Sithanda ukukhalaza malunga nokuba akukho nto yokuba akunakuya kuyo nayiphi na uqeqesho , kodwa nakwikhaya. Akukho ndawo, ixesha, umgudu, uluhlu lwezikhalazo kwiofisi yasezulwini lungaqhubeka ngokusisigxina, ukuba loo nto ayizange ibe khona.
Apha, umzekelo, ukuzilolonga kwesisindo somzimba wonke kufuneka uchithe imizuzu engama-14 nesiqingatha. Ngokubhekiselele kummandla, ngoko yonke imithwalo yokuzivocavoca isisindo somzimba wonke awuyidingi ngaphezu kweemitha ezimbini, okanye kunokuba ummandla olingana nobude bakho kunye neengalo ezichanekileyo kwisithuba esifanelekileyo.
Kwaye ixesha ... Ewe, nangona ungenayo imizuzu eyi-15 kuyo yonke le mihla, unokuvuka kwimaminithi engama-20 ngaphambili, ukuze ulale ngamaminithi ama-5 kwaye usebenze nge-14 nemizuzu engama-half.
Ukuqeqeshwa kwexesha loqeqesho - ama-exercises ama-5 kunye nezijikelezo ezi-5. Emsebenzini - imizuzwana engu-25 phezu komsebenzi ngamnye, ukuphumla - imizuzwana eyi-10. Lo ngokwenene ungumzimba wokulahleka kwesisindo kuzo zonke iinxalenye zomzimba, kwaye uza kuzibona ukuthembeka kwento enjalo, ngokukhawuleza ukuba wenze ubuncinane isangqa esinye sesithandathu.
Ukuzivocavoca
- I-IP - emi, iinyawo zenyawo ububanzi bodwa, iingalo zigobile kwiintendelezo, iintende zivezwe zifana nomgangatho. Siphosa ngamadolo ngokunye, sifinyelele entendeni. Ukuba kukho imikhosi, pha kamisa iintende zakho eziphezulu, ngokubaluleke kakhulu, ungabanciphisi ngamadolo uze ungaguquli umva wakho.
- Sithatha ugxininiso lokulala, ukudonsa amadolo kwisifuba ngokusuka kwimizimba. Ingqolowa ide, isisu sitsalwe, imilenze iyaqondiswa ekupheleni.
- Salala ngasemva, imilenze i-half-bent kwaye iphakanyisiwe. Siphakamisa zombini iinyawo ngexesha elifanayo ekuphumuleni, kunye nokufuthwa sibahlanganisela ndawonye. Izandla ezinqeni okanye ngasemva kwentamo, isikhongo sinyanzeliswe ngokupheleleyo.
- Sigxininisa ubuxoki, iinyawo zifanekisela ukuhamba ngokuphakama kwamadolo.
- Salala phantsi, ngasemva, imilenze isolulwe, iingalo ngaphezulu kwentloko ngqo. Kwi-exhalation, senza ukuphakanyiswa komzimba ngokujika ngakwesokudla, kwaye kulandelelana ngokufanayo kwifuba elifanelekileyo ngamadolo. Xa sicinwa silala phantsi. Sifaka emacaleni omabini.
Phinda onke amaxesha amane ngokulandelanayo.