Kukhona ubunzima obuningi bokuqhathaniswa nokuqhathaniswa kwabantu obhekene naso uma kuziwa kokuzivocavoca.
Futhi, ngempela, kukhona izithiyo ezinkulu obhekana nazo ekuphileni kwansuku zonke kunokuzivocavoca. Khohlwa mayelana nokuya e-gym : kuthiwani uma unenkinga ngisho nokungena nokuphuma emotweni? Uma ulwa nokunyakaza okulula, funda ezinye izindlela zokusebenza ongayenza ekuyimfihlo kwendlu yakho ukuze usebenze kubhalansi , amandla , nokuhamba kwakho.
Ukuzivocavoca okusebenzayo
Uma unenkinga ngokunyakaza njengokukhuphuka esihlalweni, ukungena nokuphuma emotweni noma phezulu nangaphezulu ukusuka emigqeni, yilapho uqala khona. Ukuzivocavoca okusebenzayo kusho ukuthi usebenza ezintweni ozilwa nazo ukuze uthuthukise izinga lokuphila.
1. Ukunyuka Nokuhla
Indawo enhle ukuqala ekuvivinya umzimba ihamba phambili. Ukuphila kwansuku zonke kuhilela ukuwela emanqeni futhi uhambe ngezinyathelo eziphezulu nezansi. Ikhebula elijwayelekile lingamasentimitha angu-2 kuya phezulu ngenkathi izinyathelo zokuhamba ngezinyawo zingase zibe nezinyathelo ezingu-15 noma ngaphezulu. Ukusebenzisa ukuhamba kwakho ekhaya kungenza kube lula uma uphuma ezweni.
Indlela Yokuzijwayeza : Ukusebenzisa isinyathelo, ikhebula eliseduze noma izitebhisi, hamba phezulu ngonyawo lwesokunene bese ngakwesobunxele, ubambelele odongeni noma isitoreji sokulinganisela.
Hamba phansi ngonyawo lwesokudla olandelwa ngakwesobunxele bese uphinda ngezinyawo ezifanele izikhathi ezingu-10. Shintsha uphinde uphinde ngezinyawo ezingakwesokunxele.
Yenza lokhu usuku ngalunye, wengeze ukuphindaphinda okuningi futhi ekugcineni ukulinganisa ngaphandle kokubambelela kunoma yini.
Uma usebenzisa Isinyathelo, qala nge phezulu bese wengeza ama-risers ngokuhamba kwesikhathi ukwengeza amandla.
Yenza kube nzima : Ukuhamba kudinga ukulinganisela ngoba kunesikhathi esifushane lapho unyawo olulodwa lungaphansi.
Hlanganisa ukulinganisela ngokuzama lokhu: Hlala eduze nodonga (nje uma kwenzeka uyidinga) futhi uphakamise unyawo olufanele phansi, ulinganise ngakwesokunxele sakho.
Bona isikhathi esingakanani ongabamba ngaso lesi sikhundla.
Yehla bese uphinde unyawo olwesokunxele. Ukuze wenze kube nzima, vala amehlo akho. Ekugcineni, hamba kude nodonga bese uzama wena ngokwakho.
2. Ukuma phezulu nophansi
Cabanga ukuthi uhlala kangaki futhi uhlale usuku ngalunye-ezihlalweni, emabhedeni, ezimotweni nasezindlini zangasese.
Uma unenkinga ngalomsebenzi, isenzo esilula sokuhlala nokuma singaba mnandi. Indlu yangasese evamile ingaba ngamasentimitha angu-15 phezulu, kanti isihlalo esiphezulu sinama-intshi angu-16 kuya ku-17. Lokho kusho ukuthi udinga ukukwazi ukufaka isikhwama esingaphansi kwamasentimitha angu-15 ukusuka phansi okungenani izikhathi ezingu-10 ngosuku.
Ukuxosha kudinga amandla emilenzeni, ngaphandle nangemuva kanye nokulinganisela okuhle nokuzinza.
Indlela Yokuzijwayeza : Ukusebenzisa isihlalo esijwayelekile noma ngisho nasendlini yangasese (nge-lid phansi, Yebo), qala ngokuhlala futhi emi izikhathi ezingu-8.
