Hamba uphakamise, wolule kwaye usuke uphume phantsi kwengubo efudumeleyo! Siye sazilungiselela ngokuzenzekelayo ngokuzivocavoca kwentsasa yokusalalisa, ukujoyina nathi! Kwakhona uya kufunda ukuba ungayinqoba njani ubuvila bese uzinzela ukuba ungene kwimidlalo.
Enye, ezimbini, ezintathu, ezine: imilenze ephakamileyo, izingalo ezinkulu! Ukuzivocavoca kwasekuseni ukwenzela ukukhawuleza ekhaya
Amantombazana, qala ukuhlawula ngemisebenzi yokufudumala. Le ngongoma ebaluleke kakhulu, ekubeni umzimba uphakamise nje, amajoyina awaguqa, kwaye izihlunu azisebenzi. Ukuhamba ngokukhawuleza kwiinkomfa, uya kulilimaza umzimba, ukusa kwinqanaba leendandatho kunye nokuhluthwa kwamalungu.
Ukuzivocavoca ukufudumala
Ngoko, ambalwa amagama-ngaphezulu kwezoshishino. Masiqale!
- Siyadonsa intamo, senze iithambeka kunye nokujika kwekhanda kumacala kunye nasemva.
- Sisebenza ngamagxa: 8 ukuhamba kweetyhula emva nangaphambili, iminwe emahlombe;
- Siqhubeka nokunyakaza kweesetyhula, sichaza ngokucacileyo isangqa ngezandla, kwaye siyigqiba ngeentshukumo zetyhula;
- Senza imithambeka emacaleni, ngexesha elifanayo sithatha ngesandla esisodwa, size sibeke enye yesibini ngaphezulu. I-10 iyahamba kwicala ngalinye;
- Ukudweba iingalo kunye nomzimba phambili, ujikeleze ngasemva nangaphantsi kwentwasahlobo;
- Ukudweba iintendelezo ezisezulwini, ukulungisa zonke iisiphako. Yiva lo msebenzi;
- Senza izihlaselo ezili-10 kwinqanaba ngalinye;
- Squat amaxesha angama-25;
- Uze uqedele ukufudumala kwamanzi kusasa kwindawo e-1;
- Ukuphefumla okukhulu ngaphakathi nangaphandle.
Imisipha yafudumala, kwavela ukuphosa okuqala. Ngoku ke masiphuze ingilazi yamanzi kwaye siqhubeke sihlawula ukutyhafaza isisu, amahlangothi, i-lyas kunye nezinye iingxaki.
Ukuzivocavoca inamba 1 Siyakhatyelwa ilanga
Ububanzi beembalo zihlangene ububanzi, izandla ezinqeni. Siza phantsi kwaye solule izandla zethu phezulu, sijika umzimba. Ngelo xesha libeka unyawo kwizwane. Kwakhona bahlala phantsi, baza bahamba ngesinye isandla. Kwaye ke amaxesha angama-20.
Ukuzivocavoca # 2 Ukubamba kwizithende ze-plie
Imilenze ibanzi kunamahlombe, sihla e-pli, oko kukuthi, iesile kunye neenqatha zigcinwa kwindawo eyodwa. Iingalo ezichanekileyo zibanjwe phezulu, iminwe isondele elangeni. Ngaphantsi kwehlisa isandla ngasinye kwisithende, ngelixa ungashukunyanga i-pelvis. Siphinda amaxesha angama-20.
Ukuzivocavoca # 3 I-hip-hop encinci (ingakumbi ngokuphumelelayo ukulahlekelwa isisindo)
Ngoko, senza ukugquma kwi-jump and bring the opposite hand, phambili kwi-elbow. Sitshintsha imilenze yokuxuma, sihlala phantsi kwinqanaba elincinci, kwakhona, ngokugxuma. Phinda amaxesha angama-15.
Ngaba ufuna ukuhlawulisa ukulahlekelwa ubunzima kwiminithi engama-10? Fumana! Olu hlobo lugubha onke amanqatha emzimbeni wakho kwaye litshise isabelo esihle seekhalori. Into ephambili ayivila.
Ukuzivocavoca # 4 Izitambo ezisezantsi (ngokukodwa zisebenza kumacala)
Imisongo ebubanzi bamagxa, iingalo ezingaphezulu kwentloko zifana nomnye. Senza i-slope evulekileyo kwicala, ngaphandle kokuguqula umzimba. Emva kokuphindaphinda kwe-10 uye kwithempu elikhawulezayo.
Ichanelo elifanelekileyo lixhoba imisipha yangemva kunye nomshini wokunyathela ukusebenzela. Awuyikuqinisa kuphela ummandla we-lumbar, kodwa utshise amafutha kumacala, kwaye uhlakulele ukuguquguquka. Qaphela, ubunzima obongezelelweyo bunqatshelwe!
Ukuzivocavoca # 5 Cinezela (ngokukodwa esebenzayo kwisisu)
Salala ngasemva, izandla zincinane ngaphandle kwesiqu. Imisongo ihlanganiswe kunye kunye nefuthe elinamandla ukukhahla izikhwelo kunye nomva ukusuka kumgangatho, njengokungathi ukwenza umsebenzi "I-Birch". Siphinda amaxesha angama-15.
Ukuzivocavoca inombolo ye-Bike 6
Ukugqiba umzimba wethu wesantya wokulahleka kwesisindo ekhaya, umzi owaziwayo. Qiniseka ukuba ubuchule obufanelekileyo bulandelwa ngokubukela ividiyo.
Ukuhlawula ukulahleka kwesisindo kwindawo yokusebenzela
Ukuba unomsebenzi wokuhlala, ungumgcini-akhawunti, ugqwetha, ugqirha okanye utitshala, kucetyiswa kakhulu ukuba unike imizuzu embalwa kwikhefu lakho lokutya sasemini, uhlawule kwindawo yokusebenzela yokulahleka kwesisindo.
Ungayinqoba njani ubuvila kwaye uvuke kwimisebenzi yokusa?
Njengoko wathenjisiwe, sichazela indlela yokujamelana nokusa "Andifuni, andiyi kuyenza" kwaye ndiyinyanzela umzimba ukuba usebenzise umzimba.
Okokuqala, setha i-alamu imizuzu engama-15 ngaphambi kwexesha eliqhelekileyo, kwaye uvuke. Futhi musa ukucima kwaye uqhubeke ulala ebhedini. Okwesibini, ngokukhawuleza ukuba uvule amehlo akho, khawuleza wolule kwiingcebiso zezinzwane zakho ukuya kwiingcebiso zeminwe yakho. Oku kuyindlela elula kwaye kulula, kodwa inika amandla okubaluleka kwamandla.
Okwesithathu, khangela iifestile. Omnye ujika nje intloko yakhe, kwaye umntu uphakamise isikhulu. Kukho nawuphi na, imisebe yelanga iya kukukhupha ngaphandle kwesiqingatha. Ewe, ngoku silwa nolwazi lwethu, siphosa i-blank blank and immediately up!
Bonke ubuvila buye, kwaye lesi sihlandlo esimangalisayo sokuqala ukuzivocavosa kwasekuseni. Kwaye i-sloths ekhethekileyo sinikela iividiyo ngeendlela zokulala.
Uvuyo kusasa! Siqala ukuqeqeshwa kwentsasa yokulahleka kwesisindo ekhaya.