Indlela yokwenza cofa isiqabu iiveki ezi-2 okanye ezi-3?

belly ajikelezayo - iingxaki bobabini abasetyhini kunye namadoda. Amantombazana amaninzi zithathwa ngokuba ekomelezeni umsebenzi kule ndawo yomzimba emva kokuzalwa. Abantu badla 'ekubhekeni' ukuba iidiphozithi amanqatha esinqeni sakho yi kweminyaka 30-35. Izizathu ilahleko kwifom kuba okuninzi - it kukungabikho komsebenzi umzimba efunekayo, kunye nokutyeba, ukugxininisa, kwaye linyuke iinkqubo pathways (ezifana nobudala kunye ezifunyenwe ngenxa ukungondleki).

ukuqala phi?

Great yamehlo intwana encinane ngokwayo, kungekudala emva koko aqalise ukucinga ngendlela ukubuyela ifomu yakho endala, "akhe 'cofa yakhe isiqabu inyanga okanye ezimbini. Kodwa ngaphambi kokuba uqalise ukusebenza lo matshini ngokwayo, kufuneka ukuba balahle wanamanqatha esiswini. Evela kuyo, kwaye kuxhomekeke kubungakanani bexesha eza wachitha kuyimfuneko ukuze kuphunyezwe le njongo. Cinga inkqubo ejolise ekufumaneni qethe toned.

Le nkqubo 'Terrain cofa iinyanga 3 "

Ukuba unayo nesisu amanqatha ebalulekileyo kwemfuneko, ngoko kufuneka ulandele iprojekthi ixesha elide (ubuncinane iinyanga ezintathu). Yonke into iza kuxhomekeka kwindlela uwamkela njani na imisebenzi kwaye ulandele ukuba yonke imiyalelo emiselweyo.

amandla ngokulungelanisa imeko - into yokuqala ufuna ukuqala. Khawuqwalasele ezinye iingcebiso ezibalulekileyo, njengoko apho kuya kufuneka ukuba isicwangciso ekudleni kwakho;

• isidlo kufuneka kwenzeka qho kwiiyure 2.5-3. Inxalenye 200-250 grams;
• 25-30 imizuzu phambi kokuba kwesidlo ukuba usele iglasi yamanzi;
• ukuphelisa chocolate kunye namaqebengwana. Endaweni yoko, nidle iziqhamo kamnandi;
• wabalahla ibhiya kunye osidingayo "nabahlobo" yayo, ezifana kokutya;
• Kholosa protein (chicken amabele, Shrimp, intlanzi, inyama yenkomo, amaqanda, itshizi);
• sasekuseni kuphela ukudla okunempilo (isidudu - ukhetho best);
• musa ukuvumela yindlala umzimba.

Amandla ehambisana izinto elikhankanyiweyo, ligcina inqanaba rhoqo iswekile yegazi, ngoko ke ukutya kusetyenzwa ngephanyazo ukuya amandla. Emva kwexesha elithile, eli gunya nokuyilawula zivakale - va ndandifeketha na esiswini ufumane impilo engcono ngokubanzi.

Kulandelwe yokudla echanekileyo akufanele kwanabo mass ongama ngamanqatha liphantsi kakhulu, njengoko kunjalo maxa wambi uya ukukhawulezisa inguqu kwinkqubo ngokwayo. Umahluko phakathi amagwinya mncane kakhulu kuphela kukuba le yesibini, ukungabikho kwezinto akufuneki imali ukuthenga cofa isiqabu iiveki ezi-2 (ngokwendalo, iyabala ngaphandle inkqubo egcweleyo). Kodwa ke manenekazi iifomu kwi zigaba okuqala kuya kufuneka ukurhoxisa ulwelo kwemfuneko aqhumisele ezingasetyenziswanga kwiminyaka emininzi nenqatha, nto leyo ethintela ukuvela cute iityhubhu kwi esiswini sakhe, ngokuba kungenjalo ubukho babo ifihliwe utyebile.

Inkqubo yoqeqesho

Isondlo esifanelekileyo lusuku lokuqala kufuneka zidityaniswe kunye noqeqesho. Ngoko ke inyathelo elilandelayo bajonge ukuba ukwenza njani cinezela isiqabu ngoncedo lwenkqubo ekhethekileyo emzimbeni. Uqeqesho iqulathe izigaba ezithathu, ezenzelwe ngokuthe ngcembe ukuzuza impumelelo ezinqwenelekayo.

