Izindlela ezifanelekileyo zokufunda ekhaya


Njengoko uyazi, ukuqeqeshwa ngokusemzimbeni rhoqo kusinceda silahle umthamo kwaye sibe yincinci. Kodwa ukuba awunalo ithuba lokunikezela iiyure ezimbalwa kuzo ezimbini okanye kathathu ngeveki - akunandaba. Ukuba wena ngemini ukulayisha ngokufutshane imisipha yomzimba wonke amathuba, awuyi kufumana umphumo okhuthazayo. Ziziphi iindawo ezifanelekileyo zokufunda ekhaya? Ngale nto uze uthethe.

1. Ngaphambi kokuba uvuke ekuseni ukusuka ebhedeni, pha kamisa uphinde unciphise inxalenye ephezulu yomzimba amaxesha amaninzi ukusuka kwisimo esifanelekileyo - sisomeleza i-press esiswini kakuhle. Gcina nje ukhumbule ukuba kufuneka ukhuphuke ngokukhawuleza, ubale ukuya ku-4, kwaye uhlawule ngokukhawuleza - kwi-akhawunti 2. Izifundo zibonisa ukuba umsebenzi weesisu zomzimba ngexesha lokuphakanyiswa liphezulu ngaphezu kwexesha lokuphuma.

2. Nangona uhlamba amazinyo kunye nokuhlamba, endaweni yokuzingela phezu kwequla, ukugoba esinqeni, zama ukugcina umqolo wakho ngokuthe ngqo. Lo ngumgaqo oyintloko kuwo onke amaqela okufaneleka. Kubalulekile ukwenza i-slope phambili, kuphela ngokuchukumisa ama-hip joints. Kwaye uhla uhla-ulunge. Kodwa nakweyiphi na imeko, musa ukujikeleza umqolo wakho kwaye umele kwi-"soft".

3. Ngethuba elinde kufuphi nesitofu ngelixa ihofi iyilisa okanye iibheka, yenza "ukuhlaselwa kweenqwelo ezininzi". Zama nje ukuthatha inyathelo elikhulu emva kwelinye ilinyawo, liyeke liqonde, uze uhlasele emlenzeni owawusephambili. Inyathelo lesinyathelo ngalinye kufuneka litshintshwe. Kwakhona kuncedo ukwenza iindawo zokuhlala eziqhelekileyo. Le yimizimba engcono ye-trunk, ekhoyo ekhaya. Uza kubona: kwinyanga okanye ezimbini izikhwebu zakho ziya kukhohlisa.

4. Ukuhamba kwezithuthi zikawonkewonke okanye kwimoto endleleni eya emsebenzini okanye ekhaya, ngamaxesha amaninzi kwimizuzu emininzi kwaye uphumule ucinci lwesisu. Kwaye ekupheleni kolu "bunzima" imizuzwana engama-30, udonsa isisu njengokungathi ufuna ukudibanisa nomlenze, uze ukhululeke kangangoko kunokwenzeka.

5. Inyaniso yokuba, ukuba kunokwenzeka, akudingeki ukuba usebenzise i-elevator, tshela zonke iingcali kwimfundo yomzimba, kuba kwanokuba ilula ekhuphuka kwizitebhisi itshisa amaxesha angama-khalori angaphezu kwezihlandlo ezisixhenxe kunexesha lokuhamba. Kodwa ukuzilolonga okunjalo kungenziwa nzima nakakhulu. Ngenxa yoko, ukunyathela kwisinyathelo ngasinye ngeenyawo ezipheleleyo kwinqanaba, uze unyuka ngokukhawuleza kwizandla uze ubeke enye inyawo kwisinyathelo esilandelayo, apho wenza okufanayo kunye nomlenze - kunye nokuya kwinqanaba lokugqibela lohambo. Ukuphumeza ukusetyenziswa rhoqo imihla, emva kweenyanga ezimbalwa uya kuphawula ukuba iinyawo zakho ezincinci ziyabangela ukuncomeka.

6. Ngaphambi kokuba uhlale e-office, uya kuzuza kumsebenzi olula kodwa osebenzayo oqinisa izihlunu zesifuba, usebenze ukujikeleza kwegazi kwaye "ulungele" intloko. Yima ngasecaleni kwidesi ebudeni bobude kwaye uncike izandla zakho. Emva koko, ukubambelela umzimba ngokuthe ngqo, yenza ezimbalwa ukunyuka kwizandla - kufana nokuqhelekileyo xa ulala phantsi. Ngokwenza njalo, zama ukuchukumisa isifuba setafile. Inkokhelo enjalo etafileni yenzeke lula kunokuba isezantsi, kwaye umphumo uya kufana nowekhaya. Ukuzivocavoca kukulungele nokuba kwenzeke ntoni kwindawo yokusebenza.

