Abaningi besifazane bafuna ukuba nomzimba omuhle futhi oqinile, kodwa ngokuvamile akusikho isikhathi esanele sokuya ejimini, kodwa lokhu akusona isizathu sokuyeka imidlalo, ngoba kunezivivinyo eziphumelelayo zokulahleka kwesisindo esifanele ukusetshenziswa ekhaya. Ukufeza imiphumela emihle, hhayi kuphela imidlalo, kodwa futhi ukudla okunomsoco kubalulekile. Kunconywa ukulungisa ukudla kwakho, ukuthembela emithethweni ekhona ye-dietetics.
Yikuphi ukuvivinya umzimba okuphumelelayo ukulahlekelwa isisindo?
Namuhla ungathola inombolo enkulu yezinkimbinkimbi ezahlukene ezifaka isandla ekuqedeni ama-kilogram amaningi. Ngaphambi kokunikeza ukunakwa okuncane, ake sicabangele izincomo ezizokwenza ukuqeqeshwa kube ngempumelelo ngangokunokwenzeka:
- Okubaluleke kakhulu ukuqeqeshwa njalo, ngakho-ke kudingeka usebenzise okungenani izikhathi ezingu-3-4 ngesonto. Nsuku zonke akufanele uqeqeshe, ngoba imisipha idinga ukuphumula ukuze ilulame.
- Kunconywa ukwenza imizimba elula futhi ephumelelayo yokunciphisa isisindo ngaphandle kwekhefu elide, futhi kungcono ngokuvamile ngaphandle kwabo.
- Qaphela ukuthi uma ungahambisani nethambo lokubulawa, ngeke kube khona umphumela.
- Uma umgomo wokuqeqesha ulahlekelwa isisindo, ngakho-ke akunconywa ukuba udle ngokushesha ngemva kokwenza izivivinyo, uvumele umzimba ukuba udle amafutha agciniwe.
- Ukuze uthole umphumela omuhle, ukuvivinya umzimba kumele kuphindwe izikhathi ezingu-12-15 futhi wenze izinyathelo ezingu-3-4 ngokuphumula okuncane phakathi kwabo.
- Qala ukuqeqeshwa ngokufudumele-nje bese uchitha amaminithi angu-10 kuso. Ungakwazi ukugijima endaweni, ama-slopes, mahi, njll.
Manje ake siqhubekele phambili ekuchazeni umzimba ophumelelayo wokulahlekelwa kwesisindo ongafaka phakathi kokuqeqeshwa kwakho ekhaya.
- Izikwele zineqhwa . Lo msebenzi wenza cishe yonke imisipha isebenze. I-IP - faka izinyawo zakho ezingeni lehlombe, ugijimise kancane emadolweni, bese uqala izandla zakho emuva ukuze wenze i-swing. Umsebenzi ukugxuma phezulu, uqondise imilenze yakho uphakamise izandla zakho. Ngemuva kwalokho, wehla, wenze isikhala esiphelele ngaphambi kokwenza i-angle efanele emadolweni. Bese futhi, yenza i-jump jump, njll. Kubalulekile ukuthinta phansi ngezinyawo zakho.
- Hamba nokuhlaselwa kwentaba . Ukuze lokhu kuvivinya umzimba kusetshenziswe isisindo, udinga isinyathelo nanoma yikuphi ukuphakama, kodwa kufanele kube nokuzinza. Lenziwa ngezigaba eziningana. Umsebenti - yenza isinyathelo sokunya ngakwesokunxele phezu kwentaba ekhethiwe, ume phezu kwesikhulumi, bese uphakamisa umlenze wesokudla, uguqe ngamadolo. Hlala kancane, ugcine ibhalansi. Ngemuva kwalokho, wehlisa umlenze wesokudla, ubeke phansi, kodwa ngezinyawo lwakho lwesobunxele wenze i-backpack egcwele emuva futhi ulungise isikhundla. Phinda ngezinyawo zombili.
- I-semi-static enezindo . Lokhu kungenye yezindlela eziphumelelayo kakhulu zokunciphisa izintambo, futhi inikeza umthwalo kumaphephandaba nasemathangeni. I-IP - hlala emhlane wakho uguqe amadolo, ubeke amabala phansi. Uma kungenzeka, khona-ke ulale embhedeni bese ubeka izinyawo zakho phansi. Thatha i-pancake bese uyibeka esiswini sakho, ucindezela ucingo. Umsebenti ukuphakamisa isikhumba sekhanda ngangokunokwenzeka, ukuze umzimba udale umugqa oqondile. Ekhoneni elingenhla, hlala ukwandisa umthwalo bese wehla, kodwa ungathinti phansi, okuzophinde kwandise ukusebenza.
- Lath Complex . Kunezinketho eziningi ezihlukahlukene zebha , okubhekwa njengokuzivocavoca okuphumelelayo, ngoba unikeza umthwalo cishe yonke imisipha yomzimba. Umsebenzi ukuma ngokuqondile, ukuguqa, bese uhamba phambili ngezandla zakho kuze kube yilapho umzimba uqala ngqo. Uma ukuqeqesha ngokomzimba kuvumela, wabeka izandla zakho kusengaphambili. Noma kunjalo kungenzeka ukuthi ungaqhubeki, futhi ube yi-lath jumping back.