Inyathelo 1 №

Injongo yale kwinqanaba lokuqala inqanaba inani 2. ukukhulisa kunye nokomeleza izihlunu esiswini, ukuphucula ukuma, ukuphelisa iimvakalelo kabi kwi umnqonqo asezantsi (ukuba ziyafumaneka) - konke oku iziphumo ezicingisisiweyo yesigaba sokuqala uqeqesho olunzulu.

Ukuze ufumane isiqabu ucofe kunye nesisu eflethini iinyanga ezi-3, ukuze uqalise le khosi, kufuneka esweni ngenyameko umgangatho uqeqesho kunye rhoqo. Landela ezi zikhokelo:

1. Yenza iiseshoni ezintathu zoqeqesho ngeveki.
2. Yenza indlela enye ukuya umthambo ngamnye.
3. Ngomhla wokuqala indlela yoqeqesho enye - loo nto nabathengisi-12. Ukuqalisa kule nani, xa ukunyuka umthambo elandelayo inani Iiseti 1-2 milembelele, ukubakhulisa ku 18-20.
4. Imisebenzi emithathu abdominals kunye umthambo omnye eyenzelwe ukuthoba umva - isiqulatho kangangoko inkqubo yoqeqesho, emva koko, unako ukufumana cinezela isiqabu ekhaya kungekho naziphi na izixhobo ezongezelelweyo.

Inyathelo 2 №

Ukwahlula iinkalo manqanaba alandelayo:

1. ukunyuka Uqeqesho ubude ngenxa imisebenzi emitsha izihlunu esiswini, inani apho kweli nqanaba luya kuba ezintandathu.
2. Umthwalo kufuneka sithi gqolo sandise. Ukuba, emva kokugqiba uqheliso, anikho udinwe kakhulu, thatha indlela oluncedisanayo phakathi koboniso ezimbalwa.
3. Misa phakathi ifanele mayingagqithi imizuzwana 5.
4. Yenza indlela enye ukuya umthambo ngamnye.

Inyathelo 3 №

iimpawu ezikhethekileyo kwisigaba sokugqibela:

1. Ngoku, uqeqesho iqulathe olulandelenayo ezilithoba ukuba abdominals kunye umthambo enye umhlana ephantsi.
2. Uqeqesho kufuneka kwenzeke izihlandlo ezine ngeveki.
3. Misa Phakathi nkqubo ukufikelela imizuzwana 30, kodwa hayi ngaphezulu.
4. Yenza indlela enye ukuya umthambo ngamnye.

Isifundo № 1

Engqengqe ngomqolo yakho, baphumle intamo yakho kunye namagxa, uze siqala ngezandla zozibini emva entlokweni yakhe. Leg iphakamisa uze ugobe amadolo zabo esinekona sasekunene ukuze umzantsi womlenze kwindawo engqamene nomgca emgangathweni, kwaye kwamathanga nkqo.

Abahluza icandelo esezantsi abdominals, sizama ukuphakamisa sesinqeni ndingabagungxuli phambili. Emva koko ehlise ezinqeni ngokucotha umva ukuya kwindawo yokuqala. Phinda lo msebenzi izihlandlo ezininzi ngasentla.

Indlela yokwenza cinezela isiqabu, enza lo msebenzi 1?

Qinisekisa ukuba ingxenye yakho abdominals labapostile. Inzuzo ayiyi kuba ngokwaneleyo ukuba phezulu intshukumo kunye phantsi zenzeka ngenxa ukunika amandla okuqhubela phambili kwinzame. Intamo kunye namagxa kufuneka ikhululeke. Xa bebuyela kwamathanga esasimi iphoswe kakhulu phantsi kwaye shank ke abawathobanga.

Isifundo № 2

Engqengqe ngomqolo yakho, agobe umlenze lakho lasekunene kwi edolweni, wayifaka ngasekhohlo ukuze umlenze yakhe yafakwa kwi edolweni. Beka isandla sakho sokunene emva entlokweni yakho kunye nokususwa engqinibeni kwicala. Isandla sasekhohlo phezu esiswini sakhe kwindawo esinqeni.

