Ezemidlalo nokuqina komzimba 2022, Okthoba

Ungasithatha kanjani isikhundla se-lotus: izinyathelo eziyi-10 (ezinezithombe)

Ungasithatha kanjani isikhundla se-lotus: izinyathelo eziyi-10 (ezinezithombe)

Yethiwe ngemuva kwembali ye-lotus, isikhundla se-padmâsana isenzo se-yoga esenzelwe ukuvula izinkalo futhi sithuthukise ukuguquguquka emaqakaleni nasemadolweni. Ngokombono wokomoya, yisimo esizolile nesithule esimema ukucabanga. Njengokuzivocavoca umzimba, kuvusa izinzwa emilenzeni nasemathangeni ngenkathi kuvuselela izitho zesisu, umgogodla kanye nomhlane ongaphezulu.

Ungayenza kanjani i-yoga (enezithombe)

Ungayenza kanjani i-yoga (enezithombe)

I-Yoga iyisiyalo esingokomoya sokhokho semvelaphi yamaHindu, amaBuddhist namaJainist. ENtshonalanga, lo mkhuba ungaphansi kakhulu komoya, ngoba ubheke kakhulu emihlanganweni yokuzivocavoca ngokususelwa ekulandelaneni kokuma okubizwa nge- "

Izindlela ezi-4 zokuba nesinqe esikhulu

Izindlela ezi-4 zokuba nesinqe esikhulu

Ukuba nesinqe esikhulu kungakwenza uzizwe uzethemba ngokwengeziwe futhi ube sexier. Uma ufuna ukufeza isinqe esikhulu esikhangayo, kunamasu ahlukene ongawasebenzisa ukufeza le nhloso. Qala ngokwakha inqubo yokuqeqesha amandla ukuze ube nemisipha eqinile ekhazimulayo, bese ulungisa imikhuba yakho yokudla ukuze usekele ukukhula kwemisipha futhi wehlise noma uthole isisindo njengoba kudingeka.

Ungawalahla kanjani amafutha esiswini ngokushesha kwabesifazane

Ungawalahla kanjani amafutha esiswini ngokushesha kwabesifazane

Izitolo zamafutha we-visceral noma amafutha esiswini atholakala ezungeze izitho futhi angakhuphula ubungozi besifo sikashukela nesenhliziyo kwabesifazane. Ngenhlanhla, amafutha we-visceral angancishiswa ngokushesha ngokudla okulungile, ukuzivocavoca nokunciphisa ukucindezeleka.

Izindlela ezi-4 zokudlala imicibisholo

Izindlela ezi-4 zokudlala imicibisholo

Ukudlala imicibisholo kuyindlela enhle yokuzijabulisa nabangane noma nabantu ongabazi. Ukuphonswa kweDart ngumdlalo we-finesse ongadlalwa yinoma ngubani nganoma yisiphi isikhathi, noma ngabe ukujabulisa noma ukuwina. Yazi kabanzi ngokusetha okuqondiwe, inqubo yokuphonsa imicibisholo nezindlela ezahlukahlukene zokudlala.

Indlela yokwenza i-teepee: izinyathelo eziyi-15 (ezinezithombe)

Indlela yokwenza i-teepee: izinyathelo eziyi-15 (ezinezithombe)

I-tipi yendabuko iyisakhiwo esikhulu, esiqinile esikhulu ngokwanele ukubamba umlilo nabantu abaningana ukuze bahlale kahle. Kungenzeka uhlale kuwo noma ngabe kuyashisa noma kuyabanda, futhi uma uqoqe izinto ezidingekayo ukuze wakhe, kuba lula ukuhlanganisa, ukuqaqa kanye nokuhambahamba, okwenza kube yindawo yokuhlala ekahle yokuphila.

Ungaba kanjani yi-nudist: izinyathelo ze-9 (ezinezithombe)

Ungaba kanjani yi-nudist: izinyathelo ze-9 (ezinezithombe)

Kunemihlomulo eminingi kakhulu ngempilo yobunqunu: ungalizwa ilanga emzimbeni wakho wonke, awunayo imigqa yesikhumba, futhi unokuzethemba okukhulu. Abantu abaningi bazizwa bakulungele ukuzama ubunqunu ngaphandle kokwazi ngempela ukuthi kanjani noma kuphi.

