Ukuqaqamba kolusu oluqaqambileyo, iinwele ezincinci kunye nenani elifanelekileyo - into enjalo ifuna ukubona ukubuya kwabo kwiholide. Kuyinyani, enyanisweni, izinto zahlukile: Ngokwesiqhelo sizisa iikhilogres ezi-2-3 eziqokelelweyo kwi-Buffet. Kodwa ungangxami ukuba ube lusizi! Iqulunqe inkqubo yoqeqesho eliza kuluma nawuphi na umfazi.
Uza kuqala phi
Ngaphambi kokuba uqale, kufuneka uset yeStock Detge yeZixhobo zeMidlalo: Ukuxhasa umphezulu wehempe, ihempe ye-cotton ye-cotton, i-clectos ekhululekileyo okanye i-leggings kunye ne-sneakers esebenzayo. Kwaye, ungalibali ukuthatha iibhendi zerabha ze-eleustic-ziya kuthatha indawo encinci kwimpahla, kodwa zenze lula inkqubo yoqeqesho. Ukuba kunokwenzeka, khetha ihotele apho kukho umthambo omncinci, oya kuba neseti ye-inventri.
Ngaphambi koqeqesho kufuneka ufudumele
Ifoto: HARTAHH.USPUS.com.
Uqeqesho loqeqesho
Ngaphambi kokuqala nasiphi na isifundo, kufuneka ufudumele - yikhumbule ubomi. Eyona ndlela ilungileyo yokufudumeza izihlunu kwaye ulungiselele intliziyo ukuba ilayishe - umthambo wentliziyo. Inokuba yimizuzu emi-5 ukuya kweli-10 yokubaleka, ukuqubha, ukuphakamisa kwinduli okanye ukutsiba endaweni. Musa ukucinga ukuba eli nyathelo lingatsiba: Imisipha engasenzi iyenzakalanga yenza kube lula kakhulu kunokuba ucinge. Ekupheleni komsebenzi, yenza ukuba ilula ukusasaza umthwalo kwimisipha kwaye ikhawuleze ikususwe i-lactic acid.
Isicwangciso soqeqesho:
1. I-squats ekuhambeni. Beka i-gum embindini wezinqe. Yima kakuhle, imilenze kunye. Unyawo lwasekunene lwenza inyathelo ecaleni, lihamba-hamba ngokuhambelana nomgangatho okanye kancinci ngezantsi-konke kuxhomekeke kubuninzi be-tendon yakho ye-Achille. Phinda amaxesha ali-10-16, uze wenze okufanayo kwicala lasekhohlo. Ziyonke iindlela ezi-2-3 zizonke.
2. Ipayikhini ecaleni nasemva. Yima kwinkxaso kwaye ubambe izandla zozibini-kunokuba yintsika, umva ebhedini okanye enye into. Beka i-gum kwinqanaba le-ankle. Thatha unyawo kwicala, emva koko ubuyela kwisikhundla sokuqala. Sukwenza uqhekeze, thabatha unyawo ngasemva. Ukunika imilenze yakho yokuphumla, ukutshintsha imilenze - i-10-15 iphindaphindeke ngonyawo ngalunye ngeendlela ezikwi-2-3.
3. I-Romanian jikelele. Yima kwiisokisi kwi-gum, icala elichaseneyo lithabathe izandla zakho. Ngomqolo othe nkqo, nyuka uye ezantsi uye kwibala elifanayo nomgangatho. Phinda amaxesha ali-10 kwiindlela ezi-3-4.
4. Gqibezela ibhloko kuwe. Fumana intsika kwaye uphose i-gum kuyo, ebambe isandla ngasinye samathuba egum. Yiya kumanyathelo ama-2-3 aphuma kuyo kwaye kwangaxeshanye faka ngaphezulu kweziphelo ze-gum. Ngentshukumo, ii blade zakho kufuneka zivaliwe, kwaye ii-ellows zingcwaba emzimbeni. Amaxesha nje ali-10 kwiindlela ezi-3-4.
Tsala ibhloko ngokwakho, njengokuzivocavoca
Ifoto: HARTAHH.USPUS.com.
5. I-BICEPS. Baleka amadolo akho. Cinezela i-gum ukuya kumgangatho ngedolo lasekunene, thatha isandla sasekunene. Thatha isiphambuku esichaseneyo. Tsala i-elbow ngaphambi kokuba uguquke, emva koko ubuyela kwisikhundla sokuqala. Phinda isandla esifanayo sasekhohlo. Ngamaxesha angama-10-15 kuphela kwiindlela ezi-2-3.