Sawubona Ukuvivinya for kwabesifazane nabesilisa. Isethi engcono umzimba ngoba umzimba ekuseni

Good morning umsebenzi awugcini nje ngokusisiza ukuba ulawule isisindo sakho, kodwa futhi ukuze unakekele impilo kanye nemimoya emihle, okungukuthi kubaluleke kakhulu kunokuba ekulweni ukhuluphele. Lokho-ke wazuza, ukuzifinyelela kuwufanele systemically. Kunzima ukubona isethi best of ekuseni umsebenzi, ngoba one ekhetha bona, ukuze siqhubeke sibheka ezinye izinketho ezinhle.

kungekho ikhofi

Abantu abaningi bayakungabaza ukuthi umuntu angaphila umsebenzi ngokomzimba futhi nakakhulu izivivinyo ekuseni. Ukuze uthole aphume yokujama tsi izimo ekuseni esetshenziswa ikhofi noma douches. Kodwa lokho kumane nje ivuselela okungahambisani ukuvusa umzimba, kodwa kuphela isikhashana ukozela buthuntu futhi ukukhathala.

A ukuzivocavoca ekuseni ukunikeza umphumela emangalisa - ziphaphame wonke umzimba, phambili imisipha ithoni, futhi ukushaja umuntu usuku. A eshaweni abandayo noma inkomishi yekhofi kuthinte ubuchopho nesimiso sezinzwa, futhi ukuze uvuse ngokugcwele kuphela, kudingeka kusebenze emisipheni nasemalungeni. ekuseni umzimba Good ukuba sibhekane nale nkinga futhi unika umuntu ajabule futhi uhlale uphapheme usuku lonke.

Ukusetshenziswa ekuseni ukuqeqeshwa ngokomzimba

Ngaphambi sibheka iqoqo best of umzimba ukuze kusetshenziswe ekuseni, ake sibone ukuthi yikuphi okunye umsebenzi ozuzisayo ekuseni.

Into ebaluleke kakhulu ukuthi anganika ekuseni umsebenzi - yokutakula umzimba. Kodwa lokhu kungenzeka kuphela uma lapho kusondela uhlelo, okubandakanya hhayi kuphela ngesikhathi kubulawa njalo, kodwa futhi izinkinga kancane kancane umzimba. Ngokushesha ngemva ukushaja, ungaziqhenya kanjani umzimba "izimbali zawo ziwukudla": kwemizwelo liyaphuma, ubuchopho ezinzwa aqala ukusebenza okugcwele. Konke lokhu kugcina kubangele impumelelo ezintsha futhi anqobe eziphakeme oyifunayo.

Imithetho ukuba abantu babulawelwe kuzo ngaphandle kwenkokhiso

Njenganoma konke okunye ekuseni ukuqeqeshwa ngokomzimba has imithetho yayo siqu kanye nemithetho, okulandelayo lapho, asikwazi ukuqinisekisa yalokho eliphezulu. Kungenjalo, ngisho umsebenzi elula ekuseni kungaholela imiphumela engemihle. Ake sizwe ukuthi yini okudingeka uyenze ukuze uthole ekuseni umsebenzi omuhle:

1. Ngokushesha emva uvuka awukwazi overload umzimba nge umsebenzi esindayo - ke kungaba nomthelela ekusebenzeni inhliziyo.
2. Ukuzivocavoca kutuswa ukuqala ngqo embhedeni. Lokhu kungafaka: esisuka, eguqa izingalo nemilenze, isiqu esonta, nezinye izenzo ezilula.
3. Ukuvuka, musa ngokushesha uqale ukushaja, kuzomele uqale unike ngobuchopho ezinzwa e amaminithi ambalwa ukushaya nokwamukela izingcingo. Ngalesi sikhathi ungakwazi ugeze. Manje singakwazi ukuqhubekela eziyinkimbinkimbi eyinhloko umzimba.
4. Kuyadingeka ukuba unake okukhethekile ukuphefumula, ngoba oxygenates amaseli futhi kukhulisa jikelele ithoni umzimba.
5. Akukhona peretruzhdaetsya kunesidingo, njengoba injongo eyinhloko ukushaja - ukuvusa, hhayi ukumpompa imisipha esifubeni. Uma umzimba ithatha amasignali yokukhathala, kuyadingeka ukulalela.

