Morning umthambo ukunciphisa umzimba

Xa kukho imfuneko yokuba abasetyhini ukunciphisa umzimba, bona, kuqala kwiinto zonke, cinga otya ngayo. Ukutya, Kakade ke, elungileyo. Kodwa ilizwi elikhokelayo kwezihlunu, uncedo nani athenge Imbonakalo entle - nayo ibalulekile. Ngoko ke, ukongezelela ukuba yokudla, iqabane lakho kufuneka ezibiza ukunciphisa umzimba.

Ndicinga ukuba abo banethuba atyelele rhoqo umthambo, isihloko ayiniki mdla. Ndiyanibhalela kwezinye iindidi abafazi Russian, abahlala kwiidolophu ezincinane wemivuzo, kodwa bazihloniphe kwaye bathathe ubuhle. Awanalo ixesha inxaxheba ixesha elide, ngoko kuphela umthambo kusasa ukwehlisa umzimba kuya kukunceda ukuba balungiselele ngexesha lasehlotyeni.

Ngoko ke, yintoni inkqubo yokuzilolonga kufuneka iquke ezibiza ukunciphisa umzimba?

Okokuqala, thina kuwaba imizuzu embalwa ukuzifudumeza up. imithambo Simple isikolo (tilts, esijikelezayo, oojingi) kuwo onke amaqela imisipha: entanyeni, iingalo, esifubeni, isinqe, imilenze, emva. ixabiso lazo - ukugcina isandi yomqolo kunye namalungu. ngendlela elungileyo - ngqo umva, esifubeni hayi nechibi, isisu ingekaxolisi - kukudala inkangeleko enomtsalane.

Kwiindawo ezininzi iingxaki - isisu, amathanga, neempundu. Zizihlandlo ezingaphi na ndazama ukwenza imithambo ngenxa yendimbane, kodwa ndicinga ukuba isisu liyenyuka. Ngoko ke wathatha ngabo ngokwenene ukunceda ukuncipha.

Zama ukuba wolule izihlunu zakho esiswini kude ixesha ukufudumeza-up imithambo. Yenza oku kulandelayo.

Lala ° phantsi ngomqolo, iingalo emacaleni enu. Phakamisa imilenze yakho agobe emadolweni. Thina enze iintshukumo asekelwe ukhwele ibhayisekile. Ngeli xesha, u va ithoni izihlunu esiswini. Ngaba iiseti ezintathu.

° ukuba alale ubuso phantsi. Mayiqhagamshelane izandla zakho phezu emva zentloko yakhe. Nyusa intloko umntla, abahluza esiswini sakhe. Ke olule iingalo zakho phambili ususe zombini iingalo kunye nemilenze, abahluza esiswini sakhe.

° uguqe, izandla ezibhityileyo phantsi. Komboko kunye nemilenze kufuneka ibe esinekona sasekunene. Yandisa umlenze wakho wasekunene emva ukwenzela ukuba nokuqhubekeka umzimba: intloko ngqo - ngqo emva - emlenzeni ngqo. Landela unyawo ihambisa, ndikuhambise awo encinane, rhoqo abahluza esisu kunye ngeempundu. Emva koko abuyele umlenze wasekunene ukuya kwindawo yokuqala. Phinda okufanayo unyawo lasekhohlo.

° Indawo ukuqala iyafana njengoko Kumsebenzi ongaphambili. Yenza senhliziyo akukho ngqo umlenze kunye igotywe kwamadolo. I ujingi lokuqala - ukuya incum, wesibini - back up (ukuze umntla kunye nomlenze ezibe kumgca enye, kwaye umzantsi womlenze "wayekhangele" phezulu). Musa ukulibala ukuba olule isisu. amaxesha Phinda eziliqela, iinyawo utshintsho.

° The lokuqalisa enye indawo. Landela imilenze mahi baphikele ecaleni, abahluza esisu kunye nomlenze.

Loo ukudla yokutshaja imele ivuyise esihlunwini. Ngoko ke, qala leli nani umthambo ofumanekayo kuwe. Ngenxa yoko, kufuneka baphume kwelo gumbi kwaye hayi gaqa. Ukwenza imithambo yonke imihla, ukwandisa ngokuthe umthwalo. Lo mgaqo usebenza kuzo zonke iintlobo ukuzilolonga.

Enye indawo yingxaki - izandla. Ukutshaja ukunciphisa umzimba angawugqithi kubo. Ukuba Classic push-ups ongazithandiyo, zama atyhale-ups phezu kodonga. Ke ufumane ezinye impahla wena uze uzame ukwenza njalo.

Arms sandisiwe phambili kunye umthwalo. Senhliziyo phezulu phantsi.

Arms solulelwe icala kunye umthwalo. Senhliziyo phezulu phantsi.

Izandla nomthwalo zivunyelwe. Bebafundisa ukuba esifubeni sakho, eguqa kwi iingalo.

Ndivuya kakhulu waqiniseka kanye ukuba zonke bengabantu kakhulu. Kubandakanya umthambo. Ngoko ke, ukususela uhlobo, ukukhetha ezifanelene wena siqu, kwaye uya kusebenza kuzo zonke iindawo ingxaki.

Imisebenzi Morning ukunciphisa umzimba kunokwenzeka kuphela xa kukho umnqweno onzulu ukubeka ngokwakhe ukuze. Khumbula ilizwi ukuba sifuna into, sifumana ezilikhulu izizathu ukwenza njalo. Ukuba awufuni ukuba, sinokufumana ezilikhulu ukuzithethelela ukuba ukuyenza.