Kunzima ukudibana nomntu ongakaze athathwe kakubi kunye nomsebenzi wephepha lokutya. Ingxaki eqhelekileyo ingqungquthela, ebonakaliswa ngokuvuvukala, ubunzima kunye nentlungu. Ukuphucula imeko yakho kwaye uphephe ingxaki, unokwenza izivivinyo ze-intestinal peristalsis. Ukuzivocavoca umzimba kunceda ukwandisa ukutyunjwa komzimba, ukuphelisa uxinzelelo kunye nokungahambi kakuhle. Iziphumo ezilungileyo zinikezwa ngeentlobo ezahlukeneyo ze-gymnastics, i-cardio-loading kunye nemidlalo yemidlalo.
Ukuzivocavoca umsebenzi womathumbu kunye nokuqhaqha
Okokuqala ngeminye imithetho ebalulekileyo ekuqwalaseleni ukuphumelela koqeqesho:
- Kubalulekile ukuba uqhutywe ngemihla yonke imihla, kude kube ngumsebenzi webilini. Emva koko, kunokwenzeka ukuba usebenze kathathu ngeveki njengokukhusela.
- Ubungakanani bexesha lokuqeqeshwa akufanele kube ngaphantsi kwemizuzu engama-20. Kucetyiswa ukuba usebenze ngexesha elifanayo kwaye kukulungele ukwenza oku kusasa emva kokuvuswa.
- Ukufumana umphumo, ukwanele ukubandakanya kwiinkqubo ezixakekileyo ze-3-4 ukukhupha intlungu. Ngexesha elifanelekileyo, kufuneka litshintshwe zibe zikhetho ezinzima.
- Intshukumo nganye kufuneka iphindwe ngamaxesha angama-15-20.
Kubalulekile ukuba uqaphele ukuba izivivinyo zithembekileyo, zinike imithwalo kunye nezihlunu, ezikuvumela ukuba ulahle ezinye iisentimitha ezongezelelweyo kwaye usebenze izihlunu ze-press.
Izenzo eziphumelelayo zamathumbu:
- Iziphumo ezilungileyo zinikezwa ngumsebenzi wokuphumula . Sukuma uqonde, ubeke iinyawo zakho ngobubanzi bamagxa akho, kwaye ugcine izandla zakho ezinqeni zakho. Ukunyuselwa, ngokukhawuleza ukukhupha isisu, kwaye, ngokukhupha umoya, ukukrazula ngokungangoko kunokwenzeka. Bamba imizuzwana embalwa kwaye uzame kwakhona.
- Umzimba olula, kodwa osebenzayo wokunyakaza kwesilwanyana "ibhasikidi". Hlala kumqolo wakho, pha kamisa imilenze ukwenzela ukuba i-perpendicular to floor, uze uyibophe emadolweni. Gcina izandla zakho emva kwentloko yakho kwaye ubeke iingcambu zakho kwicala. Yenza i-twist latal, idibanise ibhokhwe kumadolo ahlukeneyo.
- Hlalani ecaleni lakho kwaye niphakamise ingalo yakho engezantsi, kwaye okwesibini iya kuhlangana nomgangatho phambi kwakho. Utshayela umlenze ochanekileyo. Phinda kumacala omabini.
- Hlala phantsi uze wolule imilenze phambi kwakho. Hamba phambili, uzama ukuthinta iinyawo ngezandla zakho. Yenza konke ngokukhawuleza, ngaphandle kokuhamba ngokukhawuleza.
- Yimani ngqo kunye neenyawo zakho kwinqanaba lephepha. Yithwala intlambo, uphakamise ingalo yakho, kwaye uyiphononise ekuhambeni.