I badanduluka, oko kuthetha - yayinkulu!

Oru okanye leMfundo Jikelele Uqheliso - kufuneka yonke into. Abantwana akhule abe abadala, izihlunu zabo amathambo lwakukhula kunye nobudala. Kodwa amathambo elide womntu ukuzalisekisa umsebenzi kunye izihlunu yayo intlama kwimilo elungileyo, kufuneka ijongane Ukuwisa yonke imihla. Kwaye oku, enyanisweni, akukho nto ngaphandle kokuqala indlela yophuhliso intshukumo umzimba uphela okanye ukubeka nje - isethi Oru.

Ukufudumala ekuseni emva kokulala

Akukho ashushu-up phambi kokuba ukuzilolonga enkulu akunakwenzeka - wacebisa abahlohli ukuqina aerobics. Kuyenzeka ukuba enyelisa naliphi na ilungu lomzimba (collarbone, iqatha, ngesandla, unyawo) okanye, ngakumbi ngokubanzi, overstrain. Lo mgaqo usebenza kuzo zonke iintlobo zemidlalo kunye yokuphila asebenzayo ngokubanzi. Ngentsasa elandelayo, qiniseka ukuba imizuzu engama-15-20 of Oru entsonkothileyo ebonakalayo:

1. izandla Mahi kumacala ahlukeneyo - izihlandlo ezili-10.
2. izandla Mahi kumacala ahlukeneyo kunye umzimba ithuba ukuya ekhohlo - izihlandlo ezili-10.
3. izandla Mahi kumacala ahlukeneyo kunye nebhunga waguqukela ekunene - izihlandlo ezili-10.
4. Mahi agobe izandla phambi esifubeni - izihlandlo ezili-10.
5. umzimba tilts phambili - izihlandlo ezili-10.
6. backbends zomzimba - izihlandlo ezili-10.
7. ISetyhula motion isinqe ukuya ekhohlo - izihlandlo ezili-10.
8. ISetyhula motion isinqe ukuya ekunene - izihlandlo ezili-10.
9. Sibuthumile phambili ngezandla eyolukileyo - amaxesha 20.
10. imithambo esiswini - engqengqe ngomqolo lakho, phakamisa iinyawo zakho phezulu - izihlandlo ezili-10.
11. Push-ups ukusuka emgangathweni - amaxesha 20.
12. Linegunya amathuba intloko ukuya ekhohlo - izihlandlo ezili-10.
13. Linegunya amathuba intloko ekunene - izihlandlo ezili-10.
14. ukuphefumla okubuyisela: uphefumle, impumlo, umlomo kancinci uwukhuphe - izihlandlo ezili-10.

Emveni kwezi zinto, kuya kuba lula ukuba ukubaleka ngekhilomitha okanye ezimbini okanye uthathe uhambe lwendalo nalo epakini waze umoya ezingakumbi.

Ngenkuthalo ukudlala, okanye oko kuthetha ntoni OSG kwintshukumo

Ukwenza imithambo kusasa, kufuneka abize okwethutyana. Emva koko uthathe unyango amanzi bodren'kiye baye emsebenzini, okanye kwezinye iimeko. Kodwa akukho ngokwaneleyo ophetheyo yemizuzu engama-20, ngakumbi kubantu abatsha, ezigazi amathumba ngemithambo. Kwaye ufuna kakhulu into, ukuphucula ifuthe emzimbeni.

Apha kuya kuba iingcebiso luncedo exabisekileyo abantu abanamava:

• Ukuba ezinxulumene nomsebenzi wezandla kwaye bachitha ixesha umbumbi nje, oku ke kukodwa mkhulu. iingxowa tsala, masithi ukuba uqeqesho.
• Ukuba unayo mome ofisi ungenzi nto, ngoko nge yure nganye umsebenzi kwi computer okanye amaphepha kuvuka kunye kneads. Kuyenzeka ukuba usebenzise imizuzu engama-10 leri ukusuka kumgangatho ophantsi ukuya phezulu umva. Okanye ukuphinda iintshukumo ezintsonkothileyo, ngubani sele uyazi.
• Ekuhambeni kwexesha yakhe free, lesidlo sasemini, ungakhathazeki amanga esitulweni okanye esofeni, uze ube umdlalo intenetya, kubaluleke ngakumbi ukuba kuwagxotha ekhatywayo.
• Emva emsebenzini, yiya kwi gym iyure nje 1. Kukho i umsebenzi-out kwi bar tye, nemivalo ngaxeshanye. Watsiba, wagidima, pootzhimaytes kunye bar okanye uyihlukuhle izihlunu kwi simulators. Nokulatyuza tonusnye umfutho ukuba ufumana uya kukunika amandla lula ukusingatha yonke imisebenzi yekhaya.

