Ngokuqhelekileyo, ingakumbi emva kwebusika, siqala ukuphawula emva kweso sibalo sitshintsho esingathandekiyo kwaye singatshintshi. Kubukeka ngathi isisu esisisigxina, ukuguqulwa nokulahleka kwe-elasticity yesistim esiswini seengalo nemilenze. Kakade ke, ezi zimpawu ziyiyo yonke intokazi. Emva koko, sifuna umgangatho wokuphelela kwaye sifuna ukuxelisa kuyo yonke into. Kodwa kule meko, awukwazi ukuzinceda kwaye akusilephuli ixesha elide, kufuneka uqale isethi yemidlalo ekhethekileyo yokuzivocavoca ukuphucula isibalo sakho. Ukwenza oku, ngexesha lethu kukho inani elikhulu kakhulu lamaziko empilo kunye neeklabhu, apho ungumqeqeshi oqeqeshelwa ngokufanelekileyo emzimbeni uya kunceda ngexesha elifutshane ukubuyisela iifom ezakudala. Ukunyathela iprogram ethile yokuzivocavoca ngesethi yemisebenzi ekhethekileyo. Kuthekani kuthi ukuba awunaso ixesha lokutyelela amaziko anjalo? Okokuqala, musa ukuhlala kwaye ulinde ukuba imisipha yakho iqale ukusebenza kwaye uphucule ngaphandle koluncedo lwakho. Akunjalo, nje apha, kwaye kulungele ukusetyenziswa kunye nokwenza okufanayo impilo ekhaya. Zinike i-30 imizuzu ngemini uze uyisuse, njengoko umphumo awuyi kukugcina ulinde. Kwaye ke, ucinga ukuba ingxaki yakho ibeka isisu, izandla kunye neenyawo. Makhe sijonge iimbalwa ezimbalwa zeqela ngalinye lomsila wezinto ezikhankanywe ngasentla.
Sigubha i-press, imilenze nezandla ngokukhawuleza nangempumelelo ekhaya. Khumbula: kunzima ukukufumana kwi-gymnastics. Ngoko, silwa nobuqili bakho kwaye uzibeke kwisiphumo ukuze uzibone uphelele kwaye ufunayo. Zixelele ngokuthe ngqo: "Sipompoza umshicileli, imilenze nezandla, ngokuchanekileyo nangaphandle kokungabikho, ukuba nomntu obalaseleyo!". Kwaye uza kukhangela ngokukhawuleza ukuba uphumelele kangakanani, uya kubona imibutho kunye neminqweno, iphefumlelwe ngokuchanekileyo kunye nokusetyenzwa kwamandla. Njengoko bathetha-into ephambili ukuqala. Ewe, ekuqaleni ekuqaleni kwinqanaba lesifundo sakho akufanele uzinikezele ukuphefumula kokugqibela. Kuphela nje ukuba kufuneka ukwandise umsebenzi wakho womzimba njengoko izihlunu zakho zivumelanisa. Inkathazo yezi zivivinyo zizama ukwenza amaxesha ama-3-4 ngeveki, njengomshicileli, ngoko umphumo wokukhawuleza kufuneka uphonywe imihla ngemihla okanye ubuncinane yonke imihla. Musa ukulibala malunga nokufudumala okufudumele ngaphambi kokuba uqale ukuzilolonga. Oku kungaba ngamathambeka kwiindlela ezihlukeneyo, ukuhamba kweetyhula kwinqumle, ukuhlukana okuhlukeneyo kunye nezikwere.
Imisipha yesisu. Isisu esihle kunye nesicathulo, iphupha lentombazana kunye nomfazi. Nendlela yokwenza oko ukuze sizame ukucinga ngoku ngoku.
1. Buxoki emhlane wakho kunye nemilenze yakho eguqa ngamadolo, uwaxoshe, ubanzi ubude kunye nokuphumla iinyawo zakho phantsi. Izandla ziwela esiphambaneni kwaye ziqale ukuphakamisa umzimba ophezulu kwaye zinciphise kwindawo yayo yangaphambili. Kulo msebenzi, okokuqala, musa ukulibala ngokuphefumula okulungileyo.
