Namuhla ku-TV ungabona izinhlelo eziningi ezihlukene, ezitshela imithetho yokulahlekelwa isisindo. Mhlawumbe iphrojekthi ewuthandwa kakhulu yiprojekthi "elinganisiwe futhi ejabule". Abahlanganyeli baqeqesha ngaphansi kwesiqondiso esiqinile somqeqeshi oqinile u-Anita Lutsenko. Ngenxa yemizamo yakhe, abantu balahlekelwa isisindo esiningi kakhulu phambi kwamehlo ethu. Ngenxa yalokhu, izifundo zokuzivocavoca no- Anita Lutsenko zithandwa kakhulu kubo bonke abesifazane abafuna ukuqeda amakhilogremu engeziwe.
Ukufaneleka no-Anita Lutsenko: amathiphu
- Ukucindezeleka ngokomzimba kuzoletha umphumela oyifunayo kuphela uma uqala ukudla kahle.
- Kubalulekile ukuphuza okungenani ama-1.5 amalitha amanzi nsuku zonke, ngoba kubalulekile ukulahlekelwa isisindo.
- U-Anita Lutsenko uphawula ukuthi ukuqeqesha kuzonikeza imiphumela emihle, kuphela uma uyenza njalo.
- Ukuze ubone izinguquko kumbalo wakho okwanele ukunikeza ukuqeqeshwa okungenani imizuzu engu-10.
Inkimbinkimbi yokuzivocavoca no-Anita Lutsenko
Umqeqeshi weluleka noma yimuphi umsebenzi wezemidlalo ukuqala ngokufudumala. Kufanele ihlale okungenani ngomzuzu. Lokhu kuhle ukuhamba nokugijima endaweni.
Ukuzivocavoca okuphumelelayo kakhulu no-Anita Lutsenko:
Izikwele
Lokhu kusebenza kusiza ukuqinisa imisipha yemilenze hhayi nje kuphela kodwa futhi nezinyawo. Ngesikhathi sokuvivinya umzimba, kubalulekile ukuqinisekisa ukuthi amadolo awahambanga ezinzwaneni ezinyaweni kanti izithende aziveli phansi. Kwanele ukwenza izikhathi ezingu-12. Ngokusho kuka-Anita, ijubane elifanele lomsebenzi uwukuthi: amasekhondi angu-4 nge-squat 1.
Ama-push-ups
Abesifazane bangenza lo mkhuba ngamadolo abo. Into esemqoka ukuqinisekisa ukuthi umzimba ungezingeni. Ukwenza i-push-up eyodwa, akufanele uhambe ngaphezu kwamasekhondi angu-4. Yenza cishe izikhathi ezingu-12.
Khuphukela egqumeni
Njengokuphakama, ungakhetha ibhentshi, izitebhisi, isitokisi noma into enjalo. Ngalesi sivivinyo, uzoqinisa imisipha yemilenze namathambo. Udinga ukukhuphuka bese wehla endaweni ephakeme ngokunye ngomlenze ngamunye. Ekukhuphukeni okukodwa nokukhuphuka kufanele kube ngu-4 sec. Udinga ukwenza izikhathi ezingu-12. Kubalulekile ukuthi isithende singalenga kusuka ekuphakanyeni okukhethiwe.
Ukuphikisana (cindezela)
Lo msebenzi uzosiza ukuqinisa imisipha yomzimba . Ngesikhathi sokuphakanyiswa kwekhanda, kudingeke ukuba umoya ophuthumayo uphumelele. Kubalulekile ukuba uhlale endaweni ephezulu okwesikhashana se-1 ngesikhathi sokuvivinya umzimba. Yenza kubalulekile izikhathi ezingaba ngu-12. Ngokuvamile, ngokuphikisana okukodwa, kufanele ushiye imizuzwana engu-5.
Lezi zivivinyo zizokwazi ukuqeqeshwa nsuku zonke, okuzokusiza ukuthi ulahle amapounds amancane.