Cindezela: iprogramme for amadoda nabesifazane

cindezela Kubaziwe - kuyinto iphupho cishe wonke umuntu. Phela, eqinisweni, abdominis rectus iyamangalisa ezizungezile. Ukuze ube nice cindezela iprogramme kumele uhlelwe ngekucophelela lokukhulu. Kukhona ziyabhekelelwa zonke umehluko wemisindo nemiqondo yamagama kanye umzimba okujwayelekile ukulingana kahle kunoma yimuphi umuntu.

Ikakhulukazi imisipha besisu

Ngaphambi ezilandelwayo zokuqeqesha odinga ukukwazi eminye yemithetho kufanele zilandelwe ekusebenziseni okuvamile (endaweni evundlile, imilenze ibheke emadolweni futhi lihlale phansi, izandla kufanele kube ngemva ikhanda lakho, kodwa musa ukukhiya unamathisele):

• Iqala umsebenzi ngamehlo ephakamisa ehlombe awe ngokucacile ngamadolo akhe.
• Ezezindlu lingavuswa kuphela degrees 35, kancane ngesikhathi esifanayo.
• Chin akuvunyelwe ngokuqinile ukuncika kokwakhe esifubeni sakhe.
• I loin akumele zehlukaniswe kusukela phansi.
• Ngemva eguqa ngu degrees 35 Kumelwe uhlale kulesi sikhundla, esiphezulu zingaphazamisi cindezela.

Kuphela ngaphansi kwale mithetho, ungakwazi ekhiphela up the Chic cindezela. Kuyinto kule amanga izici zayo. imisipha besisu adinga ukunakekelwa okukhethekile, ngakho kufanele omningi.

Ukulwisana amafutha

Lokhu okulandelayo okungcono besisu umzimba. Uhlelo lokuqeqesha zalolu hlobo ngeke ivumelane wonke umuntu futhi ngeke zibangele noma iyiphi umonakalo empilweni. Abanaso zidinga ukuma okukhulu ngokomzimba. umsebenzi okunjalo kuyokusiza ukuba balahle isisindo okweqile kuzosusa amasentimitha okungafunwa, bese akha cindezela impumuzo.

Lena indlela ephumelelayo ngempela ulwe imali fat endaweni besisu. Ngokuqeqeshwa njalo umzimba beze ithoni, kodwa ngaphakathi kuzozwakala lula.

ukuqeqeshwa Circuit

Abantu abaningi bakhetha ukulandela isiyingi ongakhetha umzimba phezu cindezela. Ukusebenzisa uhlelo ekhaya kunalokho supercedes manje ngoba abantu abaningi. Phela, akudingi imishini eyengeziwe.

ukuqeqeshwa Circuit kuyinto omatasatasa umzimba nokuphumula ubuncane isikhathi phakathi kwazo. imithwalo enjalo isiza uqale ukusebenza ngo amanoni inqubo esivuthayo, okuholela ukuma ekahle.

Bonisa Abantu

Inani iprogramme cindezela ngoba amadoda kuhlanganisa kwenaba kuzo zonke izicubu eceleni (engenhla, aphansi, obliques). Ngezansi kukhona umzimba ezivamile kanye elula kakhulu, usebenzisa okuyinto ungakwazi ukufeza iphupho futhi uthole cindezela swanky.

