Ungayifunda kanjani ngokushesha ukweqa intambo?

Ukwehlisa isisindo iphupho lawo wonke amantombazane. Futhi asikho isidingo sokuthenga imishini yezemidlalo ebizayo, uziqede ngokuzikhandla okukhulu. Kwanele ukuzihlomisa ngentambo futhi waqhuzuka.

Izinzuzo zokweqa intambo yomzimba

Uma sikhuluma ngqo ngezinzuzo zokuzivocavoca ngezintambo, kufanelekile ukugqamisa amaphuzu abaluleke kakhulu:

1. Lokhu ukusebenza okusebenzisa amandla kakhulu okuzokuvumela ukuthi wehlise isisindo. Ihora lokuqeqeshwa umuntu ushisa amakholori ayi-1000-1200.
2. Ukuzivocavoca okuhle kakhulu kwe-cardio, okungagcini nje ngokushisa amafutha, kodwa kuthuthukisa ukusebenza kwenhliziyo nesistimu ye-vascular, izitho zokuphefumula.
3. Ukuzivocavoca okwethulwayo kuthinta imisipha yemilenze nezingalo, isisu nangemuva, izinqe.
4. Intambo yokugxuma iyimishini yezemidlalo ehlangene futhi ayithathi indawo eningi yasendlini ekhaya, futhi ayibizi.
5. Intambo isiza ukunciphisa ivolumu emzimbeni ongezansi - isinqe nemilenze, futhi ithuthukisa ukuhlangana nokuqina, ibhalansi nomqondo wokulinganisela.
6. Intambo isiza ukuqinisa imisipha yeqakala neyezinyawo, ngakho-ke iyasiza ngesikhathi sokuvimbela ukulimala.

Futhi kungumsebenzi omnandi ngoba uthandwa kakhulu yizingane.

Ungagxuma kanjani intambo - inqubo yokusebenza

Abukho ubuqili obukhethekile maqondana nenqubo elungile yezintambo zokugxuma, kepha kufanelekile ukucabangela ama-nuances amaningi nobuqili:

1. Ngemuva kokugxuma, hlala ezinzwaneni zakho.
2. Lapho ugxuma, gcina umhlane wakho uqonde, cindezela izindololwane zakho emzimbeni.
3. Izinyawo kufanele zisontwe zivumelane nokunyakaza kwentambo.
4. Kuyafaneleka ukusebenza ngesigqi esifanayo, ngaphandle kwamajezi angazelelwe nokushintsha kwejubane.
5. Zama ukugcina isigqi sokuphefumula esifanayo.

Futhi yini ebaluleke kakhulu! Khetha ijubane, ugxile emizweni yakho, umzimba uqobo uzokutshela ukuthi usebenza ngamandla amangakanani.

Kungakanani ukweqa kwesisindo?

Kufanele kucaciswe zisuka nje ukuthi akusona isikhathi nobude obubalulekile, kepha ikakhulu ukwenziwa kokuvivinya umzimba. Ekuqaleni, kufanele weqe zonke izinsuku, ukuze umzimba ukwazi ukuphumula ngokuphelele, kepha into esemqoka ukunikeza ukuqeqeshwa okungenani izinsuku ezingama-2-3 ngesonto.

Ukuqala ukuzivocavoca ngentambo, kwanele ukwaba imizuzu eyi-10-15 ngosuku, ukhulisa kancane kancane isikhathi sokuqeqeshwa sibe yimizuzu engama-45. Kuzoba nesikhathi esanele sokulwa ngokugcwele ngokumelene nesisindo esiningi.

Inkimbinkimbi yentambo yokweqa yokwehlisa isisindo semilenze

Okulandelayo izivivinyo ezenza amasethi ama-3-5, ngesikhawu semizuzu emi-2.

