Oksisayz - siphefumla kwaye ukhule ezibhityileyo. Oksisayz ne Marina Korpan

Oksisayz - isakhiwo eyodwa imithambo yokuphefumla ezizodwa, zolule, izinto ezingashukumiyo uqeqesho lokukhulisa amandla, olujoliswe ekunciphiseni inqatha ongama kunye nokomelezwa lulonke emzimbeni womntu. Le nkqubo yavela eUnited States ethandwa kumazwe ico, kuye ngenxa umqeqeshi ngobuchule kunye nomqeqeshi Marina Korpan ogama ividiyo buya busiba ngakumbi zithandwa kakhulu uqeqesho.

A isuntswana imbali kunye siseko ukusebenza oksisayz ubuchule "Ukuphefumla kwaye sikhule obhityileyo"

Danae ndlela ukuphefumla siqulunqwe ntsapho American Dzhil Dzhonson, yona yayakhelayo namatheko ezikhethekileyo esimbaxa umoya wakhe, inyathelo ngenyathelo kwezihlunu olunzulu zolule, ubambe eyingozi static. Le nkqubo ibandakanya iinkalo ezithile Bodyflex, yoga, kunye callanetics Pilates, kodwa liphela indlela elikhethekileyo yokuqala.

Umgaqo nokusebenza oksisayz entsonkothileyo eyakhelwe phezu inxaxheba oksijini kwiinkqubo pathways zomzimba. Njengoko iiseli namanqatha iqanjwa carbon, zingakotshwa oxidized kunye imithambo yokuphefumla ezifanelekileyo, oku kunciphisa umthamo omzimba kwindawo efanelekileyo. Le ndlela ayifuni izakhono ezizodwa okanye izixhobo ezongezelelweyo kwaye ngexesha elinye kuthatha ixesha elincinane - malunga nemizuzu engama-20 ngosuku ngalunye.

Iinzuzo oksisayz inkqubo loqheliso

Lo mgaqo yale nkqubo iqulathe kubulawe ezilandelanayo amanyathelo athile zokuphefumla diaphragmatic, nto leyo ukongeza iingongoma ezimbini ezaziwayo (thatha impefumlo), kananjalo kuquka izinto ezifana dovdoh kunye dovydoh. Ngenxa yokuba le nqubo xesha offline umoya, loo nto ithathwa luncedo ngaphezu kwezinye iindlela ezifanayo.

Plus le program yokuphefumla nje kuphela ukuba balahle kukutyeba agqithisileyo, kodwa ekuphuculeni esemgangathweni impilo yabantu. Ngenxa oksijini Ukwanda ebonakalayo ubuchule umzimba oksisayz "Xa uphefumla kunye nokulahlekelwa ubunzima" ugqibelele kwabo abaphethwe lwegazi, isifo seswekile, iingxaki kunye nenkqubo musculoskeletal kunye nenani nezinye izifo. Uphefumla imithambo normalizes uxinzelelo lwegazi, kuphucula iinkqubo ejikeleza kwaye inceda balungise kwithishyu.

Ukomeleza amaqela umsipha ezinkulu

Nangona iiklasi oksisayz eyakhelwe ukuphefumla efanelekileyo, ngexesha lokubulawa kwabo ebandakanyekileyo isixa esikhulu imisipha. imithambo ezimile DC ombane kunye inyama oxygenation esebenzayo ukuvumela endilisekileyo yokunyuka kobunzima kwezihlunu, nto leyo ibalekisa yokucolwa yento ephilayo.

Oku kuquka extra calories kunye imithamo nokuncipha kwiindawo ingxaki. Ukongeza, izihlunu enamandla - ngundoqo umsebenzi ezisekiweyo yegazi, kwakunye nokuthintela obalaseleyo kwezifo kwenkqubo musculoskeletal.

Amanyathelo kunye Izimo

Nangona kukho inyaniso yokuba inkqubo oksisayz "Thina luphefumle sikhule obhityileyo" kubonakala ukuba kulula kwaye kulula ukuyisebenzisa, oko awulungelanga yonke. Okokuqala, yeyokuba isebenza kakhulu kwabo bantu bazama ukuphelisa iidipozithi elityetyisiweyo esiswini, iingalo kunye umva, njengoko kwelemi ababandakanyekayo inxalenye ephezulu lomzimba. Okwesibini, kukho ezinye iintsilelo - ayithethi ukuba ukujongana abasetyhini abakhulelweyo kunye nabantu kutsha abathe baba nayiphi na imisebenzi. Contraindicated le ukuphefumla umthambo njengabo ezisokolayo izifo ezifana cyst, sokuwa, ithumba ezininzi, ukwanda koxinzelelo intracranial, isifo sezintso, yaye amalungu sokuphefumla. It ayinqweneleki ukusebenzisa obu bugcisa kwakhona kwisithuba kwezifo ezosulelayo kunye wentsholongwane egazini.

