Mina ukuthethisa, lokho kusho - iqeda okukhulu!

Oru noma Jikelele Sikhungo Obonisa - badinga konke. Izingane zikhula futhi zibe abantu abadala, imisipha yabo namathambo waqina ngeminyaka. Kodwa lokho skeleton omude indoda ukugcwalisa umsebenzi futhi imisipha yayo mass kwaba isesimweni esihle, okumelwe ubhekane nawo ukushaja nsuku zonke. Futhi lokhu, eqinisweni, yilokho lutho ngaphandle indlela kokuqala zentuthuko ukunyakazisa umzimba wonke noma Ngamafuphi nje - iqoqo Oru.

Nendlu yaqala ukufudumala ekuseni ngemuva kokulala

Ayikho gaphambi phambi Amazing omkhulu kungenzeki - belulekwa ukuqina abafundisi aerobics. Kungenzeka ukuba ayakhumuka iyiphi ingxenye yomzimba (ingqwababa, iqakala, ngesandla, unyawo) noma, ngaphezulu ngokuvamile, overstrain. Lo mthetho usebenza kubo bonke izinhlobo ezemidlalo yokuphila asebenzayo bebonke. Ekuseni, qiniseka ukwenza imizuzu okungenani 15-20 ngokomzimba Oru eziyinkimbinkimbi:

1. Mahi izandla bacondze etindzaweni letehlukene - izikhathi 10.
2. Mahi izandla bacondze etindzaweni letehlukene kanye ithuba umzimba kwesobunxele - izikhathi 10.
3. Mahi izandla bacondze etindzaweni letehlukene kanye nomzimba Ephendukela kwesokudla - izikhathi 10.
4. Mahi eligoqiwe izandla phambi esifubeni - izikhathi 10.
5. umzimba Nyakazisa phambili - izikhathi 10.
6. backbends umzimba - izikhathi 10.
7. motion isiyingi ukhalo kuya kwesokunxele - izikhathi 10.
8. motion isiyingi ukhalo kuya kwesokudla - izikhathi 10.
9. Oguqile phambili ngezandla eyeluliweyo - izikhathi ezingu-20.
10. umzimba besisu - elele emhlane wakho, phakamisa izinyawo zakho phezulu - izikhathi 10.
11. Push-ups kusuka phansi - izikhathi ezingu-20.
12. Ukusonta ematfuba ikhanda kwesobunxele - izikhathi 10.
13. Ukusonta ematfuba ikhanda ngakwesokudla - izikhathi 10.
14. ukuphefumula bokubuyisana: sengidonsa umoya, ikhala, umlomo kancane exhale - izikhathi 10.

Ngemva lezi zinyathelo, sizokwazi ukusebenzisa i-ikhilomitha noma ezimbili noma nihambahambe ngokwesimo epaki futhi uthole umoya opholile.

Ngomdlandla ukudlala, noma ukuthi kusho OSG esenzweni

Ukwenza umzimba ekuseni, kufanele ukushaja isikhashana. Khona-ke sithatha ukwelashwa amanzi bodren'kiye ukuya emsebenzini, noma kwezinye izimo. Kodwa kukhona akwanele yemizuzu engu-20 icala, ikakhulukazi kubantu abasha, elangeniswa igazi amathumba lihambe ngemithambo. Futhi ufuna ngaphezulu okuthile, ukuthuthukisa umthelela emzimbeni.

Lapha kuyoba usizo iseluleko esiwusizo zabantu ababeye babhekana nakho:

• Uma okuhlobene nomsebenzi ngokomzimba futhi bachithe isikhathi njengoba umlindisango ke lokhu kukodwa kuyisizathu esikhulu. izikhwama Ukuhudula, ukucabanga ukuthi ukuqeqeshwa.
• Uma une kokuzivivinya ehhovisi orgy ke ngokusebenzisa ihora lomsebenzi kukhompyutha noma amaphepha ngamunye vuka kneads. Kungenzeka ukusebenzisa imizuzu 10 yesitebhisi elisezansi kuya phezulu futhi emuva. Noma ukuphinda ukunyakaza eziyinkimbinkimbi, asebevele belazi.
• Ngokuhamba kwesikhathi sakhe khulula, sekhefu lasemini, uphumule amanga ihlezi phezu kwesihlalo noma embhedeni, futhi ujabulele umdlalo we tennis, kungcono ngisho ukushayela ebholeni.
• Ngemva komsebenzi, ukuya ejimini ihora 1 nje. Kukhona umsebenzi ukuphuma kubha ovundlile, nemishayo ngokulinganisa. Wagxuma, wagijima, pootzhimaytes ngogodo noma nithintithe imisipha phezu simulators. I yokwanda tonusnye umfutho ukuthi uthola uzokunika amandla futhi adambise ukuze asebenzelane nabo bonke imisebenzi yasendlini.

