala kuyimfuneko ngobunzima bokuqeqesha okuncinci eklasini lokuzivocavoca eliza kunika ithuba lokuphila ukuze lusetyenziswe ukulayisha. Ngesifundo ngasinye, kuyafaneleka ukuba kunzima ukuyinkqubo.
- Iiveki zokuqala ezintathu zinconywa ukuba ziqeqeshwe ngaphaya kwezihlandlo ezintathu, eziya kuvumela ukuba izihlunu zibuye zibuye zibuye ziqheleke ngokuqhelekileyo.
- Ukuzivocavoca kufuneka kwenziwe kwi-pulse ephezulu, oku kuya kubangela ukutshisa okutshatyalaliswa kwamanqatha angaphantsi.
- Qala nayiphi na iseshoni yoqeqesho ngokufudumala, kwaye iphele nge-hitch.
Inkqubo yokuzivocavoca kwi-gym for girls
- Ukuzivocavoca. Kubalulekile ukufezekisa imimiselo "ukukhokela-ukuxuba". Kunconywa ukuphakamisa imilenze njengoko kunokwenzeka. Kubalulekile ukuba ungadli. Xa unciphisa imilenze, kucetyiswa ukuba uhlale kwimigqa emibini. Phinda amaxesha angama-30.
- Ukuzivocavoca ngesisu esiswini . Ukuphakamisa isiqu kwisihlalo saseRoma. Ukufikelela kwiziphumo eziphezulu, kufuneka uwele iingalo zakho phambi kwakho uze ufake iintende zakho kwii-collarbones zakho, cinezela i-chin kwi sakho esifubeni uze wenze i-slopes isigamu se-amplitude. Ngaba ukuphindaphinda kwama-20.
- Ukuzivocavoca kwimisebenzi yokuzivocavoca kwimisipha yomva . Hlalani kwi-simulator yebhloko enzulu njengoko kunokwenzeka kwaye nibambe iqhosha lebhokisi yokulandelana ukuze iintendelezo zisondele kumgama ophakathi. Ukuqinisekisa ukuba isibambo asikuthinteli intloko xa wenza umsebenzi, kulungele ukuguqa ngokukhawuleza. Ukukhupha ibhloko emva kwakho kwamaxesha angama-20. Umthwalo oyintloko kufuneka ulandelwe ngamacangca. Qinisekisa ukuba izibonda zakho zikhomba.
- Ukuzivocavoca kwezandla . Thrust dumbbell ukuya okhalweni. Inkqubo yokwenza lo msebenzi kwindawo yokuzivocavoca yile ndlela ilandelayo: imilenze ifanele isasaze ububanzi begxa, ngelixa iguqa kancane emadolweni. Inxalenye esemgangathweni yomzimba kufuneka ifakwe phambili, malunga nama-45 degrees. Beka izandla phantsi. Emva kokungenelela, zixininise ukuzithengisa, kwaye ekuphumeni kwe-exhalation kwehla. Udinga ukuphinda amaxesha angama-30.