Umgomo wokulahlekelwa isisindo ulula - ukuchitha amandla amaningi kunokuba uthola. Ngenxa yalezi zinhloso, ungakwazi ukumane ugcine ukudla, futhi nakanjani uzothola ngaphansi kokusebenzisa kwakho. Kodwa ingabe kuyoba kuhle? Enye indlela: qala ukuchitha okuningi. Lokhu, empeleni, sidinga amandla futhi okungenani uhlamvu olungapheli. Sinezicabangela zokuzivocavoca umzimba zokulahlekelwa isisindo. Kufaka phakathi ohlelweni lwakho lwezemidlalo oluhle kakhulu, uzoqala ukuchitha okuningi kuneyakho yangaphambili, okusho ukuthi akudingeki ukuba umemezele isiteleka sokulamba: kuvele nje nje ukuba "ususe" imikhiqizo eyonakalisa isibalo.
Izinzuzo Zokuzivocavoca Ukushisa Isisindo
Okokuqala, ukuzivocavoca umzimba kuphumelela ukulahlekelwa isisindo, okungenani, ngoba emva kokuzivocavoca ekuseni, usuku lwakho lonke luzodlula ngaphansi kwezempilo. Lokhu kuzosakazeka ekudleni (uzolimazwa ukulimaza imiphumela yakho elandelayo ngobuningi obungenalusizo), nokuxhumana kwakho nabantu, ukusebenza, ubuhlobo bomuntu siqu. Emva kokuqala kokuzivocavoca, uzozizwa ukuhlanzwa.
Okwesibili, ukuqeqeshwa kwezemidlalo, okusho ukuthi uzobonakala, kufihlwe ekuqaleni: ukugcina isikhathi, ukukhuthazela, ukuphikelela. Zibophezele ukuba uhlanganyele, ngisho nalapho ubuvila bubuyela emuva ukulala nazo zonke amandla akho.
Yini engiyidingayo?
Ukuze wenze isethi yokuzivocavoca umzimba ukuze ulahlekelwe isisindo, uzodinga mahhala isigamu sehora ngosuku. Kodwa into ebalulekile ukuthi kufanele ufunde nsuku zonke, ngaphandle kwalokho uzoshaywa ngokushesha ngesandla.
Ngaphezu kwalokho, udinga imidlalo yezemidlalo ekhululekile, futhi uma uzokhuphula inqubo yokulahlekelwa isisindo, ungagqoka ibhulukwe ngomphumela oshisayo. Sidinga futhi ama-dumbbells (ekuqaleni kuka-0.5-1 kg), umbhede ophansi, isikhala samahhala (mhlawumbe phambi kwesibuko) futhi-ke, uhlelo lokuvivinya umzimba. Kamuva bese ukhuluma ngokuqhubekayo.
Isiyinkimbinkimbi sokuzivocavoca
Ukuze ulahlekelwe isisindo, ezinye izivivinyo ezisemaphepheni ngeke zanele. Kodwa konke kuxhomeke emigomweni yakho. Ufuna ukuqinisa isisu - yenza ukuzivocavoca emaphepheni, ufuna ukulahlekelwa isisindo - qala ngebhayisikili yokuzivocavoca kanye nanoma imiphi imithwalo yemoto ye-cardio.
Kunoma yikuphi, kudingeka uqale ngokufudumala nokufudumala imisipha, bese uqhubeka nokuzivocavoca umzimba ukulahlekelwa isisindo ngokushesha kwesisu.
- Salala phansi, imilenze iqonde, izingalo ziphakanyisiwe phezulu. Siphakamisa umlenze sibe ngu-90⁰ kanye nezandla emlenzeni, ngesikhathi esisodwa sidabula ikhanda kanye namahlombe ehlombe kusukela phansi. Senza lo msebenzi ku-akhawunti 8: sibalwa ku-8 - sivuka, sibalwa ku- 8 - sihlehla. Kulesi simo, cindezela emuva phansi phansi, umlenze wesibili welula njengenhlamvu. Senza izikhathi ezinhlanu emilenzeni yombili.
- Phinda okufanayo ngokuphakamisa kuphela imilenze yomabili. Ngezindleko ezingu-8 - siphakamisa izinyawo zombili ngo-90⁰ nezandla, nge-akhawunti engu-8 - ngezandla nezinyawo eziphansi. Phinda izikhathi ezingu-5.
- Manje kulabo abanenkinga nge-back back. Sishiya izandla zethu endaweni, siguqule imilenze yethu bese sibamba emasokisi ethu, cindezela emuva ephansi phansi. Kanti futhi, ngezindleko ezingu-8, siphakamisa imilenze egobile futhi sifinyelele emasokisi ngeminwe yethu. Esikhundleni sokugcina, idolo lithinta impumulo. Ngezindleko ezingu-8 - iya ku-IP. Phinda izikhathi ezingu-5.
- Siphindela emuva: silala phansi, izandla ziphakama phezulu, sidonsa iminwe yezinzwane zethu. Manje sidonsa iminwe yethu, njengalokhu ku-ballet, siyakhuphuka emuva, izimbambo zidilizwe phansi.
- Manje senza konke ukuvivinya oku-3 ku-akhawunti ye-4: ngenxa ye-akhawunti 4 siphakamisa imilenze nezandla zethu, ngenxa ye-akhawunti 4 siyanqamuka.
- Senza ukwelula ngemuva (ukuzivocavoca 4). Ngaphezu kokudla okunempilo okulinganiselayo
- Siphindaphinda zonke izivivinyo zoku-akhawunti 1. Uma siphakamisa ukuphuma, ake phansi-inhale.
Ekhaya noma ehholo?
Wena ngokwakho uqonda kahle ukuthi ekhaya kuyinto engokoqobo ukulahlekelwa isisindo ngokusebenzisa nsuku zonke. Kodwa lapha ubuvila nokuntuleka kokulawula kuza endaweni yesehlakalo. Umuntu uqala ukuzihawukela, ukwenza izikhohlisi: "kwase kuphuzile izolo ukulala," "akukho mandla, ukhathele isonto," njll. Umqeqeshi ngeke akudabukele. Ngakho-ke, uma wena, wazi ngokwakho, unomuzwa wokuthi indlu cishe ayiphumelelanga, iya ejimini. Ezinyangeni noma ezimbili, uma uba ngumuntu ohluke ngokuphelele, ukuqeqesha ekhaya kuyoba lula ukufudumala kosuku.