Namuhla, ukuqina komama kuthandwa kakhulu. Inqubo yesimanje yesimanje, ekhuthazwa yizindaba, iyintombazane enhle, intombazane ehlakaniphile, futhi abaningi balwela ukuyifanisa. Akukhathaleki ukuthi usebenza kahle yini emzimbeni noma uyenze ekhaya, into esemqoka ukuthi noma ngabe yikuphi ukufika emgomweni wakho - umzimba omuhle futhi omuhle.
Uhlelo lokufaneleka lwabesifazane
Kuye ngezinhloso ozibekela yona, uhlelo lwakho lungase luhluke. Kungcono ukwakha uhlelo oluningiliziwe ngaphambi kokuba uqale izifundo zakho - ngeke kukuvumele ukuvala eceleni.
Okokuqala, qala ibhuku elikhethekile, lapho ufaka khona idatha yakho yokuqala: ukuphakama, iminyaka, isisindo, ivolumu, isifuba nezinkalo. Bheka ngeso lengqondo isibalo sakho esibukweni bese uqaphela ukuthi uzokulwa nani. Khumbula ukuthi awukwazi ukuzibekela imigomo engafaneleki! Umgomo wakho kufanele ube olula, ocacile futhi uhlanganise izinyathelo eziningana, ngenkathi yokuxazulula ukuthi ungayifinyelela kanjani ekuboniseni iphupho lakho.
Isibonelo, unqume ukwenza imfanelo emva kokubeletha, ukulungisa isisu nesisu sakho. Okokuqala, linda isikhathi udokotela akuphakamisa ukuba wenze ngaphandle kokusebenza ngokomzimba. Kuphela emva kwalokhu, lapho ukuqeqesha kwakho kungabi yingozi empilweni, ungenza uhlelo bese uya emgomweni wakho.
Ngosizo lomzimba, umzimba ulula ukuphelela, kodwa yonke indawo udinga ukuvumelana futhi, okubaluleke kakhulu, isikhathi. Ungalindeli ukuthi ngesonto uzophinde uphinde uthole inani lentombazane. Ungasheshi, uyibeke ezinyangeni ezimbalwa. Hlangana nomsebenzi wesikhathi eside.
Ngakho-ke, uma unqume ngezindawo zenkinga, ungakhetha uhlelo lwakho. Qaphela, kungalungile ukunikeza umthwalo kuphela ezindaweni ozinakekela ngazo kakhulu! Isibonelo, ngaphandle kokuqeqesha emuva, kunzima ukwakha umshini omuhle. Ngakho-ke, kuzodingeka ukuthi ufake ukuvivinya kuwo wonke amaqembu omzimba, kodwa ukhethe ukuvivinya umzimba kwama-2-3 endaweni ngayinye yenkinga.
Mhlawumbe futhi unomqondo wokuthi yiziphi izivivinyo ezidingekayo kulokhu noma kunjalo. I-Falls ne-mahi - ngemilenze enhle, ama-squats - amafoloko, ukuvivinya umzimba nokucindezela- ngokuba nesisu esihle, amakilasi nama-dumbbells - ngezandla. Noma, uma uhambela i-gym, i-simulators ehambelana nayo. Kuqeqesho lwakho lwezincwadi ukukwenza isimiso (okungenani ukusebenza okungu-3 ngesonto), bhala uhlelo lokuqeqeshwa nokuzivocavoca. Ngemuva kokuthi uhlelo lwakho lokuzivocavoca olulodwa lukulungele, ungangena ebhizinisini. Ungakhohlwa kanye ngesonto ukukala imingcele yomzimba bese uwaqhathanisa nabangaphambilini ukulandelela inqubekela phambili. Futhi khumbula, uma ungakhathele ngemuva kokuqeqeshwa, kusho ukuthi akukho ukusetshenziswa okuningi.
Ikhaya Lokufaneleka: Ukuzivocavoca
Ukuze wenze uhlelo lokuqeqeshwa ekhaya ukuqinisa imisipha nokukhulisa ikhalori ukusetshenziswa (okusiza ukunciphisa isisindo), ungasebenzisa uhlelo olunjalo lwamakilasi:
- Ukufudumala . Gwema ikhanda, izandla, izinyawo, sebenzisa wonke amajoyina.
- Ukufudumala imisipha . Ukuze uqhubeke nokuqeqeshwa, udinga ukufudumala imisipha yakho. Lokhu ngeke kubalimaze. Kunezinketho eziningi: yenza i-jog yeminithi engu-10 noma ugijime endaweni, gxuma ngentambo yokudlula, umdanso kumculo ojabulisayo.
- Ukuzivocavoca ezandleni . Thatha izimbongolo ezandleni zakho (noma, isibonelo, amabhodlela amancane amanzi).
Gudla izandla zakho phambi kwakho, unciphise futhi uhlaziye amahlombe amahlombe izikhathi ezingu-20. Gcwalisa izindlela ezingu-2-3. - Zivivinya ezinyaweni . Yenza izinkemba ezingu-20 ngomlenze ngamunye.
- Ukuzivocavoca emilenzeni nasezintweni . Yenza ukuhlaselwa, amaqoqo angu-3 izikhathi ezingu-15-20.
- Ukuzivocavoca emasontweni . Ingabe ama-squats, ama-3 wezikhathi ezingu-15-20.
- Ukuzivocavoca for the press . Qala emhlane wakho, imilenze iguqa emadolweni, izandla ngemuva kwekhanda. Gwema i-scapula kusukela phansi, amaqoqo amathathu ama-15-20 izikhathi.
- Ukuzivocavoca ngemuva. Lala phansi esiswini, uphumule phansi ngesikhathi esifanayo izingalo nemilenze eqondile, amasethi amathathu amahora angu-15-20.
Ekugcineni kuyinto efiselekayo ukwenza ezinye izivivinyo zokulula ukuze uphumule imisipha futhi ungabi nosizi olulandelayo.