Ugijima kanjani isikhathi eside: izinyathelo eziyi-13 (ezinezithombe)

Ugijima kanjani isikhathi eside: izinyathelo eziyi-13 (ezinezithombe)

Ungathanda ukukwazi ukugijima amabanga amade futhi uthuthukise ukukhuthazela kwakho? Ungaqala khona manjalo. Mane wandise ukuzivocavoca ngakunye ngemizuzu embalwa, ukhuthazelele ubunzima bokuzivocavoca kwakho kuze kuphele. Uma ufuna futhi ukuthola isivinini, izivivinyo ze-plyometric kanye ne-sprints kuzosiza ukuqinisa umzimba wakho nokwenza ngcono ijubane lakho lokugijima.

Ungaba kanjani ngumpetha wama-Olimpiki (onezithombe)

Ungaba kanjani ngumpetha wama-Olimpiki (onezithombe)

Bambalwa abakwaziyo ukuba ngompetha bama-Olympic. Umgwaqo mude futhi unzima, kepha uma uphumelela kuzowufanele umzamo. Uma uzimisele ukunikela ngokusemandleni akho kwezemidlalo, ungaba nokuqina kwengqondo ukuze ube ngumpetha wama-Olympic. Futhi njengoba usuvele uphupha ngale ndondo, kungani ulinda isikhathi eside?

Izindlela ezi-4 zokwenza ama-push-ups

Izindlela ezi-4 zokwenza ama-push-ups

Awudingi ukujoyina amasosha ukuze ufunde ukwenza ama-push-up kahle. Ukuphusha okwenziwe kahle kuzokwakha imisipha esifubeni nasezingalweni zakho, futhi ungabunyusa kalula ubunzima njengoba uqina. Ukwenza ama-push-up alula awudingi lutho ngaphandle kwezingalo zakho nesisindo somzimba, futhi ungakwenza noma yikuphi, inqobo nje uma uthola indawo eyisicaba nendawo eyanele yokwelula.

Izindlela ezi-3 zokuthola i-abs echazwe kahle

Izindlela ezi-3 zokuthola i-abs echazwe kahle

Kunzima, noma kungenzeki, ukuchaza nokubeka ithoni eyodwa emzimbeni wakho. Uma ufuna ukudweba i-abs yakho, kufanele ulahlekelwe ngamafutha omzimba ngaphezu kokusebenza kubhande lakho eliyinhloko. Noma ngabe unemisipha eqinile, enamathoni, lokhu kuzoba nzima ukubona ukuthi ngabe ukhuluphele kancane yini.

Uhamba kanjani ekuhambeni: izinyathelo eziyi-13 (ezinezithombe)

Uhamba kanjani ekuhambeni: izinyathelo eziyi-13 (ezinezithombe)

Ukuhamba kuyindlela yokuhamba lapho kudingeka khona ukujwayela kanye nezinyathelo zezinyathelo. Le ndatshana izokuhambisa ezimisweni zokuhamba futhi ikufundise ukuthi ungayenza kanjani kahle. Izinyathelo Indlela yoku-1 kwengu-2: Amasu ngamanye Isinyathelo 1.

Ungasithuthukisa kanjani isikhathi sakho kumamitha ayi-1,600

Ungasithuthukisa kanjani isikhathi sakho kumamitha ayi-1,600

Ngomzamo omkhulu nokusebenza kanzima, noma ngubani angathuthukisa isikhathi sakhe kumamitha ayi-1,600, noma ngabe kuzoba umgijimi ongcono kunabo bonke esikoleni esiphakeme noma ukugijima amamitha ayi-5 000 (amamitha ayi-1,600 alingana nemikhawulo emi-4 yethrekhi).

