Wonke umfazi ufuna ukuba mnandi, ekhangayo, kungakhathaliseki ubudala. Kwaye, njengokuba uyazi, uluntu lulungiselelwe ukuba kumfanekiso wakhe kukho ezininzi iinkalo ezinengxaki ezifuna ukulungiswa, kunokuba amadoda. Isizathu sise-hormone eveliswa ngumzimba wesibhakabhaka, ebangela ukuba i-fat deposits kwisisu, i-pelvis, imilenze. Kucacile ukuba abafazi abanakwenzeka ukuba bafune ukutshintsha ngokukhawuleza isondo, kwiimeko ezininzi, wonke umntu uyonwabile ngesondo azalwa ngalo. Nangona kunjalo, bonke abafazi abazihlonelayo abafuni ukunyamezela iililogram. Kwaye izihlunu zentsimbi yangaphakathi yethanga zize zihlale zingakhange zigcinwe ingqalelo kwisiqingatha sesetyhini.
Okwangoku, kukho iindlela ezininzi, iindlela kunye nezinkimbinkimbi zokuzivocavoca ukulungisa isisindo nesimo.
UkuPhepha
Ibhinqa ngalinye linemida "yengxaki" yomntu. Masiqwalasele ngakumbi ekuqiniseni izihlunu zecala langaphakathi lamathanga, njengoko le ndawo inzima kunzima ukuyilungisa. Kodwa, njengoko besithi, umonde ubunzima bonke iperetrut. Ngendlela yokunyamezela, ukusetyenziswa ngokufanelekileyo kweengcebiso zethu, uza kubona umphumo oyifunayo kwaye uza kukwazi ukubonisa imilenze yakho.
Indlela efanelekileyo kakhulu yokusombulula le ngxaki ifanelekile. Le ndlela iqhelekileyo kwisicelo kwaye ithandwa ngabasetyhini abaninzi behlabathi lanamhlanje. Ukufaneleka - oku kusetyenziswa ngokuzikhethela okukhethiweyo, okujolise ekulungiseni imilo yomzimba wakho kunye nobukhulu bayo. Yintoni eyaziwayo ngokuphathelele impilo? Iziphumo zezi zifundo zicacile kwaye zizinzileyo ixesha elide. Kukho iinkqubo ezahlukileyo zokuqinisa nokulungisa izihlunu zangasemva, izibilini, izibonda, izandla, njl. Ngaphakathi lwentambo kunamasu abo okusebenza.
Ukuqala kweeklasi
Kufuneka ukuba ukhumbule kwaye ulandele imigaqo ethile elula ngaphambi kokuqala iiklasi zezempilo. Okokuqala, yonke into iqala ngokufudumala kunye nokwelula, oko kuthetha, ukufudumala imisipha yakho, ibangele kwi-elastic, state obedience. Kwaye oku: ukujikeleza kweseyingi yeraki ukuya kwesobunxele, ukuya kwesokudla; intloko enye. Phindela ngakwesobunxele, ekunene, phambili, ngasemva. Ukuwela phambili emlenzeni ngamnye kunye nokunyuka kokunyuka. Ukunyuswa kwesetyhula kwonyawo ukuya kwesobunxele, ukuya kwesokudla. Ukuhamba kuqala kwicala langaphakathi, ngoko-kwinqanaba elingaphandle - izenzo ezisigxina ekufudumele.
Elinye iphuzu elibalulekileyo - ngexesha lokuzilolonga, sebenzisa inani elaneleyo lomsinga. Amanzi amaminerari angenayo igesi ayinconywa. Faka ibhotile kufuphi nawe kwaye ngokukhawuleza uthathe iipsiti ezimbalwa ukuze ugweme ukungcola.
Khumbula, ngelixa uqhuba umzimba uphefumle. Bhala ngeempumlo, phuma ngomlomo.
Imisipha ayisebenzisi kangako
Kukho ukuqeqeshwa okuninzi kwecala langaphakathi lethanga. Kule nqaku, sikhethe i-set of the most effective, nangona kunjalo, akusiyo umsebenzi olula. Iingxaki ekuqiniseni uhlangothi lwangaphakathi lwe-hip zivela ngokuchanekileyo ngenxa yokuba ezi zihlunu zingabandakanyekanga ekuhambeni komzimba.
