Njani le ntaba? Ukuzilolonga and Safety

Ngaphambi kokuba uqale ukwenza imisebenzi ukuze wolule le ntaba, phendula ngokwakho umbuzo, kutheni kuyimfuneko? Inkuthazo - legumbi ekuphumezeni nayiphi na injongo. Mhlawumbi ufuna ukuphucula ukuzolula yakho, kwaye umtya engumzekeliso - hayi nje kuphela, kwaye ixabiso inkqubela yakho. Kusenokwenzeka kunjalo, oko kukuthi unekhono kufuneka uphucule zakho ukuzithemba kunye "ukubonisa", zibonakala zingenalo practical ukusetyenziswa. Inkuthazo olongezelelweyo singaba kukuba ngenxa yoqeqesho ixesha rhoqo nakakuhle elide (kuya kufuneka uye phantse ngeyure nganye) uya nje kuba nako ukubonisa wonke umntu indlela ukwenza le ntaba. Le mithambo zenza ngendlela ethile elungileyo, kwaye ukusa kumkhamo othile kunye negalelo umzimba. Ngoko ke, okokuqala thina ezichaza iintshukumisa kunye nomonde kunye nokuzimisela. Njani na le ntaba? tips Ukuzilolonga kunye noKhuseleko - uya kufumana ngezantsi.

uthintelo ingozi

Funda ngocoselelo kakhulu kweli candelo. Akuzange ekhaya - i injongo enokufikelelwa, kodwa umthambo nenkani izaliswe komsipha, emva koko akuyi kuphila lula njalo, kwaye iintlungu unokuthatha iiveki. Ukuze uphephe oku, ukugcina ngomlinganiselo. Ukuvalwa nayiphi na intshukumo ezibukhali kwaye abonise ngayo intlungu. bonke imisebenzi eyenziwa ngokucotha, emva wakho ngqo, ngaphandle umgudu esibi uphakamisa. Yeka umzuzwana phambi kokuba uzive kwempixano, okanye okubi, iintlungu. intshukumo lakho - ukuba balumke kuyihlukuhla I umtya wokuqala ovelisa ekupheleni isikhundla kwisekhondi-30 ukuya kwimizuzu emi-2. ezintsonkothileyo olufinyeziweyo zingenziwa yonke imihla, kodwa uqeqesho epheleleyo iya kuba yanele 3-4 ngeveki, ngenxa yokuba umzimba kufuneka ixesha ukululama.

Makhe siqale. Apho nayiphi na training? Ne eshushu-phezulu, nina nithi, yaye niya kuba phantse kunene. Izihlunu kufuneka ukuzifudumeza up. Siqala ibhafu yamanzi ashushu, uze kuphela uqhubeke ukuya efudumeleyo-up. Landela imithambo yakho njengesiqhelo, ukususela phezulu ukuya ezantsi. Zalisa athu ezingenamandla, squats, iyaxhuma kunye intshukumo ambalwa aerobics dance. Ngoku siza ukuya kwindawo eziphambili: eli cebiso, indlela yokwenza le ntaba. Le mithambo zingenziwa zombini ngaphandle naziphi na izixhobo ezongezelelweyo, nokuthembela kwi into eqinileyo (nokuba itafile).

Nasemaxandekeni, ukutsibela kunye squats

1. Yima ngeenyawo zakho ngokubanzi kangangoko kunokwenzeka. Owa phambili, ngoko phantsi, injongo - ukuyiphatha umgangatho kunye iingalo zakhe. Xa azibone emva akuthethi bend! Ke uthinte umgangatho ngezandla zakhe ngumthombo encinane, ezama ukusasaza imilenze yakhe ebanzi kancinane. We ukulungisa.
2. Yenza kuhlaselo agudileyo kumlenze axhasayo, ebeka back yesibini kwaye ngaphandle uyigobayo. Gcina yokuma kwakho. Dlalisa kweso sikhundla, ukuzama uwise sezantsi kangangoko kunako. Guqula isantya.
3. ukuhlasela okufanayo bucala. Kuthathe ixesha kwi ngalinye kwicala, uze - roll ukusuka unyawo ngonyawo, ngalo lonke ixesha fixes ukuma ubuncinane ngesiqingatha somzuzu.

Ballet nakwimithambo

1. Leg uphakamisa ecaleni kwaye zikhokelwa kuyo, ezifana kwetafile, nto leyo eya endaweni yethu ballet Barre. Ngaphandle ayeguqa emva kwakho, yaye bend phambili, ekufuneka igcine le indawo a dlalisa kancinane. Zombini zozine ngqo! Phinda kwelinye icala.
2. Ukuqala isikhundla akatshintshi. Ukuhlamba kumlenze axhasayo, intshukumo agudileyo, emva ngqo, iinyawo kwi "kumatshini" a kuphambuka.
3. Yima kwi umlenze wasekunene, ekunene xhobani zithembele, umzekelo, phezu kodonga. Cwangcisa lakho lasekhohlo ngonyawo emva, ekhohlo ngesandla ulibambe kwamadolo. Siphakamisa oku phezulu kangangoko kunokwenzeka, sizama ngokupheleleyo kuzityeneneza. Phinda izihlandlo ezimbalwa, musa ukulibala ukulungisa isiphelo sikhundla. Thina ukuphinda, hayi "etsala 'umva namanye emlenzeni. Oku kwandisa ukusebenza lokuzilolonga kunye, ukongeza, uqinisa yaye umva. Ngoko ke, ekugqibeleni, uya kufunda nje kuphela ukwenza njani le ntaba. Ukusebenzisa ephawulekayo ukuphucula somzimba wakho.
4. Version Kumsebenzi ongaphambili kwabo Sendisicwaba kakuhle. Bow umlenze hayi ngenxa edolweni yakhe, neqatha. Umceli-mngeni iyafana: yokulungisa ngokupheleleyo umlenze. Kakade ke, hayi ingakumbi engqiyame phambili kwaye ayeguqa nomlenze axhasayo.

emgangathweni

1. Siya kuhlala phantsi. unyawo lwasekunene phambili, ekhohlo, waguqa, siqala umva. Flat emva bend phambili ngqo umlenze, bavakalelwa akhululeke. Thina ukwimeko ukuya kwimizuzu. 2 amaxesha amaninzi, kwaye ukutshintsha umlenze.
2. Imilenze zizala ngaphandle, ebanzi ngokwaneleyo, kodwa ude uzive ukhululekile nale meko. Ngapha koko, kuphela izihlunu ekhululekile na ongasa kakuhle. Kude abasiwa phambili, ungakhululekanga, kufuneka soboya kwi kwemilenze. Zama nelokuphumla hlala kwesi sikhundla kwimizuzu embalwa.

Ekupheleni koqeqesho zama ngenyameko ukwenza le ntaba. Musa ungayibaxi! Ngomonde ngenxa kunye ukunakekela, uya kuqaphela ukuba kancinane kancinane, kwaye banikwe inkqubela kuba lula veki nganye phantsi.