"Sondela ngokuba izibambo" (umthambo): indlela yokusebenza. ziyafaneleka ekhaya

imisebenzi fitness ekhaya zezona zilungele kwabo abanika abanye kukha kutyelela amagumbi ezikhethekileyo. Kwenzeka ke ukuba akukho umnqweno. Mhlawumbi kungenzeka ngenxa ingqesho elikhulu efama. Ngokukodwa ke luqondwa umfazi ehleli ummiselo. Ngamafutshane, yintoni unobangela, ukwenza i izakhiwo zemidlalo ngempumelelo esengqiqweni, ngoxa uhleli ekhaya. Umzekelo, complex "ubaleka izibambo." Ukuzilolonga kuyenzeka ukwenza ehleli, elele nokuma. Indlela ukukwenza oko? Kwaye yintoni imiphumela oko onokufikelela?

A amagama ambalwa malunga xa yokuhlangabezana

Ngezemidlalo ukuqala nge kusasa. Oku kukuqinisekisa ukuba, kwelinye icala, ukuba kuvuka, yaye kwelinye - umzimba ukuseta ukuba ubonelelo ezifunekayo yamandla, nto leyo ngokwaneleyo ukuba imini yonke. Umzekelo olothusayo lobuninzi olu hlobo qeqesho isigxina kuthotho 'ubaleka izibambo. " Ukuzilolonga, hayi kanye mandithi, lonke uluhlu ukuyolela, njengoko kufuneka kunceda olule imisipha namalungu. Kwi sakhiwo, njengoko umthetho, kukho umthambo amandla ezifuna amandla amakhulu.

Kwelinye icala, imisebenzi ezibiza ilula kakhulu kwaye musa kufuna umgudu omkhulu. Kwaye okona kubaluleke kakhulu, bona musa ukuchitha ixesha elininzi. Umsebenzi kusasa iyonke sisaqhubeka kwimizuzu eli-10, ubuncinane -. Imizuzu eli-15-20.

Ziziphi iingenelo kusasa umzimba?

Musa ukubhidanisa ikhaya qethe epheleleyo kunye imithambo kusasa ngokwesiqhelo. ukwenza rhoqo elula olulandelenayo, anisayi ubunzima bomzimba, kwaye akusayi kuba nako ukuphumeza i isiqabu umona kwindawo esiswini. Kodwa ukuba balahle ekuma emalungwini akho kunye nemisipha, ukulungisa kwegazi kunye neenkqubo pathways ukubaleka kusasa.

Indlela ukuqala umthambo kusasa?

Ngokutsho kubalandeli ezininzi qete ekhaya, kuya kuba kuhle ukuba uqale usuku lwakho nge ebizwayo ngqo ebhedini. Hi ndlela leyi, inzuzo koqeqesho olulolu hlobo bathi iingcali ezininzi entsimini yamayeza, umzekelo, indawo eyaziwa-kakuhle ugqirha Bubnovsky.

Ude impahla ukusa yokuvuka-up ezitho ebhedini, apho unako ukwenza i element enegama "ubaleka izibambo." Ukuzilolonga lwenziwa ukusuka kwindawo uvaleke emqolo. Ukuze sibe nokumiliselwa kufuneka ubeke izandla zakho ecaleni umzimba khosi uhambisa isandla enye ezantsi (ecaleni umlenze kwamadolo), kwaye ke omnye. Le intshukumo nayo iya kwenziwa ukuma, kodwa kwesi sakhiwo kulula ngakumbi ukwenza, ukutyibilika nje kakuhle izandla zakhe phezu kwebhedi. Ngoko kuyimfuneko ukuba ukutyhalela ukuma umzimba elandelwa ngezandla. Phinda kunokuba amaxesha 5-10 kwicala ngalinye.

Umzekelo kusasa usebenzisa ebhedini

Ngoko ke, masithi ukuba siphaphile. Musa ukusondela ukuba up. Cheer unokukunceda okutshaja nelula. Ukwenza oku, landela la manyathelo:

• Alale ngomqolo.
• Ngokubanzi amalungiselelo iingalo kunye nemilenze ecaleni.
• Tsala iikawusi on kwaye phambili, le nto andigweqe ninduluke kuwe (oku kuza kususa izinto enixabana ukusuka imithambo yegazi kunye namalungu kwaye iya kuba nokuthintela ebalaseleyo amahlwili egazi, stasis igazi nemilenze).
• Yenza zokumisa ixhaphayo ezimbalwa ekhohlo nasekunene (phinda phinda-10 kwicala ngalinye).
• Landela kangangeemitha ezimbalwa izangqa nomphandle wocango (amaxesha 5-6 kuzo zombini ngezihlandlo).

