Ukuze kangakanani ungakwazi ekhiphela up nabezindaba kanye nokuvivinya umzimba ngendlela

Beautiful impumuzo esifubeni ukunika ubuhle kumniniyo. Indawo ekhethekile le mpumuzo ithatha cindezela, kunalokho bakhula imisipha. Sikhanyisiwe besisu kudala izimo ezinhle ekusebenzeni kahle izitho zangaphakathi, ukugcina isikhundla sabo esivamile sokuphila ngaphakathi komgodi ongaphakathi kwamathumbu.
Ukuze kangakanani ungakwazi ekhiphela up the yicindezele incike izici umzimba ngamunye.
Bonisa zokuthuthukiswa nabezindaba kungenziwa ngaphezu umsebenzi ekuseni noma ukwenza noma ngokwehlukana.

Ngamunye izivivinyo kufanele kwenziwe izikhathi eziningana, kusuka 15 kuya 20. Njengoba ukuqina kwemisipha besisu, kungaba liphindwe izindlela ekusebenziseni izikhathi eziningana.

Ukuze kangakanani ungakwazi ekhiphela up nabezindaba ngoba kwe-esifubeni enhle incike kushuba inkinga lapho uvivinya umzimba.

Kungenzeka yini ukuba ekhiphela up nabezindaba ekhaya - yebo, unga.

Isibonelo sendlela ungakwazi ekhiphela up nabezindaba ngosizo umzimba:

1. Ukuze isebenzise oluvundlile noma udinga odongeni ukugibela
Wamukele isikhundla ukulengiswa. Izinyawo esimweni welulela kufanele aluthole udumo olulinganayo okhalweni ezingeni. imilenze Kuphakanyisiwe fixed mayelana 3 imizuzwana. Khona-ke kancane wehlise emlenzeni kuya indawo yokuqala.

Ngemva kokufinyelela ukuzethemba ungakwazi ukwandisa ukuphakama imilenze phakamisa ezingeni oluvundlile.

2. Ukuze umsebenzi udinga ukukhanya isisindo induku noma izimpahla eziya ngesimo induku entanyeni
Okwakushiwo umsebenzi ukwenza esonta esifubeni bacondze etindzaweni letehlukene ngaphansi komthwalo ukukhanya. Imilenze ahlelwe ngesikhathi ububanzi ehlombe. Ujika esifubeni ukuba ohlangothini wenza esitobhini, ujike bacondze etindzaweni letehlukene. Ukuhogela kwenziwa lapho ukuvula emaceleni. Ngo kwathatha isikhundla sokuqala kwenzeka okhishwa ngamakhala.

3. Ukuze isebenzise izidingo ukwesekwa, okuzoba imilenze ungumlutha ehlezi
Kufanele sihlale khona esitulweni noma ezinye izisekelo ngaphandle backrest. Nogami kufanele zinamathele ukusekelwa nzile izihlalo eziphambili. Izandla zakhe eligoqiwe ngemuva ekhanda lakhe. Lapho ephefumula kokwenza kufanele ukuncika emuva, ukuzama ukukhulisa goba. Uma ubuyela kokuqala isikhundla exhales.

Kancane kancane, lo umsebenzi angadida. Torso kungenziwa kuhlangene ematfuba bacondze etindzaweni letehlukene. Ngaphezu kwalokho inkimbinkimbi ekusebenziseni usebenzisa dumbbells. Kodwa, musa nje afuna ukusebenzisa kobukhulu esiphezulu. Umthwalo has sikhule kancane kancane.

Ukuze kangakanani ungakwazi ekhiphela up nabezindaba ngoba kwe-esifubeni enhle incike izinga ukuzilolonga.

4. Lokhu akudingi imishini eyengeziwe
Aqambe amanga emhlane wakho ngiqondiswe imilenze yakho. Izandla ukuphumula ngokumelene phansi kwendawo hip. Ukwenza exhale kuphakamisa ncamashi imilenze futhi zibashukumisele i arc maqondana nenhloko, izinzwane ngokuthinta phansi. Uma esisuka akuvumeli umsebenzi ngokuphelele, ukuletha imilenze nivukele ezingeni lapho unga. On the exhale, imilenze kwindawo kokuqala.

Nge nasekuqiniseni izicubu umsebenzi cindezela angadida. Ukuze wenze lokhu, musa ukulahla umlenze kwindawo ukuqala kuze izithende uthinte phansi.

5. Lokhu akudingi imishini eyengeziwe
Aqambe amanga emhlane wakho ngiqondiswe imilenze yakho. Izandla ukuphumula ngokumelene phansi kwendawo hip. Kufanele phakamisa umlenze ezingeni ukuphakama amancane kuya ku-20 cm. Kulesi umsebenzi, flexion nokwandiswa imilenze yokuhamba ngamadolo izimisele kuya esifubeni futhi eqondisa lapho kwisi isikhundla yayo yasekuqaleni. Qiniseka ukuthi imilenze yakho ningathinti phansi.

Nge nasekuqiniseni izicubu besisu, umsebenzi angadida. Ukuze wenze kanjalo, unamathisele izinyawo umthwalo futhi ukwenza umsebenzi ezinesisindo.

6. Lokhu akudingi imishini eyengeziwe

Kufanele kube ngisho kancane imilenze ngaphandle. Hands kufanele eligoqiwe ngemuva ekhanda lakhe. Ingqikithi ekusebenziseni ukunyakaza ukujikeleza we esifubeni nge eyehlelayo. Kuyadingeka ukuba ukushintshanisa esifubeni bacondze etindzaweni letehlukene alternately futhi obliquely. Uma uhogela umzimba siyahamba Ukujikeleza ne enyakazayo phambili. Phakathi okhishwa ngamakhala umzimba ihamba ngesikhathi ligijima ne kuka emuva.

Nge nasekuqiniseni izicubu besisu, umsebenzi angadida. Ukuze wenze lokhu, sithathe dumbbells futhi benze umsebenzi ezinesisindo.

Ukuze kangakanani ungakwazi ekhiphela up nabezindaba ngoba kwe-esifubeni amahle ke kuncike ezintweni eziningi, kuhlanganise kwezinkathi umsebenzi.

izinguquko Ibonakala isimo cindezela kuyakuza ngenyanga kusukela ekuqaleni ukuqeqeshwa kwakhe.