Ihlobo liyasondela kwaye kunye nalo, umnqweno wokubona umzimba wethu usebenza. Abo banengqeqesho ngakumbi, baya kuba phezulu kunye "ibhikini yokusebenza". Xa siziqeqesha ngamandla amaninzi, sizibekela usukelo kwaye silindele iziphumo, ukungaphumeleli akukho nto isemandleni ethu. Kwaye kukuba akukho nto icaphukisayo ngaphezu kokuphazamiseka okusinyanzela ukuba silutsibe uqeqesho. Okulandelayo, sicebisa uthotho lwe ukuzivocavoca ukuba unokwenza ekhaya, xa unexesha elincinane.
Silungisa ubhaka wethu, sithatha umxhesho wokutya ngaphambi koqeqesho, silungiselela ukuphuma endlwini kwaye kulapho sifumana umyalezo. Into "engxamisekileyo" engenakulinda iyasinyanzela ukuba silunqumamise uqeqesho. Into yokuqala esiyenzayo kukucaphuka, kude kube ngoku kulungile. Kodwa into yesibini bala ukuba lingakanani ixesha esinalo lokungacingelwanga libe lithuba.
Masithi kuhlala kukho ezo mithambo zisisiseko esinokubhenela kuzo, xa singenayo imizuzu embalwa. Ngoko musa ukuphaphazela! Uzibekele usukelo oluthile, yaye uya kulufikelela!
Imithambo yokwenza kwimizuzu embalwa
1. Ii-squats
Qala ngokwenza uluhlu lwe-squats. Unokwenza i-squats ezinzulu Imizuzwana ye50. Gxininisa kubuchule, ugcine umva omde kunye ne-trunk kwaye ujonge phezulu. Thatha umoya wakho ngokuchanekileyo kwaye uwenze ngamandla.
2. Tsiba ii-squats
Emva kwee-squats zokuqala, yenza olunye uchungechunge kunye nemilenze evulekile ngakumbi kwaye ukugqiba intshukumo ngokutsiba. Ikhonkco lokutsiba ngokuhla kwaye uphinde wenze enye Imizuzwana emi-50.
3. Imiphunga
Ukuma kunye nemilenze yakho ye-hip-width ngaphandle, yizisa umlenze wakho wasekunene ngaphambili, uguqe amadolo omabini kwi-angle ye-90-degree, kwaye ubuye. Yitshintshe ekunene nasekhohlo kwaye kwakhona, bamba i Imizuzwana ye50 de rigueur.
4. Ii-Push-ups
Ngena kwindawo yokutyhala, iingalo zakho zibe banzi kancinane kunobubanzi bamagxa ngokuhlukana. Yenza i-push-ups ugcine umgca othe tye ukusuka entloko ukuya ezinyaweni zakho kwaye uphumle. Ngokufanelekileyo, kufuneka ubambe imizuzwana ephawulweyo, kodwa yenze lula. Ukuba awukwazi ukuzenza kakuhle kuba awuqhelanga, phumla amadolo phantsi.
5. Abs
Yenza uthotho lwe abs eqhelekileyo, okanye wenze i intsimbi ezama ukubambelela 1 umzuzu opheleleyo. Ngokuxhomekeke kwixesha onalo, unokusebenza kwimisebenzi eyahlukeneyo ejolise kwiindawo ezahlukeneyo zemisipha yesisu. Ukuba awukwazi kakuhle ubuchule, ungazifunda ezi Iingcebiso zokuphucula amasikizi akho.
6. I-Lumbar
Lala ngesisu, wolule iingalo zakho ngaphambili, ngaphezulu kwentloko yakho. Thatha umoya kwaye uphakamise umboko. Bamba Imizuzwana ye3 kwaye phantsi. phinda ngexesha Imizuzwana ye50 kwaye uyaphumla.
7. Iibhiceps
Ngoncedo lwama-dumbbells athile, sebenzisa i-biceps ngendlela elula. Yima ngomqolo wakho omde, amagxa ezantsi nangasemva, kunye nesisu esisebenzayo. Bamba ii-dumbbells kwaye uvumele iingalo ziphumle ecaleni komzimba. Nje ukuba ulungile, jija iingqiniba zakho ngenye indlela, ekunene nasekhohlo, uzigcine zikufutshane ecaleni komzimba wakho.
ukunikezela ngaphantsi nje komzuzu umthambo ngamnye, kunye nokusebenzisa Imizuzwana eyi-10 ukuphumla phakathi kwabo, uya kuba usebenze umzimba wakho ngokupheleleyo. Khumbula ukuba le yitafile "yexesha likaxakeka". Oku akufuneki kuthathe indawo yoqeqesho lwakho lwesiqhelo, okanye olo luphawulwe ngumqeqeshi wakho phantsi kwazo naziphi na iimeko. Akukho zizathu!