Kunezizathu eziningi zokuthi kungani abantu bangadinga uhlelo lokusebenza olulula. Abanye abantu bangadinga ukwelula ngaphambi noma ngemva kokuzivocavoca ukuze bathuthukise ukuguquguquka kwabo. Abanye bangadinga ukwelula njalo ukuze balondoloze ukuguquguquka kwabo futhi bavimbele ukulimala. Futhi ekugcineni, abanye abantu bangase babe nezimo ezifana ne-arthritis noma i-fibromyalgia ezenza kube nzima kubo ukuzelula bodwa.
Uhlelo lokusebenza olunwebekayo kumele lukwazi uku:
- Khombisa uhlu lwezintambo ezinezincazelo
- Vumela umsebenzisi ukuthi akhethe ukwelula futhi akwenze
- Khombisa ukuthi ukunwetshwa kuzohlala isikhathi esingakanani nokuthi ukwenze kangaki
Uhlelo lokusebenza oluhle kakhulu lokwelula
I-Yoga Studio
I-Yoga Studio iyindawo lapho abantu babo bonke ubudala nezizinda bengeza khona ukuze bafunde futhi bazilolonge i-yoga. I-studio inikeza amakilasi awo wonke amazinga abafundi, kusukela kwabaqalayo kuya kwabaphambili. Lesi situdiyo siphinde sinikeze imiyalelo yangasese kulabo abafuna ukufunda okwengeziwe ngalo mkhuba.
Yelula Isizwe
I-Stretch Nation a uhlelo lokusebenza lokufaneleka olusiza abantu yabo bonke ubudala namaleveli okufaneleka ukuze bafinyelele imigomo yabo yokufaneleka. Uhlelo lokusebenza luhlanganisa ukuvocavoca okuhlukahlukene, ukujima, namavidiyo aklanyelwe ukusiza abasebenzisi bafinyelele imigomo yabo yokufaneleka. Uhlelo lokusebenza luhlanganisa nesigaba somphakathi lapho abasebenzisi bangabelana ngokujima kwabo nezeluleko nabanye abasebenzisi.
Ama-Pilates wabaqalayo
I-Pilates iwuhlobo lokuzivocavoca olusiza ukuthuthukisa ukuguquguquka kwakho, amandla, nokulinganisela. I-Pilates iyindlela enhle yokuqala ngokufaneleka, futhi ingenziwa ekhaya ngemishini encane.
I-yoga yama-Dummies
Uma ufuna indlela yokuthuthukisa impilo yakho engokomzimba nengqondo, i-yoga ingase ikufanelekele kahle. I-Yoga iwuhlobo lokuzivocavoca oluhlanganisa ukwelula, izivivinyo zokuphefumula, Futhi ukuzindla ukukusiza uzuze isimo sokuphumula nokuba nempilo enhle. Ngaphezu kokuthuthukisa ukuguquguquka kwakho namandla, i-yoga ingasiza futhi ukunciphisa amazinga okucindezeleka, ithuthukise isimo sakho sengqondo, futhi ithuthukise ukugxila kwakho.
Uma umusha ku-yoga, kunezinto ezimbalwa okufanele uzazi ngaphambi kokuqala. Okokuqala, hlala uthintana nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo olusha lokuzivocavoca. Okwesibili, sebenzisa ukuqapha njalo lapho wenza ama-inversions (njengama-headstand), njengoba angaba yingozi uma angenziwanga kahle. Okwesithathu, njalo uzijwayeze ngokuqondanisa okufanele (amadolo agobe ngamadigri angama-90 noma ngaphezulu) ukuze ugweme ukulimala. Okokugcina, khumbula ukuthi i-yoga iwumkhuba womuntu ngamunye; okusebenzela omunye kungase kungasebenzi komunye. Ngakho-ke ungesabi ukuhlola ukuma nokulandelana okuhlukile uze uthole okuthile okukusebenzela kangcono.
I-Pilates Yabo Bonke
I-Pilates for All iwuhlelo oluphelele lwe-Pilates olwenzelwe abantu bayo yonke iminyaka namazinga okuqina. Lolu hlelo luhlanganisa i-Pilates reformer, isihlalo, nokuzivocavoca kwebhola, kanye nokuzivocavoca nokuqinisa umzimba.
