Ekwindla, angifuni noma yimiphi imisebenzi, kungenxa yokuncipha kwezinqubo zonke izinqubo emzimbeni ngokufika kwesimo sezulu esibandayo, noma kunjalo, ukwehla komsebenzi, njengoba sonke sazi, kuholela eqoqweni lesisindo ngokweqile nokudumazeka lapho ukhetha izingubo e-boutique yakho oyithandayo. Sixosha ukunganaki futhi siphume siyosebenza emgwaqweni, lapho isimo sezulu sivumela, vumela izinga lokushisa libe ekwindla ekuseni futhi alihlali likuthokozise. Siqoqe izivivinyo eziphumelela kakhulu emoyeni omusha ongazenza kalula ebangweni lokudlala eliseduzane eduze nasekhaya.
Ukulungiselela ukuqeqeshwa
Noma yimuphi umsebenzi womzimba usho ukulungiselela kahle, uma kungenjalo amalunga akho namathendamu ngeke athi ngiyabonga. Ungesabi, konke okudingayo ukugijima nokukhulisa amalunga ngokujika nokungena. Yenza konke kahle futhi ngobulili hhayi ukulimaza izindwangu ezithambile.
Siqala ukusunduza
Uma ungakwazi ukuzibiza ngomuntu ophakeme, wonke ama-push-ups avela emadolweni - ngakho-ke uzonciphisa umthwalo emhlane ongezansi, okungokwejwayelekile ungaphendula izinhlungu izinsuku eziningana. Ekwindla, kunzima impela ukuthola isiqhingi esimile nesihlanzekile soMhlaba sama-pushups asezingeni eliphakeme, ngakho-ke ubambe umbhoxo endlini ukuyoqeqesha ukuchitha ngaphandle kwezinkinga. Nge-PUSP uqobo, bukela ama-elbows abheke emuva futhi awazange adale ama-angle angaphezu kwama-45 degrees, futhi ikhanda lakho alizange liphumelele izindlu, uma kungenjalo ubeka engcupheni yokuhlanganela komlomo wesibeletho.
Ubambe i-rug nawe
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Nsinya
Lapha uzodinga ibha evundlile. Funa i-crossbar enjalo ebingeke ibe phezulu kakhulu, ngoba ngeke sikwenze okujwayelekile okujwayelekile: Ukuphakama okuphelele kungu-60 cm. I-Stalim ngaphansi komqhudelwano we-crossbar ukuze uthinte umhlabathi, wena Ungaphuzi izingubo, hlola e-crossbar ngendlela yokuthi ube phakathi kwakhe nomhlaba. Izandla zitholakala kwi-crossbar ebubanzilweni bamahlombe, zehlise amahlombe bese zihlanganisa amabala ndawonye, kufanele uthole umugqa womzimba wakho ezandla zakho ezandleni, ngenkathi ucindezela ama-bress kanye nama-buttocks. Ukuqinisa kuze kube yilapho uthinta i-crossbar.
Gculisa
Futhi lapho senza umsebenzi we-classic ngendlela eguqulwe kancane: Sizodinga ukuphambana okuncane ngesimo se-crossbar ephansi kakhulu yebhari evundlile, ongahlala phansi kalula. Buyela kubha evundlile bese ubeka imilenze amahlombe amancane abanzi. Amasokisi abheka izinhlangothi. Njengoba esenqabile i-pelvis emuva, kancane kancane qhubeka emphambaneni, ngenkathi egcina emuva ngqo, izithende ezivela emhlabathini nazo azisuki. Uma kunesifiso sokufakazela izivivinyo, thola ngisho nokuphakama okuphansi futhi wenze ama-squats uze uthinte.