Indlela ukwenza le ntaba

Ndibonise umfazi kwakungayi kuba wayefuna ukwenza le ntaba, kuba ebulela ubunakho data liyi luya egqwesileyo kunye nezihlunu elastic kwaye womelele. Kakade ke, indlela yokwenza kakuhle le ntaba akazi wonke. Kodwa ngokuzithemba ndingatsho ukuba angenza nawuphi na ummiselo, kungakhathaliseki ubudala, owasetyhini okanye intombazana.

Funda eli khono kungcono kancinane, ngoko ukuba njani na le ntaba , ungenza ufake kuphela iinzame encinane kunye nexesha zobuqu. Kufuneka kuqatshelwe ukuba ukukwazi ukuba ahlale phezu twine, inegalelo nje kuphela imilenze zolule ezibalaseleyo nokuhomba kwethu, kuphucula ulungelelwaniso lweentshukumo kunye ukuma, eyenza kube lula ukufunda ukudanisa ngayo. Izihlunu ziya kuba nzima kakhulu ukuba ukwaphula okanye kunaba; elungileyo ingakumbi kwabo babandakanyeka yoga okanye aerobics iintlobo ezahlukeneyo. Ndingathanda ukukhankanya into yokuba ngenxa twine anolula kuphela amathanga yangaphakathi, kwakunye nemisipha, amalunga, ephantsi umva kunye isinqe iphuhlisa bhetyebhetye.

Ukuba uqinisekile ukuba ufuna ukufunda ukuhlala indlela phantsi umtya, kufuneka kuqondwe ukuba kuyimfuneko ukuba abele kucwangciso lwabo ezamahala ubuncinane iintsuku ezintathu ngeveki umthambo ezintsonkothileyo ukuba kubingelela kuwe. Kufuneka uqonde ukuba, njengokuba kangangoko kwiiklasi zakho rhoqo kuya kuba, ngoko ngokukhawuleza ufunde ukuba ahlale twine kwaye ngokwabo nako ukuxelela abahlobo bakhe malunga nendlela yokwenza kukunaba ukuze kufikelelwe kwiziphumo ezinqwenelekayo.

Ngaphambi kokuba uqalise uqeqesho kufuneka silungiselele nzulu kule nkqubo, kuba geza efudumeleyo, ngoko izihlunu ndisolula ngcono. Kwakhona, kufuneka kufudunyezwe malunga 7 imizuzu okanye ngaphezulu umthambo ukukhanya aerobic, ngoko kusenokwenzeka ngokukhuselekileyo ukuqala i efudumeleyo-up, ekufuneka zivele kwimizuzu engamashumi amathathu. Ngoko ke, indlela ndisise le ntaba. Okokuqala kufuneka kwenziwe ngononophelo kwaye kancinci. Okokuqala, yima emgangathweni, omnye umlenze ku xaniseka kubalulekile kwaye kuphambuka, kwaye eyesibini kuyimfuneko ukuba oluyi-mahi kunye ephakamileyo wenze oko, ngcono. Emva koko utshintshe imilenze. Zama ukwenza namahla amaxesha 20 emlenzeni ngamnye, Kakade, kwabasaqalayo ukuze kubonakale kwakunzima, kodwa emva kwexesha ukuze enze lo msebenzi ilula. Logama nje umlenze wakho abayi kuvuswa ngaphezu kwentloko, awufuni kuhlala phezu twine. Umthetho iphambili yalo msebenzi kukuba ukuma kunye neentungo kufuneka ibe ngqo.

Ukuze ufunde ukwenza njani le ntaba, xelela oku kulandelayo, kuba wabeka unyawo omnye umntu ocinga ukuba ikwinqanaba esinqeni, umzekelo, phezu kwetafile, engamarhoqorhoqo ukuze ukufumana izandla zakhe emgangathweni, kuthatha malunga 10 Amathambeka olwalo umlenze . Ekuqaleni, u nga va intlungu kwezihlunu mnandi, ngoko ke kungcono ukwenza lo msebenzi kunye ngononophelo, ukuba kwiintsuku zokuqala kwiiklasi akuyi ukuya nakubhontsi wonyawo lwakho, ngoko ngomhla wesithathu ukuba yenze lula.

Ngoko, xa izihlunu zakho nangaphezulu ukufudumala, kufuneka ahlale phantsi kuqala ngokohlobo longitudinal uze twine cross phantsi njengoko usebenza, yaye ngoko Ungqabhuko ezincinane ukuze bawe ngokuhla, kude kufike ixesha ude uzive elivuthayo ungakhululekanga, okanye ubuhlungu. Ke ukuhlala kwindawo enjalo imizuzwana malunga 15-20. Kuninzi ukubuza - ungayibaxi, ukuba bengekafiki ibakala yokwenzakala. emzimbeni wakho kufuneka kuqala ukuziqhelanisa nolu tshintsho ezinjalo ntshikilelo. Nam ndingathanda ukuqaphela ukuba le mithambo ezi ndlela ibhetele yokwenza izihlangu ukuthintela ukutyibilika apha emilenzeni emgangathweni. Ngokutsho abaqeqeshi abavumelekanga ekwenzeni intshinga abaphethwe lwegazi, exacerbation kwezifo yomqolo, ebusweni ukugruzuka kunye neentanda imilenze okanye isinqe.

Ukususela kumava ndingatsho ukuba iziphumo ezilungileyo emva ukuzilolonga rhoqo kungabonwa ndaweni ngomhla 15, ngoko kakhulu ungathanda nethemba lokuba iingcebiso zam indlela yokwenza kakuhle le ntaba iya kuba luncedo kuwe!