1. Ukugxuma okukodwa. Sukuma ume uqonde, beka umhlane wakho ngqo - imizuzu emithathu, gxuma ngemilenze emibili. Into esemqoka ukungaguquli amadolo akho kakhulu bese uphumela ezinzwaneni zakho - zama ukusebenzisa imisipha yethole lakho.
2. Ukugxuma ukushintsha imilenze. Gxuma entanjeni, ushintshe ngokuya ngokushintsha kwemilenze, ugcine ibhalansi - into esemqoka okufanele uyikhumbule ukuthi lapho ugxuma, yehlisa imilenze yakho njengesibopho, kuthi lapho uziphonsa uqobo, hambisa imilenze yakho njengesikele.
3. Vivinya umzimba eziyisishiyagalombili. Beka izinyawo zakho ububanzi behlombe bese ugoqa iphini lokugiqa uqobo lwalo ngesigamu - lithathe ngakunye. Okulandelayo, zama ukuveza eziyisishiyagalombili emoyeni - suka ehlombe langakwesobunxele uye phambili esinqeni sokudla bese uqonda kolunye uhlangothi. Okusemqoka ngalesi sikhathi ukugcina imilenze yakho inganyakazi, ucindezele phansi ngezinyawo zombili bese weqa ngaphezulu kwentambo. Qeqesha imizuzu emithathu.
4. Ukugxuma komlenze owodwa. Sukuma ume uqonde bese uqala ukweqa, ushintsha umlenze wakho ngokugxuma ngakunye - kwesokudla, bese kwesokunxele.
5. Kuyanconywa futhi ukuthi wenze ukugxuma nokuphakama okuphezulu kwe-hip. Ekuqaleni, yima izinyawo zakho zihlukaniswe ububanzi behlombe. Okulandelayo, gxuma bese uzama ukuphakamisa idolo lakho phezulu ngangokunokwenzeka, ushintshe imilenze yakho, kepha hhayi ngasikhathi sinye. Ukuzivocavoca okunjalo kwenziwa ngokushintshana ngomlenze ngamunye.
6. Phinda kabili umkhuba - ngoguquko olulodwa lwentambo uqobo, kufanelekile ukwenza ukweqa okubili. Zama ukungagxumi kakhulu wenze ukweqa okungu-2 ngokuzungeza okukodwa kwentambo. Gibela lapho bese uhambisa kwesobunxele, bese weqa olandelayo uye kwesokudla.

Kwanele ekuqaleni nje ukunikela ngemizuzu eyi-15-20 ekuqeqesheni, kancane kancane unezela amandla nesikhathi sokuqeqesha.

Ukungafani nentambo yeqa

Ngezinzuzo eziphakeme zokuqeqeshwa ngentambo, banokuphikisana kwabo:

1. Lokhu ukukhulelwa kanye nesikhathi sokubeletha.
2. Ukhuluphele ngokweqile lapho odokotela bethola ukukhuluphala kwebanga lesi-2 nelesi-3.
3. Imithambo ye-Varicose nezinye izifo zemithambo yegazi, umfutho wegazi ophakeme.
4. Ngezifo zesistimu yemisipha, izinkinga ngamalunga.
5. Ukuhlaselwa yi-asthma nokuhamba kahle kokukhubazeka.

Akufanele futhi uqeqeshe ngesisu esigcwele. Kepha uma ungabaza, kufanelekile ukubonisana nodokotela ozokukhetha imvamisa nokuqina kokuqeqeshwa kwakho.

Ungayikhetha kanjani intambo yokugxuma yokuqeqeshwa?

Le nkinga kufanele isonjululwe ngomthwalo ophelele. Ngokuphathelene nezinto zokwenziwa kwezintambo, udinga ukuzikhethela, kepha ubude buyindlela ebalulekile yokukhetha.

Ukunquma ubude bayo obulungile kulula - thatha imikhawulo yentambo ezandleni zakho bese uyidonsela phambili ngokuya phansi. Ubude kufanele buxhumane naphansi - ubude obulungile bokuphakama kwakho.

Yima kunwebeka bese udonsela izingalo zakho phezulu - iziphetho kufanele zifinyelele ezingeni lamakhwapha. Ngenye indlela, ungakhetha imodeli enobude obuguquguqukayo, obungasetshenziswa yiwo wonke amalungu omndeni.

Kuyafaneleka futhi ukucubungula isisindo somkhiqizo - ezisindayo zifanele abagijimi abaqeqeshiwe, ezilula zabaqalayo. Naka ukwaziswa kwesibambo uqobo - izibambo ze-neoprene ezinama-notches zizoba kahle, ngoba izandla ngeke zishelele kuzo.

