Ukuzivocavoca "Plank" ngenxa yesixuku, futhi kwesisindo. Kanjani ukwenza 'umgoqo'?

Kukhona nje lenqwaba izimfihlo intsha, neliyoba ukuba bagcine sibalo omuhle. Nokho, kwabaningi babo ufuna ukukhipha, insimbi izifiso kanye isikhathi esiningi, engesiyo njalo ngokwanele. Kodwa kukhona ezinye izindlela ezingaba ukugwazela abonakala ezitholakala kalula. Futhi umsebenzi 'umgoqo' ngenxa yesixuku, ingalo imisipha nasemilenzeni - omunye wabo. Usuku ngalunye oludlulayo kuba ethandwa kakhudlwana, ngoba kungakusiza ekugcineni isisindo ngaphansi kolawulo. Ngalo ungathola sibalo toned futhi mncane. Ingabe kunjalo ngempela?

Yiziphi izinto ezinganembile sici umsebenzi?

Kungani "Plank" umsebenzi ngenxa yesixuku ngakho amehlo bathembeke kubo ngokwabo? Zonke ndaba ukuthi akusho ukuthi abeke noma iziphi izimfuneko endaweni ngokubulawa, ukusetshenziswa amagobolondo, yokubakhona isikhunta futhi ukuqina enhle engokomzimba. Kuyinto kule eyodwa futhi elikhangayo yokuqeqeshwa. Ngaphezu kwalokho, ukusebenza inqubo ulula. Futhi imiphumela ingaba umangale. Uma lo msebenzi 'umgoqo' ngokuba isikhamo sewayini oyokwenziwa njalo-ke ekugcineni ungathola esiswini Friend, kwamathanga encane, izibunu ngokuqinile. Lost creases ugly okwakusendlini okhalweni ngezansi emahlombe. Konke lokhu kuzwakala ngempela ezilingayo.

Kuyadingeka ukuba bagcine ukuqeqeshwa ukusebenza amasu

Kanjani ukwenza umsebenzi "ibha" ngokuba isikhamo sewayini? Isisetshenziswa inhlobo ejwayelekile lokhu kuqeqeshwa ulula. Yenza izinyathelo ezilandelayo:

• abalale phansi esiswini (esikhundleni mat angasebenzisa ingubo noma ingubo);
• goba izindololwane ukuze lapho etholwe engela 90 degrees;
• Thina ukubutha zonke amandla abo futhi kwenza umzimba phezu ngemilenze futhi izinzwane abo.

Ngenxa zonke izinyathelo ezingenhla umzimba has ngelule futhi yakha umugqa oqondile - bar. Futhi kufanele uhambe parallel phansi.

Ukuba yinkimbinkimbi kwayo imishini alihlukile

Indlela ukuzivocavoca 'umgoqo'? Lungisa futhi ukhululekile Positioning izindololwane zakho ngokuqondile ngaphansi emahlombe akho. Isikhundla yamukelwa isidingo sokuhlala ngaphakathi imizuzu 1-2. Konke kweyeme isisindo futhi isimo ngokomzimba. Kahle kahle, kubalulekile ukwenza amasethi amathathu. Ukuze ushiye indawo lapho nenza umsebenzi, akudingekile.

Uma ungabaza, kwaphakama kanjani ukwenza umsebenzi "Plank", singabona ukuthi akukho eziyinkimbinkimbi mayelana inqubo abulawe yayo akuyona. Lesi sikhathi ngeke zikwazi. Ngisho nalabo abaye ukhuluphele, ukufeza lokhu kuqeqesha ekhaya. Imiphumela kulokhu kuphumelela ngempela.

Ukuzivocavoca "Plank" ngoba kwesisindo jikelele ukuze itholakala izwe lonke. Kodwa kumelwe siyaqonda ukuthi kufanele sikwenze njalo, ukubonisa ukubekezela nokholo amakhono abo. Ekuqaleni kubalulekile ukuhambisana kanye nsuku zonke (3 amasethi) yayo. Kancane kancane, inani ezinikezwa zingandiswa ezingeni ukuthi wena okudingeka siyihlakulele. Ngakho kubalulekile ukwandisa hhayi kuphela ubukhulu kodwa futhi ukubulawa isikhathi izindlela.