Uhlelo lwe-Pilates for All ludalwe umqeqeshi we-Pilates kanye nomelaphi womzimba u-Leslie Kaminoff. U-Leslie uneminyaka engaphezu kwengu-20 yesipiliyoni sokufundisa i-Pilates kubo bobabili ochwepheshe kanye nabantu bayo yonke iminyaka. Usungule lolu hlelo oluphelele ukuze anikeze wonke umuntu ithuba lokuthuthukisa ukuguquguquka, amandla, ukulinganisela, nokuxhumana.
Uhlelo lwe-Pilates for All luhlukaniswe ngamaviki ayisithupha amakilasi. Ikilasi ngalinye lithatha cishe amaminithi angu-45 futhi lihlanganisa ukuzivocavoca okuhlukahlukene okuklanyelwe ukuthuthukisa ukuguquguquka kwakho, amandla, ukulinganisela, nokusebenzisana. Amakilasi abanjelwa e-Kaminoff Method studio eNew York City njalo ngeviki kusukela ngo-6:00pm kuya ku-7:30pm.
I-Yoga yokuguquguquka namandla
I-Yoga umkhuba osekungamakhulu eminyaka ukhona futhi unezinzuzo eziningi zokuguquguquka namandla. I-Yoga ingasiza ukuthuthukisa uhla lwakho lokunyakaza, amandla, ibhalansi, nokuxhumana. Kungasiza futhi ukunciphisa ukucindezeleka nokukhathazeka.
Kunezinhlobo eziningi ezahlukene ze-yoga ezingasetshenziswa ukuthuthukisa ukuguquguquka kwakho namandla. Ezinye izibonelo zihlanganisa:
I-Hatha yoga wuhlobo lwe-yoga olugxile ekweluleni umzimba kakhulu. Kuvame ukutuswa kubantu abasanda kufunda i-yoga ngoba kuyisingeniso esimnene kulo mkhuba.
I-Vinyasa yoga iwuhlobo lwe-yoga oluyinselele kakhulu olubandakanya ukugeleza ukusuka endaweni eyodwa ukuya kokulandelayo nokuphumula okuncane phakathi kokuma. Lolu hlobo lwe-yoga lufanelekile kubantu abafuna ukukhulisa ukuguquguquka namandla abo kanyekanye.
I-Bikram yoga iwuhlobo lwe-yoga eshisayo esebenzisa amagumbi ashisayo namathawula ukukusiza ukuthi uhlale ufudumele phakathi nekilasi lakho. Lolu hlobo lwe-yoga lufanelekile kubantu abafuna ukukhulisa ukuguquguquka namandla ngesikhathi esisodwa ngoba kudinga ukuthi uguquguquke kakhulu futhi uqine kuzo zonke izindawo zomzimba wakho.
I-Yoga Yezingane: Imisebenzi Ejabulisayo Nephephile Ukuyigcina Isebenza Futhi Ifanelekile
I-Yoga Yezingane iyindlela enhle yokugcina izingane zakho zisebenza futhi zifanelekile. I-Yoga ingenziwa ngezindlela ezihlukahlukene, ngakho-ke ingenziwa ihambisana nezidingo zomntwana ngamunye. Kunemisebenzi eminingi ejabulisayo nephephile engenziwa nge-yoga yezingane, njenge:
-I-Pilates: I-Pilates iyindlela enhle yokuphimisa futhi uqinise umzimba wakho ngenkathi uzijabulisa. Futhi kuyindlela enhle yokusiza izingane zifunde ukulawula imizimba yazo. I-Pilates ingenziwa ekhaya ngokuzivocavoca okulula noma ungathatha amakilasi ku- indawo yokuzivocavoca noma studio.
-Ithenisi: Ithenisi ngomunye umdlalo omnandi ongajatshulelwa yizingane kanye nabantu abadala. Ithenisi iwukuzivocavoca okuhle kakhulu komzimba nengqondo, futhi isiza ukuthuthukisa ukusebenzelana nokulinganisela. Ungadlala ithenisi ekhaya ngokuzivocavoca okulula noma ungathatha amakilasi endaweni yokuzivocavoca noma studio.
-Zumba: Zumba umdanso othokozisayo ukujima okuhlanganisa isigqi sesiLatini ngokunyakaza kwe-aerobic. Ilungele yonke iminyaka yobudala kanye namazinga okufaneleka, okuyenza ibe umsebenzi ofanele wemindeni efuna ukuhlangana futhi ijabule! Amakilasi e-Zumba atholakala ezindaweni eziningi zokuzivocavoca, kanye naku-inthanethi.
