Ukususela ebuntwaneni sisazi ukuba ukusetyenziswa kwentsasa akusiyo kuphela indlela evukileyo yokuvuka, kodwa kunye nokuqala okukhulu ukuya kumhla kulabo abafuna ukugcina umzimba wabo ngezwi. Nangona ukuba ubunzima bokuzivocavoca kwimizuzu yeshumi-15 kuya kweyodwa, kuya kunceda umzimba ukuba uthathe inxaxheba emsebenzini, udibanise imisipha kwaye unike umrhumo we-vivacity usuku lonke olungcono kunekhofi ecocekileyo.
Indlela yokwenza imilenze yasekuseni?
Ukuzivocavoca okufanelekileyo kusasa kunemimiselo yabo ebophayo, ebalulekileyo ekugcineni, ukwenzela ukuba lo moya ofudumeleyo ulungele, kwaye awuxhatshazwa. Ngoko, imithetho ilandelayo:
- Ukuhlaja kufuneka kube mnene kwaye uqaphele, ukuba uyichitha phantse emva kokulala. Imithwalo enzulu ngeli xesha iya kuba nefuthe elibi kumsebenzi wentliziyo. Ukuba ufuna ukuqhuba ukuhamba kwe-mini ngexesha elihambileyo, ukususela ngelixa uvuka ukuya ekuqaleni komsebenzi, kufuneka kuthathe ubuncinane imizuzu engama-30-40.
- Umgaqo obalulekileyo uqhelekileyo! Yenza rhoqo imihla okanye ubuncinane amahlanu ngeliveki. Kuzo zonke iimeko, ubuchule buya kuba buphantsi.
- Kukulungele ukuqhuba ukuvuthwa kwasekuseni kunye nomculo ovuya - oku kuya kubangela ukukhanga kwakhe.
- Umrhumo olungeleyo kusasa uqala ngokufudumala kwaye uphele ngokulula - njengawuphi na umsebenzi owenzayo.
- Ubunqabileyo bokutshatyalaliswa kukuba kufuneka kuthintele onke amaqela omzimba, kwaye kungekhona nje imiba yengxaki. Kule meko kuphela kunokuqwalaselwa ngokuchanekileyo kwaye kugqibeleleyo.
Ukuba uqeqesha ekuseni, ukwandisa imetabolism yonke imini, okukuvumela ukuba ulawule ubunzima ngokulula.
KwiKhokhelo yoKusasa kweMasa
Ekuseni kufanele kube mnandi, ngoko kuyacetyiswa ukuba ukhethe inkqubo yokusetyenziswa kwentsasa ngokusekelwe kwizinto ozikhethayo. Yenza umsebenzi ngamnye kwisantya esilungeleyo ngo-8-10 ngokuphindaphinda kwiindlela ezi-1-2.
Ukuhlawulwa kwentamo:
- yenza ukuthambekela kwentloko emva-phambili;
- jikela intloko yakho ngakwesokunene uze ushiye kude;
- Yitshintshisa ngokukhawuleza kunye nentloko yakho.
Ukuhlawula amahlombe kunye neengalo:
- ukwenza ukujikeleza ngezandla ezilungisiweyo, ukudweba isangqa phambili phambili, emva koko;
- ukujikeleza amahlombe akho: kuqala okokuqala, ngoko kunye;
- Izibopho zeArms kwiingqungquthela kwizinga lesifuba, ukwenza ukuhamba ngokukhawuleza emva nangaphandle;
- ukujikeleza izandla kwisigxina se-elbow phambili phambili, emva koko;
- phinda usebenziso lwangaphambili lwezandla.
Ukuhlawula isitya:
- Ububanzi beenyawo ububanzi bodwa, iingalo ezinqeni, zenze iimbombo phambili, uzama ukuchukumisa iingalo zomgangatho;
- iinyawo ububanzi beemagxa, izandla ezisezinqeni, zenze ukujikeleza kwentsimbi;
- Iinyawo ngobubanzi bamagxa, izandla ezisezinqeni, zenze ukuthambekela phambili nangemva.
Ukuhlawula imilenze kunye neengxowa:
- ububanzi bomda ububanzi bendawo, iingalo ezinqeni; ukwenza ukujikeleza kwi-ankle kuqala kwelinye, koko kwelinye icala;
- phinda ngamalungu edolo;
- ukuphinda izihlanganisi ze-hip;
- ububanzi bomda ububanzi bendawo, iingalo ezinqeni; Landela amanyathelo ngeenyawo zakho (ngokunye);
- ukuhlala kuma-20 ngaphandle kokususa izithende phantsi, ukuya kwinqanaba ngamadolo angama-90, ukutsala i-pelvis emuva ukuba ufuna ukuhlala esihlalweni;
- ukwenza ukuhlaselwa kweklasi kuqala kokunye, ngoko ngomnye umlenze.
Ukwelula kokugqibela:
- uhlale phantsi, imilenze yodwa; Jonganisa omnye ngomnye umlenze kunye naphakathi, ugcine imilenze yakho kunye nomva ngqo;
- uhlale phantsi, uqubude phantsi kweenyawo zakho, unciphise umzimba emilenzeni uze ulula izandla zakho.
Ukuba ufuna ukucaca, unokufumana kwiividiyo ze-intanethi zezifundo zentsasa. Omnye wabo uqhotyoshelwe kule nqaku.