Inguqulo eziyinkimbinkimbi ekusebenziseni

Yiziphi izinhlobo umsebenzi kuhlanganisa "Ibhande" isisindo ukulahleka? Ngokuhamba kwesikhathi, kufanele sinake ukuma ohlangothini. Isisetshenziswa kokusebenza kwalo simiswe ngalendlela lelandzelako:

• amanga ohlangothini, kanye kugcizelelwe izimisele ingalo e endololwaneni, futhi ohlangothini lateral we ngezinyawo;
• esitho yesibili kufanele alale okhalweni;
• imilenze kufanele igcinwe ndawonye.

Ukubhidliza izindlu kusukela phansi, kubalulekile ukuhlala liyogcina iminithi elingu-1. Udinga ukwenza 3 amasethi. Ngokuhamba kwesikhathi, sizokwazi ukwandisa isikhathi inani ezinikezwa. Kuyadingeka ukushintsha ohlangothini ngezikhathi ezithile. Lokhu kuyadingeka ukuqinisekisa ukuthi imisipha uthole umthwalo iyunifomu nxazonke emzimbeni.

izenzo Simple eziyoholela imiphumela emihle

Yiziphi ezinye izici ingafaka "yamajoka?" - ukuze uzivivinye ngokuba isikhamo sewayini? Girls ngokuhamba kwesikhathi, ungasebenzisa izenzo ezilula ukuze aphumelele lokhu kuqeqeshwa.

1. Ngokwamukela the yokubeka zakudala, ungavula ukukhulisa kho andla nyawo up, ubambe endaweni ekupheleni isikhashana.
2. Buciko isiqeshana lateral, avunyelwe ukukhulisa umlenze engenhla.
3. Ungasebenzisa ibhola ezemidlalo, ukugxila izandla yakhe noma izinyawo lapho kukhishwa ukuqeqeshwa.

Sanquma ukwenza umsebenzi "ibha"? Ezenye ukuthi ingatholakala ngaye, azibonakali ngemva inyanga eyodwa ukuze siqeqeshelwe. Yiqiniso, uma ukusebenza njalo ngendlela lefanele imishini. Ukuze uthuthukise umphumela, kufanele ucabangele indlela odla ngayo. Kufanele ukuzama ukuqeda kusuka ekudleni kwakho Muffin. Libuye engathandeki ukudla kusihlwa. Okuningi sibalo ukuthola toned ayidingekile.

Buhle buni obungaba has umsebenzi "Plank"? Izibuyekezo

Imiphumela ngaphambi nangemva ukuqeqeshwa, ngokuvumelana Izibuyekezo eminingi ingase nje hit. Kanjani babonisa?

1. Kwandisa kuyaqina kanye ithoni cishe yonke imisipha Imicu yotshani umzimba. Lokhu kusebenza futhi inkinga ezindaweni: izibunu, emathangeni, esiswini, emuva endaweni blade.
2. Ngokwe-nokubuyekezwa, ungakwazi balahle cellulite. Kungenzeka ngesizathu esilula ukuthi kukhona ngcono kokuphakelwa kwegazi ezicutshini.
3. It is uya emuva oluqinisayo. Futhi ukubabulala ubuhlungu, okuyinto ngokuvamile kwenzeka ngo esifundeni lumbar. Lokhu kungenxa kumiswa corset eqinile kwemisipha.
4. Lo msebenzi engenziwa osteochondrosis umgogodla.
5. Kuyoba ngcono kwamaphaphu imilenze emuva.
6. Uzonyamalala amafutha. Lokhu kungenxa yomsebenzi kwaqinisa ka kwezintambo zesivikelo sesifuba imisipha, ngokusebenzisa okuzokwenza ushise amanoni ngokweqile.

Yilokho umphumela umsebenzi has a 'umgoqo'. Izibuyekezo imiphumela ngaphambi nangemva ukusebenzisa ukubonisa ukuthi ukuqeqeshwa kuyosisiza ukuba nokhalo oluncane, esifubeni nokunwebeka futhi isesimweni esihle.

