Ukuzivocavoca izingane kufanele kube mnandi. Esikhundleni sokuthi "usebenze," cabanga ngokuthi "umdlalo wokuzivocavoca." Leli gama elisetshenziswe ngu-Ewunike Akpan, ongumqeqeshi womuntu oqinisekisiwe nguMkhandlu waseMelika Wokuzivocavoca, kanye nomphathi obambisene nesifundazwe sase-Atlantic phakathi kweBOKS (Yakha Izingane Zethu Impumelelo). I-BOKS uhlelo lokuzivocavoca esikoleni olusesikoleni samabanga aphansi naphakathi, ngakho konke kumnandi nemidlalo! Izingane zifika esikoleni cishe amaminithi angu-45 ekuqaleni, futhi zichithe leso sikhathi kumnandi, ukudlala okusebenzayo. Kuyindlela enhle yokwengeza ukuqina emisebenzini yabo yansuku zonke. Futhi kubasiza ukuba benze kangcono esikoleni futhi-kokubili kwezemfundo nokuziphatha.
Ngakho-ke yiziphi iziphakamiso zokuzivocavoca okulula kwezingane-ukunyakaza kanye nemidlalo abazokujabulela futhi bazuze kuyo, futhi lokho akudingi imishini, noma izikhala ezinkulu ezingaphandle. Zingenziwa ezinqamuzaneni ezincane ezinemizuzu emi-5-10, noma ungakhipha izinhlamvu eziningana ndawonye isikhathi sokudlala eside. Qala ngamaminithi ambalwa wokuzivocavoca ukuze uthole imisipha nezinhliziyo ezihambayo.
Ukuvivinya okuyisisekelo kwezingane: Ukugijima
Ukugijimela kungendlela elula kakhulu yokuzivocavoca okukhona, futhi iphelele izingane. Bayayithanda! Izingane zingagijima ngaphandle, kodwa futhi zingaphakathi: endaweni yokuzivocavoca, phansi komgwaqo, noma nxazonke (futhi ezungeze, futhi ezungezile) itafula elikhulu. Ukugijima kungabuye kuhlanganiswe nezinye izinyathelo ezingene emidlalweni, njengezinhlanga ezithunyelwe. Okuningi okunye kamuva!
Shintsha izinto ngenkathi ugijima: Amaphethini okunyakaza okuhambayo ngokuba nezingane zishintsha ukusuka ekugijimeni ukuze ziweqe, noma zama ukuhamba ngezinyawo ngezinyawo kakhulu eduze komhlaba (lokhu kubizwa ngokuthi "izinyawo ezisheshayo"). Izingane zingabuye zigijime ngamadolo aphakeme (ukuphakamisa amadolo ahamba phambili esifubeni ngesinyathelo ngasinye) noma "ukukhahlela" (ukukhahlela izithende ezithinta izintambo ngesinyathelo ngasinye). Izinguquko zokuqondisa (eceleni-kuya-side noma ngokuphindaphindiwe) zisebenza zombili imisipha nobuchopho, ukuthuthukisa ukusebenzisana kwezingane.
Ukuzivocavoca Kulula Kwezingane: Ukujiya
Thola lezo zinyuka uphinde uphume emhlabathini ukuze wenze ukuzivocavoca okulula ukuthi izingane zizokwenza. Ihlama ukwakha amandla omzimba, ukuqina komzimba nokukhuthazela. Ukuzithokozisa kwezingane ukuzama kufaka phakathi
- I-jacking jacks: welula izandla nemilenze ohlangothini olunjenge-starfish ngenkathi usuqa, ubuyisa izingalo ezinhlangothini nasemilenzeni ukuze uqale ekufikeni
- I-Tuck ihamba: ukuguqa ngamadolo nokuphakamisa izithende eziphakeme ngenkathi ixhuma
- Ukulimaza ukuqhuma : gxila eceleni-kuya-eceleni noma phambili-emuva emuva phezu kokuziqhenya
- Izintambo ezinyaweni ezilodwa : phakamisa idolo elilodwa bese uqaqa umlenze wokuma; okunye (lokhu kuyinselele enkulu yokulinganisela futhi!)
