Obonisa for okusheshayo kwesisindo izincomo.

Kwakuthi nje lapho thina ukuphakamisa lolu daba kwesisindo, ngokushesha efika engqondweni umbono yokudla ephumelela kunazo. Mayelana umsebenzi ngokomzimba, njengoba umthetho, akekho ngisho uyakhumbula. Kwakuyihora umsebenzi kuhlanganiswe umsoco ofanele kuholela elamukelekile. Imisipha ukuthi basebenza kanzima, bakwazi ukuba ashise zanqwabelana ngokushesha imali fat. Kukhona umzimba for okusheshayo kwesisindo, uhlikihla ezindaweni inkinga zomzimba. By the way, ukubhucunga usebenzisa ibhulashi esintamo kwandisa umfutho inqubo kwegazi, ngakho-ke kwandisa kanye izinga izinqubo umzimba, okusho ukuthi ungqimba amafutha uzokwehla ngokushesha.

Obonisa for okusheshayo kwesisindo kungaba ezahlukene, kodwa kufanele kusetshenziswe ngokuqapha, njengoba kufanele kucatshangelwe edlubhe izingubo ezemidlalo uyindoda, nendlela yokuqeqesha umzimba wakhe. Lapho siphishekela ukudla imfashini sikhohlwe ukuthi kwesisindo kuhambisana ingozi ukubuya okusheshayo ku Kilos zabo ngisho ukuthenga eyengeziwe.

Uma uqala ukwenza iqoqo nsuku zonke umzimba for okusheshayo kwesisindo ke ngemva kwesonto ungathola eziningi imizwelo eyakhayo ngoshintsho ivolumu lomzimba wakhe.

Izivivinyo Site wonke umuntu, ngisho hhayi umuntu uzilungiselele ngempela.

1. Kuyadingeka ukumelela odongeni ubuso, izintende eyeluliweyo izingalo ngizigone kuze kube kwamahlombe akhe.

Nge flexion nokwelulwa izingalo ucindezele emdulini izikhathi eziningana. Umhlane okufanele kuqonde.

2. Thola odongeni ubuso, imilenze behlangene. Alternately Abama sokunene nesandla sobunxele, zama ukufinyelela njengoba eliphezulu ngangokunokwenzeka nge kalula odongeni. Khona-ke yenzani kuwo ngezandla zombili kanyekanye.

3. Ukuqhubeka ukuma ebhekene udonga, udinga ukuba bencike ezandleni zakhe. Alternately futhi kakhulu ukukhulisa ubheke kwesokunxele, bese unyawo lwesokudla.

4. Isimo siyafana, kuphela imilenze kungukuthi esenziwe ecaleni futhi emuva.

5. Donsela uvalwe odongeni emuva. Qinisa esiswini bese exhale, welulele imisipha emuva.

Bamba umoya isikhathi eside ngangokunokwenzeka, bese kahle bafake umoya, uphumule imisipha besisu.

6. Sukuma nobuso odongeni, kakhulu ancike izingalo zakhe eyeluliweyo nasemlenzeni izimisele yanjalo sokunene nesobunxele, edonsa kwedolo esiswini.

7. Iba ubuso ngqo odongeni, buqamama encane kuwo. Khona-ke aphakamise unyawo bese uzama ukubeka unyawo phezu kodonga. Ngokulandelayo, ukuncika phambili futhi ukuyona izandla namaqakala nobuso uthinte kwedolo.

8. Lala ngomhlane futhi elula. Gobisa imilenze kuya amadolo nezinyawo ukubeka phezu kodonga. Njengoba okusezingeni eliphezulu ngangokunokwenzeka ukuze bangaweli odongeni phansi bese uyaqondisa umzimba, ngaleyo ndlela propping up izibunu ngezandla zakhe.

9. Lie emuva umlenze wakho ukunyakaza akwazi isikele.

Phinda Ukuvivinya for okusheshayo kwesisindo udinga okungenani izikhathi eziyishumi ngalinye.

Ngokukhethekile kufanele kukhokhelwe shin. Phela, yayigcizelela kwenqwaba yabantu. Abesifazane abaningi bavame ukuba babe nemilenze emide emincane amahle. Ngakho-ke, i-eziningi umgomo oyinhloko lo msebenzi ngoba okusheshayo kwesisindo imilenze.

Umlenze imisipha lula kakhulu ukuqeqesha kuqhathaniswa nezinye izicubu zomzimba.

Indlela ephumelela kakhulu umzimba for imilenze kukhona squats. Izandla ngesikhathi esifanayo sihlale ukuze zilingana. Phinda izikhathi okungenani eziyishumi.

Uthuthela phezulu naphansi iyasiza sokuqeqesha kwemilenze kwesisindo. Ukuze enze lokhu ukuzivocavoca ezitebhisini ophelele nomnyango wendlu. Ngesikathi nginyuka izitebhisi kumele inikezwe imizuzu emihlanu kuya eziyisikhombisa, kanye nesidingo kancane kancane ijubane.

Bonisa nemilenze bebheke yokutakula ukwenzani izandla zakhe ngokumelene odongeni, okungukuthi, ukuba umelele ballerina. Imilenze kufanele avuswe bese ngihlaliswa kancane. Ngakho kukhona umkhuba lateral imisipha ethangeni.

The main ukuqeqeshwa umlenze njalo babonwa ukuhamba, singahambi, futhi ngokushesha futhi eyingqabavu, ekunikezeni amandla imisipha nomoya-mpilo. Futhi, ukuhamba kusiza ashise amanoni, ozungeza kwamathanga, izibunu. Kuphoqelekile ukuya kudingeka imizuzu hhayi ngaphansi kuka amane kane kuya kwezinhlanu ngesonto.

Obonisa for okusheshayo kwesisindo kufanele kube ehlelekile. Ngosizo lwabo kilojoule umzimba ezishile accustom njalo eneka "kabusha" amanoni esengeziwe futhi unikeza umfanekiso ngokuvumelana kwethu nobuhle.