Imisebenzi eyiyo ukuze isisu komzimba ekhaya

Yeha, nesisu indawo ingxaki abantu abaninzi kangaka. Kwaye ngoko ufuna ukubeka kwisihloko elifutshane, ebonisa cinezela kakuhle tyaba ... Kodwa ke kufuneka azame ukufumana ummangaliso onjalo. Unakho, Kakade ke, hamba uye ejimini, kodwa ukusebenzisa azikho nje kakuhle ukuba elwe esiswini.

Okokuqala, kufuneka ukhumbule oku kulandelayo: loo nto iphambili - kukunyamezela kunye rhoqo. Ukuba ulala isibini amaxesha ngeveki, akukho lutho. Kumaphephandaba unako kwaye kufuneka ndinyikimise yonke imihla, kungcono nje omnye, kodwa ngokuphinda-phinda. Okubaluleke ngokulinganayo ukuchana ukuzilolonga. Kulungile ukwenza ngaphantsi, kodwa ngokuchanekileyo, i enkulu, kodwa nakanjani na. Xa deal with kuya kuba lula kancinci, ukwandisa inani iiseti kunye nabathengisi evenkileni, yaye ngoko ke usoloko akakayeki apho.

Ngoko ke, ngokuba imithambo isisu ekunciphiseni umzimba. Ekhaya, nokwenza zonke iintshukumo, zama ukulandela siseko Pilates - rhoqo ukuzoba esiswini, hayi ukunyibilikisa kwaye ukuvumela izihlunu umzimba. Kwaye kwindawo ngezisu nayiphi na imeko musa Wayitsala esinqeni - kufuneka ambathe icinezelwe phantsi. Uqeqesho kufuneka uqale kardiorazminki yemveli. Kusenokuba dancing, ukutsiba ukukhanya intambo okanye hayi, yayibaleka indawo, okanye malunga 15 imizuzu njengokujikeleza iringi. Badlule uqheliso lwemisebenzi esisiseko. Asazi esifubeni omnye, luphumlo elincinane, uze uphinde yonke kwakhona. iindlela ezinjalo kufuneka kwenziwe ubuncinane ezintathu (ekukhethwa abane okanye ngaphezulu). uqeqesho Ukugqitywa koqiniso (i-Cardio efanayo, umzekelo, imizuzu eli-10 ka iringi), kunye ibhanile.

Zonke elwe umthambo isisu (ekhaya) lungahlukaniswa ngokwamaqela amathathu: ukuphakamisa umzimba ongasentla, ukunyuka isabelo ezisezantsi intlanganisela yokuqala neyesibini.

Siqala twist zakudala: elele phantsi, izihlunu Uloliwe ngqo. Lala ngomqolo yakho licinezelwe yakho asezantsi umva, imilenze igotywe ngamadolo, izandla emva intloko yakho, iingalo phofu bungaphumi eluphahleni. Krazula intloko negxalaba yenu iincakuba, ngaphandle abahluza intamo yenu, ibuyele endaweni yaso yesiqhelo. Umbuzo yokuphefumla iyatyhilwa ngolu hlobo lulandelayo: Kucetyiswa ke ukuba aphefumle e ukuphumla, phefumla ngenxa ombane. Ezinye abahlohli bacetyiswa ukuba wenze into eyahlukileyo. Ngoko ke kungcono ukuba wonke umntu ukuba ukhethe ukhetho kakhulu lula. Umthambo amaxesha ubuncinane 15.

Le twist lwengcingane kuthiwa-: yokuqala into efanayo, kodwa ngoku, ukukhulisa emagxeni akhe, nentloko, phakamisa ngakumbi isinqe. Kwi siphefumla, asezantsi. Inani le ndlela ezifanayo.

Qeqesha i elibhalwe ngokumileyo izihlunu esiswini: indawo ukuqala unyawo lwasekunene unyawo umva kuphosa phezu kwamadolo yasekhohlo kunye phakamisa emagxeni, sisondela engqinibeni esandleni sakhe sasekhohlo idolo lakho lasekunene. Yenza izihlandlo ezili-15, imilenze yam ziyatsalwa babe ngengqiniba ekunene ukuya edolweni ekhohlo.

