Kusamala kwa Thupi: khalani osinthasintha, chotsani kupsinjika ndikulimbitsa minofu

Body Balance ndi pulogalamu yamagulu yopangidwa ndi makochi atsopano a New Zealand Les Mills kutengera yoga, Pilates ndi tai Chi. Maphunzirowa adapangidwa kuti azisamalira thupi lanu komanso kuti agwirizanitse kuzindikira kwanu.

Kulimbitsa Thupi kwamakalasi kumachitika m'magulu padziko lonse lapansi. Maphunziro amachitika mwakachetechete ndipo nthawi zambiri amakhala mphindi 60.

Za zolimbitsa thupi Kusamala

Les Mills amadziwika ndi mapulogalamu ake abwino, omwe amathandiza kuti thupi lanu likhale labwino. Kusamala kwa Thupi ndi gulu lapadera. Ndicho, mudzatha kukulitsa kusinthasintha, kulimbitsa minofu, kuwonjezera kuyenda molumikizana, kukhala omasuka komanso ogwirizana. Pulogalamuyi siyophatikizira kayendedwe kabwino komanso kolimba, imangoyang'ana pa ntchito yokhazikika komanso yoyenera. Pafupifupi maphunziro oterewa nthawi zambiri amanenedwa kuti ndi "oyenera."

Kusamala kwa Thupi kumaphatikizaponso magawo a yoga, Pilates ndi tai Chi. Kuphatikizika kumeneku kumakuthandizani kukonza momwe mumakhalira, kukonza kuyenda kwa msana ndikuchotsa zovuta zam'mbuyo, kuphatikiza ndikulimbitsa minofu yakumbuyo. Kuphatikiza pakukulitsa kusinthasintha ndikuchita bwino, mudzakhalanso ndi thanzi komanso kulimbitsa thupi. Gulu la Balance Thupi limayang'aniranso njira zopumira bwino, zomwe zimathandiza kuthana ndi kupsinjika ndi nkhawa, komanso kumawongolera chidwi.

A Les Mills amasintha pulogalamuyi pafupipafupi miyezi itatu iliyonse m'malo ochitira masewera olimbitsa thupi padziko lonse lapansi amatumiza nkhani yatsopano ya Body Balance ndi choreography yatsopano ndi nyimbo. Pakadali pano, pazinthu pafupifupi 100 za pulogalamuyi. Gulu la Corporation Les Mills limayang'anitsitsa maphunzirowa m'mapulogalamu awo. Kuti mukhale wophunzitsa mapulogalamu a Les Mills muzipinda zolimbitsa thupi, pamafunika maphunziro apadera.

Onaninso zamaphunziro ena a gulu:

  • Thupi la Thupi: momwe ungachepetsere ndi cholembera, mwachangu komanso mosavuta
  • Cardio Barre: Kuchita bwino pakuchepetsa + masewera olimbitsa thupi ndi makanema
  • Crossfit: maubwino ndi zovulaza + maphunziro am'madera

Kapangidwe ka masewera olimbitsa thupi

Training Body Balance ili pansi pa nyimbo 10 ndipo malinga ndi izi idagawika m'magawo 10. Iliyonse ya zigawozi cholinga chake - mudzagwira ntchito yamagulu ena kapena kukonza gawo linalake la thupi. Miyezi itatu iliyonse amasintha ndikuchita masewera olimbitsa thupi, komanso nyimbo, koma mawonekedwe amomwemo amakhalabe ofanana. Poterepa, popeza choreography sinasinthebe pakumasulidwa komweko kwa miyezi itatu, ophunzitsidwawo ali ndi mwayi wophunzira ndikusintha mayendedwe awo phunziro lililonse latsopano.

Pulogalamuyi imayamba ndikutentha ndipo imatha ndi kupumula kwabwino. Gawo loyamba la kalasi layimirira, gawo lachiwiri - makamaka pa Mat.

  1. Konzekera (tai Chi). Kutentha pang'ono, kumayang'ana kwambiri kayendedwe ka tai Chi ndi masewera andewu.
  2. Moni wa dzuwa (yoga). Kutentha kwambiri kwa mafupa ndi minofu kutengera asanas ya yoga.
  3. Footwork (yoga ndi tai Chi). Toning ndikutambasula miyendo ndikukhazikika ndi asanas wamphamvu.
  4. Kusamala (yoga ndi tai Chi). Kuphatikiza kosunthika kochita masewera olimbitsa thupi a yoga ndi kusinthasintha mpaka minofu ya kamvekedwe, kukonza kuwongolera thupi, kugwedeza msana ndi kuwongolera kwakanthawi.
  5. Kuwululidwa kwa m'chiuno ndi mapewa (yoga). Kuphatikiza kosunthika kuchokera ku yoga kuti mutsegule m'chiuno mwanu.
  6. Mimba ndi cor (Pilates ndi yoga). Kulimbitsa minofu yam'mimba ndi dongosolo la minofu pomalizira pa masewera olimbitsa thupi ochokera ku Pilates ndi yoga.
  7. Kubwerera ndi cor (Pilates ndi yoga). Kulimbitsa minofu yakumbuyo, matako ndi dongosolo laminyewa pochotsa masewera olimbitsa thupi kuchokera ku Pilates ndi yoga.
  8. Kupindika (yoga ndi tai Chi). Njira zopangidwa kuchokera ku yoga ndi tai Chi zowongolera kuyenda msana, kusintha chimbudzi ndikugwira ntchito kwa ziwalo zamkati.
  9. Hamstring (yoga ndi tai Chi). Njira zopangira yoga ndi tai Chi kutambasula minofu yakumbuyo ndi miyendo ndikuwongolera kuyenda kwa malo olumikizana, omwe adatsekedwa chifukwa cha zochitika zatsiku ndi tsiku.
  10. Kupuma (yoga). Kupumula komaliza ndi chidwi pa mpweya kuti muwonjezere kuchita bwino kwa masewera olimbitsa thupi.

