Ukusebenza kwihlabathi lethu kubaluleke kakhulu. Kuphela ukuze uphumelele kwaye wonwabe. Ukuba uhleli, akukho nto iya kwenzeka. Isondlo esifanelekileyo sinika impilo, ukunqongophala 'kweemvakalelo ezigqithileyo "- Ukuvumelana kwangaphakathi kunye nethemba eliqinisekileyo, ezemidlalo - amandla, ukulala - ukuphumla. Ndiqhele urhulumente, kwaye umzimba wam unombulelo kum. Ewe, enye yeyona miqobo iphambili yenani elifanelekileyo - ezemidlalo. Nantsi into ephambili - ukuqaphela. Andizinyanzeli kwaye ndiyonwabele. Kubalulekile kum ukuba izihlunu zikwithoni. Kungenjalo, ndisisidenge. Kwiiklasi, ndihlala ndingafuni ukuba zingabalulekanga. Ukunyathela okwaneleyo kokusebenza. Kwaye emva koko ndenza imithambo eyahlukeneyo kumaqela ahlukeneyo emisipha. Nazi ezinye zazo.
Ithambeka eline-dumbbells
Iinyawo kububanzi be-pelvis, hips tyhala phambili, amagxa ayokuhlala ngasemva. Kwi-humding, senza ithambeka le-lobby kwaye yolule isandla sakho kwikomityi yedolo. Ibalulekile - hips hips ngokuqinisekileyo, ungaphambuki, yonke loo nto ingezantsi esinqeni ngexesha lomsebenzi kufuneka isuke ngaphandle kwengqondo. Sithatha ngesandla kuphela ngesandla sakho, ukucinezela icala kangangoko kunokwenzeka. Emphefumlweni sincama ngenye indlela.
Iindlela ezininzi zamathambeka amashumi amabini. Ubunzima be-Dumbbells yi-1-3 kg.
IXESHA LOKUZIPHATHA KWEXESHA
Iinyawo kububanzi be-pelvis, hips tyhala phambili, amagxa ayokuhlala ngasemva. Phakamisa izandla zakho kunye ne-dumbbells ukuya kwinqanaba lamagxa, izandla zigobile kancinci kwimithambo.
Iindlela ezininzi zokuphila ezingamashumi amabini. Ubunzima be-Dumbbells yi-1-3 kg.
Phakamisa imilenze ilele ecaleni
Ukuhamba ecaleni kwecala ngokutyibilikayo, siyaphumla phantsi. Ukuphefumla sithatha inyawo phezulu kangangoko kunokwenzeka. Umlenze uqonde. Fumanisa imizuzwana embalwa kwaye uhlisiwe kwi-enching. Senza ukuphindaphinda amashumi amathathu kwaye sijike kwelinye icala.
Iindlela ezintathu zomlenze ngamnye.
Ukuntywila ukuma emadolweni
Phuma ngamadolo akho, sizisa izandla entlokweni yenu. Senza amathambeka emphefumlweni, icime izihlunu zoomatshini wokushicilela, isisu sitsaliwe. Ngexesha lokubulawa kwesinye isandla, oomatshini bolunye ucothiweyo kwelinye icala, kwelinye, liyancitshiswa. Phumela xa ubuyela kwindawo yayo yoqobo. Senza i-15-20 yethambeka, emva koko yenza i-Slows Slows izihlandlo ezihlanu (zontathu ezibini zesilayidi, ngaphandle kokubuyela kwisikhundla sayo sasekuqaleni). Into efanayo yenziwa kwelinye icala.
Iindlela ezintathu zobuso.
Unyawo lunyukela kuzo zonke ezine
Yima kuzo zonke iinindi, kunokwenzeka ukuba uphumle emanzini. Spin Sheet, ifuthe elincinci lifihlwe kumqolo ongezantsi. Kwimilenze yokuphelisa igorha edolweni lama-90 degrees kwaye iphakamise. Ukujonga imizuzwana emi-1-2 kwaye ishiya emfutshane, ngaphandle kokuchukumisa umgangatho. Siphinda amaxesha ali-15 ukuya kwengama-20, tshintsha umlenze wakho.
Ezintathu ezine.