7. Ekusebenzeni, unokusebenza nokuqinisa imisipha yentamo. Ukwenza oku, faka isandla sesandla esiphambili ebunzini lakho kwaye uqale ukwenza umxinzelelo wempikiswano ngexesha elinye kunye nesandla sakho. Emva koko, yenza okufanayo, ubeke isandla sokunene ngenye indlela ngakwesokudla, kunye nesundu esesinxele kwicala lasekhohlo yentloko. Emva koko unciphisa i-chin yakho engezantsi, faka izandla zakho ngasemva kwentloko yakho kwaye uzame ukuphakamisa intloko yakho, ukulwa nokunyanzelisa kwezandla zakho.

8. Nangona uhlala ekhaya, kwiimeko eziqhelekileyo zemicimbi yezoshishino, yeka umzuzwana phakathi kwegumbi. Emva koko yima kwizithende zakho, vala amehlo akho, kwaye ugcine ukulinganisela kwakho, imizuzwana eyishumi, uxinzelele kwaye uphumule ucinci lwesisu. Phinda oku okunye amaxesha ambalwa. Ngokutsho kweengcali, umphumo walo msebenzi ukhuthazwa kukuba kufuneka usebenzise inani eliphezulu lemisipha yomzimba ngenzame yokugcina ibhalansi.

9. Xa uhamba ngeenxa zonke kwindonga ngehhala, hlala imizuzu embalwa. Cindezela umva wakho kuwo ngokugqithiseleyo, ukwenzela ukuba i-blades kunye "nenqaku lesihlanu" lithinte udonga, kwaye uqale ukuhamba ngokukhawuleza uze ufike ufumene. Phinda lo msebenzi rhoqo ngamaxesha. Unokuvuka ngokukhawuleza, kodwa ukuba uyaphumelela, yenzeni indlela eyahlukileyo, oko kukuthi, ukujiya emva kodonga sele sele sele uphakanyisiwe. Le yimizimba efanelekileyo yokuqinisa imisipha yemilenze, i-back and abdominal. Ngenxa yoko, fumana ukuhamba kakuhle.

10. Olunye umthambo usetyenziselwa ukuqinisa umva. Udinga ukuma emva kwakho eludongeni ngokukhululekile kwaye uphakamise iingalo zakho ngqo phezu kwentloko yakho ngaphandle ngezandla zakho. Qala ukunciphisa izandla zakho eludongeni ngokukhawuleza njengoko kunokwenzeka, ngaphandle kokuthabatha izibonda zakho kunye nesandla sesandla sakho kuyo. Ngoko, ngendlela efanayo, zama ukuphakamisa izandla zakho kwindawo yokuqala. Kwanele ukwenza malunga neendlela ezimbini zokuhamba kweshumi ngosuku.

11. Phakathi kweendlela ezifanelekileyo zokufunda ekhaya akuyona indawo yokugcina ithatha umlenze ngomlenze owodwa. Ukuthabatha uhlobo oluthile lomsebenzi wezoqoqosho, njengokuhlamba izitya okanye ukucoca iitapile, musa ukuma kwiinyawo zombini. Kungcono ukutshintshana ngomnye, omnye ke, ngaphandle kokuphumla nantoni na. Ukulinganisela kusishukumisela ukuba sisebenzise izihlunu zesicindezelo esiswini, kwaye kukhokelela ekunciphiseni okuncedo kwimisipha yomlenze oxhasa.

12. Nangona uthetha ekhaya ngefowuni, musa ukulala phantsi kombhede, kodwa sebenzisa le meko ukuqinisa imisipha. Ukwenza oku, kufuneka uhlale phantsi (izithende kunye, iisokhe zihluke) kwaye ugobe ngokukhawuleza ukuya kumda ongenakwenzeka. Emva koko ufike ngokukhawuleza ufike kwindawo yokuqala, ngelixa uxininisa umlindi wesisu. Kuya kuba kuhle ukuba incoko yakho yayanele ngokwezixhobo ezimbini zokuhlala ezi-20. Ngexesha lokugqibela le-squat, hlala kwiimilenze zakho ezinqambileyo, krazula izithende ukusuka phantsi uze uphantsi kwakhona. Zama ukwenza oku kuma-8 ukuya kuma-15 amaxesha.

13. Ebusuku, ehleli phambi kweTV, phakamisa iingalo zakho, uzibambe kwiindawo ezifanelekileyo, ukuze zibukhali buso bakho. Ngemizuzu emininzi, qinisa iimbombo zakho, njengokungathi uzama ukunqoba ukuchasana kwakho. Lo msebenzi uqinisa kakuhle i-triceps kakuhle, eyona nto iluncedo kakhulu kuwe ehlobo, xa kufike ixesha lokubeka phezulu kunye nee-T-shirts ezingenamikhono.

14. ngaphambi kokuba ulale embhedeni, ulale emhlane wakho kunye noxinzelelo lweminye imizuzwana emibili, uze ukhulule yonke imisipha, uqale ngemilenze uze uphele ngamanwe. Ngaloo ndlela, uya kuphelisa uxinzelelo olungadingekile, olususa emzimbeni wethu amandla amakhulu.