Imfashini yefomu ezingekho phantsi kweyona nto yinto edlulileyo. Umfundisi omhle we-elastic - oko kukufuzisela ubulili banamhlanje . Yenza amathanga anqabile kwaye aphakanyiswe, ukuze afakwe kwi-saucer, ungasebenzisa ukuqeqeshwa okuzodwa kunye nokutya okulula. Makhe sithethe malunga nendlela yokupompa kakuhle amatye emakhaya kwaye ingaba yenziwa ngokukhawuleza.
Ukugaya amanzi ngamatye, okanye Indlela yokukrazula ukupompoza
Ukunyameka komzimba rhoqo kumpompa isisu se-gluteus sesimo esihle. Abaninzi baya kukhanyela ukuba abanalo ixesha: umntwana omncinci, uhlamba, u-ironing, i-rum bafazi ... Kodwa, njengokuba kukho ukubonisa, ukuba ufuna, unokulawula yonke into! Kwaye oku akudingekile ukuba yinyamalale iiyure kwindawo yokuzivocavoca. Kwasekhaya, ngaphandle kokusetyenziswa kwezixhobo zanamhlanje kunokwenzeka ukupompa izikhwelo ngokukhawuleza.
Imigaqo emibini elandelayo kufuneka ibe yoluhlu lwemisebenzi yakho yesiqhelo. Baya kwenza i-esile, imilenze kunye nokunqwenela inqabileyo.
- Squats. Kubaluleke kakhulu ukuba ubenze ngokuchanekileyo, ukuze umthwalo uhambe kwiesile nasemilenzeni, umva awuyi kujikeleza, amadolo awahambi ngaphaya kweesokisi, kwaye izithende aziveli phantsi. Ukubanzi imilenze isasazeka kwaye iyancipha i-squat, ubuninzi bomzimba bufakwe kumsebenzi. I-pelvis kufuneka iguqulwe emva nje ngokuba ufuna ukuhlala esihlalweni. Izikwere ezinezixhobo ukusuka kwi-5 kg. - ukwanda okwenyukayo kwinqanaba lesihlanu.
- Ukuhlahlela phambili, ngasemva, ecaleni, kwindawo okanye kwindawo leyo ishisa amanqatha ngaphandle kwethanga kwaye yenza umbingeleli ojikelezayo. Ngulo msebenzi ophakamisa "inqaku lesihlanu" kwaye uphelisa "iindlebe" ezithiweyo.
Nceda nceda! Emva kwexesha, xa umbingeleli esetyenziselwa umthwalo ngaphandle kokulinganisela, kuyacetyiswa ukuba kufake ubunzima obongezelelweyo emsebenzini. Akudingeki ukuba ube yisidumbulu okanye i-bodybard, nantoni na ekhayeni ukusuka kwizixhobo ezikhoyo: iibhotile zamanzi, isikhwama esinento enzima okanye nokuba ngumntwana.
Eminye imisebenzi embalwa yabalungiseleli abalungileyo
- Ngoxa upheka ukutya kwaye uhlamba izitya, qhafaza kwaye ungagcini amaqhosha akho ngawo onke amandla akho. Uqeqesho lo "luvila" luya kuba yinyathelo lokuqala kwiPapa.
- Uchungechunge oluthandwayo lweTV okanye ukubukwa kwimihla ngemihla nako nako ukusetyenziswa. Uxoxe emhlane wakho, uguqa amadolo uze uyibeke eludongeni. Khuphula i-pop up ngokuxhathisa izihlunu kwindawo ephezulu, uze ubuyele kwindawo yokuqala. Yenza kanye nje ngokuba unamandla. Umele ukhathele kakhulu kwaye ungaphandle kwendawo yokuthuthuzela.
- Xa udlala nomntwana, hlala phantsi uze uqhube phambili kumbingeleli ngeendleko, uze ubuye. Le ntshukumo elula kwifom yezemidlalo iya "kumangalisa" iimbumba eziqhayisa.
- Uxoxe ngomva wakho. Khangela kancane amadolo aguqa ngamadolo aze aphakanyiswe phezulu, acacise amathanga. Emva koko buyele kwindawo yokuqala. Yenza amaxesha angama-50.
