Wonke umntu uyazi malunga nenzuzo yokusa kwasekuseni ukususela ebuntwaneni - yindlela enhle yokuzigcina uqobo kwi tonus, ukuba ube namandla ngamandla emini kwaye "uqale" umsebenzi wendalo yonke. Kutshanje, ngokuphindaphindiweyo kuthiwa ukuba umzimba ongenakulinganiswa, umsebenzi wokwenyama unobungozi kwaye uyingozi. Nangona kunjalo, ukuba ungazami ukuqalisa ukusebenzisa ngokukhawuleza ekubhedeni, nangaphambi koko, umzekelo, hlamba ubuso bakho kwaye uzenzele imizuzu eyi-10 ukuba uvuke ngokupheleleyo, kwaye akukho monakalo. Ngokukodwa ukususela kwindlela yokuphila ephila namhlanje kufuneka ungaphuthelwa nayiphi na ithuba lokuhamba.
Ukusetyenziswa kancinci kusasa
Ukuhlawula kuhlukile kumdlalo oqhelekileyo: unobungozi bawo kwaye ngenxa yexesha elilinganiselwe, kwaye ngenxa yeenjongo zayo (ungakulibali ukuba injongo yokupasa imveliso yokusa kusengumfudumalo wendalo yonke, ukulungiselela usuku oluzayo). Ngoko, imimiselo yegolide yokuxhatshaza kakhulu:
- Kufuneka uqale ngokufudumala ! Yenza okungenani elula: ngokuzenzekelayo ujikeleze amalunga kwiindlela ezahlukeneyo. Qala ngentamo, emagxeni, ezandleni, ezinqeni, uze utshintshe ukuya kumzantsi osezantsi kunye namalungu emilenze.
- Nika umthwalo kuwo onke amaqela omzimba, kungekhona nje umshicileli okanye izandla. Yenza ngokukhawuleza, ngokukhawuleza, thabatha umzuzu ngamnye - kodwa kule ngcaciso imfutshane kufuneka ubeke iipesenti ezilikhulu. Awukwazi ukwenza ikhefu.
- Ukuhlaja kuthatha imizuzu engama-10 ukuya kwe-20 kuphela, kodwa inokwenziwa kwinkimbinkimbi elula, eya kulayishwa yonke imizimba. Uqeqesho olupheleleyo alukwazi ukucatshangelwa, ngoko ke ukuba unethuba - hlabanisa oku kunye nokutyelela kwiklabhu yezempilo.
- Ekuseni lixesha lokuvuswa, kwaye kulungele ukuqala ngokuzivocavoca. Kuze kube yilapho ke uye kwi-intensive. Ukuba uthe wathabatha utswala ngexesha lokuhlwa, ungahambi kwinqanaba elincinci, kancinci ukuba ube lula ukufudumala ukuze ungagqithiseli intliziyo kunye nemithambo yegazi.
Ukuzivocavoca kwasekuseni ukulahleka kwesisindo kuyinto encedisayo, kwaye enye ayaneleyo. Ukuba ngexesha elifanayo uzodla njengesiqhelo, ngoko awuyi kufumana nayiphi na imiphumela ebonakalayo. Yingakho kunconywa ukuba ubeke amanqatha, amnandi kwaye aphuculwe, ukutshintsha ukutya kwakho kwaye uphucule iziphumo ekuhlawuleni.
Ukukhetha okugqibeleleyo kwindlela yokusa
Okokuqala, fumana indawo efanelekileyo endlwini yakho, mhlawumbi ngokukwazi ukufaka umculo apho. Ukuqeqeshwa kwasekuseni kubasetyhini kufanele kube neengcamango ezinengqiqo, ezibandakanya umthwalo kuwo wonke amaqela omzimba kunye nokunyusa uxinzelelo kwiinkalo zengxaki (ngokuqhelekileyo isisu, izibonda, icala langaphakathi lamathanga kunye neentambo).
Cinga i-set of exercises yeentsuku eziza kukunceda ukuzisa umzimba kwi tonus.
- Ukufudumala. Makube ngowokuqala ukufudumala okufudumalayo kuwo onke amajoyina, kwaye uhamba ngokukhawuleza endaweni elandelayo kwemizuzu emibini.
- Yenza umsebenzi "wokugaya": uhamba ngeendlela eziphambukayo kwindawo yokuma, uze uthinte isandla sokunene kwinqanaba lokunxele, kwaye isandla sokunxele uye ngasekunene. Yenza umzuzu omnye.
- Ngokuba izikhwebu kunye namathanga - yenza izikwerethi: umqolo uqonde, amadolo aguqa kwikona lama-degrees angama-90, uhambise izikhwelo, njengokungathi ufuna ukuhlala esihlalweni. Thatha umzuzu.
- Izandla - ngomzuzu omnye, cofa ukusuka phantsi (ungaqala ngamadolo).
- Kwiphephandaba - lilele emhlane wakho emanzini, imilenze yakho ihlangene kunye, izandla emva kwentloko yakho. Gcoba amahlombe emagxeni ukusuka phantsi, ubambe isikhumba ngaphezu kwesifuba sakho, ngaphandle kokulula intamo yakho. Phinda umzuzu 1.
- Ngasemva kwakho - ulale ngesisu sakho, izandla emva kwekhanda lakho, pha kamisa umzimba ophezulu ngaphezu kwakho konke, ushiye imilenze yakho igxininiswe phantsi. Thatha umzuzu.
- Ekugqibeleni, naluphi na umsebenzi wokulula : umzekelo, hlala phantsi, udibene phantsi kweemilenze zakho, ugobe kwaye ulula phambili. Kwakhona kukuhle ukuhlala phantsi ngaphandle kunye nokwelula iingalo zakho ngalunye, uze uye ngasekunene, uze uye ngasekhohlo.
- Ukuba unesithuba esincinane esisele, ekugqibeleni, yenza i- hitch- hamba ngekrhythm elinezolileyo imizuzu engama-5.