Basketball, ukubhukuda, athletics nobungqabavu, ngibalekela amafushane, ibhola game, ayindilinga Ukujikeleza - lokhu yokuchitha isizungu phakathi nosuku kuyokusiza ukuba uqinise ngokomzimba ezempilo isimo ephakamisa. Futhi lokhu kubizwa ngokuthi izincwadi ezintathu - Oru, okusho umzimba jikelele zentuthuko.

Kwandisa umthwalo, noma rush adrenaline

Nokho, uma ziye zafunda ukuphila yimithetho imisebenzi asebenzayo, futhi kungaba ngokuvamile awubhaliselanga noma yimaphi ama kwesigaba noma iqembu impilo, sekuyisikhathi ukuhalalisela nawe! Khona uyakuqonda ukuthi kusho ukuthini OSG. Kodwa awukwazi ukuphumula azithele ngabandayo yethu. Phela, ukunweba ukuphila okumatasa, udinga ngenkuthalo ukukwenza umzimba wabo. Futhi ungaqala ukuqeqeshwa okukhethekile:

1. Uma iya esigabeni ezemidlalo imfanelo, Ukuvivinya umzimba ngendlela noma ukusebenza izinsimbi (barbell, dumbbells, barbells), mema siqu master instructor kanye umsebenzi ku-algorithm siqu. Umuntu ngamunye indlela yabo imithwalo.
2. Ngezelela umsebenzi kufika emahoreni angu 1.5-2 ngosuku.
3. Qinisa ukusebenza "physics" kancane kancane, ngaphandle impudence. Kanye ngesonto, ngenyanga noma wengeze umthamo. Lokhu ngamunye. Ngokwesibonelo, uma namuhla evusa ibha 20 amakhilogramu ke emva kwezinsuku ayi-10-30 engeza 1-2 esingamakhilogremu, uma push-ups kusukela ezikhathini phansi 20 ke emva kwezinsuku ayi-10-30, iya 30 zhimam.
4. Kancane kancane, ukwandisa mileage nesikhathi ukugijima. Ngesikhathi sekugcineni uqinisekile ukuba speeded i ukuqeqeshwa ukukhuthazela.
5. Vikela umphumela. Ukuze wenze lokhu, -Model impumelelo etholwe ezingeni elifanayo phakathi nenyanga.

Kukhona izincwadi eziningi ngendaba kumiswa ezingokomzimba, lapho izindlela oluphelele, kanye ukukhethwa abasebenzi coaching zichazwe ngokuningiliziwe, futhi lapho inqubo ivuliwe ngokugcwele kusuka Wabasaqalayo yenze umqondo ukuthi kusho ukuthini Oru ekwakheni abadlali professional.

A poorom-ka thina ehidtsey

Hhayi izwi Oru konke ngesikhathi esisodwa baqonde ukuthi. Ebona lokhu trohsimvolny uphawu, wonke umuntu usabela nemiyalezo. Kwesinye isikhathi abantu ukuqala ukumamatheka, ngoba bacabanga yokuhlekwa ongalawuleki. Ngakho-ke kuyinto. Leyo nkulumo iziqephu eziningi lisho rzhach, ukuhleka, giggles izinyembezi. Kungaba efiselekayo silondoloze isimo sengqondo sokungabi kuyindida futhi hleka kwa labo Lanky ukuthi kukhasa ukwehla emibhedeni yabo futhi udonse udonse ethoyilethi. Barely ukudonsa amabhulukwe blouses ku rastolstevshie ndawo phezu namabhanisi ekuhambeni betel futhi lemonade. Kuyinto ezilingayo ebatshela ukuthi: "Vuka ekuseni futhi ngokushesha eqhweni. Hlakanipha futhi encane, kwemisipha ne inkanuko. Chitha ezimpilweni zabo ukuze kuzuze bona, umndeni nomphakathi. " Futhi kulokhu incazelo yegama elithi, okusho OSG kufanele libe izinto ezilandelayo - ezempilo, imfundo ngokomzimba kanye nezemidlalo.