Ukuba matasa ezweni lethu kubaluleke kakhulu. Kuphela-ke ungaphumelela futhi ujabule. Uma uhlala namanje, akukho okuzokwenzeka. Ukudla okufanele kunika impilo, ukuntuleka "kwemizwa engemihle" edlula "imizwa engemihle - ukuvumelana kwangaphakathi kanye nethemba eliqotho, ezemidlalo - amandla, ukulala - Ukulala. Ngijwayele umbuso onjalo, futhi umzimba wami ungibonga. Vele, esinye sezimo eziphambili zesibalo esihle - ezemidlalo. Nansi into esemqoka - ukuqina. Angiziphoqinga futhi ngakujabulela. Kubalulekile kimi ukuthi imisipha isethoni. Ngaphandle kwalokho, ngivilapha. Okwamakilasi, imvamisa angidingi ama-simulators akhethekile. I-treadmill eyanele yokuzivocavoca. Futhi-ke ngenza izivivinyo ezahlukahlukene emaqenjini ahlukene emisipha. Nazi ezinye zazo.
Imithambeka nge-dumbbells
Izinyawo ngobubanzi be-pelvis, okhalweni baphonsa phambili, amahlombe ukuze abuyele emuva. Lapho sikhipha umoya okhishwa ngamakhala emthambekeni wehlise phansi futhi selule isandla sakho endebeni yedolo. Kubalulekile - okhalweni kahle, ungaphambuki, konke lokho ngezansi okhalweni ngesikhathi sokuzivocavoca kumele kunganyakazi. Sithatha ngesandla kuphela ngesandla sakho, sicindezele uhlangothi ngangokunokwenzeka. Ekuphefumuleni sincika enye indlela.
Izindlela eziningana zemithambeka engamashumi amabili. Isisindo sezimbungulu siyi-1-3 kg.
Iziphakamiso ze-dumbbells ezinhlangothini
Izinyawo ngobubanzi be-pelvis, okhalweni baphonsa phambili, amahlombe ukuze abuyele emuva. Phakamisa izandla zakho ngama-dumbbells ezingeni lamahlombe, izandla zigobile kancane ezindongeni.
Izindlela eziningana eziphakeme ezingamashumi amabili. Isisindo sezimbungulu siyi-1-3 kg.
Phakamisa imilenze ilele ohlangothini
Ukuhamba ohlangothini kahle, siphumula phansi. Lapho siphefumula sithatha unyawo oluphezulu ngangokunokwenzeka. Umlenze uqonde. Thola imizuzwana embalwa futhi wehliswe ekuphefumuleni. Senza ukuphindwaphindwa kwamashumi amathathu siphendukele kolunye uhlangothi.
Izindlela ezintathu emlenzeni ngamunye.
Ukushelela ukuma emadolweni
Ngena emadolweni akho, siletha izandla ngekhanda lakho. Sifeza imithambeka emoyeni, sigadla izicubu zomshini, isisu sidonswa. Ngesikhathi sokubulawa ngakolunye uhlangothi, imishini yokunyathelisa yelulwa ngakolunye uhlangothi, ngakolunye uhlangothi, iyancishiswa. Ukuphefumula lapho ubuyela esimweni salo sokuqala. Senza imithambeka engu-15-20, bese wenza imithambeka entwasahlobo amahlandla amahlanu (amafolda amathathu ngesilayidi ngasinye, ngaphandle kokubuyela esimweni sawo sokuqala). Into efanayo yenziwa ngakolunye uhlangothi.
Izindlela ezintathu ebusweni ngabunye.
Ukunyuka kwezinyawo kubo bonke abane
Yima kubo bonke abane, kungenzeka ukuthi uphumule emigodini. Spin bushelelezi, kwakhanya kancane emuva emuva. Emlenzeni wokuphefumula ugoba edolweni lama-degree angama-90 bese uphakamisa. Ufuna imizuzwana engu-1-2 futhi ushiye umoya, ngaphandle kokuthinta phansi. Siphinda izikhathi eziyi-15-20, bese ushintsha umlenze wakho.
Izindlela ezintathu ezine.