Izinzuzo wenza umzimba

Iziphi ezinye izinzuzo has lolu hlobo ukuqeqeshwa? Kukhona ezinye izikhathi ezimnandi, okuyinto zikhale.

1. Ukubulawa plate ohlangothini (1 indlela) kuzoholela ekulahlekeni kilojoule 12.
2. Ungakwazi ukuqeda yamafutha amaningi izandla futhi ezingafinyeleleki izikhala ingaphakathi.
3. amandla izotholwa emzimbeni wakho iyoba amandla eqinile ngaphezulu. Yebo, futhi ukuzethemba bayovuka kakhulu.

izincomo Okubalulekile ukuthi kuzosiza ukuze zithole imiphumela emihle

Kukhona ezinye izimo ezenza ngempumelelo ekusebenziseni "Plank". Imiphumela kuzoncika ngokuphelele phezu kwabo.

1. Breathe ngokulinganayo futhi ngomoya ophansi edingekayo. Chaza le micu imisipha esiswini akudingekile. umsebenzi kuphela edingekayo diaphragm.
2. Zama sizithibe ngesilinganiso phezu komzimba wakhe, iqembu umsipha ngamunye. Lutho sina wukuthi konke iqala ukuba Ache ngosuku olulandelayo. Zonke lezi zikhathi ezingemnandi zinyamalale uma ukuqeqeshwa kuyoba njalo.
3. Ekuqaleni, kuzoba khona umuzwa engakhululekile nobungqabavu. Imizwa enjalo ngokuvamile ababhekana nazo zonke zifiki, kepha esabeka kuwo akukho. Ngokuhamba kwesikhathi, konke kuyoba.

Rush ukuqaliswa ukuqeqeshwa akufanele kube

Ungakhohlwa ukuthi kukhona sina ngokwengeziwe ekufezeni ukuwuthukulula. Kodwa lezi kufanele uqhubeke kuphela ngemva konyaka wonke ukuqeqeshwa njalo. Lena sivivinyo fitbole lapho kugxilwa 4 amaphuzu. ukunakekelwa okukhethekile kuyadingeka wayibhinca V emise, lapho kubalulekile ukuthatha isikhundla sokuba inhloko phansi, ukugxila izindololwane. I-engeli phakathi kwemilenze nomzimba esebumba incwadi V Abantu bakholelwa izinto ezihlukahlukene.

Imiphumela kuyoba kakhulu zincike umthwalo futhi uhlobo wenziwa strip. Kwezinye izimo, kungase kube ngokwanele futhi amasonto amabili ukuze qinisa imisipha.

Ukudla kufanele kube lesifanele

Akufanele sibakhohlwe ngokudla. Kufanele kube lesifanele. Uma kungenjalo, ukuze kufezeke inhloso oyifunayo ngeke zisebenze. Kuyadingeka ukuba bangayeki iziphuzo carbonated kusukela ukudla okunamafutha, okunosawoti ngibhema. Kusukela Ukudla kufanele kususwe namakhekhe kanye ayi. Kungenjalo, uthole inzuzo akukwazi kusukela ukuqeqeshwa. Ukuphuza utshwala kuvunyelwe, kodwa ngesilinganiso kuyadingeka ukwazi. Uma uphuza ikhofi, akudingekile ukuba wengeze ukhilimu noshukela ke.

isiphetho

Planck - ekusebenziseni best for cindezela amantombazane. Nokho, kumelwe zikhunjulwe mayelana njalo inqubo ukuqeqeshwa. Asikho isidingo ngilihawukele ngokwakho, uma ufuna ukuthola imiphumela emihle esikhathini esifishane isikhathi. Landela zonke izincomo ngenhla, ukusebenza amasu, bese umphumela omuhle ngeke kuthathe isikhathi ukufika. Kuyinto sengathi ngabe inhlanhla ukuqaliswa izivivinyo ngobuchwepheshe ezilula kodwa eziphumelelayo.