Bonisa ukwandisa ukukhula

Okwamanje, ukwanda nokukhula komuntu, kungakhathaliseki ufuzo yabo kanye nobudala, mhlawumbe. Into kuphela okudingeka uyenze ke - isifiso. Kukhona inala abantu wakwazi ukukwenza ngisho nangemva kweminyaka engu-20, ngaphandle asebenzise izinsiza likadokotela ohlinzayo. Siza ekufinyeleleni umgomo ungakwazi ukulisebenzisa ukwandisa ukukhula. Siyabonga ethonyeni labo, ungakwazi ngenkuthalo nomthelela umzimba wakhe futhi abe okuningi ephakeme e ngokuphelele ibuphi ubudala.

Nokho, kufanele sikhumbule ukuthi kunemithetho ethile yale nqubo.

Okokuqala, umzimba ngenxa yokwanda ukukhula engu-18 esiyoba nomthelela inqubo esebenzayo, kunokuba kusetshenziswe eminyakeni 19-25.

Okwesibili, umfana oneminyaka engu-25 ubudala uzokwazi ukukwenza ngokushesha kunokuba abantu asebekhulile.

Okwesithathu, ngemva kweminyaka engu-30 singalindela ukwanda nokukhula engekho ngaphezu kuka-5 amasentimitha. Nakuba umzamo ukwenza kanjalo kuyodingeka ukusebenzisa okuningi.

Okwesine, eyinkimbinkimbi iwukuba kwenziwe nsukuzonke, e kwamahora ambalwa ngemuva ukungenisa.

Okwesihlanu, Obonisa ukwandisa ukukhula kubalulekile ukwelekelela ukudla okufanele (ukugcinwa okuqinile isilinganiso ngosuku - 30% amaprotheni, 20% fat and 50% carbohydrate), ukugcina indlela yokuphila enempilo, ubuthongo egcwele (okungenani amahora angu-8) futhi uvakashele amakilabhu ezemidlalo .

ukuphakama-okwandisa umzimba kufanele sifake hlangana okulandelako:

• "Swing" eyenziwa kusukela original ukuma isikhundla. Udinga ukuba baphonse ezandleni lock futhi phakamisa aphume phezulu, nezinyawo zabo ngangokunokwenzeka. Ngokulandelayo, ukukhuphuka amasokisi kanye yabhalwa kanyekanye kanzima. Azithulele exhale wehlele izithende zakho ngawakhamela izandla zakho ikhiyiwe ngemva kwakhe. Lokhu kufanele kwenziwe izikhathi okungenani ezingu-20.
• "The Mill" kwenziwa imile, ukubambana ngezandla bacondze etindzaweni letehlukene. Ngokulandelayo, baqale ukwenza ukunyakaza ukujikeleza, ngokushintshana e esihlakaleni, indololwane kanye ehlombe amalunga omzimba. Kufanele kwenziwe izikhathi okungenani 20, nokuningi - ukusebenza ngakolunye uhlangothi.
• "Onodoli" - ekusebenziseni ukuze athole ukwelashwa komzimba. Kudingeka ukuthi uqale imile Nyakazisa ikhanda lakhe sokunene nesobunxele, ezama ukwenza kanjalo ukuthi kwehlombe lakhe wasithinta indlebe. Yenza umsebenzi izikhathi ezingaba ngu-20 uhlangothi ngalunye. The main umthetho - ehlombe kufanele avuswe.
• Izinyawo kufanele kube ehlombe-ububanzi ngaphandle futhi kufanele kwenziwe kancane goba phambili, uzama uthinte phansi ngezandla zakhe ngokuphelele. Yenza - izikhathi 15-20. Ngaphezu kwalokho, kunconywa sokushintsha indlela, ukwenza esilinganayo goba phezu nasemuva uzama ubambe isithende.
• Kufanele abalale esiswini sakho, yokwelula izinyawo zakho kanye izingalo. Siqala ukukhulisa lokuqala emahlombe ke ikhanda lakhe, bese imilenze iqonde futhi ukudonsa konke. Umzimba kumele zithole umumo ongaphambili omise.
• A umsebenzi omkhulu ngoba elula emgogodleni. Kuyadingeka ukuba ahlale cross-ezinemilenze, izandla aphonse phambi isifuba inqaba, abese eqala azivuse bese uhudula.

Isethi umzimba kumele zihlanganisa ukuqeqeshwa ezilandelayo ukuze imilenze ukukhula:

• Bend umlenze ngesikhathi amadolo bese ucindezela ke ngokumelene okuphambene umlenze amadolo unyawo. Manje siqala bend, izandla zakhe ngokuthinta phansi. kunconywa ukwenza 15-20 ezinikezwa umlenze ngamunye.
• Standing, kubalulekile ukuhoxisa isandla emuva sisiqinise ngemuva kwesitulo. Okulandelayo isiqalo ezimfushane ngaphandle ukhulula nokusekela. Kunconywa ukuba bafeze umyalo izikhathi ezingu-20.
• Standing, uvale imilenze yami ndawonye futhi wenze nemithambeka, ezama ukuthinta ebunzini lakhe kwedolo. Izinyawo kufanele kube namanje. Sidinga ukwenza 15-20 Nyakazisa.
• Shintsha isimo kokuqala ngasikhathi. umlenze owodwa kufanele wadonsa phambili, kanti eyesibili - ukuze agobe amadolo. Ingabe ukuncika phambili ngezandla zayo yangithinta inhliziyo phansi.
• Okulandelayo, ulale phansi imilenze enwetshiwe nezandla - ohlangothini. Imilenze kumelwe iphakanyiswe ngamunye ngamunye, kulandela engela degrees okungenani u-90 mayelana umzimba.

Ngokwenza le umzimba, awukwazi ukwandisa kuphela ukukhula, kodwa futhi rejuvenate umzimba wakho.