Sports and FitnessYakha kwemisipha

Indlela ukudala umatshini ogqibeleleyo imizuzu 8 ngosuku

Ngamnye kuthi, nokuba pyshechka, iphupha abone ezintle isisu tyaba, ukuba wema ndawo nezibaya eloyikekayo, hayi aphahla, yaye musa unamathele ngaphandle. Ukuba amehlo abantu ibhekiswe kuphela apha kuthi, smart kunye ezintle. Summer uyeza, kwaye yonke elide kufuphi esipilini, emangalisiwe koko yakwenza esiswini sakhe abaziwayo. Kwaye ayikho okokuqala ezithi qatha iingcingane eendaba, oku kubonakala ukuba ukulwenza. Kutheni alinakuzuzwa? Kwaye bonke ngenxa yokuba usoloko akwanelanga, ixesha, amandla emva komsebenzi, kwaye eneneni, yaba nobuvila nje. Kwaye ihlobo Ziyasondela closer ...

Akukho mntu uthi siyakubonga ukudala siswele kakhulu. Mna, kakhulu, kusenokwenzeka ukuba ujoyine iqela amabhinqa aselula, ukuntywizisa iinyembezi phezu Zhirkov wakhe, lo ubusithelisayo phantsi cinezela wam. Ngapha koko, yena ndaweni ithile apho! Ngenxa umkakhe, bengafumananga kwinkqubo yakhe flabby namavila umfazi omncinane egqibeleleyo, indlela ukudala kumatshini imizuzu-8 ngosuku. Yiloo nto - Ndifuna ukukuxelela, pyshechki wam endimthandayo.

Ukuthatha amanyathelo ezandleni zabo, umyeni wam ngokobuqu ngokutsha zonke ukuzilolonga, nelinika inkqubo "Cofa 8 imizuzu", yabalinga phezu kwakhe, kokuhlola ukusebenza. Yaye kuphela emva kokuba wanikela "elungileyo" kum, wongezelela ukuba lo mbuzo ubalulekile, kuba ngokwenene kusebenza. Kakade ke, akazange asilele ukongeza ukuba ezinye amathandabuzo malunga 'cofa 8 imizuzu, ncomo, nakuba emkhuthaza. Bathi ke abaseleyo, imithambo ubuncinane kabini ngemini, ungenza ngokukhawuleza ukufezekisa iziphumo olusebenzayo. Ngoko ke, isenzo, nomfazi! Uthe - nencopho. Kaloku, ekubeni umyeni wam 'for "ikhulu ekhulwini, ngoko musa Ungakhathazeka ukuba, Kakade ke, kuya kuba isuti yezemidlalo entsha ngubo wam. Ekuncothukeni kunokukwenza. Lifikile ixesha lokuba ukuqala ekudaleni ucofe imizuzu-8.

Okokuqala ndathatha esinqeni merochki, kangangokuba kamva ke ange eneqhayiya; bazimisele kwizifundo ixesha wakhetha indawo kubo. Nangona iziqinisekiso inkampani ukudala ucofe imizuzu-8 ngosuku esengqiqweni, eli xesha kufuneka kwakhona yafunyanwa kwishedyuli yakhe sixakekile. Ngapha koko, ndandifuna ndilahle kwi izifundo nezindlu zabo, nto leyo eya kuba nofefe ukuba nisijonge kum, ukupha, ngokoluvo lwabo, amacebiso elungileyo. Ndifuna ukulumkisa, ixesha lokuqala imisipha buhlungu kakhulu. I kuqaqambe, mhlawumbi evela kude unyawo lwam ezemidlalo ngaphambili.

Kodwa ke zokunyanzelisa neenkani, wayexakeke yonke imihla, yaye ekuhambeni kwexesha waqala ukufumana ukuzonwabisa ezifana noqeqesho ingakumbi emva kokuba ndabona iziphumo zokuqala,. Ngoko ke, masikhe sizame ndawonye ukuze afeze le feat! Le mithambo yenziwa elele phantsi, ngoko ufuna ityali. Musa ukulibala ukuba pholisa kwelo gumbi, kwaye sonke ukuzilolonga, qala kancinci eshushu-up. Ungatsiba, ukwenza tilts ezimbalwa, evuna iingalo zakhe. Kuba zonke nokusetyenziswa khondo "cinezela efanelekileyo imizuzu 8" linikwe kwimizuzwana engamashumi amane anesihlanu, kodwa ekugqibeleni - a iindaba ezimangalisayo.

Ukuqalisa:

imilenze elele ngezinye amadolo (90), izandla ibekwe emva intloko yakhe. Nyusa umzimba eliphezulu ukuya amadolo, ndisolulela up kweembambo. Esinqeni njo emgangathweni, ukugcina ngqo yakho entanyeni.

indawo yangaphambili. Sifumana isandla sokunene engqinibeni ukuya edolweni sakhe sasekhohlo, uthathe unyawo lwakho off phantsi. Emva ebendikuyo inxenye, enza umsebenzi ofanayo.

Ugobe amadolo kwi engile ekunene ukuya emilenzeni, phakamisa umzimba off phantsi kwaye tsala iingalo ngqo malunga kwamadolo akho.

Iqala isikhundla iyafana. Arms Wasolula ecaleni umzimba, imilenze bagoba emadolweni kwindawo esinekona sasekunene phantsi. Ukuthatha ophantsi kwakho umva ukusuka emgangathweni, amadolo basondela ukuya esifubeni, uze ubuyele sikhundla iqala.

Le kokusemva emgangathweni, amadolo kunye itsheke icala (ekunene), isandla eliseleyo iyavala yintloko, ilungelo ibekwe ngokukhululekileyo kunye umzimba. Uphakamisa kwicala lasekhohlo lomzimba, ukugcina iinyawo zakhe emgangathweni. Emva koko utshintshe imeko kunye nokwenza imithambo efanayo.

Indawo yangaphambili: imilenze ibekwe emgangathweni kunye iinyawo kanganga magxa. Ngokuvusa ephezulu ilungu lomzimba, ukwenza isindululo Buyisela phambili. Chin icinezelwe nxamnye esifubeni kwaye ukuthatha intloko yakhe emva

Ubeka izandla zakhe phantsi ngeempundu, imilenze, ekunyukeni, bewela iinyawo zethu. Ukuphakamisa umva asezantsi, imilenze aqulunqwa ngaphandle kokuthatha amagxa zakho phantsi.

Indawo - yokuqala. Ngokuphinda ukusebenzisa, ukutshintsha isantya ulwalathiso nokuphakamisa ekhohlo, ngoko ekunene.

Thina izandla zethu phezu cofa uze ngokuthe ngcembe ukunyusa umzimba ongasentla, eshiya iinyawo zakhe icinezelwe phantsi kwaye licinezelwe nasesilevini sakhe esifubeni sakhe.

Yiloo nto! Simple nesebenzayo! Yenza wahomba!

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