1. Ukuphakamisa imilenze yomibili. Lena enye yezinhlobo ezingu izivivinyo ezibaluleke kakhulu abakhona ukuqeqesha nabezindaba. uhlelo ukuqeqeshwa kumele lwentiwe lifakwa akhawunti. Ukwenza: lisalele, izandla ezibekwe eduze umzimba, totimbili (flat) wakhushulwa ekwakhekeni engela kwesokudla, bese kancane ukubuyela ukuqala isikhundla.
2. Ukuphakamisa emlenzeni owodwa. It wenziwa ngendlela efanayo njengoba umsebenzi wokuqala, kodwa izinyawo enye. Okungukuthi, kuqala, kuze kube sekupheleni emlenzeni owodwa iziphakamisile, kuziwa emuva, bese iphindwa ngekufana nekwehluka kwato.
3. Ukusonta emadolweni akhe. Ngamadolo akhe, izandla zakhe ngemuva ekhanda lakhe, okwenza ukusonta. I izindololwane kufanele uthinte amadolo okuphambene ngesikhathi tilting. Lapha kubalulekile ukuba uhlobo esiphezulu nabezindaba.
4. Hamba. Ikhaya iprogramme ngokuba isikhamo sewayini wayengeke akwenze ngaphandle lesi sivivinyo. Ukuqala isikhundla: elele ngomhlane, izingalo kanye umzimba, imilenze bent emadolweni bese udala engela kwesokudla. Ukwenza: ngaphandle kokuthatha izandla zakhe, emahlombe futhi wehlise back off phansi, imilenze kufanele enze ukunyakaza isimiso, ulingisa ezimazombe ihamba ngebhayisikili.
5. Umshini. Lakho konke okuhamba ngezine nge kahle iqonde emuva izinyathelo ezilandelayo kuyenziwa: ku umoya kakhulu imisipha besisu Ubuningi bamahora esishubile esiswini ngesikhathi kudonswa, futhi njengoba nicabangisisa exhale uphumule nabezindaba. Udinga ukuphefumula kuphela ngokusebenzisa ikhala, ngaphandle umoya ukubambezeleka.
6. Ukukhulisa imilenze on the crossbar. I umsebenzi onzima kakhulu, okuyinto kuzodinga iladi noma oluvundlile. Ulenga on the crossbar, imilenze ngqo kufanele aluthole udumo olulinganayo 90 degrees. Khona-ke ukusebenza ngokuphelele yonke imisipha besisu, ngakho lesi sivivinyo iyona ngempumelelo kakhulu, kodwa ngesikhathi esifanayo ube yinselele.

umsebenzi zabesifazane

nokhalo - kungcono iphupho zonke sentombazane. Ngesikhathi hlelo cindezela ukuqeqeshwa kwenziwe ekhaya, ngaphandle impahla eyengeziwe. Empeleni, abesifazane babonise lula amadoda, ngoba komthwalo osindayo emzimbeni wobulili bubuhle kungaholela nemiphumela kahle.

umsebenzi ejwayelekile

Yiqiniso, iprogramme abezindaba kwabesifazane abasebancane kuhlanganisa umsebenzi ezivamile. It wenziwa oda elandelayo:

1. Ngidinga abalale phansi ngokushelela, imilenze ibheke emadolweni, futhi bangabeki phansi nezandla ngemuva ekhanda lakhe ekuqaleni.
2. On the exhale, phakamisa emahlombe, kulandele izindwani. Izinkalo sonke isikhathi lihlala isimo komhiaba, ukunamathela siqinise phansi.
3. Nje ambalwa, wehlise ukudla emhlane nasemahlombe phansi (on the umoya).

Ukuthi lolusuku umsebenzi kubaluleke kakhulu, ngoba uma kungenjalo elamukelekile kuzodingeka silinde isikhathi eside kakhulu.

amathiphu

Ukuze ifomu ekahle umzimba female uzodinga imizuzu engu-15 kuphela ngosuku. Izivivinyo kakhulu elula ukunikeza cubes on cindezela bese zisesimweni esikahle.

Ukuphindwa kufanele kwenziwe cishe 20-45 izikhathi. Okuningi nzima wena ukwenza konke ngaye amandla akudingekile, kodwa futhi ngilihawukele ngokwakho, kulesi simo-ke akudingekile. Umuntu ngamunye wedwa kungacacisa ukuthi onjani umthwalo anganikeza umzimba ukuze isingathwa ngaphandle kwezinkinga.