Iintshukumo zomzuzu: Iintshukumo ezisi-7 kwiMizuzu esisi-7

Umxholo

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Xa kufikwa ekusebenzeni, uninzi lwethu lunekhadi elinye lokuzithethelela esidlala ngalo ngokuphindaphindiweyo: andinaxesha. Ukusuka ebantwaneni ukuya emsebenzini, "ixesha" sisithintelo sendlela esigcine uninzi lwethu ekunandipheni indlela yokuphila esempilweni. Ukongeza ulwazelelelo kubomi bakho obuxakekileyo, ndicwangcise ukuzilolonga ngokukhawuleza nangokusebenzayo okusekwe kwizinto ezisixhenxe eziya kukwenza utyebe kwaye womelele kwaye ziya kulunga kwindlela yakho yemihla ngemihla-nokuba kwenzeka ntoni. Ndikucela umngeni ukuba uthathe imizuzu esixhenxe elandelayo yobomi bakho kwaye utyale into efanelekileyo ... ngokwakho! * Yenza umthambo ngamnye umzuzu omnye, ngaphandle kokuba kuchazwe ngenye indlela* Ungaphumli phakathi kwemithambo 1. Iirokethi zesibhakabhaka: Yehla umva kwindawo eqhelekileyo ye-lunge kunye nonyawo lwakho lwasekhohlo ngaphambili, ngelixa ilungelo lakho libekwe ngokuqinileyo ngasemva. Emva koko, hlala phantsi (ngokungathi ubungumbaleki weOlimpiki) ngesifuba sakho ethangeni lakho kwaye ubeke isandla esinye kwelinye icala lonyawo lwakho lwasekhohlo. Emva koko, kuhambo olunye lokuqhushumba, qhuba idolo lasekunene kunye nezandla zozibini usingise eluphahleni. Emva kokuba umzimba wakho ukwandiswa ngokupheleleyo, buyela emva kwindawo yokuqala. Phinda kwakhona, kaninzi kangangoko kunokwenzeka kwimizuzwana engama-30, uze uphinde ngomlenze wasekunene ngaphambili. Ingcebiso yomqeqeshi: Ukuqinisekisa ukuma okufanelekileyo, qiniseka ukuba usasaza inani elikhulu lobunzima kumlenze wakho wangaphambili. Oku kuya kukuvumela ukuba wenze ukuzinza okukhulu kunye nokulinganisela kulo lonke isigaba sokuqhuma kwentshukumo. 2.Iibhotile zeebhotile: Beka iinyawo zakho malunga nesiqingatha esinye nesiqingatha ububanzi bamagxa ngokuhlukana, amadolo agobe kancinci. Yandisa ngokupheleleyo iingalo zombini ecaleni. Emva koko, yehlisa umzimba wakho ezantsi ugobe omabini amadolo ehla kwindawo egcweleyo ye-squat. Njengoko uphakama ubuyela kwindawo yakho yoqobo, qala ukujija esinqeni sakho ngasekhohlo. Iinyawo zakho ziya kuhlala ziqinile emgangathweni kwaye aziyi kujikeleza kunye nokujija komzimba. Buyela umva kwindawo yokuqala kwaye uphinde, ngeli xesha ujika ngasekunene komzimba wakho. Ingcebiso yomqeqeshi: Ukuze uzuze lukhulu kulo msebenzi, gxininisa ekuphefumleni kwakho. Ukuphefumla njengoko umzimba wakho usihla kwi-squat, ukhuphe kwaye unqabise indawo yakho yesisu njengoko uphakama kwaye ujija. 3. Ukunikezela ngesandla: Qala kwindawo yesiqhelo yokutyhala kunye nemilenze yomibini eyandisiweyo ngokupheleleyo emva kwethanga lakho. Emva koko, phakamisa isandla sakho sasekhohlo phantsi kwaye ufike ngaphezulu kwesokunene. Emva kokuwela isandla sakho sasekhohlo ngaphezulu kwelungelo lakho ukuze uqiniseke ukuba unxibelelana ngokuqinileyo nomgangatho ukuze uqiniseke ngokuzolula ngokupheleleyo nokwandisa i-deltoid yakho yangasemva (iqela leemisipha elibekwe ngasemva kwegxalaba lakho). Buyisa isandla sakho sasekhohlo ngasemva kwaye uphinde ngesandla sakho sasekunene. Enye into phakathi kwekhohlo lakho nasekunene kwimizuzwana engama-60. Ingcebiso yomqeqeshi: Ukuqinisekisa ukuba isinqe sakho sizinzile gcina iinyawo zakho ububanzi begxalaba zihlukene. 