Ukuzilolonga oku-3 ukunciphisa isinqe sakho ekhaya
Umxholo
Ukuzivocavoca esinqeni kukwanceda ukuqaqambisa izihlunu zesisu, ukwenza isisu siqine, ukongeza ekuncedeni ukuphucula inkxaso yomqolo, ukukhuthaza ukuphuculwa kwesimo kunye nokuthintela iintlungu zangasemva ezinokubangelwa kukutyeba kakhulu kunye nobuthathaka besisu.
Ukuze le mithambo iqale ukusebenza, kubalulekile ukuba ukwenziwa kwemithambo kuyanceda ukukhawulezisa imetabolism, njengokuhamba ngokukhawuleza, ukubaleka, ukuhamba ngebhayisikile, kwaye kubalulekile ukwenza imithambo yomeleleyo kwaye ube nokutya okusempilweni nokwaneleyo injongo.
Imithambo emi-3 yokuqinisa esinqeni enokwenziwa ekhaya yile:
1. Isisu esisemva
Umntu kufuneka alale ngomqolo, agobe amadolo kwaye abeke iinyawo zawo phantsi. Emva koko, ngaphandle kokuyinyusa intamo, phakamisa kancinci umzimba, isisu esiswini kwaye wolule iingalo phambi komzimba, uzama ukuchukumisa isandla sasekunene kunyawo lwasekunene emva koko isandla sasekhohlo kumlenze wasekhohlo, elinye ngexesha. Kuyacetyiswa ukuba wenze iiseti ezi-3 zokuphindaphinda ezingama-20 okanye ngokwesikhokelo sobuchule bemfundo yezomzimba.
2. Umnqamlezo wesisu
Ukwenza lo msebenzi, umntu kufuneka alale ngomqolo, agobe imilenze kwaye awelele umlenze komnye. Emva koko, thatha ingqiniba ejongene nomlenze ogobile, wenze iiseti ezi-3 zokuphindaphinda ezingama-20 okanye ngokwesindululo somyaleli.
Ukunyusa ubungakanani balo msebenzi, imilenze inokuxhonywa emoyeni, malunga ne-90º, kwaye omabini amacala anokusebenza ngaxeshanye, ngokungathi umntu ebeqhuba ibhayisekile.
3. Isisu kwibhola
Olu hlobo lwesisu lwenziwa kusetyenziswa ibhola yepilates. Ngenxa yoku, umntu kufuneka ayishiye ibhola, exhasa emazantsi omqolo, kwaye emva koko enze intshukumo yesisu, uhlala esenza ukuthinteleka kwezihlunu zesisu.
Iingcebiso ngokubanzi
Ukuzivocavoca kokunciphisa isinqe kunokwenziwa imihla ngemihla kwaye ubunzima kufuneka bunyuswe ngeveki nganye. Umqeqeshi unokucebisa uluhlu olupheleleyo lokuzivocavoca ukuphucula ukusebenza, kodwa ukongeza kwimithambo, kubalulekile ukuba ungatyi kutya okunamafutha neswekile, okanye ukusela iziselo ezinxilisayo. Jonga ezinye iingcebiso zokwehlisa isinqe.
Nazi ezinye iingcebiso zokondla ezinokukunceda ufumane iziphumo ezingaphezulu:
Iimpapasho Ezinomdla
I-WTF: I-Creepy Dudes Yamkela ukuKhangela ngokufihlakeleyo kwiXesha labo loMsebenzi