Indlela ukwandisa ukuphakama indoda ekhaya

Abantu ngokuvamile uhlushwa esifushane, ikakhulukazi amadoda. Nokho, inkinga kungakusiza, ngaphandle yeendleko ezikhethekileko zezimali, kodwa ezenziwe kahle imizamo.

Umangele kanjani ukwandisa ukuphakama indoda ekhaya, kulula ukusungula izimo lokhu kungenzeka ngaphansi kwazo.

Kufanele kuqondwe ukuthi ngokuvamile imbangela ukudla okungenamsoco, ukungawuvivinyi umzimba, umsebenzi ngaphandle kokuzivivinya noma kanzima, hhayi nje ufuzo. Ngisho nabazali izingane efanele ngokuvamile zikhule ukukhula ejwayelekile.

Ukuthola izindlela ukwandisa ukukhula, buyamangalisa isiqinisekiso sokuthi izindlela ezinjalo zihlukaniswe ezibukwayo (ie usebenzisa ezinye izindlela ungakwazi avele ephakeme kunalokho) futhi ngempela (ngokusebenzisa ezihlukahlukene izivivinyo).

Uma nje ukwenyuka kancane kubantu besifazane, futhi kulula ukususa. Okokuqala, isithende esiphezulu izicathulo (kodwa awukwazi ukugqoka izicathulo ne ezizibeni ukuthi abethela emhlabeni umlenze: it zibukeke sifushanise ubude ngezinyawo), amabhulukwe tight, kwekhanda okusezingeni eliphezulu.

Kodwa okubaluleke kakhulu - isimo lesifanele, ngoba incike isimo ukukhula emgogodleni. Uma kukhona eminye slouch, kubalulekile ukuqeda ke - nje wengeze ngamasentimitha ambalwa sokukhula.

Uma udinga ukwandisa ukukhula yomuntu, okokuqala kudingeka uvula lokho surely ingafinyelelwa. Phela, abantu abaningi bakwazile ukhule nge-avareji ka-amasentimitha ayishumi, amaningi - nakakhulu.

Ngakho, into esemqoka - esindayo. Kuyadingeka ukuqinisekisa ukuthi emuva uyisicaba, ukuze singathwesi slouch, hhayi kuphela ukuhamba, kodwa futhi ehlezi emsebenzini. Lapho uhamba, kulula ukuhlola - esandleni kufanele usikhiphe ncamashi ezinhlangothini kunokuba phambili njengoba bashukumiseleke ngokutshekisa.

Ukunquma, kanjani ukwandisa ukuphakama ekhaya, imenyu kufanele zishintshwe. Qiniseka ukuthi inyama nemikhiqizo yalo enhle, ikakhulukazi ushizi,-calcium eningi: a impahla yokwakha amathambo. izidingo zansuku zonke izithelo nemifino: ngamunye kubo - liyinqolobane amavithamini, ngaphandle lapho umzimba azizwa ukungakhululeki. Ekulesi simo, kokuba uyeke ukuchitha izinqolobane ku izinqubo, kodwa kudingekile kakhulu ukuze siqhubeke siphila. Ngakho-ke, udinga nsuku zonke ukuze adle isanqante eluhlaza vukuza, kodwa ngaso sonke isikhathi noma ukhilimu omuncu noma amafutha yemifino - ngaphandle amafutha, uvithamini A kabi ugxile.

Ungase futhi ubheke umkhiqizo othize kubagijimi abanale ukukhula okusezingeni eliphezulu - abadlali basketball, abagijimi, ababhukudi ... Qiniseka ukuthatha i-calcium. It angathengwa ekhemisi, futhi ingenziwa amaqanda igobolondo: ukuhlanza igobolondo amafilimu yasekhaya, ngqí uma okucolekile futhi uthathe kathathu ngosuku, mayelana isipuni, ziyoncibilika ngamanzi. imizuzu Ingcono amabili ngaphambi kokudla sokwetshisa calcium inqubo wokugaya ukudla. By endleleni, ukuze kugayeke ngokwayo, udinga cishe isigamu sehora ngaphambi kokudla baphuze ingilazi yisiphi isiphuzo - amanzi ahlanzekile, ijusi, izithelo, itiye.

