Uphefumla umthambo ukunciphisa umzimba: Bodyflex, tszyanfey

Into yokuba kukho iseti eyodwa olulandelenayo kwi ukuphefumla inceda ukulwa nezifo, weva, mhlawumbi bonke. Iinkqubo ezinjalo, zininzi - imithambo yokuphefumla Frolov Strelnikova, Buteyko. Noko ke, American Grir Chaylders yagqiba ukuya phambili yaye liphuhlise inkqubo zayo evumela ukufumana ngokuvumelana. I wokuqala likwazile ukwehlisa umzimba, nenxaxheba kule nkqubo Greer kakhulu.

Yintoni na imithambo yokuphefumla ukunciphisa umzimba Bodyflex? It is a umthambo entsonkothileyo - isotonic, ulwandiso kunye bhetyebhetye zincediswe uqhekeko ngokukodwa inkqubo ukuphefumla. babesima ezithile (umthambo) uyakwazi lokubhangisa ngeesentimitha eziyi-excess iindawo "ekunene" - phezu ezinqeni, esinqeni kunye neempundu. Ukuphefumla ikwachaphazela umzimba wonke ngenxa mpilo nokwandiswa egazi. Ngelo kwizihlunu efanayo ngokomelezwa kwaye kukho amandla, iphucula ibala kwaye uwugudise imibimbi phezu kobuso, kuphelelwa izangqa amnyama phantsi kwamehlo.

Grieg Childers ikhuphe cassette kunye exercises kunye nencwadi, wawaneka inkqubo kwihlabathi jikelele kwaye iye yaphinda yathandwa kakhulu. Kwaye akukho nto, ukuphefumla umthambo ukunciphisa umzimba Bodyflex akanayo izithintelo kubudala, imisebenzi eyenzelwe nje imizuzu eli-15, yaye ungenza niwenze ekhaya, nithi, kusasa ngelixa kulungiselelwa isidlo sakusasa. Le miphumela ibonakala sele emva kweentsuku 7 zoqeqesho. Umzekelo, ukuba kujongana kabini ngosuku, ubungakanani esinqeni ukuze lincitshiswe ngokweesentimitha 3-10. Kulo mzekelo, akukho ukutya olongezelelweyo ayikho imfuneko.

Le nkqubo iquka imithambo-12, ukuqeqesha zonke izihlunu zomzimba, kuquka izihlunu ubuso. Ngendlela, ukuba unalo igama lokuqala kakhulu, umzekelo, "kati", "Pretzel", "Diamond", "Seiko", "Side ukuzolula" kunye nabanye. ngokuqinisekileyo kuya kufuneka i-sakhiwo ukuba enze umsebenzi yonke imihla, ngexesha elifanayo qiniseka ukuba ukwenza imithambo yokuphefumla okhethekileyo.

Makhe sibone ukuba yintoni na imithambo yokuphefumla ukunciphisa umzimba Bodyflex ukuba ukusetyenziswa ezininzi ngokwahlukeneyo. Le nkqubo ilula kakhulu, kufuneka kuphela kakuhle ezikuphefumla iindlela ezintlanu:

1. Ubungakanani liphezulu kunokwenzeka, ukuba uwukhuphe zonke zezulu ngomlomo.
2. Yenza lwamkelo ekhawulezileyo ezibukhali umoya impumlo. Amele ukuba ube nomsindo.
3. Kwakhona, nokukhupha ngomlomo, kodwa ngoku kunye nawo amandla Ukusebenzisa uvalo. Umlomo luvulelekile ngokubanzi nakuba.
4. Ngoku kufuneka ukubamba umoya wakho uze ubale ukuya ezilishumi, ngoxa isisu kubuyiswe.
5 Ke kaloku, ziyekelele izihlunu zakho uze uphefumle ngokuzolileyo.

Uphefumlela wafuna kuphela ngokusebenzisa impumlo, kunye nokukhupha umlomo uhlala nje.

Ingaba kukho naziphi na Izimo ukuya imithambo yokuphefumla. Practice ubonisa ukuba kukho. Nangona kunjalo, le nkqubo uye abachasi ezimbalwa abathi zazibambe umoya wakho njengoko siphefumla enyanisweni, komoya, yaye yingozi empilweni. Nangona kunjalo, imisebenzi ukuphefumla ukunciphisa umzimba Bodyflex sele wanceda abantu abaninzi, zingabuthisi kuphela ubunzima kodwa ukuphucula umzimba. Ke inani abalandeli yayo ikhula ngonyaka ngamnye.

imithambo tszyanfey

Akukho umdla kangako yaye ke imithambo yokuphefumla Chinese ukunciphisa umzimba, nto leyo evumela ukuba unciphise umzimba ngokukhawuleza nge-3 kuphela iindidi ukuzilolonga. Kulo mzekelo, esebenzisa imithambo tszyanfey uyakwazi ukugcina yimilinganiso elilelona iminyaka emininzi. Kwenzeka ukuba, igama elithi "tszyanfey" lithetha "ukuphulukana ngamanqatha."

Umsebenzi wokuqala, lokutshangatshangisa, ukuphelisa imvakalelo yindlala, ukusebenzisa Frog Lotus kunye bunjani ukutya, lulekani ukudinwa, telela izifo ezithile nokugcina impilo.

Wave Umthambo lwenziwa elele ngomqolo, amadolo akho kruthu, iinyawo zibekwe phezu komgangatho. Enye isandla walala phezu esiswini sakhe, elinye - phezu kwesifuba. Ukwenza umoya-zokuxheshisela, isisu ngexesha elifanayo retracts phezu ngumphunga, phezu koko, kuyimfuneko ukuba yenyuse esiswini, isifuba uze uzobe. Normal ukuphefumla isingqisho, kufuneka wenze ezipheleleyo (thatha umpefumlo) kwimijikelo 40.

Exercise Frog baqhube ehleli esitulweni. Cima ingqondo, baphumle kwaye ziphefumla empumlo, umzobo engqondweni umoya ngaphakathi esiswini. Emva koko, ngokucotha lula nokukhupha ngomlomo, isisu ngoko uba ithambile kwaye ekhululekile. Ekupheleni nomphunga Rhwaqela imizuzwana 2. Kwakhona, ukuthatha umpefumlo. Eyona nto iphambili lonke ixesha esweni isisu air-kuhluthiswa. Lo msebenzi wenziwa ukuba imizuzu eli-15 kabini ngemini.

Exercise Lotus iqulathe izigaba-3. Eyokuqala kukukhanya kunye nomoya elide ukuba ukulawula nje. Kulo mzekelo, musa ukuhamba kakhulu mhlawumbi esifubeni okanye esisu. Yesibini nqanaba musa ukulawula umoya wenu, nje uzame ukuba nizole, ulalisa enzonzobila. Xa Isigaba sesithathu wena ukulawula umoya, wena musa ingqalelo nesingqisho yakhe nobunzulu, kuphela ukuyibona. Iinxalenye ezimbini zokuqala kwenziwa njalo imizuzu emi-5, eyesithathu - lemizuzu eli-10.

Nangona lula emananga, imithambo ukuphefumla ziyasebenza ilahleko weight tszyanfey. Yena, njengazo zonke iinkqubo, kufuna ubuchule, unyamezelo kunye njalo. Uqheliso ayikwazi ukwenziwa ngenxa ukopha emva naluphi na ungenelelo ngotyando (zingaphelanga iinyanga ezi-3). Abantu abanezifo ezinganyangekiyo ukwandisa ixesha nobushushu noqeqesho kufuneka ibe ngokuthe ngcembe.