Esikhathini sekwindla, enye yemisebenzi esemqoka ukusekela ukungavikeleki, kepha kukhawulelwe kuphela ngezindlela zokupheka zemvelo noma izindlela ezizithandayo, ukuzivocavoca umzimba nakho kubalulekile ekwakhekeni kokungavikeleki okuqinile, okuzokusekela kuyo yonke isikhathi sekwindla-nobusika. Sizokhuluma ngemisebenzi ephumelela kakhulu.
Ukukhetha izivivinyo ukuze kukhulise ukungasebenzi
Yonke imishini ibalulekile ukuyenza ekhaya ekuseni noma kusihlwa lapho ungasenazo izinto ezibalulekile futhi akekho ozokuphazamisa.
#one.
Siwela izandla zakho ngemuva kwekhanda, yenza ama-tilts ekhanda ngezindlela ezihlukile, ngenkathi ungangqongqotha umoya bese uzama ukuyenza kancane. Ngokulandelayo sisonga esifubeni sakho futhi senze amathuba okushintshana ngezindlu esolayinini. Siphinda konke ukuzivocavoca izikhathi ezi-5-6.
# 2.
Sizodinga isihlalo, mhlawumbe ngenhla emuva. Hlala phansi ugcine emuva emuva, ubeke amadolo akho. Izinyawo zicindezelwe phansi. Uhleli esihlalweni, uzama ukuthola iminwe yezandla eminweni emilenzeni. Sinwebeka esolayinini, sibuyela kancane ekuphefumuleni. Uma unemizwa ebuhlungu emhlane, thatha ikhefu uphinde uphinde uvivinye umzimba kancane.
Okulandelayo, sivuka ngemuva kwesihlalo siwugcine ngezandla zakho. Ngemuva ebushelelezi, senza ama-squats ahamba kancane, lapho sigibela khona amasokisi, siphinda amahlandla ama-7.
# 3.
Ukuya emhlane wakho, donsa izandla zakho emzimbeni, gobela imilenze yakho emadolweni. Hhayi imilenze efiphele, zama ukufinyelela amadolo phansi, uwabise ezinkomba ezihlukile. Lungisa kulesi sikhundla imizuzwana eyi-10, bese ubuyela kancane kancane esimweni salo sokuqala. Siphinda futhi izikhathi eziyi-7.
Ingabe uyasebenza ekwindla?
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I-Yoga ngokuvikelwa kwakho
Njengokuzivocavoca okudala, i-yoga iyakwazi ukudala izimangaliso zangempela ngomzimba wethu - awuqinisi hhayi kuphela ngokomzimba, kodwa futhi nempilo yengqondo, uma uhlanganyela nomqeqeshi oqeqeshiwe, into esemqoka, Ukuthola ukuvunywa kodokotela wakho wokuya uma unezinkinga ngomgogodla noma ngokubambisana.
Tadasana
Simi ngqo, ngenkathi sigcina umshini nama-buttocks kumandla kagesi. Izandla zeluliwe emzimbeni. Senza umoya ojulile nowenziwe kancane, imisipha yokucindezela, bese ukhipha kancane, uphumule. Siphinda izikhathi eziyishumi.
VircSshasana
Futhi emi ngenhla emuva, phakamisa izandla zakho phezulu bese welula kancane. Senza ukuphefumula okuhamba kancane okuhamba kancane kanye nokuphefumula, buyela esikhundleni salo sokuqala. Siyaphinda kaningi.
Utanasana
Ukuma okuqondile, kuncike kancane kancane futhi welula ibunzi lakho emadolweni ngangokunokwenzeka. Ayikho imilenze nganoma iyiphi indlela ukugoba. Uma kuvela ukufinyelela izandla zakho phansi, beka izandla zakho ngemuva kwezithende. Ukulayisha esimweni esinjalo ekulweni nokuphefumula okungamamitha amane bese ubuyela esikhundleni salo sokuqala.