Ezemidlalo UkufanelekaUkuqina

Kanjani ukwakha iqoqo umzimba for umzimba ekuseni

Ukuze amakilasi ekuseni umzimba kukhona elula kakhulu ukusebenzisa isethi ngomumo eyenziwe umzimba, abhalwa abaqeqeshi professional. Manje wena kalula ukuthenga CD ne umsebenzi noma ukwenza umzimba nge umethuli ithelevishini, eziningi ongakhetha ezithakazelisayo ahlinzekwa nezisetshenziswa ezemidlalo Inthanethi, Nokho, ngeke kube nzima ukwenza elula eziyinkimbinkimbi, kubalulekile ukugcina izimiso ezilandelayo:

  • ngesikhathi ngalinye, zama ukubuka ezihilela inani elikhulu kunawo kungenzeka amaqembu kwemisipha;
  • ukwakha umzimba eziyinkimbinkimbi usebenzisa isimiso elula eziyinkimbinkimbi (e amasu), kusukela nzima ukukhanya (umthwalo);
  • Qala nge ukuhamba noma soft esisuka, ukuhamba kubhekwa izilimi ezifunwa ngabasebenzi: nakuba isebenzisa enamandla kunazo imisipha (imilenze), kodwa ngenxa yokujwayelana yayo abantu akwakhi ukucindezeleka ekhethekile emzimbeni, okungenamsoco ngokushesha ngemva nokuvuka, futhi ngokwanele kwandisa excitability izikhungo ezinzwa ukuthi kubekhona zenhliziyo zokuphefumula;
  • ngoba ingxenye enkulu ekusebenziseni akhethwe isimiso yokwakheka - ngokuba imisipha ehlombe ngebhande izandla, esifubeni kanye esiswini, emlenzeni, futhi ekugcineni lonke ezicutshini;
  • ukuqedela i ukunyakaza umsebenzi, ezidinga kancane ukusebenza umfutho, injongo yabo - ukunciphisa umthwalo ngokushelela;
  • ukukhetha okufanele anomkhawulo wesilinganiso umthwalo kuphoqelekile - emva ukwenza ukuzivocavoca ekuseni, akufanele sizizwa sikhathele noma ukusebenza kwakho ekuqaleni kosuku zokusebenza kuzoncishiswa;
  • ochwepheshe abesifazane ukuncoma unake okukhethekile imisipha emuva, njengenjwayelo, le ngxenye imisipha abasaleli ngemuva ekuthuthukisweni, eyogcina isiholele ukugoba, nxazonke emuva nge izindwani ophumile, nakho esongela Ukuwohloka esifubeni buthakathaka ithoni besisu imisipha ukuhamba ;
  • abantu umhlalaphansi Kunconywa ngesikhathi ishaja nsuku zonke ukuba nizifeze zonke izinhlobo ukunyakaza komzimba: ukujikeleza ibhulashi, indololwane amalunga omzimba, ukunyakaza ikhanda emahlombe, ungakhohlwa mayelana esifubeni (phambili - emuva, ngakwesokunxele - ngakwesokudla), badedelane ( "ezimazombe" yomgogodla), qiniseka ukuthi ufaka isiyingi ezinyakazayo ukhalo, imilenze mahi (phambili, emaceleni, emuva), ezimfushane nokuwohloka elele ngesisu sakhe;
  • ukwanda trenirovannosti njengoba inani ezinikezwa umzimba ngamunye, futhi isikhathi ukushaja afika kwangu-20;
  • wahlanganyela ikamelo umoya.

Nasi isibonelo isethi lelula umzimba ngaphandle izinto:

  1. Ukuhamba phezu ndawo.
  2. Ukuphakamisa ku amasokisi (aphinde - izandla phezulu, ezimbili - kuze kube sohlangothini).
  3. Buciko bayichezukisa bebheke (izingalo ngenhla kwekhanda lakhe).
  4. Nyakazisa phambili - emuva.
  5. Ukujikeleza Isiyingi we esifubeni.
  6. Ukugcizelela amanga flexion nokwelulwa izingalo (push-ups).
  7. Squats.
  8. Ukundiza izimpaphe izinyawo ukunyakaza emaceleni.
  9. Ukuhamba phezu ndawo.

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