Izivivinyo kangcono umzimba ekuseni

Ezishukumisayo esiphezulu umzimba bungatholakala kuphela lapho umzimba akhethwe kahle. Njengoba wazi, kukhona inala amasu kanye ekuseni ukuqeqeshwa ngokomzimba izinhlobo. Njengoba e yimuphi omunye umdlalo, kukhona umzimba eziyisisekelo ayingxenye yiluphi uhlelo ezibhalwe kahle. Ake sibheke kubo:

1. Isifunda entanyeni. Lapha basisize standard enyakazayo, swivel futhi ukujikeleza ikhanda, ethuthukisa ukugeleza kwegazi ebuchosheni ukuvusa umzimba wonke.
2. Hands. Qala iyazifudumeza emalungeni nge Kunconywa Ukujikeleza ngezibhakela noma izandla, serried ku "ukhiye". Khona-ke kukhona ukujikeleza ngemilenze nezingalo ekugcineni enwetshiwe ngokugcwele.
3. Ezezindlu. Siyaqhubeka ukukhumbula yezifundo zezikole. Standing ngezinyawo ngaphandle ngesikhathi ububanzi ehlombe, udinga ukwenza umzimba bushelelezi futhi elinganisiwe Nyakazisa phambili, iminwe ngokuthinta, futhi kuhle - izintende, ubulili. Khona-ke, ebeka izandla zakhe phezu ibhande, kubalulekile ukwenza Ukujikeleza ukhalo. It uhlala kuphela ukwenza enyakazayo lateral. Ukuze wenze lokhu, ngesandla esisodwa uhlala phezu okhalweni, kanye nezinye iphelela bebheke kuthambekela.
4. Imilenze. Ungaqala nge senhliziyo gaphambi phansi. Akufanele uwalethe ukuphakama esibucayi. Ukuze umlenze ngamunye kuyoba anele 10-15 kwemizwelo. Esigabeni esilandelayo - Yokwenyuka izinyawo eceleni. Ngemva kwalokho, yenza Ukujikeleza oyisiyingi esingamakhilomitha kwedolo. Futhi ekugcineni - squats. Akufanele uzama ukumpintsha zonke namandla, ngoba senza umzimba.

Njengoba ubona, eyinkimbinkimbi ayiyona inkimbinkimbi. Kuyinto efanelekayo bonke futhi ivumela kakade emva amaseshini kuqala ukuzizwa kuqubule amandla. Kodwa ajabule ekuseni kusiza umuntu ukuba bathuthuke usuku lonke.

Ngaphezu imithetho jikelele, kukhona zikagesi ezikhethekile ezakhelwe ibanga elincane labantu: ngokuhlukile amadoda, abesifazane nezingane, kulabo abafuna ukuba anciphise umzimba, noma ukugxila inkinga endaweni ethile, Ikhutshaziwe, njll Ngokulandelayo, sitshelwa ngo sihlolisise .. izindawo kwabesifazane labesilisa, kanye ukuncipha.

Bonisa Kwabesifazane

Zabesifazane ukushaja ehlukile kancane kusuka amadoda kokubili ngokoMthetho umthwalo, futhi isimiso umsebenzi. Ngakho, ake sibheke umsebenzi yimpumelelo kakhulu, okufanele imbandakanye engcono ekuseni umzimba for abesifazane:

• zihamba phansi nge kokuphakama esiphezulu ngamadolo;
• ukuwela iminwe yakho futhi ukubenza kwenye amadolo, udinga kancane ukudonsa nezinye emlenzeni phambili futhi enze kuka;
• ukuncika emuva futhi wagquma emuva izandla emuva akhe, ukuba ifinyelele amalungelo enkonzo ngeminwe yakho ukuze izinzwane ke ugoba - nokunye emjikelezweni;
• izinyawo ehlombe nobubanzi ngaphandle. Omunye isandla usemahlombe ngemuva ekhanda, kanti eyesibili - phezu ibhande. Okwenziwe esifubeni bubheke ingalo yesibili;
• ukubeka izandla phezu ibhande, ukwenza ikhanda ukuzungelezisa
• Ukujikeleza ngilambatha endololwaneni, bese ehlombe ngokuhlanganyela;
• squats;
• encike obondeni, yanjalo phakamisa amadolo akho esifubeni sakho;
• amanga phezu flat, futhi aguqa ngamadolo, ukudonsa, ngezandla zakhe, esifubeni sakhe. Kulesi isikhundla ukuthi siphakamise umzimba;
• futhi ekugcineni - a Ukuvivinya mnene imisipha besisu.

Zonke umzimba lwenziwa izikhathi eziningana ohlangothini ngalunye (uma ngokuyisisekelo lokhu kuhilela).

Kuhle ekuseni umsebenzi abobulili namandla

Umahluko phakathi abesifazane futhi ekuseni umzimba zabesilisa ungaboniswa etafuleni elandelayo:

Njengoba ubona, umehluko phakathi kwabesilisa indlela besifazane, kodwa abawona Ubaluleke. The best ekuseni umzimba for amadoda ingabandakanya ukuziqalela walezinto efanayo abesifazane, kodwa into eyayenziwa kakhulu ukubulawa amandla. Ukuze ugweme ukuphindaphinda, siphawula kuphela labo umzimba ukuthi afakiwe kuphela limile madoda:

1. Kungenjalo a cardio ezinhle, kodwa hhayi awayiphazamisi kubhekwa okubizwa ngokuthi "isithunzi isibhakela" nge dumbbells ezincane. Kuyinto efiselekayo hhayi ukuze unciphise uqobo punches futhi enze ezihlukahlukene isandla ukuphendula kuhlanekezela izindlu.
2. Nakuba sikhuluma ukushaja, kunokuba ukuzivoxavoxa egcwele, abambalwa push-ups bese udonsa-ups indoda akusho ubuhlungu. Ikakhulukazi uma ugijima nabo ngaphansi kolawulo bese uyazama yokwelula ngesikhathi ezimatasa.

