Ukolula - Ukolula, ukuthamba kunye nokuboniswa omkhulu!

Yintoni ekufuneka enze yonke imihla ukuba imbaleki nganye? Kakade ezizodwa ngokolula imithambo izihlunu kunye nezimo umzimba. Nangona kunjalo, inkqubo ukuzilolonga ukuzolula ezikhoyo, lula kwaye luncedo kubantu bonke, nokuba kwinqanaba qete kunye nokufumaneka ixesha.

Igama American 'esolulela "- musani kuba ntonye segama elithi" yokunabisa "Russian, ngoko ukoyika kule kota ukuze kude ezingaqhelekanga, eyona nto iphambili, lo ke umongo efanayo.

Ngoncedo, ndisolulela umntu ngamnye ukuphucula kakhulu luthambe kwezihlunu nezokunyuka ezidibeneyo. Ukolula imithambo kwisistim, ingakumbi xa bagcina uqeqesho kwandisa ngokubonakalayo impumelelo yomsebenzi ngokwasemzimbeni ukuthintela iingozi. Eyona nto ibalulekileyo apha kukuba ukuba ungayibaxi, ukuphepha ukwenzakala ngexesha exercises ngokwabo, yaye ukwenza yonke into kancinane, ukubukela ngononophelo prisushivayas ukuba iimvakalelo zabo. Nokuba umthwalo encinane nezisezantsi awo ukuzolula, kodwa kwenziwa ngokuchanekileyo kwaye kancinane iya kunika nemiphumo emihle.

uthintelo ingozi

Siqala ukususela ekuqaleni!

Ndisolulela ukuba wenza imithambo efudumeleyo-up, kangangokuba xa imizimba yazo ukufudumala kakuhle kunye nezihlunu 'kuba lithambile yaye ezifudumeleyo. " Kwaba kuphela emva kokuba elungileyo, esebenzayo ashushu-up angaqala kunaba.

Eyona ndlela ilungileyo - kukuba ukwenza imithambo, ndisolulela ezintsonkothileyo emva koqeqesho amandla okanye umthambo aerobic - ukubaleka, ukuhamba, ukudanisa, umzimba.

izinto speed

umthambo Ukolula lwenziwa kuhamba ngonyawo lonwabu, utshintsho agudileyo ukusuka kwindawo enye ukuya kwenye. Akukho ntshukumo ngequbuliso! "Shenxela" kufuneka ngcembe, ukuphefumla bathuleyo izinto ezinzulu.

Kwaye ngoku ukwenza eyona - usuku ngalunye:

- Beka umlenze ngqo kwi esitulweni okanye esitulweni. Buyela akafuni ebezakusondela, yayame phambili. Xa sele kubukhulu, kodwa hayi kwempixano buhlungu, ukulungisa indawo imizuzwana embalwa. Senza into efanayo kunye unyawo yesibini. Ngexesha lo msebenzi, uwatwabulule i imisipha emva kwedolo esinqeni. Ngokuthe ngcembe, uya kwandisa ukuphakama lift umlenze.

- I umzimba ayinakolulwa, emi nkqo. Sithatha linyathelo elibheka phambili kangangoko kunokwenzeka. Enye ngqo umlenze. Ngaphandle ukutshintsha indawo lomzimba, kufuneka isitulo ukuze idolo yomlenze esixhonteleyo ngasemva, yachukumisa emgangathweni, okanye kufutshane kangangoko kunokwenzeka kumphezulu. Thina ukulungisa le meko. Kuyafana ke ukuba omnye umlenze. Exercise ejoliswe ekusoluleni imilenze kunye indawo zangasese.

- Lala ngomqolo yakho, agobe amadolo sakho sokunene nsinya ku esifubeni, ngoko ijijekileyo ukuya ekhohlo. Thina ubambe pose. Phinda omnye umlenze. A elungileyo umthambo ukuze umnqonqo kunye esinqeni.

- Hlala phantsi esitulweni. Ubuye kwaye uzakuqalisa emva kwesitulo ngezandla zozibini. Iinyawo ukusuka emgangathweni, yaphulwa, kunye ezinqeni isihlalo. Vala kufuneka ibe nkulu kangangoko kunokwenzeka, ukulungisa sikhundla. Exercise ejoliswe ekusoluleni ngasemva, emqolo, izihlunu intamo kunye namagxa. Kunjalo enye indlela.

- Ukuba kufutshane esitulweni benze umva isandla sakhe sokunene. Phakamisa unyawo ngasekhohlo, bagobe umlenze kwi entlanganweni kwedolo. Kwenzekile Ukwenziwa isandla sasekhohlo phezu amaqatha lasekhohlo kwaye bawuphakamisela nkqo phezulu. Phinda lo msebenzi kuba umlenze wasekunene.