Ungakusheshisa kanjani ukululama kwemisipha: izinyathelo ze-15 (ezinezithombe)

Ungakusheshisa kanjani ukululama kwemisipha: izinyathelo ze-15 (ezinezithombe)

Noma ngabe ufuna ukwakha imisipha noma ukwelapha imisipha elimele, kubalulekile ukuthi usebenzise amasu afanele ukuthola kabusha. Indlela yokuthola kabusha incike kulokho okudingayo ukuze uphinde uthole. Uma uqaqanjelwa wukuzivocavoca umzimba nokuzuza kwemisipha yakho, ukululama akusho ukuthi kufanele ulale embhedeni izinsuku ezintathu phakathi kokuzivocavoca kwakho ngakunye.

Ungayenza kanjani i-crossover dribble ku-basketball: izinyathelo ze-9 (ezinezithombe)

Ungayenza kanjani i-crossover dribble ku-basketball: izinyathelo ze-9 (ezinezithombe)

Ukushayela ngesiphambano kuyindlela enhle yokudonsa ukugqama kumvikeli. Umgomo wokunyakaza ukuzenza ngathi uqala ngakolunye uhlangothi bese uqeqesha umdlali wasemuva ukuthi asilandele, ngaphambi kokushaya ibhola ngokushesha kwesinye isandla nokudlula ngemuva komdlali wasemuva ebuyile.

Ungawagcina kanjani amehlo akho evulekile ngaphansi kwamanzi: izinyathelo ezi-7 (ezinezithombe)

Ungawagcina kanjani amehlo akho evulekile ngaphansi kwamanzi: izinyathelo ezi-7 (ezinezithombe)

Izibuko zokubhukuda zingaba nzima futhi zingangeni kakhulu emoyeni, okungazenza zingadingeki kubhukudi. Ukugcina amehlo akho evulekile ngaphansi kwamanzi kungacasula ulwelwesi lwamafinyila (emehlweni nasekhaleni), kepha kuyadingeka kakhulu. Ukujwayela umhlaba wasemanzini nokuhlanekezela okubonakalayo okudingekayo kubalulekile ukuchitha isikhathi ngaphansi kwamanzi nokugcina ngempumelelo amehlo akho evulekile phakathi nalolu phiko kuyisinyathelo sokuqala sokwazi.

Ungakwenza kanjani ukujima kweTabata: izinyathelo eziyi-12 (ezinezithombe)

Ungakwenza kanjani ukujima kweTabata: izinyathelo eziyi-12 (ezinezithombe)

Indlela yeTabata luhlobo lokuqeqeshwa kwesikhawu sokuqina okuphezulu okuhlala imizuzu engama-4, ngamasethi ayi-8 amasekhondi angama-30 lilinye. Isikhawu ngasinye sesibili esingu-30 sehlukaniswe izigaba ezi-2: imizuzwana engama-20 yokuqeqeshwa kanye nokuphumula okuyishumi.

Ungazikhulisa Kanjani Izinzuzo Zokusebenza Kwakho

Ungazikhulisa Kanjani Izinzuzo Zokusebenza Kwakho

Cishe zonke izinhlobo zokuzivocavoca zilungele ukubuyela esimeni kubantu abangavivinyi nhlobo. Faka uhlelo lokuzivocavoca njalo empilweni yakho ukuze wehlise isisindo, uqine, unciphise izingcindezi nezinkinga zempilo, futhi ukhulise izinga lamandla akho.

Ungayilungiselela kanjani ukuncintisana kwethrekhi nensimu

Ungayilungiselela kanjani ukuncintisana kwethrekhi nensimu

Kubalulekile ukuzilungiselela ngokomzimba nangokwengqondo ngaphambi komncintiswano wethrekhi nensimu. Zijwayeze izinsuku eziholela kumdlalo bese ubuza umqeqeshi wakho imibuzo eminingi ngangokunokwenzeka. Yidla ukudla okunempilo uphumule ngokwanele.

