Oxisayz kunye noMarina Korpan

I-Oxisase yindlela yokuphefumula yokuzivocavoca, eza kuthi zivela eU.SA, apho zithandwa kakhulu. Le yindlela enhle yokuphucula umzimba, ukuzalisa zonke iiselingi nge-oxygen kwaye ulahlekelwe ngokukhawuleza ngokuvakala. Le ndlela ifanelekile nakumama omncinci abaphulukana nokuzala. Ngokungafani nendlela eyaziwayo ye-Bodyflex, u-Oxisayz udlula ngokuthula, ngaphandle kwemimoya emnandi, ebaluleke kakhulu kumama oselula. Kwi-intanethi, unokufumana lula umsebenzi kunye ne-oxysize kunye no-Marina Corpan, ekhoyo ukubonisa ukuphunyezwa kwelungu ngalinye.

I-Technique ye-oxysize kunye noMarina Korpan

Ingcaciso echanekileyo yezenzo ayiniki umphumo onjalo, njengevidiyo, enika umphumo wobukho bomfundisi. Inkqubo yokuxilisa nge-Marina Korpan kulula ukuyiqonda, ngoko ke, kunye nokufunda le nqaku, qiniseka ukuba ubuyekeze ividiyo.

Into ebaluleke kakhulu kwi-gymnastics yokuphefumula, yinyani, indlela yokuphefumula. Ingachazwa ngolu hlobo lulandelayo:

1. Phefumla. Sukuma uqonde, uguqa ngamadolo akho. Ngangoko kunokwenzeka, phucula imisipha ye-press. Gcina amahlombe akho akhululekile kwaye iingalo zakho zihlala zikhululekile. Thatha umoya omncinci kwimpumlo yakho, uphupha isisu sakho.
2. Ukuphefumula kathathu. Ngoku uxinze umxube kunye nemisipha yamathambeka, pha kamisa isisu esiswini. Kule ndawo, yenzeke kathathu, ugcwalise imiphunga ngomoya ngangokunokwenzeka.
3. Umkhumbi. Gcwalisa umlomo wakho kwiphubhu, ngokukhawuleza udwebe esiswini sakho uphefumle umoya ngomlenze omncinci. Gcina uxinzelelo lomzimba.
4. Ezintathu zokuphuma. Ngoku ukhulule imiphunga ngokugqibeleleyo, wenze izifudu ezintathu ukuze uzilungiselele ukuphefumlelwa okuzenzekelayo.

Lo mjikelo kufuneka uphindwe ngokuphindaphindiweyo ngamaxesha angama-10. Okokuqala, qinisekisa ubuchule, uyenze yonke into ngokuchanekileyo ngokubhekiselele kwinkcazo, kwaye emva koko unokuqhubeka nokufunda ngokuzivocavoca.

U-Oxisayz: uqeqesho kunye noMarina Korpan

Ukuba sele usukwazi ukuphefumula, ungatshintsha kwi-Oxysayz gymnastics kunye no-Marina Corpan. Qalisa ngeendlela ezilula kunye nokuzenzekela ngokuthe kancinci kwiinkcukacha zakho eziyinkimbinkimbi.

1. Ukwandiswa kwangaphandle. Thatha indawo yokuqala yokuphefumla. Yiphakamise isandla sakho sokunene, susa umzimba ngakwesobunxele, ugobe umzimba kumathambo e-pelvic. Ukususela kule ndawo, yenza umsebenzi wokuphefumula (4 imijikelezo). Icala ngalinye, udinga ukuphindwa kathathu.
2. Izikwele ezidongeni. Phindela umva wakho eludongeni. Kancinci kancinci, udibanise eludongeni ngomqolo wakho. Xa iinqumlo zisemgceni ohambelana nomgangatho, zifake iintende kwiintloko zesifuba, udibanise izibonda kumacala. Ukususela kule ndawo, yenza umsebenzi wokuphefumula (4 imijikelezo). Yenza okuphindwe kathathu.
3. Push-up. Yima ubuso kumdonga, gcina izandla zakho phezu kweso sifuba, gcina iintendelezo ziyafana. Yenza i-push-up ukusuka eludongeni, phawula ingongoma yoxinzelelo oluphezulu kwaye ume apha ngeli thuba kwii-tiptoes. Xa uziva uxinzelelo lwazo zonke izihlunu, yenza umsebenzi wokuphefumla (ii-4-cycles). Phinda kathathu.
4. Ukugxotha. Yima ngokuqinisekileyo, iinzwane zeenyawo zibukeka zingaphakathi. Yenza isikhala esingacacanga, uze ucinezele phantsi phantsi ukuba unqwenela ukusasaza ngeenyawo zakho. Yenza amaxesha amane ukuphefumula. Phinda kathathu.
5. I-push-up kusuka esihlalweni. Hlala emngceleni wesihlalo, uhlale esihlalweni ngezandla zakho. Ukutshintshela izikhwebu phambili kwaye uzive uxinzelelo lwazo zonke izihlunu. Inkxaso iya kwizinzwane zeenyawo kunye neentende. Hlaziya le ndawo kwaye wenze 4 ukuphefumula. Phinda kathathu.

I-Oxysize inengqiqo kuphela xa uyenza njalo, yonke imihla. Njengamanye eminye imisebenzi yezemidlalo, i-gymnastics yokuphefumula ayiyi kusebenza xa uqeqesho luvela kwimeko kwimeko.