- Yima kuzo zonke ezine kunye nokwenza ama-swings angama-50 kuqala ngenyawo olunye, ke okwesibini. Xa wenza umgca, umlenze awukwazi ukufakwa phantsi, kodwa kwindawo ephezulu yesithambisi kuyafaneleka ukubandezeleka kangangoko kunokwenzeka.
- Akukho ithuba lokufunda kwindlu encinane? I-inventory eyona nto ibalulekileyo yokudala i-priory elastic is the ladder. Nangona uhlala kumgangatho ophantsi, akukho mntu uya kukukhathaza kanye ngemini ukuhamba ngeyitepsi ukusuka ngowokuqala ukuya kumgangatho wesithoba. Ukugxininisa kwi-stuteal muscle kungcono ukunyathela kwisinyathelo esinye. Qinisekisa ukuba ujikeleze umsila wesithambiso xa uhamba. Zama ukungazikhumuli umzuzwana.
Indlela yokususa amanqatha kwisisu kunye nokupompoza i-press, funda apha .
Ukubambisa kunye ne-cardio ziyinxalenye ebalulekileyo yoqeqesho
Ngaphambi kokuba kuqalwe ukusetyenziswa ngokuthe ngqo kwabafundisi bamapompo kutsha. Imizuzu emi-5 ukuya ku-10 eqhutywe kuyo, gxuma kwintambo, yenza iintlambo zikhombise iindlela ezahlukeneyo.
Emva kwamandla asebenzayo kwi-gluteus muscle stretch. Ehamba phambili, uzama ukuchukumisa iingcebiso zeminwe yomgangatho. Misela umzimba kule ndawo ngemizuzwana engama-30, uzive njani ukuba izihlunu zakho zilula. Yenza ama-5.
Ukutyhila iimfihlelo
Masithembeke: asiyi kufezekisa iziphumo ezinzima kwiinyanga ezimbalwa. Ngeke kusebenze kumsebenzi wokuhlala, ekhaya lilala embhedeni phambi kweTV, kwaye inyanga okanye iveki ngaphambi kokuba ikhefu iqalise ukuzisebenzisa nokunyusa iesile. Isiphumo esiphuthumayo sinokuphela emva kokutyelela kwiphrojekti yeplastiki, kunye nomzimba onomsoco osebenzayo sisiqhamo somsebenzi osisigxina kunye nesandla sokwenza intsimbi.
Umfundisi omhle "yi-pobochka" yendlela efanelekileyo yobomi! Ewe, kuya kufuneka wenze izihlobo ngemfundo yempilo kunye nesondlo esifanelekileyo. Umfazi ngamnye ohloniphayo uhlambulule amazinyo, uhlamba iinwele zakhe, usebenzisa i-cream cream kunye ne-mascara. Ngoko kutheni wonke umntu angakhonkxa kwiiduna zakhe zeemidlalo ezifutshane kunye nokugijima / izikwerelo / ukucima? Kutheni kungekhona imizuzu engama-10 ukuya kwimizuzu ngemini eyabelwe ukuphuhliswa kwayo "kwiphakathi yendalo yonke"?
Indlela yokutya okufanelekileyo ukupompa imbongolo enhle
Akukho qeqesho ekhaya kwaye nakwimidlalo yokuzivocavoca iya kudla ngokutya okungalunganga. Ukuba le ntombazana iya kuqeqesha imihla ngemihla, kwaye ke yonke le nto ibamba izitata ezinomsila kunye nama-steaks steaks, ukuphazamisa ukutya okutyiweyo kunye ne-hamburgers kunye ne-soda, ngoko akukho mzimba oza kuwukhupha "umlenze we-orange" kwimilenze yakhe nopapa. Iiprotheni, amafutha kunye nee-carbohydrates kufuneka ukuba zikho ngokutya kwansuku zonke. Zonke iimveliso kufuneka zikhethwe ngokwemvelo kwaye zisebenzise, zigqithise umgca wegastronomic.
Imenyu yemidlalo encedo funda apha .
Wonke umntu unokuphepulula imbongolo ekhaya. Into ephambili kukuba uqale! Emva kokuphumelela iziphumo ezilungileyo, umzila wendlela uza kulibala. Iigwele akunakuze zibe mkhulu kunabingeleli abancinci be-elastic, iyure eyongezelelweyo yokulala ayiyi kuba yinqweneleka njengefomu elitsha elitholakalayo. Kufuneka iphosi enye kuphela, eyokukhupha ngaphandle kwendawo yokuthuthuzela!