Ukuphakamisa umzimba: emzimbeni sokuqala indawo ayagu- azotywe emadolweni. Ngomhla siphefumla lishiyiwe. Oku kubaluleke ngokukhethekileyo ukunciphisa umzimba isisu ekhaya zingaphuculwa ezinemvume. Izandla ngokuthi isongwe phezu kwesifuba okanye landiswa phambili - oku ukuba abo bangakwaziyo ukufumana phezulu, aziphose phezu kwentloko yakhe. Imilenze ungagotywa emadolweni kwaye ayinakolulwa kwaye icinezelwe phantsi. Khumbula, icotha phakamisa nolusezantsi, kokukhona isiphumo. Watshona phantsi kufuneka kancinci, vertebra ngamnye kuthi, ndiziva inkxaso.

Ukuphakamisa imilenze: le ntshukumo unokuba ezahlukahlukeneyo kwaye inzima. Le ndlela ilula - ukuze uphakamise umlenze ngqo ukuya kwikona yelayini esuka ekunene ukusuka kwindawo lisalele. Le inkciyo licinezelwe phantsi! Uhlobo lo msebenzi - isondo xa bayavuka, eguqa yomibini imilenze ngexesha, okanye isikere, xa imilenze tye kunye ukunyuka nokwehla naye. A lunzima kakhulu, kodwa kakhulu ngakumbi zisebenzayo - ukuze nje iinyawo kodwa isinqe, iikawusi irwece phantsi emva kwentloko yakho. Izandla kwangaxesha nye abe emva kwentloko yakhe, wolula ecaleni emzimbeni okanye landiswa phezu kwentloko.

Ke ekugqibeleni, lo fun: imithambo ukulahlekelwa belly ubunzima ekhaya, kuqulethe indibanisela iindlela ezahlukeneyo. Lokuqala - ukusuka kwindawo yokuqala (elele phantsi, izandla emva intloko, imilenze kruthu, ephantsi umva icinezelwe) ngexesha elifanayo ukuphakamisa iingalo kunye nemilenze, oko kukuthi, tsala amadolo ukuya entloko. Zama ukuba zizame entanyeni yakho, wonke umsebenzi ugqityiwe izihlunu press. Umahluko kwalo msebenzi - ukusuka kwindawo yokuqala ukunyusa umlenze ayinakolulwa ukuya esinekona sasekunene, uze kuthoba phantsi kangangoko kunokwenzeka, uze ugcine it up ngaphandle ayeguqa ngamadolo zakho. Ngoku (hayi lisuswe imilenze!), Phakamisa intloko yakho emagxeni, izandla zikho umzimba aze abenze nokuzibhetya ezincinane phezulu nasezantsi, ngaphandle kokuma ukuze aphefumle. okunzulu ezinjalo benza izandla amaxesha 100.

Kuba uhlobo, ungenza kwaye elwe imithambo nesisu xeshikweni emi ngeenyawo. It tilts kumacala ahlukeneyo, phambili, nibhekise emva, kwakunye ekuthiwa "imithombo". Eyona isebenzayo kubo: Goba nje amadolo zakho, kunene isandla Ngasentla kwentloko yakhe, izakhi ekhohlo ingqiniba yakhe. Kwayama ukuya ngasekhohlo, bawurhuqa ukuya ekunene, ekhohlo nje ichukumisa kancinci kwicala lasekunene. Kwaye ngoku ukwenza ngumthombo-zithwele - kunye namandla awo encinane phezulu kancinci kwaye kwehliswe kwakhona ukunciphisa emacaleni nje 50. Kakade ke, kungona ngcono, kodwa kuza ngcembe, kunye noqeqesho. Xa kungekho amandla okunyamezela intlungu ecaleni lakhe, yimani izandla zam kwaye yayame enye indlela.

Ukolula ukuba izihlunu esiswini - yinto ikati classic, ibhulorho nelamaxandeka ekunene ukuya ekhohlo. Libala akunakwenzeka kuyo nayiphi na imeko, kuba lunciphisa intlungu emva umthambo, ngokunjalo ukwenza izihlunu dyondzisaka. Ezenzweni jikelele elwe nesisu ekhaya iya kuzisa isiphumo ngokukhawuleza kwaye eziphathekayo, kufuneka nje ukujongana iiseshini kunye esingaphosi.