Woke up, welula futhi esikhundleni sokuvuka ungaphansi kwengubo efudumele! Senze ama-exercises avuselelekayo okuvuselela ukuvivinya kokusa kwesisindo, sijoyine! Futhi uzofunda ukuthi unqobe kanjani ubuvila ekuseni bese uziphoqa ukuba ungenele ezemidlalo.
Omunye, ababili, abathathu, abane: imilenze ephakeme, izingalo ezinkulu! Ukuzivocavoca kwasekuseni ukunciphisa ekhaya
Amantombazane, qala ukushaja ngezivivinyo zokufudumala. Leliphuzu elibaluleke kakhulu, ngoba umzimba usanda kuvusa, amalunga awagodli, futhi imisipha ayisebenzi. Ukuya ngokushesha ezindaweni eziyinkimbinkimbi, uzolimaza umzimba, kuze kube yilapho uhlukaniswa izigxobo kanye nokuxhunyaniswa kwamalungu.
Ukuzivocavoca kokufudumala
Ngakho, amagama ambalwa - ibhizinisi elingaphezulu. Ake siqale!
- Sifaka intamo, senza izintambo futhi siphenduka sekhanda emaceleni nasemuva.
- Sisebenza ngamahlombe: ukunyakaza okuyisisindo emuva nangemuva, iminwe emahlombe;
- Siyaqhubeka nokunyakaza kwendilinga, ngokuchaza ngokugcwele umjikelezo ngezandla, bese uqedela ukunyakaza kweziyingi zezibhamu;
- Sifeza ama-slope ezinhlangothini, ngesikhathi esisodwa sidonsa ngesandla esisodwa, bese sibeka ngaphezulu kwesibili. I-10 ihambela ekuqondeni ngalunye;
- Ukudweba izingalo nomzimba phambili, ugobile emhlane nangemuva kwentwasahlobo;
- Ukudweba izintende ezisezulwini, ukulungisa yonke imisipha. Yizwa lo msebenzi;
- Senza ukuhlasela kuka-10 ngezinyawo ngalunye;
- Squat izikhathi ezingu-25;
- Futhi uqedele ukufudumala kwelanga ekuseni ukugijima endaweni eyodwa ngomzuzu owodwa;
- Ukuphefumula okujulile ngaphakathi nangaphandle.
Imisipha yafudumala, amaconsi okuqala okuthuthumela avela. Manje ake siphuze ingilazi yamanzi futhi siqhubeke sijaja ukunciphisa isisu, izinhlangothi, i-lyas nezinye izindawo eziyinkinga.
Ukuzivocavoca inombolo 1 Sidonselwa elangeni
Imigqa yegceke ihlangene ububanzi, izandla ezinqeni. Sihlahlela phansi futhi silula izandla zethu phezulu, siphendule umzimba. Ngesikhathi esifanayo ubeke unyawo phezu kwezwane. Baphinde bahlala phansi, baphuma ngelinye icala. Futhi njalo izikhathi ezingu-20.
Ukuzivocavoca # 2 Ukudonsa ezithendeni ze-plie
Imilenze ibanzi kunamahlombe, wehla emgqeni, okungukuthi, imbongolo nezinkalo zigcinwa endaweni eyodwa enezingqimba. Izikhali eziqondile ziphethwe phezulu, iminwe isondele elangeni. Ngenye indlela wehlisa isandla ngasinye isithende, kuyilapho ungahambisani nesikhumba. Siphinda izikhathi ezingu-20.
Ukuzivocavoca # 3 I-hip-hop encane (ephumelela kakhulu ekulahlekelweni kwesisindo)
Ngakho-ke, senza ukunqamuka ukugxuma futhi silethe isandla esingaphambene phambili, siboshwe ehlangothini. Sishintsha imilenze sigxuma, sihlala phansi pli ejulile, futhi, ngokugxuma. Phinda izikhathi ezingu-15.
Ufuna ukushaja ukulahlekelwa isisindo emaminithini angu-10? Thola it! Lokhu kusetshenziselwa ukugubha wonke amanoni emzimbeni wakho bese ushisa ingxenye enhle yama-kilojoule. Into esemqoka akusivila.
Ukuzivocavoca # 4 Izitayela ezinhlangothini (okusebenza kahle kakhulu ezinhlangothini)
Imigqa ebubanzi behlombe, izingalo ezingaphezulu kwekhanda zihambisana nomunye. Senza ama-slopes abushelelezi ohlangothini, ngaphandle kokuguqula umzimba. Ngemuva kokuphindaphinda kuka-10 uye esitokisini esisheshayo.
Inqubo efanele iphoqa imisipha yangemuva kanye nomshini wokunyathelisa ukuze usebenze. Awugcini nje kuphela ukuqinisa isifunda se-lumbar, kodwa futhi uphisa amafutha emaceleni, futhi uthuthukise ukuguquguquka. Qaphela, isisindo esingeziwe sinqatshelwe!
Ukuzivocavoca # 5 Cindezela (okusebenza kahle kakhulu esiswini)
Salala phansi, izandla kancane kancane ngaphandle kwesiqu. Imisongo ihlanganiswe ndawonye kanye ne-push enamandla ukuze inqamule izintambo bese ubuya phansi, njengokungathi ukwenza umsebenzi "Birch". Siphinda izikhathi ezingu-15.
Ukuzivocavoca inombolo 6 ngebhayisikili
Uqeda umzimba wethu wesimiso sokulahlekelwa isisindo ekhaya, umsebenzi owaziwayo. Qiniseka ukuthi inqubo efanele ilandelwa ukubukela ividiyo.
Ukushaja isisindo sokulahlekelwa emsebenzini
Uma unomsebenzi ohlala phansi, ungumgcini we-akhawunti, ummeli, udokotela noma uthisha, kunconywa kakhulu ukuthi unikeze imizuzu embalwa ukuphumula kwakho kwasemini impilo, ukushaja endaweni yokusebenzela ukulahlekelwa isisindo.
Indlela yokunqoba ubuvila futhi uvuke ekusebenziseni ekuseni?
Njengoba sithembisiwe, sitshela ukuthi singabhekana kanjani nokusalela "Angifuni, angiyikukwenza" futhi ngimphoqele umzimba ukuba wenze umzimba.
Okokuqala, setha i-alamu imizuzu engu-15 ngaphambili kunokujwayelekile, bese uvuka. Futhi ungagcini nje futhi uqhubeke ugibela embhedeni. Okwesibili, ngokushesha nje lapho uvula amehlo akho, kweso leso sikhathi ususelwe ezindlebeni zeminwe yakho kuya ezitheni zeminwe yakho. Lesi senzo esilula futhi esilula, kodwa sinikeza amandla amakhulu kakhulu.
Okwesithathu, bheka ngaphandle kwewindi. Omunye nje ujika ikhanda lakhe, bese omunye ephakamisa isikhwama. Kunoma yikuphi, imisebe yelanga izokudonsa ngaphandle kwe-half-dozing. Yebo, manje silwa nokuqonda kwethu, siphindela emuva ingubo futhi sisukume masinyane!
Konke ubuvila sekuphelile, futhi lesi yisikhathi esimangalisayo sokuqala umzimba wokusa. Futhi ngama-sloths akhethekile sinikeza amavidiyo ngama-exercises embhedeni.
Kusasa ekuseni! Siqala ukuvivinya kokusa kwesisindo ekhaya.