4. Vuka ukhanye: Qala ngokungqengqa ngomqolo ngengalo yakho yasekhohlo yolule ngokupheleleyo phezu kwentloko. Cinezela isandla sakho sasekunene emgangathweni ngamadolo agobile, iintende zeenyawo zicinezela emhlabeni. Sebenzisa uxinzelelo lwale mida mithathu ukuphakamisa umzimba wakho emgangathweni de ufike kwindawo yokuma egqibeleleyo nesandla sakho sasekhohlo solulelwe ngaphezulu kwentloko. Kancinci ukuhlehla umva ubuyela kwindawo yakho yokuqala. Kwakhona, uya kusebenzisa kuphela inkxaso yesandla sakho sasekhohlo kunye neenyawo zombini ukulawula umzimba wakho. Yenza le ntshukumo kwimizuzwana engama-30 ngesandla sakho sasekhohlo solulelwe ngaphezulu, kulandele imizuzwana engama-30 eyenziwe ngesandla sakho sasekunene. Ingcebiso yomqeqeshi: Kwezokhuseleko, yenza le nkqubo kancinci de uzive ukhululekile ukuhamba ngesantya esikhawulezayo. 5. Intlanzi eyinkwenkwezi: Yenza ijekhi eqhelekileyo yokutsiba ngamandla aqhushumbayo. Qala ngokuma ubude kunye neenyawo zakho kunye nezandla zakho zibekwe emacaleni akho. Okulandelayo, kwintshukumo enye ekhawulezayo yasentabeni emgangathweni iqhuba ijack yokutsiba phezulu kangangoko unakho. Ngokwesiko, i-jack jumping yenziwa kunye neenyawo zakho ezihlala kufuphi nomgangatho kuyo yonke indawo "yokutsiba" komsebenzi. Apha, injongo yakho kukuphakamisa iinyawo zakho phezulu kangangoko kunokwenzeka. Ingcebiso yomqeqeshi: Injongo yakho kubude hayi uphindaphindo kulo msebenzi. 6. Ukuqhuma kwebhooty: Qala kwilokhwe yendabuko ngeenyawo zakho zasekhohlo phambili omabini amadolo egobe kancinci. Beka izandla zakho ngokuqinileyo kuyo nayiphi na inyonga ukuqinisekisa uzinzo nolawulo. Emva koko, hlisa umzimba wakho ezantsi ushiye idolo lasekunene de ibe yifom ye-intshi enye emgangathweni. Emva koko kwisenzo esinye sokuqhuma, khaba isithende sakho sasekunene kwi-glute yakho. Emva kokuba "ukukhaba" wehla ubuye ungene emgodini kwaye uphinde. Yenza imizuzwana engama-30 ngonyawo lwakho lwasekhohlo phambili phambi kokuba utshintshele kwindawo yonyawo lwasekunene.Ingcebiso yomqeqeshi: Ukugcina ifom efanelekileyo, yenza ngathi amanzi e-ice athululwa phantsi komqolo wakho ukuwagcina ngokuthe ngqo kulo lonke uqeqesho. 7. Ukukhaba ikarati: Kwakhona, qalisa ngonyawo lwakho lwasekhohlo kwindawo efanelekileyo yokubopha ngamadolo. Phumla izandla zozibini ezinqeni zakho kwaye uhle ujonge ezantsi ungene ngokupheleleyo. Emva koko, qhuba isinqe sakho phezulu ngelixa usenza ukukhaba kwangaphambili ngonyawo lwakho lwasekhohlo. Emva kokugqiba ukukhaba, buyela kwindawo ye-lunge kwaye uphinde. Yenza imizuzwana engama-30 ngomlenze wakho wasekhohlo ngaphambi kokuba utshintshele ngasekunene kwakho.Ingcebiso yomqeqeshi: Musa ukujolisa ukukhabela ubude, kodwa ukuphinda-phinda. Njengokuba usiba nobuchule ngakumbi kwimithambo ubhetyebhetye bakho buya kwandisa ukuvumela ukuba ukhabe ukuphakama okuphezulu.

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