Ngaba kunzima ukuvuka ekuseni? Ukufudumala kwasekuseni - yintoni eyokukunceda uqine kwaye uzive ukhawuleza ngamandla! Ngethuba lobusuku umzimba usetyenziselwa ukuphumla, kwaye "ukuvuka", ufuna i-gym encinci. Kwanenkqantosi elula kukukwenza uzive ungcono!
Kutheni sifuna ukufudumala?
Ukuba ukufudumala okuhle phambi kokuba uqeqesho aluphakamisi imibuzo, ke ukufudumala emva kokulala kubonakala kubantu bungekho mfuneko. Cinga nje: iiyure eziyi-7-8 umzimba uphumle, kwaye wenyuka, uhlamba uze usebenze okanye ufunde. Ewe, umzimba wakho udinga ukulungelelanisa usuku olusebenzayo ngendlela efanayo nokuqeqeshwa! Oku akuyi kukuvumela ukuba uvuke ngokukhawuleza, kodwa uphinde uphucule impilo yakho. Ukongezelela, emva kokusesikweni okungazithobeliyo kusasa, uya kuba namandla amaninzi ebomini - akumangalisi ukuba ukufudumala kwelanga kusasa kuthiwa "ukuhlawula"!
Njani ukuqhuba umsebenzi?
Kukulungele ukuqhuba ngokufudumalayo, phantsi komculo omhle kunye nesantya somdlalo. Ngoko ke, ndakanya umculo omnandi, okukuvuyisa, kwaye phambili:
- Ukufudumala entanyeni: phumeza intloko ehamba phambili kunye nangemuva (4 amaxesha), ngoko-ngakwesobunxele-kwesobunxele. Emva koko, yenza intloko iphendukele kumabini omabini (4 amaxesha) kunye nokujikeleza kwentloko kwisangqa - amaxesha ama-2 kwicala ngalinye.
- Oku kulandelelwano olufudumeleyo: imilenze ebubanzi beehlombe, izandla kumacala. Ukujikeleza isalathisi sesandla (4 siqhekeza kwicala ngalinye), ngoko-ke i-elbow kunye nehlombe (kulo mzuzwana umbhobho uzisa kumahlombe). Emva koko, yenza umsebenzi ofanayo kwimilenze: umlenze omnye ugoba emadolweni uze uholele ngaphandle, ujikeleze iqhagamshelo le-ankle kuzo zombini izihlandlo ezine, emva koko udolo, ngoko umlenze.
- Okulandelayo, kufuneka kube nokufudumala kunye nezinto ezilula: zikhangele phambili,
uzama ukufikelela kumgangatho, ulinde ke imizuzwana engama-30 ukuya ku-30. Ukusuka kwindawo efanayo, wandisa iingalo zakho phambi kwakho, gcina umqolo wakho ngqo kwaye ulula phambili ngaphambili, uze ufike kwicala lasekunene, uze ukhohlo. Emva koko, phakamisa, phindela emuva ngasemva, kwaye welula iingalo zakho kumgangatho emva kwakho. - Ekupheleni kokufudumala, kulungile ukucima emanzini amaxesha angama-10-20 - lo msebenzi ulungelelanisa umzimba wonke!
Lo mfudumala awunakwenzeka ukukuthatha ngaphezu kwemizuzu emi-5-7, kwaye nangomnye umatasa unokunika umzimba wakho inqaku elincinci kodwa eluncedo. Ungakulibali ukuba ngomhla we-1440 imizuzu - kunye nemizuzu emi-5 kuphela ngu-0.5% wexesha elipheleleyo losuku.