Nakuba kubonakala sengathi sithanda ukuhlanganisa ukufaneleka kwethu, akudingekile ukuba kube njalo. Uma u-squat, uhlanza, ucindezela, futhi uhlanza njalo, cishe ulunge kakhulu. Okungafanele ukukhohlwe wukwethula amagxathu ezindleleni zakho zokuqeqesha. Ngiyazi ukuthi abantu abaningi bayabazonda (mina owokuqala), kodwa banentshisekelo njengama-squats.
Kungani kungekho muntu obuza ukuthi iyiphi i-rep max eyodwa yamagxathu? Uma uyibuka ngombono wokuqeqesha, iyindlela ephephile nesebenza ngendlela emangalisayo yokusebenza ama-glutes akho, ama-hamstrings, kanye nomgogodla. Amagxathu ayasebenza ku- thuthukisa ibhalansi futhi uqede ukungalingani kwemisiphas, ngaphezu kwalokho ukwandisa ukusebenza kwe-gluteal kanye nokuguquguquka kwe-hip flexor.
Ngenhlanhla, uma kuziwa kulo msebenzi, izinhlobonhlobo azinamkhawulo njenge-buffet ongayidla konke. Ukuze uphume ku-monotony yakho, sikufundisa izinhlobo ezi-5 zamaphaphu ezizokwenza kusebenze umzimba wakho ophansi ngendlela enonya. Ngiyakuxwayisa ukuthi uma uhamba kakhulu, kungenzeka ukuthi ngakusasa ungakwazi ukwehla ezitebhisini. Vumelana nomthwalo, ivolumu nokuqina.
ukweqa igxathu
Kulabo abacabanga ukuthi amaphaphu akudala alula kakhulu, ngikukhuthaza ukuthi wengeze i-jump! Awudingi ukugxumela phezulu kakhulu, njengoba isenzo senyonga ukuze uthole umfutho sizokunikeza isiqhumane esiqhumayo esifunayo. Qaphela ukuthi uhlale kahle, idolo liphume kancane futhi ugobe ukuwa.
Ihamba ngokususwa
Ngeke ucabange ukuthi amaphaphu alula ngemuva kokuhamba isigamu semayela ukwenza lo msebenzi. Ungakwenza epaki, ekamelweni lokuzilolonga, noma ku-treadmill. Ungabeki isivinini esikhulu kakhulu, futhi uzikhuthaze ukuthi wenze ibanga elingamamitha angama-500.
Lunge emuva
Uma ufuna ukuzuza isisindo esithile, lena inguqulo oyifunayo. Kuphephe kakhulu (futhi kuzinzile) ukwenza ilunge lokubuyela emuva. Beka isikhwama noma ibha ngemuva kwentamo futhi wenze ukuphindaphinda okuningana.
phambili
Amaphaphu angaphambili ngeke ashise izinqe zakho kuphela, kodwa futhi i-abs yakho ngeke ibone. Hlola, ngosizo lwesibuko, ukuthi idolo lakho alikho ngokweqile phambi kwesihloko sonyawo. Futhi umlenze wangemuva akufanele uwele ngemuva noma, gcina ama-hips aqondile.
I-Overhead Dumbbell Lunges
Uma ukuhamba kwakho kukuvumela, zama ukwenza amaphaphu nge-dumbbell ngaphezulu (ngengalo eyodwa noma ezimbili). Ungazenza uye phambili, emuva, ngokuskrola noma endaweni. Khetha inguqulo yakho bese wenza i-scapulae isebenze kahle ukuze ihlombe lingahlupheki.