Ukuphila akukona umugqa, futhi akulawulwa ngokuphelele. Futhi into efana naleyo yenzeka kwezemidlalo. Nganoma isiphi isikhathi ezimpilweni zethu siyazungeza, siyasonta, siyasonta, njll. Nokho, ejimini, ngokuvamile sigxila ekuhambeni ngendlela eqondile, elawulwayo.
Ngemva kwalokho, siyazibuza ukuthi kungani sizilimaze ngokuzumayo sifuna okuthile esihlalweni esingemuva emotweni. Yebo, angisho ukuthi awusoze wazilimaza uma uqala ukwethula ukunyakaza okujikelezayo ekuqeqesheni kwakho, kodwa kungakusiza ulungiselele ngokuphumelelayo noma yikuphi ukusonteka, kanye nokuqinisa imisipha namalunga.
Uma usadidekile ungazi ukuthi ngiqonde ukuthini ngokushintshashintsha, ake ngikuchazele. Ukunyakaza okuzungezayo ukunyakaza lapho okuthile, ithambo noma isitho sonke, sizungeza i-eksisi eyodwa ende.
Lapha sikubonisa ukunyakaza okungu-5 ngokuzungezisa ukuze usebenze kulokhu kusilela.
Ibhola lomuthi liyahlaba
Lezi zifana nama-slams amabhola emithi avamile, kodwa ngokuzungezisa. Qala ngebhola lomuthi ohlangothini olulodwa lomzimba wakho kanye nezinga lokhalo. Bese uyithathe futhi uyijikelezise ngamadigri angu-180 emabhola ezinyawo zakho. Shaya ibhola phansi, ulithathe njengoba ligxuma, bese ulijikela ngenye indlela ngendlela efanayo.
ukuzungezisa ngamabhomu agqitshwayo
Lokhu kuvivinya umzimba kuhamba kancane futhi kulawulwa kakhulu kunama-slams emithi, futhi kuhle ekwakheni amandla ayisisekelo nokuzinza; ngaphezu kokujwayela umzimba wakho ukuthi ujikeleze ngendlela elawulwa kakhulu. Njengama-slams, gxila ekuphenduleni amabhola ezinyawo zakho izithende zakho ziphansi.
Ibhola Lomuthi Lateral Liphonsa
Ngebhola lomuthi ekuphakameni okhalweni, hlukanisa izinyawo zakho zibe ububanzi behlombe futhi ubhekane nodonga ngamadigri angu-45. Bese uvula amadigri angu-45, ujikijela emabhola ezinyawo zakho, uze ubheke odongeni futhi uphonsa ibhola kuwo. Gxila ekukhiqizeni amandla ezinqulwini zakho njengoba uphonsa ibhola odongeni.
ama-russian twist
Ama-twist ase-Russian ayindlela elula yokuhlanganisa kokubili umsebenzi ongemuva kanye nomsebenzi wamandla atshekile ohlelweni lwakho lokuqeqesha.
Zama amasethi ama-3 wokuphindaphinda okungu-20 ngebhola lomuthi, ama-dumbbell, noma i-kettlebell. Singakanani isisindo okwaziyo ukusibamba?
I-Palof ngokujikeleza
Qala endaweni yendabuko ye-Palof bese uvula ama-degree angu-45 ukusuka kokuthunyelwe lapho obeke khona ibhendi, ngenkathi ubambe isikhundla. Phinda futhi, zulazula emabholeni ezinyawo zakho njengoba usuka eposini futhi ubuyela endaweni yakho yokuqala. Kufanele wenze wonke amandla ngomongo phakathi nomnyakazo wonke.