Uma usuchithe isikhathi esincane kakhulu uhlezi futhi usebenza kukhompyutha, amahlombe akho aqina, okwenza intamo yakho ibuhlungu futhi, mhlawumbe, ikunika ikhanda.
Izinqola Zamahlombe
Qala ukuzivocavoca kwakho kokucindezeleka ngalezi zindlela ezilula, ezilula zamahlombe. Qala ngokuhlukumeza amahlombe kuze kube sezindlebeni zakho bese uphindela kancane kancane. Yenza imibuthano emikhulu cishe imizuzwana engu-30 bese wenza imibuthano ngakolunye uhlangothi imizuzwana engu-30. Phinda kaningi njengoba uthanda.
Gxila Ngehlombe Nokubuya
Lokhu kwehlisa kungase kungasebenzi kuwo wonke umuntu, kodwa kuyindlela ephelele yokukhipha emuva emuva namahlombe akho aphansi .
Kanjani
Ngalokhu, phonta phambili (gcina i-abs yakho inkontileka ngokushelela okujulile) futhi ufinyelele izandla kuze kube sekugcineni, uma uzokwenza khona. Phummela ukuze uphumule futhi ubambe ukululaza kwamasekhondi angu-30-60.
I-Back Back and Shoulder Stretch
Lokhu kususa kuthatha isikhathi sakho phambili. Njengoba ubeka izandla zakho ezandleni zakho, ungabasebenzisa njengendlela yokudonsa amahlombe akho amahlombe , ekunikezeleni phezulu.
Kanjani
Thatha izinyawo ezinhlangothini bese uletha izingalo ngaphakathi emilenzeni, bese ugoqa izingalo ezungeze ngemuva kwamathole, ubambe emagumbini. Bamba ngobumnene ngezandla ukuvula amahlombe bese welula phezulu. Bamba imizuzwana engu-30.
Isandla ne-Biceps Sula
Uma uthayipha kukhompuyutha noma uchitha isikhathi sokuthumela imiyalezo noma imidlalo ye-iPad engumdumalo echitha isikhathi esiphelele kodwa ungabonakali ukuyeka ukudlala - Noma mhlawumbe lokho kusebenza kuphela kimi - Khona-ke udinga ngempela ukwelula izandla zakho nezingalo .
Kanjani
Thatha ingalo yangakwesokudla ngqo phambi kwakho futhi uguqule isandla phezulu. Bamba iminwe yakho ngakwesobunxele bese ubambezela ngomunwe iminwe. Bamba imizuzwana engu-30 bese uphinda ngakolunye uhlangothi.
Hlela phambili
Ngake ngikhombisa iklayenti lokhu kululeka futhi wayesongela ukungibuza. Lokho, ngenhlanhla, akuyona ingxenye yensizakalo engiyinikezayo. Isizathu sokuthi wayejabule kakhulu ngoba uzizwa enhle kakhulu eziphambili.
Kanjani
Vele uthathe ingalo yakho ngqo, flip isandla phansi bese usebenzisa esinye isandla sakho ukudonsa ngomunwe iminwe kuwe. Sula ngenjabulo bese ubamba cishe amasekhondi angu-30-60 ngaphambi kokushintsha izinhlangothi.
Uhlezi Neck Stretch
Ngicabanga ukuthi izicubu ezinamandla kakhulu emzimbeni wami, ikakhulukazi emva kokusebenza kwikhompyutha amahora, kufanele zibe imisipha yami yentamo. Kulula ukuthola konke ukuzingelwa ngenkathi usebenza, yingakho ngithanda, ngithanda, thanda lokhu kulula.
Empeleni kunwebeka okunamandla lapho ucindezela ikhanda lakho esandleni sakho bese ukhulula. Ngiyazi, kubonakala sengathi iyinqaba kodwa isebenza.
Kanjani
Finyelela ingalo engakwesokunxele bese uphuma emzimbeni njengoba uphonsa ikhanda ngakwesokudla, welula intamo. Beka isandla sokunene ekhanda bese ucindezela ngobumnene ikhanda lakho esandleni, bese ukhulula futhi usule. Qhubeka ukubopha entanyeni bese ucindezela ikhanda ekhanda, bese uvula izintambo eziyishumi bese ushintsha izinhlangothi.
Ukunyakaza Okuphezulu Kwamanzi
Lokhu kungcono kakhulu ukuthanda kwami konke okuhlala kwami ehhovisi. Empeleni uphazamisa izingalo ukuze izintende zihlangane, ezenza izinto ezinhle emhlane nasemaphethweni akho angenhla.
Kanjani
Thatha izandla ngqo phambi kwakho uphendulele izingalo ukuze izintende zibhekane. Dlulisa izingalo ukuze izintende zicindezelwe ndawonye futhi zijikeleze emuva, zifinyelele izingalo kude nawe njengoba ukhulula ikhanda. Bamba ukwelula kwamasekhondi angu-30.