Kubalulekile ukugxila ezinhlotsheni zokweqa izintambo:

1. I-Expressway. Isiza ukwenza ijubane lokugxuma, inyuse ijubane lokuqeqeshwa, ibeka umthwalo olula emahlombe, kepha isiza ukwenza ukweqa okuphindwe kabili nokuphindwe kathathu. Ifanele kokubili ukufudumala nokugxuma okuyisisekelo.
2. Ukuzivocavoca umzimba. Isetshenziswa ngabadlali abangochwepheshe, abavocavoci bomzimba. Kuyasiza ukuthuthukisa ukuma, ukuthuthukisa ukuguquguquka, kungenziwa ngesikhumba noma nge-silicone, inayiloni.
3. Amamodeli wokweqa izintambo ngezinsimbi zokubala - isebenza ohlelweni lwezinhlelo zokwehlisa isisindo, ebungqingili, inesibali esakhelwe ngaphakathi sokunyakaza, ngaleyo ndlela ivuse imisebenzi yezemidlalo.
4. Izinhlobo ezinesisindo - ube nentambo yensimbi embozwe ngeyiloni, izibambo ezisindayo. Isetshenziswa kakhulu ngabasubathi, ibavumele ukuthi baqeqeshe ibhalansi nobuchule, kepha ngeke kusebenze ukuthuthukisa ijubane elisheshayo.
5. I-Twister yeqa intambo - elilungile izingane nentsha. Ingqikithi yayo ilele ekutheni iboshelwe emlenzeni wangakwesokudla noma kwesobunxele bese ivulwa, bese beqala ukugxuma. Ibhetri isebenza, ifakwe amazinga amaningana obunzima.

Ukukhetha, njengoba sikwazi ukubona, kwehluke kakhulu, kubalulekile ukukhetha ngokwezidingo zakho nezinga lokuqeqeshwa kwakho.

Izibuyekezo zokwehlisa isisindo somzimba

Intombi yami yasekolishi nsuku zonke yeqa izikhathi ezingama-200 futhi umphumela umane umangalisa. Ungumama wezingane ezintathu, kepha eneminyaka engama-50 unesibalo esihle kakhulu. Angikafiki kuleli zinga, isisusa kanye nesibonelo kuphambi kwamehlo ami.

Alesya

Ngigxuma nsuku zonke imizuzu eyi-15 futhi ngizama ukudla ukudla okunama-khalori aphansi. Ngenxa yalokho, ezinyangeni ezintathu kwathatha u-4 cm okhalweni, futhi isisu saba isicaba, njengaphambi kokuzalwa. Ngeluleka wonke umuntu ukuthi aqale ukuqeqeshwa ngentambo, iseluleko kuphela ukuthi uma isifuba sakho sikhulu, khona-ke kungcono ukuzijwayeza ibhodi lezemidlalo.

Lika

Ngenza ukuzivocavoca ngezintambo kane ngesonto. Ngenza imizuzu engama-40 - imizuzu emihlanu yokugxuma okukhulu, futhi ngemuva komzuzu wokuphumula, ngiyajabula nje ngomphumela, ngoba ngikwazile ukwehla ngamakhilogremu ayisithupha ngenyanga. Kepha lesi sibalo siphinde saqina ngokusobala, ikakhulukazi okhalweni nasesinqeni.

UTamara

Ngiziqeqeshela ekhaya ngensimbi kanye nentambo, ngiyazishintshashintsha nsuku zonke, bese ngizama ukuzakhela amakilasi ngokwawo ngesilinganiso sehora. Imiphumela namanje ibuthakathaka, kepha ukukhanya okuncane sekuvele kuzwakala emzimbeni. Ngibheka ukuphelela nokujwayela ukuqeqeshwa njengezinto eziyinhloko ezisiza ukuba kube ngokusemandleni akho.

UBarbara

Ngingasho ngibe nesibindi kimi - ngehle amakhilogremu ayi-14 ngenyanga nohhafu, yize ngagxuma izikhathi eziyinkulungwane nsuku zonke. Izandla nezinyawo zawa ngesonto lokuqala, kepha kwesibili kwaba lula kakhulu, futhi umphumela onjalo ungudumo olukhulu kimi.

UKaterina

Intambo yejump iyimishini yezemidlalo engcono kakhulu ongayithola ekubelethweni, ekulimaleni, ukuze ubuyele esimeni. Kuthatha isikhala esincane, abaningi bangakwazi ukukhokhela intengo yayo, kepha akufanele wenze nje kuphela ukweqa intambo - ukudla kanye nohlobo olufanele ngeke kukuvumele ukuba ube namandla kuphela, kodwa futhi nokuba nesibalo esihle, ngaphandle kwezindleko zezimali nezesikhathi ezingadingekile.

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