Kusukela ebuntwaneni siyazi ukuthi ukuzivocavoca ekuseni akuyona nje indlela evukile yokuvuka, kodwa futhi kuyisiqalo esihle kuze kube yilabo abafuna ukugcina umzimba wabo ngezwi. Naphezu kokuthi izakhiwo eziyinkimbinkimbi zokuzivocavoca ekuseni zithatha amaminithi angu-10-15 kuphela, kusiza umzimba ukuba uhileleke emsebenzini, uthuthukise imisipha futhi unikeze icala lokuphila usuku lonke kuncono kunekhofi elimnandi.
Ungakwenza kanjani umzimba wama-morning?
Ukuzivocavoca okufanelekile kusenesikhathi kunemigomo yabo yokubopha, okubalulekile ukuyigcina, ukuze lokhu kufudumala kube kuhle, hhayi emasipha. Ngakho-ke, imithetho ilandelayo:
- Ukushaja kufanele kube mnene futhi kuqaphe, uma uchitha ngokushesha ngemva kokulala. Imithwalo enamandla ngalesi sikhathi izoba nomthelela omubi emsebenzini wenhliziyo. Uma ufuna ukuqhuba umsebenzi omncane ngesikhathi sokusebenza, kusukela ngesikhathi uvuka kuze kube sekuqaleni komsebenzi, kufanele uthathe okungenani imizuzu engu-30-40.
- Umthetho obalulekile ukuhlala njalo! Ukuzivocavoca nsuku zonke noma okungenani izikhathi 5 ngesonto. Kuzo zonke ezinye izimo, ukusebenza kahle kuzoba kuncane.
- Kungcono ukuqhuba ukuvuthwa kwasekuseni ngomculo othokozayo - lokhu kuzongeza ekukhangeni kwakhe.
- Ukukhokhiswa okusalayo ekuseni kuqala ngokufudumala futhi kuphelile ngokulula - njenganoma yikuphi ukuvivinya umzimba.
- Ukuqashelwa kokushaja ukuthi kufanele kuthinte wonke amaqembu omzimba, hhayi nje izindawo eziyinkinga. Kuphela kulokhu kungacatshangwa okulungile futhi okuphelele.
Uma uqeqesha ekuseni, ukwandisa umzimba wesitshalo lonke, okuvumela ukuba ulawule kalula.
I-Morning Charge Complex
Ukusa kufanele kube mnandi, ngakho-ke kuphakanyiswa ukhethe uhlelo lokuzivocavoca ekuseni ngokusekelwe kokuthandayo. Yenza ukuzivocavoca ngalunye ngentambo ekhululekile ngawe ngama-8-10 okuphindaphindiwe ngezindlela ezingu-1-2.
Ukukhokha kwentamo:
- yenza ukuthambekela kwekhanda emuva-phambili;
- vula ikhanda lakho ngakwesokudla nangesobunxele kuze liyeke;
- Jikela kancane kancane nangenhloko ngekhanda lakho.
Ukushaja amahlombe nezikhali:
- yenza ukujikeleza ngezandla eziqondisiwe, ukudweba umbuthano kuqala phambili, bese emuva;
- ukujikeleza amahlombe akho: okokuqala, bese-ke;
- Izikhali zigoqa ezinhlangothini ezingeni lesifuba, yenza ukunyakaza okusheshayo emuva naphambili;
- ukushintshanisa izandla kuhlangothini lwesigqoko kuqala phambili, bese ubuyela;
- phinda ukuqeqeshwa kwangaphambili kwezandla.
Ukushaja kwesinqe:
- ububanzi bezinyawo ububanzi eceleni, izingalo ezinqulwini, zenze imilenze phambili, izama ukuthinta izingalo phansi;
- izinyawo ngobubanzi bamahlombe, izandla ezinqulwini, ukwenza ukujikeleza kwekhanda;
- izinyawo ngobubanzi bamahlombe, izandla ezinqulwini, ukwenza ukuthambekela phambili nangemuva.
Ukushaja imilenze namathambo:
- ububanzi bezintendana ngaphandle, izingalo ezinqulwini; yenza ukujikeleza emagumbini kuqala ngenye, ke ngakolunye uhlangothi;
- phinda ngamalungu amadolo;
- phinda ngezihlanganisi ze-hip;
- ububanzi bezintendana ngaphandle, izingalo ezinqulwini; Landela izinyathelo ngezinyawo zakho (ngokuhlukile);
- yenza ama-sit-ups angu-20 ngaphandle kokukhipha izithende phansi, ukuya engxenyeni emadolweni ama-90 degrees, ukudonsa i-pelvis emuva njengokungathi ufuna ukuhlala esihlalweni;
- yenza ukuhlaselwa kwe-classic kuqala ngakunye, bese kuthi ngomunye umlenze.
Ukwelula kokugcina:
- uhlale phansi, imilenze ihlukaniswe; Gweba ngomunye umlenze ngamunye naphakathi, ugcine imilenze yakho emuva futhi iqonde;
- uhlale phansi, uguqe ngaphansi kwezinyawo zakho, wehlisa umzimba emilenzeni bese welula izingalo zakho phambili.
Uma udinga ukucaca, ungathola ezifundweni zevidiyo ze-intanethi zezivivinyo zasekuseni. Omunye wabo unamathele kulesi sihloko.