Ungagxuma kanjani phezulu (ngezithombe)

Ungagxuma kanjani phezulu (ngezithombe)

Ukugxuma kuyikhono elibalulekile kubadlali abaningi. Ukuze ukwazi ukweqa ngaphezulu, kufanele usebenzise izitebhisi ezandulela ukugxuma ukuze uthuthukise amandla akho. Lokhu kuzokuvumela ukuthi ukhiqize umfutho owenyukela phezulu. Futhi qeqesha ukuvumelanisa kwakho ukugcina umzimba wakho uqondaniswe futhi uqondisiwe.

Ufunda kanjani amasu eninja (anezithombe)

Ufunda kanjani amasu eninja (anezithombe)

Amasu weqiniso we-ninja afundiswa ekusithekeni okukhulu. Noma nini lapho i-ninja isungula inqubo entsha, wayibhala phansi kwi-makemono noma aphequlule izizukulwane ezizayo ze-ninja. Kunamasu athile we-ninja aziwa kangcono eNtshonalanga. Izinyathelo Ingxenye 1 kwezingu-4:

Izindlela ezi-3 zokwehlisa isisindo nokwakha imisipha kalula

Izindlela ezi-3 zokwehlisa isisindo nokwakha imisipha kalula

Ukwehlisa isisindo nokwakha imisipha ngamaphrojekthi amakhulu, kepha ngohlelo lokudla olunempilo nesimiso esisha sokuvivinya umzimba, ungazifinyelela kalula lezi zinhloso. Khulisa ukudla kwakho amaprotheni anempilo nama-carbohydrate ukuthola amandla owadingayo wokuzivocavoca nokuqeqesha isisindo.

Izindlela ezi-3 zokulapha izingcezu zesin

Izindlela ezi-3 zokulapha izingcezu zesin

Izicucu ze-Shin ukulimala okuvamile kwezemidlalo okwenzeka lapho kunzima kakhulu, ikakhulukazi lapho kusebenza. Ubuhlungu obubangelwa ukuqhuma kwe-shin buhambisana ne-shinbone futhi budalwa ukuvuvukala kwemisipha noma ukuphuka kwengcindezi. Ngokuya ngobukhulu bokulimala, ama-shin splints angahlala izinsuku ezimbalwa noma akhubazeke izinyanga.

Uyiphonsa kanjani kahle ibhola le-bowling: izinyathelo eziyi-10 (ezinezithombe)

Uyiphonsa kanjani kahle ibhola le-bowling: izinyathelo eziyi-10 (ezinezithombe)

Ingabe usaqala ngifuna ukwenza ngcono bowling umdlalo wakho? Uma ufuna ukudubula ibhola le-bowling kahle, udinga ukubambelela kahle ebholeni, inqubo enhle nokusekelwa okuhle. O, nawe uzodinga isikhathi nokubekezela! Ngokuphazima kweso, abangane bakho bazokwesaba amakhono akho amangalisayo.

Idlalwa kanjani i-basketball (enezithombe)

Idlalwa kanjani i-basketball (enezithombe)

Yasungulwa ngo-1891 nguJames Naismith, i-basketball ekuqaleni yayihloselwe ukugcina abafundi bematasa phakathi nobusika obubandayo. Umdlalo wokuqala ngqa wawungukuphonsa ibhola enetheni lokudoba elabe selixhunyaniswa nensimbi: uma isibhamu siphumelele, ibhola bese litholwa ngenduku ende ngokwanele.

Ungasithola kanjani isikhathi esihle kakhulu sokudoba

Ungasithola kanjani isikhathi esihle kakhulu sokudoba

Ukwazi ukudoba ngesikhathi esifanele kubalulekile ukuqinisekisa ukuthi ubamba izinhlanzi. Noma ngabe uthole indawo enhle kakhulu futhi unamagiya amahle kakhulu, ngeke ubambe lutho uma uza ukudoba ngesikhathi esingesihle. Kunezinto eziningi okufanele uzicabangele lapho uthatha isinqumo sokuyodoba izinhlanzi.

