Njengoba wazi, ukuqeqeshwa ngokomzimba njalo kusisiza ukuba silahlekelwe isisindo futhi sibe mncane. Kodwa uma ungenalo ithuba lokuzinikezela amahora ambalwa kuso izikhathi ezimbili noma kathathu ngesonto - akunandaba. Uma phakathi nosuku ukulayisha okuncane imisipha yomzimba ngaso sonke isikhathi, ngeke uthole umphumela omncane okhuthazayo. Ziyini - izivivinyo ezinhle zokutadisha ekhaya? Mayelana nalokhu futhi ukhulume.
1. Ngaphambi kokuvuka ekuseni kusukela embhedeni, phawula futhi wehlisa ingxenye engaphezulu yomzimba izikhathi eziningana kusuka endaweni ejwayelekile - kuqinisa kahle imishini yokugoma. Gcina nje ukhumbule ukuthi udinga ukukhuphuka kancane, ubala u-4, futhi uhambe ngokushesha - ku-akhawunti 2. Izifundo zibonisa ukuthi umsebenzi wezintuthwane zesisu ngesikhathi sokuphakama kuphakeme kakhulu kunezintambo.
2. Ngenkathi uxubha amazinyo nokugeza, esikhundleni sokuzingela phezu komcengezi, ukugoqa okhalweni, zama ukugcina umhlane wakho ngokuqondile ngangokunokwenzeka. Lesi yisimiso esiyinhloko kuzo zonke izigaba zempilo. Kubalulekile ukwenza umthamo phambili, kuphela ngokushintsha izixhumanisi ze-hip. Futhi phansi uhla - kungcono. Kodwa kunoma yikuphi okufanayo, ungagodli emuva futhi ume emathangeni "athambile".
3. Ngesikhathi ulinde eduze nesitofu ngenkathi ikhofi ishisa noma ngamathumba, yenza "ukuhlaselwa kwe-fencer" eziningana. Vele uzame ukuthatha isinyathelo esikhulu emuva ngonyawo olulodwa, ushiye ngqo, bese ugibela phansi umlenze owawusekuqaleni. Isinyathelo isinyathelo isikhathi ngasinye kumele sishintshwe. Kuyasiza futhi ukwenza izindawo eziningana zokuhlala. Lezi yizivivinyo ezingcono kakhulu ezingxenyeni ezingezansi zesiqu, etholakala ekhaya. Uzobona: ezinyangeni noma ezimbili izintambo zakho zizokhohlisa.
4. Ukuba ezokuthutha zomphakathi noma emotweni endleleni yokusebenza noma ekhaya, izikhathi eziningana ngesikhathi somzuzu owodwa bese ukhulula umshini wesisu. Futhi ekupheleni kwalesi "siyinkimbinkimbi" imizuzwana engu-30, sondeza isisu njengokungathi ufuna ukuyihlanganisa nomgogodla, bese ukhululeka ngangokunokwenzeka.
5. Iqiniso lokuthi, uma kunokwenzeka, akudingeki ukuthi usebenzise i-elevator, tshela bonke ochwepheshe emfundweni yomzimba, ngoba ngisho nokulula okukhuphuka izitebhisi kudla izikhathi eziyisikhombisa ukwedlula ukwedlula ukuhamba. Kodwa ukuzivocavoca okunjalo kungenza kube nzima ngokwakho. Kulokhu, uhamba ngesinyathelo ngasinye ngezinyawo ezigcwele isinyathelo, bese uvuka kancane kancane bese ubeka esinye isinyathelo esiteji esilandelayo, lapho wenza okufanayo nalomlenze - nokunye okuqhubekayo kohambo. Ukusebenzisa lo msebenzi nsuku zonke, emva kwezinyanga ezimbalwa uzobona ukuthi imilenze yakho emincane iyakubonga.
6. Lapho usebenza khona ehhovisi, uzozuza emisebenzini elula kodwa ephumelelayo eqinisa imisipha yesifuba, ivuselela ukujikeleza kwegazi futhi "ihlanza" ikhanda. Yima eceleni kwedeski ubude besikalo futhi uncike ezintendeni zakho ekugcineni. Ngemuva kwalokho, ubambe umzimba ngokuqondile, yenza okuncane ukuqhuma ezandleni - okufana nokuvamile uma ulala phansi. Ngokwenza kanjalo, zama ukuthinta isifuba setafula. Ukukhokhiswa okunjalo etafuleni kulula ukwenza kunokuba phansi, futhi umphumela uzofana nalokho wendlu. Ukuzivocavoca kuhle futhi ukuthi yini eyenzekayo endaweni yokusebenza.