Isiphumo Rule yale usebenzisa ubuchule

indlela oksisayz ukunciphisa umzimba lusebenza ngokwenene kuphela kunye isondlo esifanelekileyo kunye nokungabikho nemikhwa emibi. Ukuba kakubi ezityebileyo esimnandi, isiphumo abanakulindelwa kule ndlela uphefumlayo.

Kodwa ukuba yenziwe ekunene otya ngayo, kwakunye ne ulwelo esingena ezaneleyo kuyimfuneko ukuze umzimba izakhi kunye neevithamini, ubuchule oksisayz sisixhobo elihle ekulweni ubunzima abangaphezu kwemfuneko kunye nomthamo. Not emibi siye njalo, kwaye ukuba mvume zempilo, oko akuyi kuphazamisana kunye nezinye umthambo eyaneleyo.

Iingcebiso malunga nokuphunyezwa indlela

Ukuphumeza iziphumo ezinqwenelekayo kufuneka kwiiklasi rhoqo. Eyona ndlela ilungileyo - ukuba imizuzu engama-20 ubuncinane yonke imihla. Yenza ubuchule amaxesha ngamaxesha, nkqu phezu ixesha elide ixesha, akayi kuyitshabalalisa yifuna.

Kufuneka kwakhona alungise ukutya ngemihla - ukunciphisa ukusetyenziswa lokwenziwa, kunye nokutya a lot of ntlobo, kwisigcinakaliso, ekwenzeni, kunye nezinye nezongezelelo efanayo. Menu, iindidi imifuno, iziqhamo, okuziinkozo kunye neemveliso zobisi. Kwakhona ukusetyenziswa imihla kwamanzi ebalulekileyo ngokwaneleyo - iza ukukhawulezisa ukutya nokunceda ukususa amafutha kwemfuneko.

iindlela ezisisiseko oksisayz yokuphefumla kunye nobuchule ukuphunyezwa kwayo

Ngaphambi kokuba uqhubeke ngqo ukwenza umthambo eme ndawonye nezinto ukuzolula, kuyimfuneko ukuba abe indlela yokuphefumla oksisayz ubuchule. Indlela ukuphefumla kakuhle - le yenye yezinto zokuqala wabagagamela le nkqubo, nto leyo ibalulekileyo ukuze kwizigaba ezilandelayo. Le nto kufuneka aziswe ukuzenzekela, sukube kuthatha malunga neeveki ezimbini.

Ukufunda ukuphefumla kakuhle iqulathe izigaba ezininzi:

1. Kufuneka kuthi tye, uthabathe yabe umva, bagobe amadolo zenu kancinci. Emva koko kufuneka azobe isisu, kodwa hayi kakhulu, kwaye kancinane tyhala phambili isinqe.
2. Ngoku kufuneka ukuba uthathe uphefumle impumlo yakho na, Yolule izihlunu esiswini ukuba zifake ngaphezulu Ukuphefumla umoya ezintathu ngokukhawuleza.
3. Oku kulandelwa uphefumle ngomlomo wakho, ziyekelele izihlunu zakho ze uhambisae isinqe umva.
4. Ekupheleni nomphunga elandelwa ezintathu uyakhawuleza ukugqiba ukuhlangulwa emoyeni.

Le ulandelelwano inyanzelekile kwi inkqubo oksisayz "Xa uphefumla kwaye ukuncipha." Uqheliso lomsebenzi lwenziwa kwifomu eme ndawonye iqanjwa imijikelo ezine nendlela nokuphefumla. Kuba abo nje eqala ukuphuhlisa le ndlela, inani kophindo lwe le nkqubo kufuneka ibe amaxesha-10 ubuncinane.

imithambo Basic system oksisayz

Ukuza kuthi ga ngoku, kukho iiseti ezininzi ezahlukeneyo beemvavanyo ukuba oksisayz, kodwa eqhelekileyo zezi zilandelayo:

side elula

Ukuze wenze oku, kufuneka kuthi tye, uthathe amagxa wakho, ugobe amadolo kancinane, phakamisa isandla sakho sokunene phezulu, bagobe naye ngqo ngaphandle liyehla phambili okanye ngasemva. Bamba le pose kufuneka kwenziwe 4 umjikelo sokuphefumla. Imithambo kufuneka uphindaphindwe amaxesha amathathu kwicala ngalinye.