Izindlela ezi-3 zokunciphisa umzimba wakho

Izindlela ezi-3 zokunciphisa umzimba wakho

I-metabolism yakho yisilinganiso lapho ushisa khona amandla kusuka ekudleni okudlayo. Akubona bonke abantu abane-metabolism efanayo, yingakho imetabolism yabantu ababili kuyaqabukela ifane ncamashi. Njengomthetho ojwayelekile, noma kunjalo, okuncane futhi okusebenzayo ngokomzimba, ukushesha komzimba wakho.

Idlalwa kanjani iphuli: izinyathelo eziyi-7 (ezinezithombe)

Idlalwa kanjani iphuli: izinyathelo eziyi-7 (ezinezithombe)

Uma uqala amabhiliyade, uvame ukuba nomqondo wokuthi kungumsebenzi wobuciko ngoba amasu, amasu ngisho namagama asetshenzisiwe ahlukahlukene futhi acashile. Lokho kusho ukuthi, uma usuqalile, uzoba nobumnandi obukhulu ngeke ume! Izinyathelo Ingxenye 1 kwezingu-2:

Ungayibamba kanjani impungushe: izinyathelo eziyi-14 (ezinezithombe)

Ungayibamba kanjani impungushe: izinyathelo eziyi-14 (ezinezithombe)

Izilwane ezincane, ezidla omubi, ezinobuqili kanye nezidliwayo, izimpungushe kwesinye isikhathi zingaba yingozi kakhulu, ikakhulukazi kubalimi nakubantu abanezilwane ezincane ezifuywayo. Noma ngabe uyalunguza eqhugwaneni lakho noma uhlukumeza izilwane ezifuywayo, ukwazi ukuthi ungayibamba kanjani impungushe eyisicefe kungaba yikhono eliwusizo kakhulu.

Ungayelapha kanjani imisipha ye-trapezius ehlungiwe

Ungayelapha kanjani imisipha ye-trapezius ehlungiwe

Isishweshwe sakho siwumugqa wendwangu omile onxantathu otholakala ngaphesheya komhlane wakho, ohlangothini ngalunye lwentamo yakho. Ihamba ngomgogodla wakho, kusukela ngemuva kwentamo yakho kuye ezansi kwezimbambo. Izici eziningana zingaholela kusishweshwe esinezinkinga, ngokwesibonelo ingozi yemoto noma ukushayisana nomunye umdlali ngesikhathi somdlalo.

Ungayakha kanjani imisipha (yezingane)

Ungayakha kanjani imisipha (yezingane)

Izingane zifuna ukuqina ngezizathu ezahlukahlukene ezisukela ekufuneni ukubukeka njengeqhawe lazo eliyintandokazi noma ukufuna ukuba ngcono emdlalweni wazo owuthandayo. Uma bengakwazi ukusebenzisa ama-dumbbells baze badlule ebusheni, kunezinye izinto abangazenza ukwakha imisipha futhi baqine.

Ungadoba kanjani ama-bass anemishwe: izinyathelo eziyi-15 (ezinezithombe)

Ungadoba kanjani ama-bass anemishwe: izinyathelo eziyi-15 (ezinezithombe)

Ama-bass anemigqa ayizinhlobo zezinhlanzi ze-perciform zomdabu ogwini olusempumalanga yeNyakatho Melika ukusuka eFlorida kuye eNova Scotia. Lezi zinhlanzi zisuka emanzini acwebile ziye emanzini anosawoti futhi okuphambene nalokho. Ukudoba ama-bass anemigqa kuthandwa kakhulu - isampuli enkulu kunazo zonke ebanjiwe inesisindo esingu-37.

Ungaydoba kanjani i-crayfish: izinyathelo eziyi-12 (ezinezithombe)

Ungaydoba kanjani i-crayfish: izinyathelo eziyi-12 (ezinezithombe)

I-Crayfish itholakala emhlabeni wonke, ngaphandle kwe-Afrika, i-Asia Ephakathi kanye ne-Antarctica. Bangama-crustaceans amancane asemanzini angenamanzi anemilenze ecishe ibe yishumi. Kumnandi ukujabulela uhambo lokudoba i-crayfish njengomndeni, olungabanjwa kusetshenziswa izinduku zokudoba, izingibe ezikhethekile noma ngezandla zakho!