Okokuqala: phakama ngokuthe tye, iinyawo zababanzi ububanzi. Izandla kwibhande, amahlombe aqondiswe. Ubunzima bomzimba busekhohlo. Phakamisa inyawo lakho lokunene phezu komgangatho kumgama wamamitha angama-10, uwela ngaphahla. Kule meko, inzwane yomlenze wokunene ihamba ngokwawo. Emva koko uhambise ubunzima bomzimba emlenzeni onene kwaye wenze lo msebenzi kunye nomlenze okhohlo ophakanyisiweyo. Ngomlenze ngamnye, phinda usebenzise amaxesha angama-15-20.
Okwesibini: izandla kwiqhonqa, umqolo unjalo, imilenze iyahlukana kakhulu ngamadolo. Kancinci sibaleka, sizama ukuhla kwezantsi kunokwenzeka, ngaphandle kokuphazamisa, ngelo xesha, i-posture. Bala izinto zakho zobugcisa. Ukusebenza ngokugqithiseleyo, ukuzisa izihlunu kwiintlungu, nazo, akufanelekanga. Phinda usebenzise amaxesha 10-15.
Okwesithathu: imilenze iyahlukana, iinyawo zibukeka zifana. Senza uhlobo olulandelayo lwesigxathu: unyawo olunene luxhomekeka ngaphakathi ngaphakathi kwethanga, ngelixa ikhohlo lenza i-squat epholileyo. Emva koko shenxisa ityala ngakwesokudla. Imilenze iyahlala ihleli. Ukutshintshela ngokupheleleyo kumlenze wesokunene, ngakwesobunxele ngqo. Kuyafana nangomlenze omnye. Ngomlenze ngamnye, phinda usebenzise amaxesha 10-15.
Okwesine: isikhundla - ehleli phantsi. Sithembele emva kwezandla zethu, imilenze yethu iqonde. Siphakamisa imilenze emibini ndawonye ngaphantsi komgangatho, kumgama wamasentimitha angama-10, siwasabalalisa emacaleni ngokubanzi njengoko unako, ukuze iinyawo zakho zingabi phantsi. Emva koko sizisa iinyawo zethu ndawonye. Ukuzivocavoca kuphindwaphindwa kathathu.
Okwesibini: elele kwicala lasekhohlo. Umlenze wesobunxele uhleli ngqo phantsi. Sithembela ngakwesobunxele kwicala lama-90 degrees. Isandla sokunene siphambi. Kusemgangathweni phambi kwamadolo asekhohlo sibeka unyawo lomlenze onene. Siqala ukuphakamisa umlenze wesobunxele phezulu nangaphantsi, ungathinti umgangatho. Unyawo lolulekele ngokwawo, sivakalelwa ukuxhatshazwa kwemisipha. Okufanayo kwenziwa ngonyawo olungileyo kwicala lasekunene. Inyawo ngalinye liphindaphinda ukusetyenziswa kwamaxesha angama-20.
Eyesithandathu: isikhundla - silele phantsi. Ugxininiso kwizandla zombini, ugoba kwi-elbow. Imilenze yebo, iphakamisa ama-90 degrees phezulu. Kwisisindo, sifeza ukunyakaza, kufana nokuhamba kweesisi. Umsebenzo uphindaphindiwe ngamaxesha angama-15. Ukuba ifowuni yakho ibuthathaka, phinda ubuyeke oku kulandelwa amaxesha ambalwa.
Isixhenxe: isikhundla - silele ngasemva. Gxininisa kwiingalo, ulungele kwiingqungquthela. Imilenze echanekileyo iphakamisa kwaye isebenze ukuhamba. Kwakhona, amaxesha 10-15.
Olu khetho lokuzilolonga lufanele luyenze ubuncinane yonke imihla ngemihla.
Khumbula: kumntu ngamnye umlinganiselo wokuphindaphinda umzimba kufuneka ukhethwe ngabanye ngumqeqeshi, ngokuqwalasela isimo sakhe sempilo kunye nempilo.
Olunye icebiso elilula kodwa elisebenzayo: musa ukusebenzisa i-elevator, ukhuphuka izitebhisi, ulungele umlenze emadolweni kwinqanaba ngalinye. Ukuxakekisa umsebenzi, unokunyathela amanqanaba amabini ngexesha elilodwa. Ngokuqhelekileyo, hamba rhoqo, hamba. Fumana izibonelelo ezimbini: libala malunga nokuba kukho ingxaki egama layo lingumsizi. Ngexesha elifanayo, inxalenye yomoya otshaya uya kukhishwa.