Ukuhlamba odongeni

Kufuneka ukufumana phezulu nxamnye eludongeni, walunguza nayo ngqo, uhlale phantsi. Xa kwamathanga eyayingqalene emgangathweni, kufuneka kuzolula izandla zakho, ezo entendeni esandleni sakhe phambi esifubeni kwaye enze 4 umjikelo zemiphunga. Phinda lo msebenzi kufuneka ibe likriwa-amathathu.

pushups

Kuyimfuneko ukuba ngobuso udonga, engamarhoqorhoqo ezandleni zakhe ngaphambili ekunene esifubeni. Oku kulandelwa push-ups kunye kwindawo uxinezeleko ubuninzi ngeenzwane zakho uze ube umgca phezulu umzimba kumgca othe ngqo. Hlala kwindawo engatshintshiyo kwi imfuneko Ukuphefumla 4. Phinda kathathu.

ukuchopha

Kufuneka ube ilungelo, Ndihleli omncinane phantsi kwaye uqale ukuba amsunduze iinyawo zakho zibe phantsi kangangoko kunokwenzeka. Hlala kule ndawo kufuneka ibe 4 kumjikelo sokuphefumla. Imithambo kufuneka siphindwe kathathu.

Lo mzekelo ungasentla kude epheleleyo, kunye nabo minyaka kuba ngakumbi nangakumbi. izifundo oksisayz kwakhona kwahluka ngokuxhomekeke kwinqanaba ukuntsonkotha impilo yabantu kunye nokusebenza ngokulandelelana iintshukumo. Eyona ndlela ilungileyo - kukuba ukufunda ukusetyenziswa kwale ndlela phantsi kweliso nomqeqeshi ngobuchule kunye nokusebenza ngokuzimeleyo emakhayeni abo olulandelayo.

Oksisayz ne Marina Korpan

izixhobo Oksisayz kwi kwintsimi Russian abathetha sele Bulelani idumile nomqeqeshi ukomelela odumileyo kunye nomqeqeshi Marina Korpan. Wazama ukucinga le ndlela ezizodwa wawabulala ngokukhawuleza wabuya ikwimo entle kokuba luzelwe. In kwizakhiwo umqeqeshi izama ukufumana kakhulu ezingcono kunye umthambo ekhoyo inyathelo ngalinye ngenyathelo ingcaciso. Oku kubaluleke kakhulu ingakumbi abo ndalala nomqeqeshi sobuqu kunye namandla ngenxa yaso nasiphi na isizathu akakwazi ukusebenzisa igumbi qete. Umqeqeshi studio yakhe, apho inkqubo kule ndlela kangangeminyaka eliqela. Marina Korpan Kwakhona umbhali iipasela emininzi beemvavanyo for self-isifundo ekhaya. Abo banqwenela ukuba bagqwese ubuchule Marina oksisayz Korpan nomqeqeshi ngakumbi qho ngonyaka kunye iyayeka ngaphezulu.

Oksisayz - izixhobo elukhuni ngalinye

ubuchule Oksisayz "Ukuphefumla kwaye zikhule ibhityile" - yinto indlela emangalisayo oluxandileyo, kudibanisa imiba ye imithambo yokuphefumla, ndisolulela kunye namandla umthambo static. Le ndlela ivumela ukuba bahlukane namanqatha engaphezulu, qinisa eluswini, qinisa izihlunu kunye nokuphucula umoya omhle umzimba.

Plus ezininzi ubuchwepheshe: akuthathi ixesha elininzi, akunyanzelekanga ukuba izixhobo ezongezelelweyo okanye izakhono ezizodwa kwaye kusetyenziswa abantu kungakhathaliseki ubudala okanye inqanaba qete. ukudla okhethwe ngokuchanekileyo kwaye elilelona nokusela ulawulo iya kuba ngumphelelisi ngokugqibeleleyo ubuchule oksisayz "Ukuphefumla kunye ukuncipha." Izimvo ekhohlo kweyahlukileyo weendawo web-resources World Wide Web, ubaqononondise ukusebenza kunye nokwanela obu bugcisa ezintsonkothileyo.