Ndi chiyani china chomwe muyenera kudziwa?

Ngati mumakonda yoga kapena Pilates, mupezadi chilankhulo chofananira ndi pulogalamuyi, chifukwa zambiri mwazinthu za Body Balance zimatengedwa kuchokera pamenepo. Komabe, makochiwo adatenga zolimbitsa thupi zomwe sizongotambasula komanso kulimbitsa minofu. Ichi ndichifukwa chake Kusamala Thupi ndi imodzi mwamphamvu kwambiri yolimbitsa thupi pakati pa "masewera olimbitsa thupi". Gawo limodzi la ola limodzi limatha kutentha zopatsa mphamvu 300-350.

Makalasi amachitikira ku Body Balance opanda nsapato. Ngakhale kulimbitsa thupi kuli koyenera pamaluso onse aluso, mayendedwe ena angawoneke kukhala ovuta kwambiri, makamaka kwa iwo omwe sanachitepo yoga kapena sanatambasule bwino. Nthawi yoyamba gwiritsani ntchito zovuta, kuti musavulazidwe. Kuchita pafupipafupi kudzakuthandizani kukonza maluso, kulimbitsa minofu ndikukulitsa kutambasula kuti muyesetse kupita patsogolo kwambiri.

Kodi ndiyenera kuchita bwino kwambiri kangati? Ponseponse, pulogalamuyi imatha kuthamanga kawiri pa sabata, kutengera zolinga zanu. Ngati mukufuna kukhala osinthasintha komanso kupulasitiki, ndiye kuti Muzitha Kusamala Thupi katatu pamlungu. Ngati cholinga chanu ndikuchepetsa thupi, kawiri pa sabata, kuphatikiza ndi zina zolimbitsa thupi. Sitikulangiza Kusamala kwa Thupi tsiku limodzi ndikulimbitsa thupi kwambiri kapena kulimbitsa thupi, ndibwino kuti muwapatse tsiku limodzi.

Maphunziro a Balance Thupi ndioyenera amuna ndi akazi a mibadwo yonse popanda choletsa chilichonse. Kuti muzitha Kusamala Thupi mukakhala ndi pakati ndibwino kukaonana ndi dokotala.

Makhalidwe olimbitsa thupi

Ubwino Wosamala Thupi:

  1. Pulogalamuyi imathandizira msana, imathandizira kuyenda komanso imathandizira kuthana ndi ululu wammbuyo.
  2. Chifukwa cha kuphatikiza kwa yoga ndi Pilates mudzalimbitsa minofu ndikukhazikika.
  3. Kusamala kwa Thupi, kumapangitsa kusinthasintha kwanu ndikusinthasintha, kumathandizira kulumikizana.
  4. Ndikulimbitsa thupi Kulimbitsa thupi mumayankhula minofu yanu, kuwapangitsa kukhala osinthasintha komanso othandiza kuti achire msanga.
  5. Kuti muphunzitse simuyenera kukhala ndi masewera olimbitsa thupi (mosiyana ndi mapulogalamu ena a Les Mills, komwe mungapeze katundu wambiri), zomwe zimapezeka ngakhale kwa oyamba kumene pamasewera ndi omwe sanachitepo yoga.
  6. Pulogalamuyi ndiyabwino kukonzanso kuyenda kwa malo ndikupewa kuvala msanga.
  7. Kulimbitsa Thupi kumathandiza kuthana ndi nkhawa, kukhazika mtima pansi komanso kubweretsa mgwirizano m'maganizo ndi thupi.
  8. Kuphunzitsa mayendedwe amakono anyimbo. Mwezi uliwonse wa 3 pamakhala zosintha pamayendedwe ndi machitidwe a zochitikazo, chifukwa chake mumatsimikizika kuti musatope.
  9. Ndi maphunziro awa muphunzira kupuma koyenera. Ndikofunika kwa inu m'moyo watsiku ndi tsiku komanso pochita masewera olimbitsa thupi ndi mphamvu.
  10. Pulogalamuyi imatha kuthana ndi atsikana apakati komanso omwe abereka mwana posachedwa.

Kuipa Kwa Kusamala Thupi:

  1. Ngakhale kuchita Kusamala Thupi kangapo pa sabata, simungathe kufikira mawonekedwe awo abwino. Ngati cholinga chanu ndikuchepetsa thupi, mverani mapulogalamu ena a Les Mills.
  2. Ngati simuli pafupi ndi nthambi ya yoga, yotambasula ndi ma Pilates, pulogalamuyi mwina simukonda.
  3. Ngakhale Balance Balance ndipo imagulitsidwa ngati pulogalamu yamaluso onse, oyamba kumene kumakhala kovuta koyamba kuchita masewera olimbitsa thupi komanso mawonekedwe.

Kusamala Thupi: zitsanzo za maphunziro

Ngati mukufuna kuchepa thupi, mutha kuphatikiza Kusamala kwa Thupi ngati Chowonjezera phunziro lanu. Izi zikuthandizani kuti musinthe komanso kuphatikiza zotsatira kuchokera ku ma aerobic ndi magetsi. Kungoti Kusamala kwa Thupi si njira yabwino kwambiri yochepetsera thupi. Koma kusinthasintha, kuchepetsa nkhawa, kukonza thanzi ndikulimbitsa thupi ndikofunikira.

Onaninso:

Siyani Mumakonda