Ngaphandle uma ungcweti kwezemidlalo futhi unethimba elikwelulekayo, kuyinto evamile ukuthi uzichaze ngokwakho izinqubo zokuqeqesha. Ukhetha imigomo yakho, uhlele izivivinyo futhi uhlele isikhathi esifanele sokuya ejimini. Futhi cha, akulula ukuzimela kanye nokwazi ubuthakathaka ongase ube nabo.
Uma unolwazi oluthile lwebhizinisi, uzokwazi ukuhlaziya kwe-SWOT okwenziwa yizinkampani. Into efana naleyo sizozama ukuyazi namuhla. Ungangitshela ukuthi amandla akho omzimba ayini kanye nobuthakathaka bakho? Uzomangala ukwazi ukuthi ngokwazi izinzuzo zakho, ungakhuphula ukusebenza kwezemidlalo.
Zihlole. Chaza indawo yakho yokuqala
Kukhona ezinye izivivinyo eziyisisekelo okufanele ukwazi ukwenza yebo noma yebo, kungakhathaliseki ukuthi ungumakadebona ejimini noma usaqala. Khomba kahle: squats ngesisindo sakho, ama-push-ups, amaphaphu kanye nokuguquguquka kwamahlombe akho.
Ngalezi zivivinyo uzokwazi ukwazi ukuthi buyini ubuthakathaka bakho bomzimba futhi uma unobubanzi obuhle bokunyakaza. Uma kwenzeka ungakwazi ukwehlisa i-hip yakho kakhulu kuma-squats, usuvele uyazi enye yezindawo zakho ongayithuthukisa ngokuqeqeshwa.
Isivivinyo 1: Squat ngesisindo sakho
- Ubufakazi: Yima ubheke odongeni imilenze yakho ivuleke kancane kunobude behlombe. Zehlise uye endaweni yokusquatting. Gcina isifuba sakho siphezulu futhi ubheke ukuthi amadolo akho alandela isiqondiso sezinzwani zakho.
Uma ungenayo ibhalansi eningi noma amadolo akho ezungeza ngaphakathi, unobuthakathaka okusebenza kuwo. Njengokungathi i-hip, i-back or ankles ayinikezi ukuguquguquka okwanele ukwenza i-squat.
Indlela yokuthuthukisa? Uma siqaphela ukuthi sinezinkinga ezithile zokuhamba emzimbeni ophansi, kufanele sisebenzise ukuvuleka kwezinqe ngokuzivocavoca okufana abahamba ngezinyawo. Ngokufanayo, kungase futhi kuthuthukise ukuguquguquka kwale ndawo uma senza izandiso ze-thoracic nazo i-foam roller.
Futhi-ke, insimbi ukuqinisa umnyombo.
https://www.youtube.com/watch?v=NmSu4gQc7lg
Isivivinyo 2: ama-push-ups
- Ukuhlolwa: Sonke siyakwazi ukwenza i-push-up, kodwa bambalwa kakhulu abayenza ngendlela efanele. Lapho wehla, kufanele ugobe izindololwane zakho ukuze wenze i-engeli engu-90º. Phinda izikhathi ezingu-10 futhi unake ukuthi izindololwane zakho zikhomba yini, uma amahlombe akho ebuhlungu futhi uma umhlane wakho uhlala uqondile ngokuphelele.
Uma kwenzeka unezinye zalezi zimpawu, inkinga izoba ku-triceps nomgogodla wakho.
Indlela yokuthuthukisa? Uma sithola ubuthakathaka enkabeni, kuzodingeka siqinise ngochungechunge lwamapuleti.
Ngakolunye uhlangothi, uma inkinga isemahlombe, kuzodingeka senze ukwelula nokuzivocavoca ngokujikeleza kwangaphandle. Okokugcina, uma siqaphela ukuthi iphutha lama-tripecs, sizokhetha ukuwathuthukisa ngomshini wezempi.
Isivivinyo sesi-3: ukuguquguquka kwehlombe
- Ukuhlolwa: Kuwumsebenzi cishe sonke esike sawenza, ikakhulukazi esikoleni. Uma ungakwazi ukufinyelela isandla esisodwa nesinye, ubheka umhlane ongaphezulu obuthakathaka, umgogodla obuthakathaka, kanye nezinkinga ze-hip ezingaba khona.
Indlela yokuthuthukisa? Lokhu kuhlolwa kusinika ulwazi oluningi mayelana nokuhamba nokuma kwamahlombe ethu. Uma ubona ukuthi ukuguquguquka kwehlombe lakho kuncane kunalokho ongathanda, sebenza emahlombe. Ukuze unciphise izinkinga zokuhamba emhlane wakho, yenza izivivinyo nge-Foam Roller.
Isivivinyo 4: amagxathu
- Ukuhlolwa: Njengoba kuboniswe kuvidiyo, kufanele wehlise umzimba wakho, ugcine isifuba sakho siphezulu futhi ugobise umlenze wakho wangaphambili ngo-90º. Uma uqaphela ukuthi unokuthambekela okuthile kokusuka kolunye uhlangothi kuya kolunye, noma uma idolo langaphambili lihamba phambili kakhulu, sibhekene nezinqulu ezinganyakazi noma amaqakala.
Indlela yokuthuthukisa? Kuzoba mnandi ukuthi usebenze ukuhamba kwamaqakala nge-Wall Drill.