Iqela lemisebenzi kusasa ngemihla ubonisa ukuba amadoda

Ukuba umzimba wayeselula yaye intle, kufuneka wenze umgudu kancinane. Kwaye abafazi mncane kakhulu ngakumbi kwaye uvumelane like umntu ukuyigqitha bumpkin ezinjalo nge "inyanda luvo 'enkulu. Ngoko ke uqalise ... Daily exercise ekuseni kufuneka uqale ukukhanya njengomtyibilizi, endaweni imizuzu 7-10. Ke ungaya kwi imisebenzi engundoqo:

1. yanjalo washiya jabs kunye nezandla sokunene. Yima nkqo. Izandla agobe iingalo, iminwe, unganciphisa zibe ngamanqindi. Cinezela iingalo zakho umzimba, phakamisa brush ukuya kwinqanaba ubuso ngokungathi yokuvala intloko zokubethwa. Ukutsiba print ngasekhohlo umlenze phambili, ngesandla sokunene ngexesha elifanayo enze ukukhaba oko. Ngexesha jump umlenze olandelayo nenguqu: ukuba phambi ibe umlenze wasekunene. Kunjalo kufuneka kwenzeke ngezandla zenu: isandla sokunene kufuneka abuyele ebusweni, engqinibeni ekunene - ukuze umzimba, nesandla sasekhohlo - yimani nkqo, ebetha umchasi ngengqondo. Landela ngokutsiba ukuba baguqukile izandla neenyawo ngaphandle khefu imizuzu ubuncinane emibini.

Yintoni zikhokelo kufuneka ilandelwe Steps 1-6 nani?

Ngexesha amanzi eklasini kubhetele ukuba ukusela, okanye asebenzise ngesantya kuya kuba nzima. Ukuba emqaleni owomileyo, qala nje umlomo wakho.

2. wawa, ukulicudisa, ndaxhuma. Hlala phantsi uze ungayami phezu kwezandla zakho, uzi ubunzima. Ukutsiba ukubekela bucala imilenze umva, ethatha pose "ibha" (umzimba side kumgca othe ngqo). Direct bheka phambili. Enze ukutyhala-up. Utsalo, qinisa imilenze esifubeni, ibuyele endaweni yaso yesiqhelo. Ngaphandle kokuthatha umoya, tsibela ngaphandle phezulu, kufikelela izandla zakhe ukuya eluphahleni.

Yintoni zikhokelo kufuneka ilandelwe, bethwele inombolo umba 2, eyinxenye ye iseti Umthambo ekuseni mihla ukuba abantu?

Phinda ulandelelwano lweentshukumo ngaphandle kokuphazamiseka izihlandlo ezingama-20. Ukuba umzimba unayo kakhulu, ukwenza imithambo ngaphandle nokuxhuma, kodwa musa ukulibala ukugcina ngesantya esiphezulu, mawungahambi nawe ngokwakho ukhululeke.

3. I-strike idolo. Shift i ubunzima ukuya elunyaweni ekunene kwaye ukwenza idolo yomlenze ukuya ekhohlo nasekunene. Emva koko utshintshe imilenze wenze okufanayo idolo lakhe lokunene.

Yintoni zikhokelo kufuneka ilandelwe, bethwele inombolo umba-3, eyinxenye ye iseti Umthambo ekuseni mihla ukuba abantu?

I kwedolo eliphezulu bayavuswa, izihlunu esiswini athathe inxaxheba. Lo msebenzi ekuvumela ukuba usebenze zakho esiswini izihlunu, umzimba, umqolo kunye ngeempundu, kodwa contraindicated phambi Ithemba intervertebral.

4. curl Oblique. Eme phambi kwakhe ngendlela "ibha". Iinyawo ubeke phezu iinzwane hip-ububanzi ngaphandle, neentende ncwaba emgangathweni. Ngaphandle ephakamisa ezimpundwini, landela linegunya - ukwandisa isinqe ukuya ekunene. Phakamisa unyawo lwakho bayeka phantsi, bagobe kwi kwamadolo. Ngokulandelelanayo, phakamisa isandla sakho sokunene. Yolula ingqiniba yakho ilungelo idolo lakho lasekhohlo. Sibuyela kwindawo yokuqala uze wenze uqulukubhede kwelinye icala.

Yintoni zikhokelo kufuneka ilandelwe, bethwele inani umba wesi-4, eyinxenye ye iseti Umthambo ekuseni mihla ukuba abantu?

Phinda amaxesha ezingama-20 (imizuzu 3-4 ngaphandle ikhefu). Lo msebenzi ke akukhuthazwa ukuba abo abanengxaki kwalapho. Ukuba ukufumanisa kunzima ukugcina umzimba kwelinye icala, landela le linegunya kuphela imilenze isinqe.

5. bawurhuqa imilenze esifubeni. Iqala isikhundla iyafana kwi Kumsebenzi ongaphambili. Ngaphandle kokuthatha izandla zakho phantsi kwaye ngaphandle kokutshintsha indawo umzimba, qinisa idolo ekhohlo ukuya esifubeni. Emva koko, ingakhange irwece emgangathweni iinyawo zenu, uthabathe umlenze wavuswa umva uze ubeke phezu sock. Ngaphandle nqumama, qinisa incum ukuya umlenze wasekunene. Yiya ngokungathi ubalekayo tyaba.

Yintoni zikhokelo kufuneka ilandelwe, bethwele umba inombolo 5, eyinxenye ye iseti Umthambo ekuseni mihla ukuba abantu?

Ukuba urhulumente ivumela amalungu, unako ukwenza zonke iintshukumo kwi ngokutsiba. Simulating esebenzayo, musa ukulibala ukugcina umzimba endaweni enye kwaye ukuba ukuvusa ezimpundu eziphakamileyo. Nsinya amadolo ngesantya esilinganayo okwemizuzu embalwa - njengoko amandla. Ukuba ufuna nzima izakhiwo, ukudibanisa eli nge ilenze elibhalwe ngokumileyo wangaphambili.

6. linegunya kabini. Lala phantsi, izandla emva intloko yakhe rewound okanye bachukumise nje iintlafuno zakhe (ngexesha umthambo isandla akufuneki afake uxinzelelo phezu kwentloko). Kwi uphefumlela phakamisa isandla sakho sasekhohlo uphose umlenze wakho wasekunene ukuze, kancinane ekunabiseni inxalenye ephezulu lomzimba, namasundu, ukuyiphatha iinzwane. Kwi siphefumla, abuyele izandla entloko, umzantsi womlenze. Kwi siphefumla elilandelayo, thinta ngesandla sokunene yomlenze ekhohlo. Yiya ngesantya de imikhosi ngokwaneleyo emhlabeni musa ukuhamba.

Yintoni zikhokelo kufuneka ilandelwe, bethwele inombolo umba wesi-6, eyinxenye ye iseti olulandelenayo kusasa imithambo ucoceko amadoda?

Kwisikhundla sokuba esinqeni okulungileyo lonke ixesha tsala ukuba emgangathweni, uzama ukuzisa iimbambo obusezantsi isinqe.