I-Stretching Bible: Umhlahlandlela Ophelele Wokuqeqeshelwa Ukuvumelana nezimo ukusuka ekhanda kuye ozwaneni
Ukwelula IBhayibheli liyisiqondiso esiqinisekile ukuqeqeshwa kokuguquguquka kusuka ekhanda kuye ozwaneni. Ibhalwe ngochwepheshe ababili kulo mkhakha, lokhu kubanzi incwadi ihlanganisa zonke izici ukuqeqeshwa kokuvumelana nezimo, kusukela kumathiphu wabaqalayo kuya kumasu athuthukile.
I-Stretching Bible iqala ngokubukeza kwe-anatomy kanye ne-physiology yokuguquguquka, ichaza ukuthi kungani ukwelula kubaluleke kakhulu. Bese ihlanganisa ububanzi bezinga labaqalayo, okuhlanganisa izindawo zokuma, izindawo ezihlezi phansi, nezindawo ezigobela phambili. Njengoba uthuthukela kule ncwadi, uzofunda izindlela ezithuthuke kakhulu zokwelula ezifana nokubamba okumile kanye nokwelula okuguquguqukayo.
I-Stretching Bible iwumsebenzi okufanele ube nawo kunoma ubani onentshisekelo yokuthuthukisa ukuguquguquka kwawo. Kungakhathaliseki ukuthi ungumuntu osaqalayo ofuna ukuthuthukisa uhla lwakho lokunyakaza noma udokotela onolwazi ofuna izindlela ezintsha zokwelula imisipha yakho, I-Stretching Bible inakho konke okudingayo ukuze uqalise.
I-P90X: Ukusebenza Kwakho
Impilo.
I-P90X wumsebenzi wempilo yakho. Uhlelo oluyinselele, kodwa olufinyelelekayo oluzokusiza ufinyelele imigomo yakho yokufaneleka. Nge-P90X, uzosebenza ihora nesigamu usuku ngalunye, izinsuku ezinhlanu ngesonto. Uzokwazi ukushisa amakhalori afika ku-1,000 ngeseshini ngayinye, okuzokusiza ukuthi ulahlekelwe isisindo futhi wenze umzimba wakho uzwakale kahle. Futhi ngenxa yokuthi i-P90X iyi-modular, ungenza ngokwezifiso uhlelo ukuze lulingane nezidingo zakho nemigomo yakho. Ngakho-ke noma ngabe ubheke ukuthuthukisa izinga lakho lokufaneleka lilonke noma ufuna nje ukubona imiphumela esheshayo, i-P90X iwuhlelo olulungele wena.
Izinto okufanele uzicabangele lapho ukhetha uhlelo lokusebenza olulula
-Uhlelo lokusebenza kufanele kube lula ukuyisebenzisa futhi uzulazule.
-Uhlelo lokusebenza kufanele lube nezinhlobonhlobo zezintambo ongakhetha kuzo.
-Uhlelo lokusebenza kufanele lukwazi ukulandelela intuthuko yakho futhi likunikeze impendulo.
Izici Ezinhle
1. Amandla okwenza ngendlela oyifisayo izindlela zokwelula ukuze zivumelane nezidingo zakho.
2. Imiyalo enemininingwane yokwelula enezithombe namavidiyo esiluliwe ngasinye.
3. Okuzenzakalelayo ukulandelela inqubekelaphambili yakho kanjalo ungabona ukuthi izintambo zakho zithuthuka kanjani ngokuhamba kwesikhathi.
4. Inketho yokwabelana ngentuthuko yakho nabangane nomndeni ukuze uthole ukusekelwa nesikhuthazo.
5. Inketho yokulanda izeluleko ukuze zisetshenziswe ungaxhunyiwe ku-inthanethi
Uhlelo lokusebenza oluhamba phambili
1. Ukwelula kuyindlela enhle yokuthuthukisa ukuguquguquka kwakho kanye nohlu lokunyakaza.
2. Kunezinhlelo zokusebenza eziningi ezehlukene ezitholakalayo, ukuze ukwazi ukuthola eyodwa elungele izidingo zakho.
3. Ezinye izinhlelo zokusebenza ezinwebekayo zinezibali sikhathi ezikusiza ukuthi ulandelele ukuthi usulule isikhathi eside kangakanani, ezingakusiza ukuthi uhlale uhambisana nenqubo yakho.
Abantu futhi bayayifuna
ukunwebeka, ukuguquguquka, ukuqeqeshwa kokuvumelana nezimo, ama-exercises alula.
Umklami Wesofthiwe okhethekile Ekusebenziseni kanye ne-UX. Ngithanda ukufunda ngokucophelela zonke izinhlelo zokusebenza eziphuma emakethe.