Usuku ngalunye, sebenzisa ukuhlala nokuma, usebenzisa izibhamu noma izikhwama uma kudingeka kuqala. Ngokuhamba kwesikhathi, engeza ukuphindaphinda okuningi bese uzama ukulinganisela ngaphandle kokubambelela kunoma yini.
Yenza kube nzima : Uma ufuna ukuqhubeka, zama ukuxosha ngaphandle kokuhlala phansi. Ngokusebenza ngokumelene nokuvuthwa nokuqina, uzoqinisa imisipha yakho yomlenze, ingqikithi futhi uthuthukise ibhalansi.
Zama lokhu: Beka isihlalo ngemuva kwakho bese uhlala phansi kuso (ngakho uyazi lapho ukhona khona).
Bese usukuma uphinde ugqoke njengokungathi usuzohlala phansi. Misa amasentimitha ambalwa ngaphezu kwesihlalo, vuka uphinde uphinde.
3. Ukungena ngaphakathi nangaphandle kweGari
Lokhu kungaba yinto enzima kubo bonke abantu, hhayi nje ukukhuluphala ngokweqile noma okukhuluphele futhi, kwabanye, ubunzima bokusebenza ngaphakathi nangaphandle kwemoto encane kungumphumela owodwa nje ongase ulingeke ukuba uhlale ekhaya.
Ngokwenza lokhu kuthutha, ungathuthukisa amandla akho nobuciko bakho.
Zama lokhu: Hlala emotweni yakho futhi usebenzise ukuphuma ngaphandle kwesinye umlenze bese omunye (zama ukungaphambuki uma uphuma ... lokhu kungabangela ukulimala emuva). Manje, sebenzisa izandla zakho ukusiza ukukususa uphume emotweni bese uhlala phansi bese uphinda.
Umgomo wakho ukwazi ukuzikhandla emotweni usebenzisa amandla emilenze yakho kanye ne-torso kunokuba uthembele ekudoneni emnyango wemoto (okungaholela eminwe yakho-ouch!).
Ukuqeqesha okuQinisekisa amandla
Njengoba manje uneminye imibono yokuqeqeshwa okusebenzayo, ake sikhulume ngendlela egxile ekuthuthukisweni kwendabuko.
Ukuhlala ukuqeqeshwa kwamandla kuyindawo enhle ukuqala uma uqala-kunezinto eziningi zokuzivocavoca umzimba ezingezansi ongasenza esihlalweni futhi, uma wazi kahle lezi zinto, ungaqhubeka nokuzivocavoca ukuma ukuze ubheke ukulinganisela, ukuzinza, amandla kanye nokusebenza kangcono.
Ukuhlala Ukuziqinisa Amandla
Okunye okunyakaza ongakwenza manje kuhlanganisa:
- Ukuhlala Amaslayidi - Hlala esihlalweni ezinamaphiko emaphepheni wephepha bese uphahlaza emuva nangaphandle, uphonsela emaceleni futhi usebenze ama-hamstrings.
- Izandiso Zemigqa - Hlala ubude esihlalweni uphakamise umlenze wesokudla, unwebisa unyawo futhi uqede phambili emilenzeni yakho. Phinda u-10 noma ngaphezulu u-reps ohlangothini ngalunye.
- I-Band Lat Ukudonsa - Uhlezi esihlalweni, ubambe ibhande esandleni ngasinye bese udonsa ingalo yangakwesokudla phansi, ulethe i-elbow emlonyeni wakho ukuze ucindezele emuva. Phinda u-10 noma ngaphezulu u-reps ohlangothini ngalunye.
Ukulungele okuningi? Zama lokhu okuzimele umzimba okugcwele ongazama ekhaya. Qiniseka ukuthi uhlole nodokotela wakho ngaphambi kokuba uqale noma yiluphi uhlelo lokuzivocavoca, ikakhulukazi uma ukhuluphele kakhulu, kukhona kunoma yimiphi imithi noma uthola ukuthi unemibandela yezokwelapha.
Ukuhlala mobile futhi ukwazi ukusebenza kahle nsuku zonke kungathuthukisa izinga lokuphila futhi, yebo, kukusize ulahlekelwe isisindo. Ngokwenza imisebenzi eniyilwela nayo, ungakha amandla nokuzethemba ukukusiza ukuba uqhubeke futhi ufinyelele nakakhulu ngemigomo yakho.