Indlela yokwenza i-ollie: izinyathelo eziyi-9 (ezinezithombe)

Indlela yokwenza i-ollie: izinyathelo eziyi-9 (ezinezithombe)

Noma iyiphi i-skateboarder engathí sina izokutshela ukuthi i-ollie iyindlela eyisisekelo yamaqhinga okushibilika e-skateboard. Eqinisweni, kuzoba iqhinga lokuqala olifundayo ku-skate yakho. Ungenza i-ollie ngenkathi umile, wehla ngomgwaqo, ukugwema izithiyo noma ukuqala amanye amaqhinga.

Izindlela ezi-3 zokwenza isicupho sikanogwaja

Izindlela ezi-3 zokwenza isicupho sikanogwaja

Noma ulahlekile ehlane futhi udinga ukudla, ufuna ukubamba onogwaja abahlasela igceke lakho, noma nje ufuna ukubamba ezinye, izingibe zezicupho kulula ukuzazi nekhono elibalulekile. Yize kunezindlela eziningi nokuhlukahluka, zonke izingibe zisebenza kumgomo wentambo oqina ngaphansi kwesisindo sikanogwaja.

Ungayifunda kanjani i-wing chun (enezithombe)

Ungayifunda kanjani i-wing chun (enezithombe)

I-Wing chun isitayela se-kung fu esigcizelela ukulwa okuseduze, izibhakela ezisheshayo, nokuvikela okusondele ukulwa nabaphikisi. Ungakwazi ukusimaza kalula umphikisi wakho ngalobu buciko bokulwa ngokwenza izinyawo, izinyathelo zokuzivikela nezicasulayo ezenziwe ngasikhathi sinye futhi uqondise amandla omphikisi kukusize.

Ungayidoba kanjani ipherch (enezithombe)

Ungayidoba kanjani ipherch (enezithombe)

Mhlawumbe ukujabulela ukudoba kwezemidlalo noma ukhetha ukuchitha intambama emnandi nomndeni wakho echibini lakho olithandayo. Kulokhu, ungadobela izigxobo inqobo nje uma uzihlomisa ngokufanele. Imvelo ayinakulindeleka, kepha ungenza ukubamba okuyisimangaliso uma wazi izindlela zokudoba futhi uma wazi imikhuba yale nhlanzi kahle.

Ungayenza kanjani imithambo yakho ivelele: izinyathelo eziyi-14 (ezinezithombe)

Ungayenza kanjani imithambo yakho ivelele: izinyathelo eziyi-14 (ezinezithombe)

Ungakhipha imithambo yakho kalula ngokusika ukuphuma kwegazi. Kodwa-ke, uma ufuna imithambo yakho ivelele nsuku zonke, kuzothatha umzamo wakho omningi. Ngokuya ngokuthi ufuna ukujabulisa abangane bakho noma ukuthola isibhamu sokwakha umzimba, sizokwemboza konke odinga ukukwazi ukwenza imithambo yakho ivelele.

Ungayifunda kanjani i-karate wedwa (enezithombe)

Ungayifunda kanjani i-karate wedwa (enezithombe)

Umkhuba wobuciko bokulwa uhle kakhulu emzimbeni nasengqondweni. Ngokuya ngokuthi uhlala kuphi, ungaba nobunzima bokubhalisa esikoleni esifundisa lezi zifundo. Kuyiqiniso ukuthi akukho lutho olungathatha indawo yesipiliyoni esitholwe ngaphansi kweso lomfundisi.

Izindlela ezi-3 zokufaka umatilasi womoya

Izindlela ezi-3 zokufaka umatilasi womoya

Noma ngabe uyokhempa, unomngani ozohlala khona ubusuku bonke, noma umane nje ufuna indawo yokulala, umatilasi womoya ungakulungela. Lesi sixazululo esisebenzayo sikuvumela ukuba ulale kahle ebusuku futhi uvuselele ngemuva kwalokho ukuze ungathathi isikhala.