Namhlanje kwi-TV unokubona ezininzi iinkqubo ezahlukeneyo, ezikuxelela imithetho yokulahlekelwa ubunzima. Mhlawumbi iphrojekthi eyaziwayo kakhulu yiyona projekthi "Yokulinganisa noNwabile". Abathathi-nxaxheba baqeqesha phantsi kolawulo oluqinileyo lomqeqeshi u-Anita Lutsenko. Siyabulela kwimigudu yakhe, abantu balahlekelwa bunzima obukhulu phambi kwamehlo ethu. Ngenxa yalokhu, izifundo zokufunda ngokuqina kunye no- Anita Lutsenko zithandwa kakhulu kubo bonke abafazi abafuna ukulahla iipounds.
Ukunyaniseka kunye noAnita Lutsenko: iingcebiso
- Ukunyamezeleka komzimba kuya kuzisa umphumo oyifunayo kuphela xa uqala ukutya ngokufanelekileyo.
- Kubalulekile ukusela ubuncinane ama-1.5 ilitha yamanzi imihla ngemihla, kuba kubaluleke kakhulu ukulahlekelwa isisindo.
- U-Anita Lutsenko uxela ukuba uqeqesho luya kunika imiphumo emihle, kuphela xa wenza njalo.
- Ukubona utshintsho kwisilinganisi sakho ngokwaneleyo ukunika uqeqesho ubuncinane imizuzu eyi-10.
Inkomfa yokuzivocavoca kunye noAnita Lutsenko
Umqeqeshi ucebisa ukuba naluphi na umdlalo wezemidlalo ukuqala ngokufudumala. Kufuneka kuthathe okungenani ngomzuzu. Oku kulungile ukuhamba nokusebenza kwindawo.
Ukuzivocavoca kakhulu kuAnita Lutsenko:
Squats
Lo mzekelo unceda ukuqinisa imisipha yeemilenze, kodwa kunye nezikhwelo. Ngethuba lokusetyenziswa, kubalulekile ukuqinisekisa ukuba amadolo awayi kuwela ezandleni zezinyawo kunye nezithende ezingaveli phantsi. Kwanele ukwenza ukuphindaphinda kwama-12. Ngokuka-Anita, ijubane elifanelekileyo lomsebenzi ngu: 4 imizuzwana nganye nge-1 squat.
I-Push-ups
Abasetyhini banokukwenza lo msebenzi ngokuwa ngamadolo. Into ephambili kukuba uqinisekise ukuba umzimba uphakamileyo. Ukwenza enye i-push-up, akufanele uhambe ngaphezu kwemizuzwana engama-4. Yenza malunga no-12 kwakhona.
Khuphuka kwinduli
Njengokuphakama, unokhetha ibhentshi, isiteji, isitulo okanye into enjalo. Ngalolu hlobo, uya kuqinisa imisipha yemilenze kunye neentambo. Kufuneka ukhuphuke uze uhla uye phezulu ukuya kwelinye umlenze. Ngenyuka enye kunye nokuzala kufuneka kuhambe kwi-4 sec. Kufuneka wenze okuphindwe kabini. Kubalulekile ukuba isithende asixhomeke ekuphakameni okhethiweyo.
Ukuphika (cindezela)
Lo msebenzi uza kunceda ukuqinisa imisipha yomzimba . Ngethuba lokuphakanyiswa kwe-hull, kuphuma imfucuza ejulile. Kubalulekile ukuhlala kwindawo ephezulu kwisithuba se-1 ngelixesha lovavanyo. Yenza okuyimfuneko malunga namaxesha angama-12. Ngokuqhelekileyo, ngokukodwa, kufuneka ushiye imizuzwana emihlanu.
Ezi zifundo ziya kukwanela uqeqesho lwemihla ngemihla, oluya kukunceda ukulahla iipounds.