Yomnyazi, nokuqubha, yeembaleki kunye ukomelela, befuna imigama emifutshane, ibhola umdlalo, iringi ukujikeleza - le yokuchitha ngexesha leeyure emini kuya kukunceda ukuba womeleze impilo kunye mood nokuphakamisa ngokwasemzimbeni. Kwaye oku kubizwa ngokuba iincwadi ezintathu - Oru, nto leyo ithetha imithambo zophuhliso jikelele.

Kwandisa umthwalo, okanye umzi iadrenaline

Kaloku, ukuba baye bafunda ukuphila imithetho imisebenzi esebenzayo, kwaye ababhalise ngokubanzi naliphi na icandelo okanye iqela le zempilo, ngoku lixesha lokuba kuvuyisana nawe! Uya kwandula uqonde oko kuthetha ntoni na OSG. Kodwa alunakuzola umxakatho yethu. Ngapha koko, ukuba sandise ubomi esebenzayo, kufuneka wenze ngenkuthalo omzimba wabo. Kwaye ungaqala uqeqesho olulodwa:

1. Ukuba uye kwicandelo lezemidlalo kukulunga, umzimba okanye ukusebenza benemizimba (Nge, dumbbells, barbells), cela inkosi umfundisi lobuqu umthambo kwi algorithm lobuqu. Umntu ngamnye indlela yabo imithwalo.
2. Yandisa ukusebenzisa iiyure 1.5-2 ngosuku.
3. Ukuqinisa indlela yokusebenza "yemvelo" ngokuthe ngcembe, ngaphandle yozingiso. Kanye ngeveki, inyanga okanye ukongeza amandla. Le ngabanye. Umzekelo, ukuba namhlanje kuphakamisa bar eekhilogremu-20, emva koko emveni kweentsuku 10-30 kongeza iimina 1-2, ukuba kuhlabana-ups ukusuka amaxesha emgangathweni-20, emva koko emveni kweentsuku 10-30, yiya ku-30 zhimam.
4. Ngokuthe ngcembe, ukwandisa mileage kunye nexesha njengomtyibilizi. Entanjeni qiniseka ukuba ikhawuleziswe kuqeqesho unyamezelo.
5. Ukunqabiseka isiphumo. Ukuze wenze oku, -model impumelelo efunyenwe kwi kwinqanaba enye ngenyanga.

Kukho iincwadi ezininzi malunga nomba lokusekwa ebonakalayo yomntu, apho iindlela ezibanzi, kunye nokukhethwa abasebenzi zokuqeqesha i zichazwe ngokubanzi, yaye apho inkqubo ivuliwe ngokupheleleyo wabaqalayo sengqiqweni oko kuthetha ntoni Oru nasekuqiniseni midlalo.

A poorom-ka thina ehidtsey

Asingabo bonke ngaxeshanye siqonde ukuba yintoni na igama Oru. Ukubona le trohsimvolny mqondiso, wonke umntu usabela zazivelela. Ngamanye amaxesha abantu baqala encuma, ngenxa yokuba ucinga ukuhleka kungalawuleki. Ngoko ke. Loo ibinzana kwi ngeziqendu ezininzi kubonisa rzhach, ukuhleka, nondandihleka iinyembezi. Bekuya kuba enqwenelekayo sihlale isigqebelo nokuhleka kwabo ezibhityileyo ukuba njengezinambuzane ukwehla ukusuka ezililini zabo wayerhuqa uyarhuqeka yangasese. Ngokulambisa kume ibhulukwe blouses kwi indawo rastolstevshie naphezu The go hlafuna kunye sawo. Yinto kulinga ukuba athi kubo: "Vuka kusasa kwaye kwangoko nasemkhenkceni. Yiba smart kunye slim, kwimisipha inkanuko. Chitha ubomi babo ukuze kuxhamle ngokwabo, usapho kunye noluntu. " Kwaye kule meko intsingiselo yegama, elithetha OSG kufuneka nezi zinto zilandelayo - impilo, imfundo ngokwasemzimbeni kunye nemidlalo.