Indlela ukwakha ucofe imizuzu-8. Ukuzilolonga kanye tips

umzimba Athletic toned - iphupha abaninzi, kodwa umqobo ebalulekileyo phantse bonke kubo ngamandla intando, nto leyo maxa wambi zinqongopheleyo. Ngeke siphikisane ukuba ukuphumeza isisu amcaba neetyhubhu ndingekawuboni kuba ngaphandle umthambo, kodwa ukusebenzisa ezimfutshane ngosuku kuya kunceda ukuguqula kakhulu zomzimba wakho. Ngoko ke, sifunda ngendlela ukumpompa up eendaba imizuzu-8.

Ekuqaleni, siphawula ukuba ngexesha ombane eziyimfuneko ukuze siphefumle umoya, yaye nokuphumla - uphefumlela ngaphakathi.

Ukuze azinike ithoni izihlunu ngqo esiswini, lala ngomqolo, izandla emva intloko yakhe rewound, kwaye imilenze begoba emadolweni, wabeka izithende zakho phantsi. Okulandelayo kancinane ukutsala ngamadolo kunye iingalo ukuya kwenye, ezinqeni ziingubo akuthethi ndiziqhawule ukusuka emgangathweni. Uphinde amaxesha 8.

Ukuze ukomeleza ekuthiwa cinezela ephantsi ufuna ibar oxwesileyo okanye ileli nkqo. Apha, yonke into kulula - okuwisa ngamadolo yakho esifubeni sakho endaweni ilenga. umthambo enzima - nokuphakamisa imilenze, ngaphandle uyigobayo kwi-engile degrees 90. Phinda phinda-10.

A umthwalo efanayo, njengoko kwi Kumsebenzi ongaphambili, kunokuzuzwa kwindawo lisalele. Kuba oku kuyimfuneko ekukhuliseni imilenze ngqo okoko de imo yekona ekwiqondo eliphezulu 90, uze emva koko bewuhlisele umva gwantyi phantsi. Isantya kancinci, eyiyo ngakumbi. Phinda lo msebenzi izihlandlo ezili-10.

Linegunya. Lala phantsi, agobe imilenze yakho, ubeke izithende zakho emgangathweni, wabeka izandla zakhe ngasemva intloko yakhe. Kancinci aphakamise intloko negxalaba yenu iincakuba, wakhangela phezulu, kungekhona ngeenyawo zakho. Uwukhuphe ngelixa ephakamisa kwaye uphefumlela ngaphakathi xa lisibekele. Enoba kunjalo, musa ukukhulula ngaphantsi wakho off phantsi. Uphinde amaxesha 20.

Sihlola ukuba indlela ukumpompa up eendaba imizuzu-8. Musa ukulibala malunga izihlunu elibhalwe ngokumileyo ye esiswini.

Samkela yonke indawo efanayo ngezisu, izandla icinezelwe nxamnye ngasemva intloko, amadolo imilenze bent wabeka phantsi ukuya ekhohlo. Nyusa i zezindlu (Ungalibali ukuba esinqeni eza ambathe icinezelwe phantsi), oko baphambuke emacaleni. Phinda lo msebenzi izihlandlo-20. Emva koko, vula imilenze ukuya kwelinye icala aze enze asuse-20.

Xa ucinga ukuba yokumpompa up indlela ucofe imizuzu 8, eli umthambo singalahlekani ngokuba "ivili." Ukuze sibe nokumiliselwa kufuneka alale ngomqolo, imilenze bagoba emadolweni nokuphakamisa ukuze shins zibe eyayingqalene emgangathweni. Emva koko, siya ukwenza intshukumo, ukuba emoto ibhayisekile. Musa kume ngamadolo yakho esifubeni sakho uze uzame kangangoko kunokwenzeka ukuthatha up.

Lo msebenzi elandelayo kunceda ukusombulula ingxaki ukumpompa indlela eendaba imizuzu 8 eqhelekileyo elula. Ungaze ulibale ukuba imisipha emva Amazing. Sinokuthi oku linqanam unentw - alale ngomqolo yakho, uwatwabulule iingalo kunye nemilenze zakho ukuba zenze umgca enye. Tsala izandla zakhe kude, iphumle cinezela.

Ukuze usebenzise ukunciphisa umzimba nemiphumela, kufuneka wenze kakhulu "ukunika yonke" kuqeqesho. Ukuba Emveni unayo amandla amaninzi, oko kuthetha ukuba wasebenza kakubi.

Ukuba ufuna yokumpompa up kumaphephandaba ngokukhawuleza, musa ukulibala ngokudla. Akukho mfuneko yokuba nethemba lokuba, lusebenzeni nilufeze ngakumbi, uya kuba qiniseka ukuba abuyekeze ukungafezeki ekutyeni. Ndikholelwe, kwanokuba kwiiklasi zakho ziya kuhlala iyure, ubunzima uya kuwa ngokucothayo kakhulu, kunye nesisu awayesibawela caba wena ungenza ntoni ubone. Ngoko ke, ukuba singasondeli iilekese ukutya, sauce, ukudla kwakho eqhotsiweyo, etshaya yaye ngokugqithiseleyo okunamafutha. Namnandi zonka kufuneka ukuba ilibaleke. Konke oku ikakhulu efakwe kwi esiswini, kwaye ukuba ufumana oku yinxalenye yomzimba yeyona ndawo ingxaki engundoqo (umzekelo, xa inani "apile" uhlobo), ukuba kuyimfuneko, kukuhlenga ngokupheleleyo kwinkqubo yonikezelo amandla.