7. Emsebenzini, ungasebenza futhi ekuqiniseni imisipha yentamo. Ukuze wenze lokhu, faka isandla sesandla sakho esiholela ebunzini lakho bese uqala ukwenza ukucindezelwa kwamaphini kanyekanye ngesandla sakho nangenhloko yakho. Khona-ke, yenza okufanayo, ubeke isandla sokunene ngenye indlela ngakwesokudla, nesandla sesokunxele ngakwesokunxele sekhanda. Bese unciphisa isikhumba sakho phansi, faka izandla zakho ngemuva kwekhanda lakho bese uzama ukuphakamisa ikhanda lakho, ukunqoba ukumelana kwezandla zakho.
8. Lapho uhlala ekhaya, esimweni esibucayi sezindaba zebhizinisi, yimani isikhashana phakathi kwekamelo. Bese ume phezu kwezithende zakho, vala amehlo akho futhi, ugcine ibhalansi yakho, imizuzwana eyishumi, uhlume futhi uphumule umshini wesisu. Phinda lokhu izikhathi ezimbalwa. Ngokusho kochwepheshe, umphumela walo msebenzi uthuthukiswa ukuthi kufanele usebenzise inani eliphezulu lemisipha yomzimba ngomzamo wokulondoloza ibhalansi.
9. Uma uhamba nxazonke ngodonga olukhululekile, yimani imizuzu embalwa. Cindezela emuva kwakho ngokuqinile, ukuze ama-blades kanye "nephuzu lesihlanu" uthinte udonga, futhi uqale kancane kancane uhambe phansi uze uzithole ugaxekile. Phinda lo msebenzi izikhathi eziningana. Ungakwazi ukuvuka ngokweqile, kodwa uma uphumelela, yenzeni indlela ehlanekezelayo, okungukuthi, ukubuyela emuva odongeni sekuvele kuvele. Lezi yizivivinyo ezinhle kakhulu zokuqinisa imisipha yemilenze, emuva nangesisu. Ngenxa yalokho, uthole ukuma okuhle.
10. Omunye umsebenzi usetshenziselwa ukuqinisa emuva. Udinga ukuma ngemuva kwakho odongeni ngokunethezeka futhi uphakamise izingalo zakho ngqo ngaphezu kwekhanda lakho ngaphandle ngezandla zakho. Qala ukunciphisa izandla zakho odongeni ngokuhamba kancane ngangokunokwenzeka, ngaphandle kokuthatha izintambo zakho nangemuva kwezandla zakho kuwo. Khona-ke, ngendlela efanayo, zama ukuphakamisa izandla endaweni yokuqala. Kwanele ukwenza ngezindlela ezimbili zokunyakaza eziyishumi ngosuku.
11. Phakathi kwezivivinyo ezinhle zokutadisha ekhaya akuyona indawo yokugcina ethatha umlenze ngomlenze owodwa. Ukusebenzisa uhlobo oluthile lomsebenzi wezomnotho, njengokugeza izitsha noma ukuhlanza amazambane, ungama ngezinyawo zombili. Kungcono ukushintshana ngamunye, bese omunye, ngaphandle kokuphumula kunoma yini. Ukulinganisela kusishukumisela ukuba sisebenzise imisipha yomshini wokukhulelwa kwesisu, futhi kuholela ekunciphiseni okuwusizo emisipha yomlenze osekelayo.
12. Ngesikhathi ukhuluma ekhaya efonini, ungahluleli embhedeni, kodwa sebenzisa lesi simo ukuqinisa imisipha. Ukuze wenze lokhu, udinga ukuma phansi (izithende ndawonye, amasokisi ahlukaniswe) futhi kancane kancane uncike phansi kumkhawulo ongakhona. Bese kancane kancane ufike endaweni yokuqala, ngenkathi uhlwitha ucingo lwesisu. Kungaba kuhle uma ingxoxo yakho yayanele amaqoqo amabili we-sit-ups angu-20. Phakathi ne-squat yokugcina, hlala emilenzeni yakho enezintambo, uqede izithende phansi bese uphansi. Zama ukwenza lokhu izikhathi ezingu-8 kuya kwezi-15.
13. Kusihlwa, ukuhlala phambi kwe-TV, phakamisa izingalo zakho, ugibele emagqumeni angakwesokudla, ukuze zibheke ebusweni bakho. Kungakapheli isikhathi esincane, gqugquzela izingxube zakho ndawonye, njengokungathi uzama ukunqoba ukumelana kwakho. Lo msebenzi uqinisa kahle i-triceps kahle, ewusizo kakhulu kuwe ehlobo, lapho sekuyisikhathi sokubeka eziqongweni nasezingxenyeni ezingenamikhono.
14. ngaphambi kokulala embhedeni, alale emhlane wakho futhi uhambe kancane kancane imizuzwana emibili, bese ukhulula yonke imisipha, uqale ngemilenze bese uphela ngezandla. Ngakho-ke, uzosusa ukucindezeleka okungadingekile, okususa emzimbeni wethu amandla amakhulu.