Uhlangothi enhle yokusebenza kwabezindaba - hhayi nje Craze, kodwa futhi ukuqinisekisa umzimba ophilile

Abesifazane abaningi baphupha nice kwesisu flat kanye nabezindaba embossed. Kuyinto iqembu imisipha (engenhla futhi cindezela engezansi). Ngesikhathi esifanayo, indlela zivuleka ohlangothini cindezela, kulabo abafuna ukufeza sibalo ephelele kuseyimpicabadala. Kufanele uqaphele kakhulu ukuba nifeze umzimba ku ABS. Phela, nokwanda kwentshiseko kakhulu umthwalo nge isethi ngenhla umzimba kungandisa ubukhulu okhalweni. Ngakho-ke, zonke izivivinyo Ngasohlangothini cindezela ukuze kwenziwe ibe inesisindo esincane futhi ezinikezwa ngaphezulu.

Izivivinyo alandelayo azokusiza masinya uthole ohlangothini enhle yokusebenza kwabezindaba. Kufanele kukhunjulwe ukuthi ongenza ejimini, besebenzisa izinsimbi esifanele noma dumbbells, nasemakhaya. Ngaphezu kwalokho, kule sethi umzimba okwenziwe ngemva kokuba "kulungele" wonke umzimba omuhle usebenzisa ukugijima encane noma ukweqa intambo, futhi kufanele uqale nge umzimba kwenziwe ngenkathi mile futhi awuqede umzimba, sidindilize ( "phezulu").

Isifundo 1. Thatha isikhundla kokuqala: izinyawo ububanzi ehlombe ngaphandle emi, izindololwane yakhe ngemuva ekhanda lakhe isilonda. Ngaphezu kwalokho, njengoba low ngangokunokwenzeka kubalulekile ukuba bencike yanjalo kwesokudla noma kwesokunxele. Ngempela kufanele kuqinisekiswe ukuthi ngemuva uhlala ngqo. Isibalo ezinikezwa ukuzama ukuletha kufika ku-20 ohlangothini ngalunye.

Uma kungenzeka ukuba ekhiphela up eceleni cindezela ejimini ke ukuthuthukisa umphumela lesi sivivinyo, ungakwazi sithathe dumbbell.

Isifundo 2: Ukwanda ohlangothini imilenze siphela njengoba Yimani odongeni ezivamile endlini, futhi ngesikhathi udonga Swedish. Alternately kwenziwe ngcono ukuthuthukisa umthwalo kungathatha izinsimbi, kokuwalungisa ngezinyawo zabo. Lokhu isebenza kahle ucindezela ohlangothini engezansi. Isibalo ezinikezwa - izikhathi 30 3 amasethi.

Isifundo 3 isebenza kahle etshekile imisipha besisu. Standing ngezinyawo zenu ehlombe-ububanzi ngaphandle, futhi ukubeka emahlombe entanyeni ibha (ungakwazi isisindo ibha a pancake ambalwa). Sibambe induku buhlanjululwe izingalo emaceleni ukuzama ukujikisa nge amplitude eliphakeme ujikeleza ohlangothini izindlu. Inombolo izindlela - 5 kuya ku-30 ematfuba uhlangothi ngalunye.

Ukuzivocavoca 4. Ukuze enze ephakamisa umzimba elele ebhentshini kumelwe ibekwe ezinsikeni zawo ebhentshini, ukulungisa izinyawo. Uma wayefisa, ukwandisa umthwalo, ungasebenzisa Pancake kusuka emugqeni noma dumbbell, ukugcina isikhathi esabiweko ezandleni ngemuva ekhanda. Qalisa 4 amasethi ezinikezwa 20.

Ukuzivocavoca 5: Ukulala kwakhe phansi, ujike emaceleni, welule indololwane phansi, futhi isandla ukusiza ubambe ngokwakho. Qala zokudonsa imilenze phansi, ukugcina ndawonye. Isibalo ezinikezwa kuze kube izikhathi 25 e 3 amasethi.

Ukuzivocavoca 6 ngokuthi 'zisonta ". Kufanele amanga emuva yakho phansi, eguqa ngamadolo yakho. Kancane ukukhulisa umzimba, welulele izingalo phambili futhi enze ukujika ukusonta kwesokudla noma kwesokunxele, uzama ukugcina isisindo somzimba ku. Isibalo eziphindaphindiwe - izikhathi 30 ohlangothini ngalunye 3 amasethi.

Ukuzivocavoca 7 engenziwa ebukhoneni ibha ovundlile. Ukuqala isikhundla: kuyadingeka ukuze uhlanganyele ku-bar ezandleni ngqo. Okulandelayo, qala ukunyakaza ukujikeleza zomzimba kusukela kolunye uhlangothi kuya kolunye. Isibalo ezinikezwa - kuze kube izikhathi 40 2 amasethi.

I imfuneko esemqoka kulo msebenzi eyinkimbinkimbi iyona ukuqinisela, okungukuthi, Kuphela umzimba njalo kuyokusiza ukuba alethe sibalo sakhe ekupheleleni futhi zithole ohlangothini cindezela nge impumuzo enhle. Ngakho kubalulekile ukuqapha umfutho kanye nokuvama izivivinyo. Phela, lokhu kuncike umphumela ukuthi owesifazane ofuna okubona esibukweni. Kuyadingeka ukuba acabangele yokuthi imisipha ohlangothini cindezela kunzima ngempela amenable nokuqeqeshwa, cheego ngeke kusho ukuthi lelo phephandaba linethonya phezulu.