2. Ukulala emlenzeni wakho, phinda iingalo zakho emva kwentloko yakho. Phakamisa imilenze yakho uze uqale ukwenza isetyhula. Ngelo xesha, ukudonsa esiswini. Izandla emva kwentloko. Qalisa ngokusemthethweni ukuba "uhamba ngebhayisiki". "Ukujika ngokupheleleyo" kunye neenyawo zombini ngumsebenzi owenziwe kanye.
3. Uphinde ulele emhlane wakho, ngezandla zakho emva kwentloko yakho, phinda imilenze yakho emadolweni uze uqhube kwisifuba sakho, i-angle ye-degree ye-90 kufuneka yenziwe phantsi kwamadolo. Ukukhupha, ukulungisa imilenze yakho, nokuphefumula, ubuyele kwindawo yokuqala.
Ezi zenzo zisebenza ngokusemacaleni kwiphepha eliphezulu lokushicilela kwakho, kunye neengcambu zesisu ezisezantsi. Ngolunye uvavanyo olukhankanywe ngentla, kulungile ukwenza iindlela ezi-1-4, ngasinye sino-8-16.
Imisipha yemilenze. Imilenze emihle kwaye imnandi - oku kuyinyani. Nazi ezinye iindlela ozenzayo.
1. Phonsa uhlangothi lwangaphakathi lwethanga. Kulo msebenzi, uya kufuna ibhentshini okanye i-stool. Hlala phantsi, uphumule umva wakho kwisitulo. Umlenze onqamlekileyo onxweme uwedluliselwa phambili, isithende siphenduka sibe ngokwawo ukuze uxinzelelo lwangaphakathi lwethanga luve. Umlenze wesobunxele ngokufanelekileyo ugobile emadolweni, unyawo lusetyenziselwa elangeni langakwesokudla. Qala ukuphakamisa nokuphuhlisa ngokukhawuleza unyawo lwakho lokunene. Emva koko utshintshe indawo yeemilenze uze uphinde uphinde ubhale ngasentla umlenze wesobunxele.
2. Siyanciphisa i-breches yokukhwela. Uyaphinda ufune ibhentshi kunye ne-1-2 kilogram ye-ejenti yokulinganisa iinyawo zakho. Isikhundla sokuqala silele kwicala lasekhohlo kunye nenkxaso kwi-forearm kunye nesokunene (isandla sakhe). Ngomlenze okunene, ngaphantsi kweedolo, faka i-arhente emele. Beka unyawo lwenyawo lwakho lwesobunxele kwibhentshini, uphakamise unyawo lwakho lokunene ukuya kwiminitha emibini, ukukhupha inzwane. Emva koko unciphise umlenze wakho ngaphandle kokuchukumisa ibhentshi. Tshintsha isikhundla semilenze kwaye wenze okufanayo ngonyawo onyawo.
Ngomnye wemilenze yakho, ezi zifundo kufuneka zenziwe ngamaxesha angama-15-25, ukuphindaphinda kabini, amaxesha amathathu ngeveki.
Iimisipha zezandla. Izandla ezithandekayo - oku akusiphupha. Kwaye ngenxa yokubulawa kwayo, kukho umsebenzo oya kuwufuna umgqomo obunzima obuyi-1 kilogram. Isikhundla sokuqala - simele malunga nesiqingatha semitha ukusuka eludongeni, umise umlenze wakho wokunene, uguqe ngamadolo. Hlala ngokukhawuleza ukuze i-torso yakho ihambelane nomgangatho, uphinde uphakamise isandla sakho ngesandla salo ngengalo yakho epheleleyo eludongeni. Umgama phakathi kodonga kwaye ulungelelanise, njengoko uthanda wena. Isandla sokunene ne-dumbbell kufuneka sibe kunye nomzimba wakho. Yiphonkce kwi-elbow, uze uyiqondise. Lo msebenzi kufuneka wenziwe ngezandla ezitshintshiweyo, amaxesha angama-15-25, iindlela ezimbini, iiveki ezintathu ngeveki.
Ngoku, ndicinga ukuba uyakwazi ukuzisa umzimba wakho kwifomu efanelekileyo ngokusebenzisa imilenze echazwe ngasentla ngokusebenza. Ngoko-ke qaqhayisa kwaye ukhumbule, ngokutsho kweengcali, kukuhle ukuqala ukuziqhelanisa ngeFebruwari uze emva kwehlobo uzuze wonke amathuba okuba unqobe intliziyo yomntu omnye ngexesha lekhefu kwibala lolwandle.