Fudumeza amadolo nasezinyaweni

Ukuqhubeka uhlobo yethu imfanelo ikhaya elula, dlulela lengubo efudumeleyo-up. Ukuze wenze oku, agobe imilenze yakho kwakhona Ndiyakubalungisa. Enze iziliphu, khosi ayeguqa kuqala kunye nezinye ke umlenze. Okulandelayo, qhagamshela imilenze amabini kunye niphakamise. Iqhwa kule ndawo imizuzwana 5-10. Emva koko nsinya imilenze ukuya esiswini kwaye sanga ngamadolo akhe.

Wena ke ungakhetha ukusetyenziswa "ibhayisekile" (izihlandlo ezili-10) okanye ukukhaba iinyawo zabo (njenge pendulum xa omnye umlenze esiya entloko, omnye uhamba phantsi and vice versa).

Yenza lo msebenzi ngenxa esinqeni

Emva kokuba iinyawo zethu yothani kancinane phezulu, uyakwazi ukuqhubeka kwisenzo ngakumbi. Ukuze wenze oku, anyuse unyawo kufutshane esandleni kuqinisa usondeleyo izithende nokonyusa esinqeni phezulu. Ngoko wenza ukukhanya "isiqingatha-ibhulorho". Okulandelayo siqala kuthoba isinqe phantsi niphakamise. Le mithambo lwenziwa izihlandlo 6-10. Into elandelayo siza kwenza - iseti ye 'ubaleka izibambo. " Msebenzi uza kunceda ukushushubeza kumaphephandaba izandla.

Usenza eendaba ukusuka kwindawo uvaleke

Ukuqhubeka ekhaya ezibiza ukusuka kwindawo lisalele, agobe amadolo uphose umzimba wakho eliphezulu. Kulo mzekelo, siya kuphumeza Kwenye komdyarho 'ubaleka izibambo. " Njani ukwenza lo msebenzi? Ngokuba umsebenzi wakhe uya kuzolula kuphela iingalo zakho ecaleni imilenze abarhuqele khosi ukuba omnye okanye omnye isithende. Ngelo xesha linye kuni ongayi izihlunu osecaleni esiswini, "bavuke 'umzimba wakho aphezulu kunye nezandla ukulungiselela iintshukumo engaphezulu. Landela isenzo ngamaxesha 5-8 kwicala ngalinye.

Yenza umthambo ngamnye entanyeni umva

Kulo inyathelo elilandelayo, u ezinokuqengqeleka ngaphaya esiswini sakhe aze avuke kunye nenkxaso kwamalungu ezine (izandla, amadolo). Koko wenze umthambo luncedo, "Cat." Ngexesha lirhangqwa sakhe, kunye nentloko yayo uhamba phantsi, yaye xa emuva kujikwa ngendlela eyahlukileyo - intloko liphume. Musa ukusebenzisa amaxesha 5-6. Ekupheleni incwadi esongwayo entanyeni ekunene nasekholo (ngokwaneleyo amaxesha 5-7), kwaye ungafumana up. Kwasekuseni rhoqo usebenzise olu complex Ni Ku Rhula iziganeko ezingentle ezifana ekuseni amalungu kwemali okanye intlungu ezisezantsi umva, intamo, iinyawo namadolo.

Indlela ukwenza umthambo "ubaleka izibambo 'ukusuka kwindawo ukuma?

imithambo Morning kungenziwa ukusuka babemile. Nakuba kunjalo, njengokuba kunjalo ukuyolela ebhedini, le imbaxa ukuba kwenziwe ngezigaba. Ngoko ke, qala bend entanyeni. Yenza intloko ilandelayo macala omabini (amaxesha malunga 5-6 ngamnye). Emva koko uye kwamagxa. Yanjalo, Niziphakamise nganye nganye, yaye emva zombini. Uphinde amaxesha 5-7. Yenza izangqa amagxa phambili kwaye umva.

Emva koko, beka iinyawo zenu zamagxa-magxa. Phakamisa iingalo zakho zifana kuya umgangatho (alubeke ecaleni ezininzi) kwaye uqale tsala kwenye uze emva koko enye indlela. Ngaba oku ukuba ufuna ukufikelela kuqala ukuba eludongeni omnye, yaye ngaphambi kunye nasemva kokuba omnye. Beka izandla phezu esinqeni kunye esinqeni Jikelezisa ekhohlo ukuya ekunene (5-6).

Unako ke ngoko wenze 5-10 ukuhlamba kunye niwunyathelele iinyawo zabo phambili, emacaleni, umva. Inyathelo ngalinye, uphinde amaxesha 5-7. Okulandelayo, sibambane ngezandla wayaneka bahluka, ezilinganisa izakhiwo ukutsiba ngentambo. Tsiba amaxesha 5-10. Ekupheleni ehlaselayo kufuneka ukuba enze iseti elifutshane olulandelenayo elula. Ukuze wenze oku, umntla ndayame khosi ukuya kwenye kunye nezinye emlenzeni. Ukuma ngomlenze omnye, kwigophe lesibini kwamadolo. Bamba isandla sakhe Yolule nakubhontsi. Phinda omnye umlenze.

Ngoku icala amandla kwaye alungele imini yabo eqhelekileyo!