Ukusebenza ilungelo imisipha elibhalwe ngokumileyo esiswini, phakamisa umlenze sakho sokunene, osimelela kwamadolo ekhohlo. Ke kancinci ukubuyela ingalo emva kwindawo yayo yokuqala. Xa yabe ingafiki phantsi, ukuphinda ukusuka ekuqaleni.

Emva kokugqiba inani elifunekayo kophindo, ukutshintsha izandla neenyawo. Ngoku, phantsi unyawo lwasekunene yi ekhohlo, emva intloko nesandla sasekhohlo, xa ekunene - ezinqeni. Senza inani elifanayo kophindo, ephakamisa ezinye umkhono ukuya edolweni yonyawo esahlukileyo.

ulwazi olongezelelweyo

Makhe sihlolisise ezinye izinto ukuze ufumanise ukuba ukwenza njani cofa isiqabu kwisithuba ubuncinane lo msebenzi:

1. Umntla kufuneka ngokwenene kuphambuka siye kwedolo, ngoko intshukumo kuphela engqinibeni okanye igxalaba asiphumelelanga. Gcina kwedolo ukuba ihamba.
2. inxalenye ezilungileyo nezingalunganga lo msebenzi kufuneka wenziwe ngokucotha ngenyameko.

Isifundo № 3

Engqengqe ngomqolo yakho, imilenze bagoba emadolweni, izandla emva intloko yakho baqalise ukukhulula intamo yakho.

Abahluza ezahlulwe sisithuba eliphezulu esiswini candani blade ukusuka emgangathweni nokonyusa ngamadolo ukuya esifubeni. Esifikelela ubukhulu angahlala okomzuzwana. Ngoko kakuhle kancinci ukwehlisa amagxa umva ukuya kwindawo yokuqala. Xa yabe bachukumise emhlabeni, ukuphinda yonke kwakhona.

Isifundo № 4

Sithatha isikhundla kwi esiswini sakhe, ngobuso phantsi, tsala ukufana umzimba ukuya iingalo ngqo (amasundu phantsi), kunye nemilenze.

Kwangaxeshanye phakamisa umlenze lakho lasekhohlo ngqo kunye kwengalo yasekunene. Isalityaziswa imizuzwana ezimbini. Ngoko kakuhle kancinane abuyele kwindawo yokuqala. Xa ingalo nomlenze iwurhece umhlaba, phinda lo msebenzi ngesandla sakho sasekhohlo kunye unyawo lwasekunene. izandla zam neenyawo nje inani elifunekayo kophindo akuyi kwenziwa.

Sisebenza ukunyamezela.

Isifundo № 5

Engqengqe ngomqolo bakhe, ukusu- izandla zakhe, neentende phantsi ecaleni umzimba, phakamisa akwiengile elungileyo kancinci imilenze onke. Sisebenzisa ngezandla inkxaso zombini, kuthoba intamo.

Wahlukanisa emgangathweni isinqe kakhulu abahluza icandelo esezantsi esiswini angayibambi phezulu. Thina lusala indawo imizuzwana embalwa. Ngoko kakuhle kancinci ukwehlisa esinqeni uze ubuyele kwindawo yokuqala. Xa isinqe ochukumisa emgangathweni, siqala phindo entsha.

Makhe siqwalasele ezinye iingongoma ukufunda ngendlela yokwenza cinezela isiqabu ubuncinane yeendleko emzimbeni nezexeshana ngokwenza lo msebenzi ngasentla:

• isinqe kufuneka kuvuswa ngenxa inxalenye esezantsi eendaba, kunokuba ukutyhalela iinyawo bakhe amandla.
• ezandleni zisetyenziswa kuphela yokulungelelana, ngoko ke bafanele ukuba anyuse umzimba wakho.
• okwakhokelela kwisigaba omhle msebenzi, misa (Ikhefu ixesha elide, kokukhona kumaphephandaba asezantsi wasebenza Division).

Incwadi amantombazana kumaphephandaba kunye namakhwenkwe usoloko soqobo iimvakalelo ezahlukeneyo - umona ukuba uncoma. Kwaye ke imfihlelo mzobo ogqibeleleyo iyavumelana kuphela, ngamanye amaxesha enzima kunye noqeqesho rhoqo. Kodwa ngamanye amaxesha kuyimfuneko ukuvumela ngokwakho ukuba bakhululeke kwaye nasekubeni kwihlabathi elibangqongileyo.