Indlela ukwakha icala kumaphephandaba

imisipha esiswini - yinto isibambiso nje umzobo omhle, kodwa isiqinisekiso sokuba amalungu omzimba, isinqe kunye umqolo yo 'iingalo' elungileyo corset eyomeleleyo, ngalo babamba indawo echanekileyo. Ngoko ke, lo cinezela zenza rectus, ngokumileyo kunye enqamlezileyo. Ukuba ufuna ukufumana uncedo isisu, ithemba kuphela ukusebenzisa kakuhle. Ukuba kubekwa esweni ngenyameko enkulu kunye nesondlo. Simele sikhumbule ukuba izihlunu esiswini soloko kwimilo elungileyo, kufuneka aqeqeshwe rhoqo, ekubeni imilo elahlekileyo ngokukhawuleza kakhulu.

Sinikezela ukhetha ingqalelo lokufundiswa izihlunu ngamnye iinkcukacha ezingaphezulu. Namhlanje hero - a osecaleni cinezela, usebenzisa ukomeleza abalandela ngezantsi.

umzekelo omhle kakhulu kwaye ilula kweziphothe oxwesileyo. Ukuqala ubuxoki eziyimfuneko ngomqolo, agobe amadolo neenyawo icinezelwe phantsi. Isandla sokunene kufuneka sibe ngasemva intloko kunye ekhohlo - emgangathweni, yesundu phantsi. Ngelo xesha phakamisa kwengalo yasekunene nedolo ngasekhohlo, ezo ibhekiswe omnye komnye. Emva koko abuyele kwindawo yokuqala uze wenze umthambo kwicala le ashicilela elinesihlanu amaxesha. Njengoko kwenziwe icala elinye, qala lokufundiswa enye.

Indlela ukwakha icala kumaphephandaba ofisi? Ewe, iimeko nkqu yokusebenza kungathatha ixesha elithile wazo ngokomzimba. Ukuze wenze oku, wabeka isitulo kwicala lasekhohlo lwe kwetafile. Hlala ngasemdeni, imilenze zikwindawo umgama omfutshane enye kwenye ukwenzela ukuba zenze engile degrees asithoba. Ngasemva kufuneka ngqo ngokupheleleyo. Kakhulu ukwandisa umzimba ukuya kwicala lasekhohlo, lasekunene ngesandla ukuphalusa kwicala lasekhohlo itafile, nangasekhohlo - emva intloko yakhe. Imilenze kunye ezinqeni nangoku. Lo msebenzi kufuneka ibe izihlandlo ezilishumi macala omabini, kokuba fixed ekupheleni indawo imizuzwana embalwa.

Kukho uncwadi oluninzi, ikuxelela ukuba yokumpompa njani icala kumaphephandaba. Siyaqhubeka ukusebenzisa, ukukhetha abo efanelekileyo necoselelekileyo. Kuya kufuneka ukuba uthathe i olwandisa elandelayo. Imilenze kufuneka zifakwe kwi olwandisa ukuba kobubanzi bamagxa kwaye ukuqondisa ngasemva kangangoko kunokwenzeka. Iincam zesixhobo Pick phezulu kwaye ushukume ubunzima bomzimba wakho emadolweni ngomlenze bent kancinane ngasekhohlo. Lasekunene-lesandla phambili yaye baphakamisa phezulu. Buyela ku yokuqala uze utshintshe imilenze. Ngoko, iinyawo enye kwaye enze kophindo elinambini.

Indlela ukwakha icala kumaphephandaba usebenzisa fitball, ekuthe umthwalo kunyuswa? Hlala kwi ibhola, amadolo zigobile. Ngokuthe ngcembe, ukunyathela phezu phambili de ngasemva obuphantsi abayi kulala fitball. Beka isandla sakho sasekhohlo emva entlokweni yakho, ixesha neempundu zakho ze aphakamise isinqe, ngoko loo nto SAG. Esiswini kubuyiswe. Phakamisa umzimba ongentla babuye igxalaba lasekhohlo kwicala elahlukileyo. Thatha indawo yokuqala uze wenze loo nto izihlandlo ezilishumi elinambini, ngoko ukutshintsha ulwalathiso.

Ukuba umzimba kuzisa iziphumo, kufuneka wazi imithetho nokuqala kwicala cofa. Okokuqala, simele sinikele ingqalelo nokwenziwa buciko. Lo matshini kufuneka uhlale ixesha. Ngoxa yokunciphisa imfuneko ukubandakanya imisipha esiswini. Okwesibini, ukubaluleka idlalwa uphefumlayo. Ingongoma ubuninzi uphume umphefumlo. Okwesithathu, ukufaneleka kufuneka ukukungxamela ukuqumba. Yonke imisebenzi zenziwa ngabom kwaye kuhamba ngonyawo lonwabu nje. Okwesine, musa ukulibala ukuba baphumle phakathi iiseti. Kuba oku kuza kuba ngokwaneleyo imizuzwana mathandathu. Khumbula ukuba umthambo esiswini ajolise ekomelezeni kunokuba ndahlukane okunamafutha. ezikulu iintshaba zawo nokudla olululo Cardio, ubukho apho kuyimfuneko ukukhumbula hayi ngoyaba.

Njengoko ubona, yonke imithetho ilula kakhulu. Eyona nto ibalulekileyo - umnqweno ukuqala umthambo rhoqo rhoqo, ngenxa eza kubuyela eziqhelekileyo, ifomu ebonakalayo nje kuphela, kodwa urhulumente ngokweemvakalelo. Indlela ukumpompa up ecaleni kumaphephandaba, wena uyazi.