Imizimba yethu icwangcisiwe ukuze xeliwe ukuya kwi-120-160 nge-120-160 nge-120-160 nge-120 ukuya kwi-12 ukuya kwi-80 ukuya kwi-80. Ngeli xesha, ngeli xesha, amanqatha atshiswe ngenyameko , esinceda ukuba silile. Ngapha koko, naluphi na uhlobo lomthwalo we-aerobic lusebenza ngokulinganayo, ke akukho mahluko mkhulu phakathi kwabaleka epakini nasezantsi, ukuba usebenza ngaphakathi kwe-alling.
Ukucocwa komelela zonke izihlunu
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Apho ukuqala ukucoca
Ukuba usagqiba kwelokuba udibanise uqeqesho kunye nokucoca, emva koko kuqala, njengaye nayiphi na imisebenzi yomzimba, kufuneka uchetywe izihlunu kwaye uthatha inxaxheba ngokubetha kwentliziyo. Qala umsebenzi: Yenza iintshukumo zesetyhula, ke ngebhanti, izandla, amathanga, amadolo kunye ne-ankle. Ukongeza, thatha i-8-10 ye-squats- basebenzisa uninzi lwezihlunu kwaye bathathe inxaxheba ngokukhawuleza ipulse ngenxa yotshintsho olusisigxina lwezikhundla zomzimba. Emva kokusebenza, qhubeka ekucoceni. Nika ingqalelo kuluhlu olungezantsi - icacisa ukuba zeziphi izihlunu ezibandakanyeka kwimithambo nganye. Khetha umthwalo kuxhomekeke kwindlela owawusebenzisa ngayo ukususa indlu kwaye zithini izihlunu "ezingenamva."
Ukuzilolonga ngexesha lokuvuna kwendlu
- Ukucoca ngesicoci se-vacuum. Kwinkqubo yendlela oyisusayo ngayo inkunkuma kumgangatho, usebenza imisipha yakho yomlenze, umva nezandla, ukuba uhamba ngenkuthalo ngexesha lokucoca-uncinane, kunjalo. Kwimpembelelo enkulu ngexesha lokuhamba kweepeni ze-vacuum cleaner, tsala ngokwakho, ukutsala ibala ngokusondeleyo kangangoko kunokwenzeka - izihlunu zemva ziya kusebenza.
- Ukuhlamba igear. Ukuba awusebenzisi i-mop yokucoca umgangatho, kodwa i-rag, emva koko isiqingatha seyure sinokuyitshisa iikhalori ezininzi. Kwinkqubo yokuhlikihla umgangatho, imisipha yomqolo, ibhanti yamagxa kunye namaphephandaba ababandakanyekayo. Sicebisa ukuba uyenze ngolu hlobo: Yima kwaye ulekise ilaphu phantsi, ubuyela kwisikhundla seplanga - umzimba uyalingana kumgangatho - kwaye ubuyele. Lo msebenzi weembaleki ezinamava, abafikayo banokuhlamba umhlaba, basasaza imilenze yabo ngokubanzi kwaye bahamba ngebhanti egxekayo ngasekunene nangasekhohlo, ukurabha phantsi kwentshukumo ye-chaotic.
Ukuhlamba umgangatho we-Injini
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- Ukurabha izibuko. Ngelixa ucima iiprinta, splashes kunye noqhawulo-mtshato ngezibuko kunye neeglasi, amagxa, izihlunu kunye nokushicilelwa zisebenza ngenkuthalo. Ngapha koko, nayiphi na intshukumo iyasebenza - zombini ikwiSetyhula kunye nephezulu, ngasekhohlo-ngasekhohlo. Ukomeleza umsebenzi wezandla, cinezela ngaphezulu kwiglasi kwaye unyuse i-istlting yentshukumo yezandla.
- Uthuli lothuli. Kule misebenzi, imisipha efanayo ibandakanyeka njengakwizibuko zokurabha. Nguwe kuphela owenza umthwalo omkhulu wentliziyo, njengoko kufuneka uhlambe rhoqo i-rag evela kumdaka, ke, uhamba ngakumbi. Ukwenzela ukuba izihlunu zokuncancisa, cofa ngononophelo i-crude rag.
- Ukuhlamba izitya. Ngelixa uhlamba izitya, izandla kunye namagxa asebenze. Sebenzisa imilenze, sicebisa ukuba ujike umculo onamandla kwaye uqalise ukudanisa. Oku akuyikhathaza le nkqubo, kodwa unokukhawulezisa isingqisho sentliziyo, kwaye ke ukutshise iikhalori ezininzi.
Vula umculo ukuhlamba izitya
Ifoto: I-PXXABAY.com.
- Ifriji ye-chorront. Uninzi lwamabhinqa lunyamezelekile alunakwenza eli tyala, kwaye lilize. Le nkqubo ibandakanya zonke iintlobo zemithwalo - zombini ii-aerobic, kunye ne-anaerobic, oko kukuthi, amandla. Ngelixa ufumana iimveliso kwifriji, wenza amanyathelo amaninzi kwaye womeleze izihlunu zezandla. Kwinkqubo yokuhlamba umphezulu, izandla, ibhanti egxekayo kunye nomsebenzi ojikelezayo.
Nawaphi na amatyala asemgangathweni asebenza zizindlu ekhaya ngexesha lokucoca, aphindaphinde izihlunu ezininzi. Ukuba ucoca ngokupheleleyo kwigumbi, uqiniseke ukuba uchitha iikhalori ezininzi ngeli xesha. Ngononophelo, ke ngenyameko, emva koko iya kukhanya, kwaye inani liya kukhanya.