Ngamnye wethu ufuna ukukhangeleka, abe mhle kwaye abe mncinane. Abantu abaninzi banokungqalelo ingqalelo kwindlela ebonakala ngayo, kodwa nangendlela yokuphila enempilo. Ukujonga ngaphandle kwefestile ekuseni, ngokuqinisekileyo uya kubona omnye okanye abantu abaninzi abagijima. Kwaye akusikho nje umvuzo kwifashoni. Ubuhle kunye nempilo ayinakulinganiswa. Eyona nto ibaluleke kakhulu ukuhamba ngeendlela zokuphila zanamhlanje, kwaye, ngokuqinisekileyo, ngokuqala kwexesha elwandle, umbuzo wokuzenza ifom ukhulu kakhulu. Yaye indlela elula kwaye ifumaneka kakhulu iyasebenza. Indlela yokusebenza ekuseni?
Kuqala kuphi?
Ukuqala kuyimfuneko kancinci. Isihlandlo sokuqala imizuzu eyi-10. Ukuba ukhuluphele, ungatshintsha ngokukhawuleza. Ukuhamba ngokuchanekileyo kusasa akufanele kube yimihla ngemihla. Musa ukuwutyalela umzimba, ngokuba kuqale kuya kukwanela kathathu ngeveki. Ukususela ngeveki yesibini, unako ukwandisa ixesha ngemizuzu emi-5, ngokuzenzekelayo ufike kwisiqingatha seyure.
Ukusebenza ngokufanelekileyo kusasa kufuneka uqale ngokuzivocavoca ukufudumala. Yenza ezinye i-sit-ups, gxuma, vula iinyawo zakho.
Yintoni ofuna ukuyifumana?
Kukho imigaqo yokuhamba kwelanga:
- Ungaqali ukugijima, ngokukhawuleza xa uvuka, vumela umzimba wonke uvuke. Qala iiklasi kwiimitha ezingama-30-40. emva kokuba bavuke.
- Imithetho yokusebenza ekuseni ingavumeli uqeqesho kwisisu esingenalutho. Oku akuthethi ukuba kufuneka udle kwasekuseni. Yiba indebe yetiyi.
- Ukhetho olufanelekileyo lweengubo. Izambatho ezidibana nomzimba kufuneka zenziwe ngeempahla zendalo kunye ne-hygroscopicity. Ukuhlawula ngokukhethekileyo ukukhethwa kwezicathulo. Kunqweneleka ukuba izicathulo zenzelwe ngokukodwa ukuqhuba. Kwakhona, ama- sneakers afanelekileyo okufumana impilo . Abakhiqizi abaninzi banikela izitya ezenzelwe ukuqwalasela iimpawu zalo mdlalo. Ikhethekileyo, i-soley ashy, insole-inciphisa ukuxhatshazwa kwinqanaba, inxaxheba kwisithuba sayo esifanelekileyo xa isebenza, inqande umonakalo kunye nokulimala.
- Imithetho yokusebenza kusasa ifaka, ukongeza kokulula, ukusetyenziswa kobugcisa obufanelekileyo bokuphefumula. Qinisekisa ukulawula ukuphefumla. Ukuphefumula ngeempumlo zakho, phuma ngomlomo wakho. Isingeniso kufuneka sibe yinto yokuba akukho ukuphefumula okufutshane. Kungcono ukuqhuba ngokukhawuleza, kodwa ngokuphefumula. Esi siqinisekiso sokuba uya kuzuza ngokuqeqeshwa kwakho.
- Ukubeka esweni intliziyo. Ixabiso elifanelekileyo liza kuba yi-120-150 ibhokhwe ngomzuzu. Ukuba emva kwemizuzu emi-5. emva kokugubha i-pulse ayifuni ukubuyela kwinto eqhelekileyo, ngoko umthwalo uphakeme kakhulu kwaye kufuneka unciphise.
- Imithetho yokusebenza ekuseni iquka indawo ethile yomzimba xa isebenza. Jonga ukuhamba kwakho. Iingalo ziboshwe kwi-elbow kwii-angles ezilungileyo.
- Musa ukuyeka. Ukuba ukhathele, hamba ukuhamba, kodwa, akukho mzekelo ungayeki.
- Ukuba umnqweno wakho kukunciphisa ubunzima, ukongeza ubunzima bokusebenza. Umzekelo, imizuzu eyi-10. kwi-tempo ephakathi, imizuzu emi-5. ngokukhawuleza. Ukunyuka kweMasa kusebenza ngokubhekiselele ekulahlekelweni ubunzima kunokuhlwa. Qiniseka ukuba ubukele ukuphefumula okufanelekileyo.
Ukulungeleka ukugijima kusasa kukukhokelela kwi-tonus yomzimba kwaye unike ingxelo yentlawulo yonke imini. Kancinci ukwandisa umgama kunye nexesha lokugijima.
Ukuba emva kweseshoni yokuqala uva ubunzima emilenzeni yakho, umthwalo mkhulu kakhulu. Qhubeka uqeqesho, nciphise umthwalo. Ukufezekiswa kweziphumo, kubaluleke kakhulu. Musa ukuphazamisa zakho izifundo. Vumela ukuba ugijime luya kuba ludla ixesha elide kwaye lukhulu, ngokukhawuleza uza kufunda ukusabalalisa imikhosi, ukujonga ukuphefumla kwakho kwaye ufumane ukuzonwabisa kwangempela kwizifundo zakho.
Ukuba unengxaki yeentliziyo okanye iimvumba ze-varicose, qhagamshelana nodokotela wakho ngcebiso ngaphambi kokuqala iseshoni. Ngoku uyazi ukuqhuba ekuseni. Yonke into isezandleni zakho, okanye kunoko iinyawo zakho.