Kodwa utshwala njengoba flash besikhashana esesuthi - nje ukucindezeleka. Kodwa ebusuku a sips ambalwa ewayini ezinhle obomvu kuyoba usizo - newayini elibomvu kuthuthukisa igazi ngenkuthalo ukukhiqiza amangqamuzana egazi abomvu. Kuyefana nasendleleni zonke izithelo obomvu nemifino, ikakhulukazi u-beetroot.

Into elandelayo yesimiso ukukhulisa ukuphakama indoda ekhaya, kuyoba nokuqedwa izinkinga ngenxa yobuthongo. Njengoba kuyintando kumaseli zihlukaniswe iphupho, okungukuthi, kukhona inqubo yokukhula, kufanele siqiniseke ukuthi iphupho esenamandla nokuzola.

Uma ngosuku kwakunzima, kwakukhona ekucindezelekeni, qiniseka ukulala ngemuva kosuku ezifana amahora okungenani eziyisithupha, futhi ngokufanele - eziyisishiyagalombili. Kunezinhlobo ezehlukene, kubalwa amakhambi abantu lekutfutfukisa ubuthongo, kufanele yakhetha, uma ubuthongo ompofu, kuphazamisekile, ngamaphupho esindayo.

Ukulala kumele-kanzima, okungcono - embhedeni wamapulangwe yomgogodla akusho bend. Esimweni lapho buyingozi likhetha ingalali - ohlangothini, udinga ayothatha umcamelo ekhanda akusho ehle, futhi kungaba ezingeni yomgogodla, okungukuthi, ukuze umzimba akusho ukusebenzisa amandla ukuze silondoloze ikhanda ngephupho.

Kubalulekile ukuqala ukuqina - umzimba unomuzwa wokuthi wanakekela futhi udlondlobale.

Into esemqoka, njengoba esigabeni sokugcina, okunikela elamukelekile - izivivinyo ezikhethekile ukwandisa ukuphakama kwakho.

Indlela elula, kodwa the ningi NEMPUMELELO NGAPHAKATHI - iphakama kubha. Ungenza ngokwakho ngokuphina noma emnyango, noma phakathi kwezindonga ephasishi.

Ukusebenzisa sokuqala nesibaluleke kakhulu ukwandisa ukukhula wathi bismuth. Udinga hang kubha hushazela njengoba ukusinda izandla kuphela. Ngokufanele - imizuzu 10-15 ukulengiswa ngamunye. Nsuku zonke, izikhathi eziningana ngosuku ukuba wenze izindlela ezimbalwa futhi hang kuze izandla kungukuthi buthaka.

Okwesibili - ephakamisa. Khulisa inombolo wokudonsa ups kancane kancane. Kumele siqale nge wokudonsa phezulu ezintathu kuya kweziyisihlanu ngesikhathi, kodwa ukwenza, uma kungenzeka, izikhathi eziyisihlanu kuya kweziyisithupha ngosuku. Ngokuhamba kwesikhathi, kufanele sizame ezandleni kubha ukusunduza, ukudonsa-up yona yayidinga umzamo omkhulu kakhulu, futhi ngaleyo ndlela elula yomgogodla.

Okwesithathu - vis nge ephakamisa imilenze. Ukuze ovundlile ibha iphimbo ukuze izintende abangu ijikiselwe nazo, ukuze uhambisane ezingeni emahlombe futhi ukukhulisa imilenze yakho i-engela 90 degrees. Hlala kulesi sikhundla uma nje wehluleka. Ngemva lonke esifushane, ukuphinda umsebenzi izikhathi 2-3.

