Indlela ukwakha ezimpundwini imithambo umntu okanye indawo apho imilenze zikhule.

Uxolo, kodwa esile amadoda akho ukuziyela ingqalelo. Kwelinye icala, kuba asiyiyo indawo watchable kakhulu. Kwaye phezu kwelinye - abaninzi nje baqhoboshele ukubaluleka. Nangento engento! Women - umbono eyahlukileyo. Ngaphezu koko, la madoda emva kwabo. Kodwa akukho namnye ongathi Roach eyomileyo okanye nomsila wondleke imvana. Ngoko ke hamba phambili - kwimfezeko.

Indlela ukumpompa up ezinqeni ndoda ingayalela kwaye bafundise kwiziko ukufaneleka, apho iintlobo kwezixhobo umthambo esilungiselelwe uphuhliso izihlunu ezahlukeneyo. Kuba abantu, athathe inxaxheba kwezemidlalo, uyacebiswa ukuba unamathele oluthile lokutya. ngenzuzo Caloric nga kwandisa ku 4500kkal. Yokudla kufuneka ibandakanye isixa elaneleyo iiprothini kunye neevithamini.

Indlela ukwakha ezimpundwini umntu ungaqalisi buhlungu? Kufuneka bathobele imithetho yenkqubo. Awukwazi kungqubana umgaqo imithwalo gradualness, kakhulu ukwandisa umthamo, ubunzulu nokuntsonkotha msebenzi. Kakade ke, sinikela ingqalelo izihlunu bakwamkelayo umthwalo omkhulu.

Indlela ukwakha ezimpundwini yendoda ngexesha elifutshane? Kuphela kwiiklasi rhoqo yonke imihla, umphumo kulindeleka apha kwiiveki ezimbalwa. Ukuba uba ngokwenene kungxamisekile kakhulu, yiya lokuthathwa iziyobisi kunceda ukwakha ubunzima kwezihlunu.

Indlela ukwakha ezimpundwini emntwini kwaye ayibi bhetele? Unako ukunceda ukutya esilungeleleneyo, leyo yayenziwe kuthathelwa ingqalelo ukusetyenziswa lweekhalori. Kakade ke, indlela yokuphila esempilweni, kungekho ukutya kunye nokusebenzisa kakubi utywala.

Indlela ukwakha ezimpundwini ekhaya? imisebenzi ezicetyiswayo lula ngokwenene ukwenza ekhaya, ukuba ukusetyenziswa yokwenza umthambo, akunakwenzeka ukuba nasiphi na isizathu. Ewe, kwaye nomsebenzi kufuneka kwenziwe lesidlo sasemini.

Uqheliso for ezinqeni.

Isifundo №1. Ukubethekisa.

Ukuqala isikhundla - izandla emva intloko yakhe, ehleli, Ingqiniba iinyawo ubuninzi umtshato ibekwe zamagxa-magxa. Yenza 20-25 Bouncing, ngaphandle engqiyame phambili. Izithende uthinte emgangathweni, indiza ithambile. Inani lwendlela -3.

Isifundo №2. Spring.

sikhundla Ukuqalisa - lunge unyawo lwasekunene, izandla ebhantini lakhe. Engqinibeni ukuya kwinqanaba impumlo. Ekhohlo unyawo phezu impumlo, waguqa kancinci. Ngexesha imizuzu enye enesiqingatha ukuba enze isindululo springy kuhamba ngonyawo lonwabu nje. Emva kokuphela ukuma ngeenyawo kutshintsha ngexesha elinye. Inani - 2 iiseti emlenzeni ngamnye.

Isifundo №3. Iitephu.

Ukuqala isikhundla - isinqe ukuthatha bend degree-45 lo umlenze kwi edolweni, izandla ukuba ukwayama esitulweni. Kwisithuba imizuzu isiqingatha esinqeni esiphezulu umva. Buyela ukuze ugcine ngqo, hayi engqiyame phambili. Tshintsha indawo umlenze. Inani - leeseti 2 emlenzeni ngamnye.

Isifundo №4. "Pistol"

Ukuqala isikhundla - iinyawo zamagxa magxa, isandla sasekhohlo ebhantini lakhe. ngesandla sokunene, ukuba ndayame eludongeni okanye esitulweni. Run 'ngompu "(ukuchopha) emlenzeni ekunene, ekhohlo wazolula phambili. Inani wahlala-ups kangangezihlandlo ezingama-20. I eliphezulu inqanaba uqeqesho, kokukhona kufuneka wenze bahlale-ups. Efanayo kumlenze ngasekhohlo. Xa usenza imithambo zonke unyawo stupnoy pivot ochukumisa emgangathweni. Inani - 2 iiseti emlenzeni ngamnye.

Isifundo №5. Abenze.

Ukuqala isikhundla - ehleli esitulweni, buthi ibhola (ekhatywayo, ngaske) phakathi kwemilenze. Compress kulo ngamandla ezona amaxesha ukuya ku-40. Lusala urhulumente wagxininisa imizuzwana 10. Inani amaxesha 3 ngaphandle hluleka.

Isifundo №6. Nezimo.

Ukuqala isikhundla - ndayame emva eludongeni, imilenze baphikele kwi engile yakho, izandla ebhantini lakhe. level Foot. Hlala kule ndawo ukuya okomzuzu. Ngaphandle ukufukuka, ukwandisa iinzwane ngaphandle, kwakhona sasibambezeleka ngomzuzu omnye. Ngaphandle ukufukuka, ukhankase iikawusi ngaphakathi, bahlale nje okomzuzwana. Inani - 2 ndlela.

Misa abanye phakathi ubonisa kwemizuzu 1.5. Phakathi Iiseti 30 - 40.

Le mithambo kuya kukunceda ukuba wenze iesile lakho nomtsalane ngakumbi kumabhinqa. Kwaye kholwa ndim, baya siyibulela! Isibini iinyanga zoqeqesho - kwaye iesile lakho ukumelana nayo.