Bantombazana abathandekayo, ngamnye wethu amaphupha omfanekiso omhle kwaye ubheka umona ngotshaba olwandle kunye nomshicileli ophepheni. Ngaba ungathanda ukufumana iibhobho ezintle kwisisu sakho? Ukuba ewe, ke le nqaku ikwawe! Kuzo siza kuzama ukuchazela ngakumbi iinkcukacha ezifunekayo zibandakanya inkqubo yoqeqesho lwe-press, kwaye yiyiphi imibala enokuthi ithathelwe ingqalelo xa uyilo.
Unokukhetha ezimbini: ukuqeqesha umshicileli ekhaya okanye kwindawo yokuzivocavoca. Kulo holo, ngamathuba amaninzi, nangona kunjalo, ukuba ngenxa yesizathu esithile awukwazi ukufumana imali yokuthenga, ungadikibali! Ukuba ufuna nokunyamekela ekhaya, unokufumana iziphumo ezigqwesileyo.
Ngoko, into yokuqala okufuneka uyiqonde kukuba kufuneka uhlakulele inkqubo yokuqeqesha umshicileli, oya kulandela kwaye usebenze rhoqo kuwo. Musa ukuzicima yonke imihla! Imisipha ikhula kuphela ngexesha lokuphumla, ngoko ke kufuneka uyenze i-3-4 izikhathi ngeveki, kungekho ngaphezulu.
Ukuqhuba ekhaya
Ngokusemthethweni izidumbu zesisu ziyahlula zibe yinkampani engaphantsi nephezulu. Enyanisweni, oku kunjalo esinye isisipha esisodwa, kodwa le ncahlulo yenza kube lula ukudibanisa i-set of exercises.
Ukuqeqeshwa kwiphephandaba elingaphambili kubandakanya ukuguquka ngokuthe ngqo kumgangatho. Kulo msebenzi, akufuneki ukuba uphakamise ngokupheleleyo i-casing, unokufumana umphumo omuhle ngokukhupha i-scapula ukusuka phantsi. Gcina izandla zakho emva kwekhanda lakho, kodwa ungafaki uhlanganiso lwakho, ngaphandle koko intamo iya kufumana ingxaki engadingekile.
Ukuqeqesha umshicileli ophantsi uquka ukuzivocavoca ezifana nokuphakamisa imilenze yokulala. Izandla unokutsala kunye nomzimba okanye ubambe intloko yakho (ukhetho olunzima kakhulu). Zama ukuphakamisa imilenze eqondileyo, ngaphandle kokuwaguqa ngamadolo. Umthwalo omhle kwimisipha uya kunikwa ngumsebenzi olandelayo: ulele emhlane wakho, izandla zelulekile emzimbeni, pha kamisa imilenze uze uzame ukuqhekeza i-pelvis phantsi, uze unciphise kancane i-pelvis, kwaye imilenze ibe phantsi. Iiskiti ngexesha le zivivinyo zidonsa kuwe. Zonke iintshukumo zenziwa ngaphandle kwamajelo!
Musa ukulibala malunga nezihlunu ze-oblique. Unako ukubanika umthwalo ngokwenza i-classic twists phantsi, kodwa ngexesha lokunyuka, livule umzimba ngendlela enye okanye enye.
Iphutha likaNewbie: amaninzi amantombazana anjengeentlambo zecala kunye nama-dumbbells. Lumkiso! Ukuba uyigqithisa, endaweni yesinti ye-wasp, yifumane "inguqu eyongeziweyo". Ngoko musa ukukhutshwa ngulo msebenzi kwaye qi ni sekise ukuba izihlunu ezisisigxina azikhuphuki ngokuvakalayo.
Uqeqesho loqeqesho kwi-gym
Ehholo uza kuba nobunzima obuhlukeneyo kwaye ufikelele ngokukhawuleza kwisiphumo esifunileyo. Nangona kunjalo, ukuba umgomo wakho awukuphela nje ukuqeqeshwa kwesicindezelo esiswini, kodwa ukuphuculwa kwesibalo ngokubanzi, ngoko ngokuphuhlisa iprogram nganye yeveki, kubandakanya izivivinyo zesisu zomzimba ekupheleni kwenkathazo. Isizathu esilula: izihlunu zomsebenzi wokushicilela ngexesha lokusetyenziswa phantse naluphi na umsebenzi, ngoko akunakucacisa ukubabanika umthwalo onzima ekuqaleni, kungenjalo awuyi kukwazi ukusebenzela amanye amaqela omzimba ngendlela efanelekileyo.
Ukuqwalasela umsebenzo onjalo osebenzayo njengokuphakamisa imilenze. Unokukhetha ezimbini: usebenzisa umshishini okhethekileyo apho uncike kwiindawo zakho zokuphakamisa kwaye uphakamise imilenze yakho eqondileyo de udibanise nomgangatho. Kubalulekile:
- Musa ukwenza ukuhamba ngokukhawuleza (ukuphakamisa nokusetha kabusha kuqhutyelwa ngenyathelo elincinci).
- Musa ukuphakamisa imilenze yakho ngexabiso le-swing, kufuneka wenze oku, kubandakanywa imisipha ye-press.
Uhlobo lwesibini lomsebenzi luyinkimbinkimbi: ngezandla uzibambelele kwibhar kwaye wenze umsebenzi kunye neemeko sele zidweliswe.
Ukuze usebenze izidumbu zecandelo elincinci lokulolonga, kukho ibhentshi ekhethekileyo (njengomgaqo, unokutshintshela i-angle of inclination ngokuzimisela ubunzima ngokwakho). Ukwenza iziphazamiso kwibloko, unako ukubeka izandla zakho emva kwentloko yakho (qinisekisa ukuba izibhambathiso zakho azange zifakwe) okanye zifake kwi-esifubeni. Ukuba uvakalelwa kukuba umsebenzi
Ukuba unentlungu emva kokuvuthwa, vuyisana! Uyenze umsebenzi omhle, kwaye iinzame zakho ziya kunika umphumo onqwenelekayo. Into eyona nto ayikukushiya kwaye yenze inkathazo rhoqo.
Kubalulekile! Bantombazana abathandekayo, inkqubo yoqeqesho loomashishini iya kusebenza ngokusebenzayo kuphela ngokudibanisa nokutya okufanelekileyo kwezemidlalo. Wena. unako ukwenza zonke iindlela zokuzilolonga ngezobuchule kwaye rhoqo, kodwa i-press yakho enhle kakhulu ayiyi kubonakala phantsi kobunqatha beoli. Ngoko ke, banakekele ukutya kwabo, qinisekisa ukuba ukutya kwenu kulawulwa yiprotheni kunye ne-carbohydrates enzima. Nika ii-carbohydrates ngokukhawuleza (ushukela, iiskese, i-pastries sweet). Ndikholelwe, umzamo ufanelekile! Awuyi kufumana kuphela umhlobo omhle, kodwa uyazithembela kwaye uzive ngokuncoma kwamadoda ngokuqhelekileyo.