Iindlela ezinokwenene nezithengiweyo zokulahlekelwa ubunzima ziqeqesho ekhaya. Ukuthandwa kwamagciwane okuqala ekhaya, mhlawumbi, ngeekhompyutheni zevidiyo ezinemizekelo edumileyo esinika ukuba benze "inkqubo yabo yemihla ngemihla" kunye, ngaphesheya kwesikrini.
Namhlanje, ukuzivocavoca ekhaya kuzuze ifomu ehluke ngokupheleleyo, udidi lwezakhono. Umfazi ngamnye wesibini ungumcebisi wezobuchule, ukuba uzame yonke into esuka kwi-kartial arts ukuya kumdaniso we-ballroom. Le ntshukumo ibangela iingcamango zethu kwinto yokuba, mhlawumbi, ukufaneleka emzimbeni akuyi kulahlekelwa ukubaluleka kwayo, ubuncinci de kubekho abafazi bafuna ukubheka i-100 (kungekhona iminyaka, kunye nezigidi).
Ukuzivocavoca
Sinikela ukuba wenze ukuzivocavoca ekhaya ukuphucula ukuma kwemigqa nemilenze.
- Ubude beembumba ububanzi bodwa, amadolo akhululekile, i-half-bent, i-stomach tightened, amahlombe aqondiswe. Yenza isiqingatha-squats, njengokungathi uhleli esihlalweni, kodwa ukude kube sekupheleni. Ngexesha lezikwelethi sithatha izandla zethu phambili ngokulinganisa okungcono. Sinamaxesha angama-16.
- Ukukhupha nokukhupha.
- Shiya umqolo ongasekhohlo, umlenze wokunene ugobile, i-right straight. Siphakanyiswa kwizwane, sivule phambili kwaye senze izikwele, sichithe isithende somlenze onemva. Ngoku ulungele, u-squat kwinqanaba elingemuva - ulungele umlenze wangaphambili, ugobe umva. Gweba umva wethanga. Sidibanisa imilenze kunye, izandla zihlala eziqhenqeni, zijikeleza emva sibuyela kwindawo kwiimilenze eqondileyo.
- Ngoku sitshintsha imilenze size senze umsebenzi owedlule ngaphesheya.
- IP - imilenze kunye, siphendulela unyawo olunene ngaphandle, sibalala, sibuyela kwi-FE. Siphambukisa umlenze wesobunxele kwicala, sikwele, buyela kwi-FE. Sinamaxesha angama-16.
- Yenza enye i-sit-ups efanayo, kodwa hlala kwi-squat ngelixa uhlala ezintathu ezincinci zokuhlala. Ekubeni, ukukhubazeka ekhaya akukwazi ukwenza ngaphandle kokunyusa umzimba, ufanele uyenze le mihla yokuhlala, engenako ukutshisa onke amanqatha kwiimeko ezinzima, ezinqeni. Senza amaxesha angama-8.
- Sithwala umlenze wesobunxele phambili, okwesibini ukufuphi, kwi-toe, bent. Umlenze wokunene uthathwa emva - umlenze uqonde, ubanjwe kwizwane. Siphindela kwi-IP - umlenze u-half-bent. Isisu sithwala, izandla phambi kwakho. Phinda amaxesha ama-8 kwaye utshintshe imilenze.
- Yenza i- sit-ups yangaphambili ukuya kwicala.
- Senza i-set - 4 izihlandlo esizenzayo ezinye izikwere eziphindwe kabini kunye nokubuyiswa komlenze emva koko nakwecala, amaxesha asibhozo senza izikwere emva nangasecaleni.
- Gubungela imilenze.
- Umlenze wesokunene ugcinwe phambili, umlenze wesobunxele uphindwa kwaye uqondiswe. Siphonsa umlenze wekhohlo kwaye wehla, sichukumise idolo lomgangatho. Ngomlenze wekunene sigcina ubunzima bomzimba. Senza amaxesha angama-8 ngomlenze.
- Ukuqinekisa lo msebenzi: ngelixa sikhankanya i-squat kwiindawo ezintathu zokuhlala ezincinane, ngoko sivuka, siyanciphisa imilenze kunye kwaye sibuyisela umlenze emva kwezikwere.
- Ngoku sihlala kunye neyinyathelo - senza umsebenzi owenziwe ngaphambili ngaphandle kwezinto ezincinci, izikwere zokutsala, kuphela ngokuxhamla imilenze kwi-FE. Ukuxhamla kunokwenzeka ukuba uthathe ezandleni zezithambiso okanye ukuphakamisa kwi-ascension eguqa idolo lomlenze ongemuva.