Ho ile ha etsahala hore basali ba kajeno ba batle litsela tsa ho ntlafatsa sebopeho sa 'mele ea bona. Motho e mong o etsa qeto ea ho buuoa ka polasetiki, motho e mong o ja lijo tse ncha, 'me motho e mong o haufi le papali eo. Sehlooho sena se reretsoe ho qetela.
Ho ke ke ha boleloa hore callanetics ke mokhoa o sa tloaelehang tšimong ea gymnastics, empa e tsoela pele ho hapa lipelo tsa halofo e ntle ea botho. Haholo-holo ba bangata ba mo ratang ba Amerika, ha ho tsotehe, hobane ho rarahana ha li-exercice tsa callinetics ho entsoe ke American, Callan Pinkney. Li-gymnastics tsena ha li lumellane le motho e mong le e mong, ho thata haholo, 'me ntle ho moo ho na le lipelaelo tse ling. Tsena ke mafu a tsamaiso ea mesifa ea pelo, methapo ea pelo, le nako ea kamora ho sebetsa le ho beleha. Leha ho le joalo, ho molemo ho buisana le ngaka ka ho qala thuto. Empa ha u sebelisa mokhoa o rarahaneng oa boikoetliso ba li-callanetics o na le lihlahisoa tsa oona-o loketse ho lahleheloa ke boima ba 'mele, o tla thusa ho matlafatsa mesifa le ho fana ka mefuta e metle ho' mele, hammoho le ha o hloke thepa e khethehileng le koetliso, callanetics e loketse esita le bakeng sa ba qalang lipapaling.
Ka kakaretso, ho ikoetlisa habonolo ho tloha ho callanetics ke ntho ea sebele ea ho fumana, le hoja e le thata, empa e sebetsa haholo ho feta koetliso e tloaelehileng. Phello e finyelloa ka ho kenyelletsa mosebetsing oa lihlopha tsa mesifa e seng karolo ea bophelo bo tloaelehileng le ho eketsa metabolism. Ho lumeloa hore lihora tse 7 ho ikoetlisa kapa lihora tse 24 tsa aerobics u ka chenchana ka mokhoa o bolokehileng bakeng sa 1 hora ea callanetics 'me u se ke ua lahleheloa ke ntho leha e le efe, phello e tla tšoana. Kahoo, re u fa kallanetiki ea lipapali bakeng sa ho lahleheloa ke boima ba 'mele, keletso ho ba qalang - ntle le ho chesehela maikutlo. U se ke ua leka hang-hang ho etsa palo e kholo ea ho pheta-pheta kapa ho emela boemo ba nako e telele, ea ho phello butle-butle. Ntho e rarahaneng ea callanetics e kenyelletsa ho ikoetlisa bakeng sa mpa, matsoho le ho futhumatsa.
Hlahloba
Ho ikoetlisetsa ho etsa joalo kamehla, ho phalla ho tloha sebakeng se seng ho ea ho se seng. Re na le sebaka se seng le se seng bakeng sa metsotsoana e 60-100.
- Re ema lisokisong mme re otlolla matsoho holimo.
- Re khumama ka makhetlo a seng makae 'me u robale hanyenyane hanyenyane, o senya setopo pele. Matsoho a otlolla pele, mekokotlo ea rona ke boemo.
- Re tlosa matsoho a rona morao ka liatla tsa matsoho a rona, 'me lesea la rona le ntse le tsoela pele ho fetela pele. Mokokotlo o ntse o bataletse.
- Fokotsa maoto mme u kenyetse setopo se bapane le fatše. Matsoho a otlolla mahlakore 'me a otlolla.
Ho ikoetlisa bakeng sa mpa
- Re robala fatše, re khumama maotong ebe re lokisetsa hanyenyane. Re phahamisa maoto ka bobeli ka holim'a fatše, empa e lokela ho ba cm 10 ho tloha fatše, 'me ea bobeli e nepahetse ka ho toba. Re hula likaqhoa hammoho le bona re hula matsoho maotong, re qhaqha likhahla fatše. Re na le sebaka sena ka metsotsoana e 60, 'me ka mor'a hore re fetole maoto ka libaka.
- Lula fatše, phahamisa maoto a hao a khumame ka mangole. Matsoho a otloloha ho ea ka fatse, a li khabisa ka matsoho, joalokaha eka o phomotse leboteng le sa bonahaleng. Phahamisa 'mele' me u tšoare metsotsoana e 60-100.
- Ho robala fatše, phahamisa maoto a hao a khumame ka mangole. Ho senya setopo ho tloha fatše, re atamela matsoho a matsoho. Tšoara joalo ka metsotsoana e 60.
- Re robala lehlakoreng la rona mme re phahamisa maoto, re khumama ka mangole. Ho phahamisa 'mele, re otlolla matsoho, joalokaha eka re batla ho ama e mong oa bona ka lirethe. Tšoara metsotsoana e 60, kamora ho phomola hanyenyane mme u phete mokhoa ona. Kamora ho pheta ntho e 'ngoe le e' ngoe ho tšoana le ka lehlakoreng le leng.
Boikoetliso ba matsoho
- E eme, maoto lehetla-bophara bo arohane, matsoho a theoha. Re ama mahetleng ka matsoho a rona, 'me hamorao re otlolla letsoho la rona le letšehali ebe re hula kahare ho' mele oohle ho ea ka lehlakoreng le ka morao. Joale re fihla ka lehlakoreng le leng. Ka kakaretso, matsoapo a joalo a lokela ho etsoa 100 bakeng sa lehlakore ka leng.
- Re pholletsa fatše ka matsoho a maholo. Re qala ka ho pheta-pheta ho 10, butle-butle ho fihla ho 50.
- E eme, maoto a lehetla-bophara a arohane, re otlolla letsoho la rōna le letšehali serethe, letsoho la rona le letona le tšoana le fatše. Re na le boemo bona metsotsoana e 60-100 mme re fetola matsoho.
Bakeng sa lihlopha ho kgothaletswa hore o fane ka 1 hora ka makhetlo a mararo ka beke, hang ha liphetho tsa pele li bonahala, re fokotsa palo ea mananeo ho isa makhetlo a 2 ka beke. Hang ha mefuta e lakatsehang e finyelitsoe, ho tla hlokahala feela ho e etsa hang ka beke bakeng sa hora e le 'ngoe, ho boloka ponahalo e ntle.