Zonke ezinye izivivinyo afana insikazi, kuphela inani ezinikezwa kumele lenyuke.

Kuhle ekuseni Ukuvivinya for kwesisindo

Abaningi bakhathazeka ngenkinga isisindo okweqile. Kubantu abanjalo kukhona isu elikhethekile umzimba ekuseni, ukuvumela ukuvusa hhayi kuphela ngempumelelo umzimba, kodwa futhi ukuqeda isisindo okweqile yanukubezwa.

Umehluko lokhu eziyinkimbinkimbi ukuthi kuhilela umthwalo ethuthukisiwe. Ngakho, ngaphambi kokuba enze lo msebenzi, udinga ukunikeza umzimba wakho uvuke ngosizo umzimba ezichazwe wemboni kuqala. It is ibuye Kunconywa ukuba baphuze ingilazi yamanzi ngaphambi kokuba uqale umsebenzi.

Isakhiwo kuyinto ekuseni ukuqeqeshwa ngokomzimba ngoba kwesisindo kuhilela izinyathelo ezilandelayo:

1. Kulungele. Lingase libe kuzuba, evuna ezingalweni zakhe futhi imilenze, esifubeni rotations we ukhalo. kuhambisana kanye ukukhanya ukugijima efudumele esikhathi esifushane, okufaka treadmill.
2. Isifundo yezandla. Ukuze wenze lokhu udinga dumbbells ezincane. Zenza zonke izinhlobo ukugoba, okhuphukela futhi senhliziyo. Khona-ke ungenza ezihlukahlukene push-ups, okuyinto kusebenze imisipha ibhande esifubeni.
3. Futhi ekugcineni, kuyoba usizo ukwenza iqoqo squats. Into esemqoka - musa ukusheshe bese ulandela inqubo.

Njengoba ubona, kwesisindo akuyona ukushaja nzima nakakhulu ukushaja lula (ikakhulukazi abantu besilisa), Nokho kuba ephumelela kakhudlwana. Kodwa mina ukuphinda - akudingekile ukuguqula yokuzijwayeza ekuseni kule ukudonsa omkhulu yokukhula komzimba wonke ukuze ashise amanoni. Lokhu kumele kwenziwe ngesikhathi ezahlukene.

Neminye njalo imfundo ibalulekile kakhulu ukwedlula ubude bayo. Ngakho-ke, uma ufuna ukunciphisa umzimba, zama ukwenza okungenani inkokhelo encane nsuku zonke.

Manje amagama ambalwa mayelana ezinye izinketho futhi ukushaja.

eziyinkimbinkimbi yashesha

ekuseni umzimba Good kungaba esheshayo. Kubalulekile kakhulu, ngoba umuntu okhona njalo liphelelwa isikhathi. Kukhona, isibonelo, ngomzuzu-10 isethi, okuyinto, ngokuba emifushane ivumela uhlelo umzimba ngokuvamile siphapheme futhi ashona. It ihlanganisa ukutadisha-non-nolaka zonke amalunga amaqembu ezinkulu muscle.

Qigong

Ngaphezu izinhlobo esezingeni ekuseni ukuqeqeshwa ngokomzimba, kukhona inqubo Chinese emangalisayo okuthiwa Qigong. Ngokusho abaqhuba abaqeqeshi, it ikuvumela ukuba ugcwalise hhayi kuphela umzimba nge vivacity, kodwa futhi ukubambezela inqubo yokuguga bese qeda isifo ecasulayo. Le nqubo kusekelwe kokuthola omuhle amandla ukuphulukiswa.

izingane ukushaja

Eceleni isehlane okufushane zezingane of izivivinyo ekuseni. Lesi sakhiwo itholakala amafomu ahlukile zezifundo esikoleni. Kuvuselela ekukhuleni kahle ngokomzimba ingane, ngaphandle ngokweqile umzimba abasha, futhi okubaluleke - uklanyelwe njengoba uhlobo umdlalo elikuvumela ukuba nentshisekelo ngisho izingane ukubuyisa kakhulu.

isiphetho

The best ekuseni umzimba kungaba ezahlukene ngoba umuntu ngamunye. Thina adiliza izimiso eziyisisekelo kuphela, okuyinto zibhekwa enemisebenzi kakhulu futhi ngempumelelo. Njengoba ubona, izimiso eziningi ka ekuseni obonisa ijwayelekile ngamunye wethu kusukela ebuntwaneni. Ngakho akukho izithiyo ukuze impilo kanye ezinhle imimoya, cha! Into esemqoka - ungakhohlwa ukuthi ukushaja luyadingeka Awakening futhi akakubekezeleli sindisa!