Iinkqubo zokuzilolonga ezinxulumene nezakhono, zikwabizwa ngokuba kukuzilolonga okusebenzayo, ukuphucula umdlalo kunye nokuphucula ukusebenza kwayo yonke imihla. Ezi nkqubo zihlala zibandakanya ukuzilolonga kwangaxeshanye kusebenza amaqela ahlukeneyo emisipha.
Ithiyori yePatheni yeDynamic
Ukomelela okunxulumene nobuchule kusekwe kwithiyori yendlela eguqukayo yokufunda ngemoto, ethi ingqondo yakho isebenza ngakumbi ekukhunjuleni nasekuguquleni iipateni zentshukumo, ngokuchasene nokuzilolonga kwezihlunu. Ukuzivocavoca nge-squat, umzekelo, kufana neentshukumo ezithile zemidlalo. Umatshini wolwandiso lomlenze, ngokwahlukileyo, kukuzikhetha okungafaniyo nakuphi na ukusebenza.
Amanqaku afanelekileyo- Iimodeli zeBikini Fitness
- Iingcebiso ezili-15 zokuSebenza
- Amalungu amaLungu afanelekileyo
Sebenzisa ithiyori yendlela yokuguqula uyilo lweenkqubo zokomelela komzimba kunokuphucula iipateni zokugaya izihlunu. Ukusebenza kwentshukumo kuhlala kuchaphazeleka kulandelelwano apho imicu yemisipha ibizwa khona ukuba idlale. Imidlalo yeRotary, enjengegalufa, intenetya kunye nekayaking ingaqala ngokuhamba okuqala esinqeni, emva koko kulandele ii-oblique kunye namagxa. Intshukumo ayinakuba namandla kangako ukuba iqalwe emagxeni.
Umahluko phakathi kwesiqhelo kunye nobuchule obuhambelana nobuchule
Ukunyamezela iAerobic kunye nemisipha, amandla emisipha kunye nokuguquguquka yimizekelo yokomelela komzimba. Inkqubo yoqeqesho lwamandla emveli, i-aerobic kunye neenkqubo zokuzilolonga eziba namandla zonyusa la malungu omzimba womzimba. Ngokwahlukileyo, ibhalansi, ulungelelwaniso, amandla, amandla, ixesha lokuphendula kunye nesantya zizinto ezinxulumene nobuchule bokuqina.
Ukuphuhliswa kwezakhono kunye nokuqina komzimba ngokubanzi akukodwa. Isantya, umzekelo, sifuna ukomelela kwentliziyo kunye nokuqina kwemisipha. Amandla emisipha, kunye nokungalingani kwemisipha kuya kuchaphazela ubume be-static kunye namandla, kunye nolungelelwaniso. Ukuba bhetyebhetye okungonelanga kunokuthintela ixesha lokuhamba kunye nokuphendula.
Ibhalansi
Ibhalansi ichazwa njengokwazi komzimba ukuhlala kugxile kwisiseko senkxaso. Inxulumene ngokuthe ngqo nokuqonda, okuyilwaziso lomzimba ngendawo emajukujukwini. Ukushushuluza eAlpine nakwilizwe elinqamlezayo, ukuhamba ngebhodi ekhatywayo, ukutyibilika kwisikhephe nokuhamba ngebhayisikile kufuna ibhalansi, kodwa kuyafuneka nakwimisebenzi engeyiyo eyemidlalo enjengokuhamba phezu komkhenkce, ukulinganisa ibhasi okanye uloliwe okanye ukuhamba eqongeni elihambayo kwisikhululo seenqwelomoya.
Iinkqubo zokuzinza kwebhola, uqeqesho lwe-bosu kunye nokuzivocavoca kwebhodi yokulinganisa kwandisa ibhalansi Yenza iintshukumo ezilinganisa umsebenzi onqwenela ukuwenza.
Ibhalansi ithintelwa kukungalingani kwemisipha. Ukungalingani kwe-hamstring / quadriceps, umzekelo, kuya kubangela ukuba imilenze i-hyperextend endaweni ye-flex. Ukuba oku kwenzeke kwithambeka lokuskiya, ungawela umva.
Ubuchule
Ubuhle buchazwa njengokukwazi komzimba ukuphendula kwisikhuthazo sangaphandle, ukutshintsha isalathiso kunye nokuphendula ngokukhawuleza ngaphandle kokuphulukana nebhalansi okanye ukuguqula ulungelelwaniso lwasemva. Inxulumene ngokuthe ngqo nexesha lokuphendula. Abaqeqeshi bezemidlalo basebenzise igama elithi 'ixesha lokuhamba' ukuchaza ixesha eliphakathi kokuphela kwexesha lokuphendula kunye nentshukumo ekhethiweyo ukuphendula kuyo. Ukunciphisa ixesha lokuhamba yinjongo yeenkqubo zoqeqesho lobuchule. Ukhuphiswano lobugcisa bemfazwe kunye nayo yonke ibhola kunye nemidlalo ye-racquet ifuna ubugqwetha, kodwa ikwabalulekile kwimisebenzi yemihla ngemihla, enjengokutsiba usuke kwimoto esondela ngokukhawuleza. Uqeqesho lwebhola yamayeza, intambo yokutsiba kunye nokuzivocavoca ileli yokunyusa ngokufanelekileyo ukuphucula ukomelela kunye nokunciphisa ixesha lokuhamba.
Ulungelelaniso
Ulungelelwaniso luchazwa njengokuhambelana kwemisipha okanye amaqela ezihlunu ekwenziweni kwentshukumo. Kuyathakazelisa ukuqaphela ukuba ezinye izichazi magama zichaza 'ukungalungelelani' 'njengokusilela kwesicwangciso, indlela kunye nocwangco.' Ukuhambelana, intshukumo elungelelanisiweyo ke ngoko ifuna izihlunu zomzimba ukuba zisebenze kwaye zisabele ngendlela ehlelekile. Cinga ngeokhestra. Ukuba ubeka icandelo lobhedu ngaphambili kweqonga, baya kusirhola isandi seevayoli kunye neefleyiti. Isandi siya kugqwetha. Umzimba wakho usebenza ngendlela efanayo. Ukuba izihlunu zakho ezikhulu zisebenza nzima kunezincinci zakho, ukuzinzisa izihlunu, iintshukumo zakho ziya kusilela ukuvisisana, kwaye kujongeka kungalungelelananga. Ukudibanisa ukulinganisela kunye noqeqesho lobuchule kuphucula ukulungelelanisa, kodwa kuba kukho izinto zengqondo zokulungelelaniswa, iiklasi ezinikezela nge-aerobic choreography nazo zinokuba luncedo.
Iinkqubo zokuzilolonga ezinxulumene nezakhono azonwabisi nje ukuzenza; ziyakunceda ukonwabele umdlalo owuthandayo.