- Izinyawo ze-Criss-cross: gxuma ngqo phezulu, bese uwela unyawo olulodwa phambi komunye; ekujuleni okulandelayo, shintsha izinyawo bese uqhubeka
Ukuzivocavoca Okulula Kwezingane: Izikwele kanye nama-Lunges
Uzenza, futhi izingane zingabenza nazo: Bendisa lawo magolo (kodwa hhayi kude kakhulu) ama squats namaphaphu! Lezi zivivinyo ezilula zakha amandla omlenze wokunikeza izingane isisekelo esihle kuzo zonke izinhlobo zemidlalo nezempilo. Zama phambili, emuva, nasemaceleni amaphepha kanye nezikwele zakudala. Ungaphinda ufake ukujula ngokulandelana kwe-squat ngokuba nezingane hop emva kokuma phakathi kwama-squats.
Ukuzivocavoca okuyisisekelo kwezingane: Hlala-Ups and Push-Ups
Hamba phansi ngezivivinyo eziyisisekelo ezisebenza okuyisisekelo: I-Sit-ups, i-push-ups namapulangwe. Izingane zingenza i-crunches yangasese yomzimba, ama-crunches ebhayisikili, imilenze-up-sit-ups, nokuningi. Kukhona ukuhluka okuningi kakhulu kwi-classic sit-up.
Izingane zingaphinde zifunde ukwenza izinsizakalo eziyisisekelo kanye namapulangwe ukuze ziqinise imizimba yazo engaphezulu nemisipha yomzimba e-abs nangemuva. Njengamanye ama-exercises afana nama-squats namaphaphu, faka lokhu emidlalweni naseminye imisebenzi yokuzivocavoca (bheka isinyathelo esilandelayo) ukugcina izingane zihlanganyela futhi zijabulisa.
Ukuvivinya okulula kwezingane: Imidlalo yokuzivocavoca
Ukuze wenze ukuzivocavoca okungcono kakhulu kwezingane, ziphendulele zibe umdlalo. Nazi ezinye imibono evela kumfundisi weBOKS u-Ewunike Akpan.
- I-squat edluliselwe kuyo: Ingabe izingane zihambela ezinhlangothini eziphambene zendlu, zibhekene. On "hamba," zonke izingane zigijimela enkabeni yekamelo bese zihlangana phakathi. Benza ama-squats amathathu, enikeza omunye nomunye ama-high-five ngezandla zombili phakathi kwempu ngayinye. Bese babuyela ekuqaleni bese baphinda. Ukugxila ku-high-fives nokuxhumana komphakathi. Uma uneqembu elikhulu, ungase ube nemigqa yokujika emaceleni phakathi kwe-reps ngakho izingane zihlangana nomngane ohlukile phakathi kwekamelo isikhathi ngasinye.
- Amakhonksi: Hlukanisa izingane ukuze ngamunye abe nekhoneni lasekhaya. Bese ubagijimela ekamelweni ngombuthano, Ekuqapheliseni kwakho, babuyele ekona labo lasekhaya bese benza izivivinyo ezimbalwa ezilula (zithi, ama-jacks ama-5 okugwedla noma iplanethi eyodwa yesi-30). U-Akpan uphakamisa ukuvumela izingane zizinqume ukuthi yiziphi izenzo okufanele zenzeke ekhoneni ngalinye ukuze zinike ubunikazi ngaphezu komdlalo wabo.
- Buyela emuva bese uyishaya: "Hamba," izingane ziya phambili emigqeni ekhethiwe (bona isithombe). Bese usho ukuthi "Emuva" ngakho kufanele baqhubekele emuva. Ekugcineni, cue "Hit it!" ukufaka elinye ikhono, njenge-tuck jump or squat. Nalapha, nikeza izingane input ekukhetheni ikhono "hit".
- I-Traffic: Kule ndlela ye-BOKS ye-"Light Light, Green Light," kuningi okuqhubekayo emgwaqweni. Izingane zima bese ziqala ngezibani ezibomvu neziluhlaza, kodwa ziphinde zisebenzise ukukhanya okwesibhakabhaka ukukhanya okuphuzi, i-bunny ihamba ngezinyathelo zejubane, izixhumanisi zokuxhumanisa futhi ugijime nomlingani "we-carpool," futhi ibuye iqhume lapho isiqephu " ukuwela inyamazane. " Yenza okunye okuhambayo nezingane zakho!
Qeda ngokuchofoza
Ngemuva kokuzivocavoca ukudlala nezingane, landela phezulu ngezindlela ezilula ukugcina imisipha iqinile futhi inempilo. Ukulandelana okulula kanye nokuphola phansi kungasiza futhi izingane eziguquguqukayo zibe yindawo ehamba phambili yokuzivocavoca komzimba (hey, singaphupha!) Futhi sisize ukuvimbela ukulimala.