Endaweni efanayo, ne ephakanyiswe izinyawo zakho, kubalulekile ukuba Pheqa umzimba ukuze ohlangothini, ngaphandle jerks, ngokushelela, bese uzama ukugcina ikhanda lakho endaweni eyodwa.

Lapho umzimba Kuthi namandla, ungazama elenga okuhlanganisa izinyawo wezimpahla. Ngokwesibonelo, amasaka ngesihlabathi encane. Nge sokuhlanganiswa kuyadingeka ukwandisa isisindo futhi ibenze izandla zakho phezu bar.

Ungase futhi uphakamise imilenze yakho, eguqa kubo emadolweni ukuze babengavumelani esifubeni ezingeni.

Donsa-ups kubha kudingeka wamakhefu ne push-ups. Nabo futhi, kufanele landa kancane kancane, ukuze imisipha esetshenziswa isigqi esisha, kabusha, some kabusha futhi kuqiniswe.

Enye indlela ngokuphindaphindiwe kungase kutholakale njengoba ukwandisa ukuphakama indoda ekhaya, ngokuthi gxuma eliphezulu. Isitatimende ezichaza iphuzu elithile, okuyinto i sa ukuthola uhlangothi, kufanele sifinyelele izikhathi eziningi kuze kube iphuzu zizomakwa. Yokweqa ukuqala ukugijima ngemilenze ezahlukene. Lapho Iphuzu liwukuthi ukuze uthole lula, okuhleliwe olandelayo ephakeme etholakala.

Uma kungenzeka ukusebenzisa odongeni ekhuphuka, kungenzeka ukwenza umsebenzi ekuthuthukiseni yomgogodla aphansi. In ukubuya, udonga angazamukela ezihlukahlukene ifenisha.

1.Odna (isib, kwesokudla) umlenze mayelana 3-4 ibha, izandla sinamathele odongeni ukuphakama emahlombe. Hlala phansi komlenze wakhe, kwesokunxele ukuthatha njengoba eliphezulu ngangokunokwenzeka futhi emuva. Umlenze ngamunye mayelana 5-6 izikhathi.

2.Stoya phansi ebhekene odongeni, izingalo phansi, uvuke izinzwane, ephakamisela zombili izingalo emaceleni, izintende ukuxhuma ibhulashi ukuhlanekezela izinhlangothi, elula - umoya. Emuva - exhale.

3.Vstat kokubili izinyawo 3-4 ibha odongeni, izandla ukuthatha njengoba eliphezulu ngangokunokwenzeka, ake imilenze. Hang ngomzuzu okungenani oyedwa.

4. Phinda umsebenzi 2.

Kuyadingeka ukwenza umzimba ngenxa yesixuku - izivivinyo ezifana uqinise kahle imisipha besisu, esifubeni kanye nasemilenzeni. Kuyadingeka lisithekile, futhi uma kungenzeka run. Ekuqaleni kuzoba iphelela mncane impela, amamitha angu-50, kodwa ngemva cishe inyanga kungasadingeki ukusebenzisa cishe isigamu sehora - ngamazinga angefani, ukuqinisa imisipha imilenze emuva. Ngokulandelayo, kubalulekile ukuba izinkinga uhlanga. Ekhululekile egijima entabeni noma indunduma, lapho ukusebenzisa njengoba fast ngangokunokwenzeka. Phinda izikhathi eziningana.

Ilokhu kudingeka wenze nemithambeka, jumping on the spot, amabhuloho, strings, evuna ezingalweni zakhe futhi imilenze, ngilulekela bands zenjoloba noma Expander: komunye umkhawulo eqondiswa ngezinyawo - wokudonsa yesibili njengoba eliphezulu ngangokunokwenzeka ... Futhi, lapho umzimba ngokuqina, qala visy phansi kubha ikhanda.

ukukhuthaza kakhulu ekukhuleni asebenzayo ezemidlalo imidlalo nge ibhola, ukugijima kanye ukubhukuda.