Ihlobo liyasondela futhi nalo, isifiso sokubona umzimba wethu usebenza. Labo abanesimilo, bazoba phezulu ne "i-bikini yokusebenza". Uma siziqeqesha ngokukhulu umfutho, sizibekela imigomo futhi silindele imiphumela, ukufeyila akukhona emandleni ethu. Futhi wukuthi akukho okucasulayo njengokuhlehla okusiphoqa ukuthi seqe ukuqeqeshwa. Okulandelayo, siphakamisa uchungechunge lwe umzimba ongakwenza ekhaya, uma unesikhathi esincane.
Silungisa ubhaka wethu, sithatha isilinganiso sokudla ngaphambi kokuqeqeshwa, silungiselela ukuphuma endlini futhi yilapho sithola khona umlayezo. Okuthile "okuphuthumayo" okungakwazi ukulinda kusiphoqa ukuthi simise ukuqeqeshwa. Into yokuqala esiyenzayo ukucasuka, kuze kube manje kuhle. Kodwa into yesibili bala ukuthi singakanani isikhathi esinaso ukuze okungalindelekile kube yithuba.
Ake sithi kuhlale kukhona lezo zivivinyo eziyisisekelo esingaphendukela kuzo, lapho singenaso isikhathi esingaphezu kwemizuzu embalwa. Ngakho ungathuki! Uzibekele imigomo ethile, futhi uzoyifinyelela!
Ukuzivocavoca okufanele ukwenze emizuzwini embalwa
1. Izikwele
Qala ngokwenza uchungechunge lwama-squats. Ungenza ama-squats ajulile Imizuzwana engu-50. Gxila kumasu, ugcine ingemuva lide kanye nesiqu bese ubheka phezulu. Thatha umoya wakho ngendlela efanele futhi ukwenze ngamandla.
2. Jump squats
Ngemuva kwama-squats okuqala, yenza olunye uchungechunge ngemilenze evulekile futhi eqeda ukunyakaza ngokugxuma. Hlanganisa ukugxuma ngokwehla bese uphinda okunye Imizuzwana engama-50
3. Amaphaphu
Ukuma imilenze yakho ihlukene ngobubanzi be-hip, letha umlenze wakho wesokudla phambili, ugoqe amadolo womabili ku-angle engama-degree angu-90, bese ubuyela. Shintshanisa kwesokudla nesobunxele futhi futhi, bamba i Imizuzwana engu-50 de rigueur.
4. Ama-push-ups
Ngena endaweni yokusunduza, izingalo zakho zivuleke kancane kunobubanzi behlombe. Yenza ama-push-ups ugcine umugqa oqondile ukusuka ekhanda lakho kuye ezinyaweni zakho futhi uphumule. Okufanelekile, kufanele ubambe imizuzwana ephawuliwe, kodwa thatha kalula. Uma ungeke ukwazi ukuwenza ngendlela ngoba ungakajwayele, phumuza amadolo phansi.
5. Abs
Yenza uchungechunge lwe abs evamile, noma wenze insimbi ezama ukubambelela 1 iminithi eligcwele. Ngokuya ngesikhathi onaso, ungasebenza ngokuzivocavoca okuhlukene okugxile ezingxenyeni ezihlukene zemisipha yesisu. Uma ungayazi kahle le nqubo, ungafunda lezi Amathiphu okuthuthukisa izinyanya zakho.
6. Isinqe
Lala ngesisu, izingalo zakho zelule ngaphambili, ngaphezu kwekhanda lakho. Adonse umoya bese uphakamisa isiqu. Bamba Imizuzwana engu-3 futhi phansi. phinda ngesikhathi Imizuzwana engu-50 futhi uyaphumula.
7. Ama-Biceps
Ngosizo lwama-dumbbell athile, sebenzisa ama-biceps ngendlela elula. Yima nomhlane wakho umude, amahlombe phansi nangemuva, nesisu esisebenzayo. Bamba ama-dumbbells futhi uvumele izingalo ziphumule eduze komzimba. Uma usulungile, guqula izindololwane zakho ngokushintshana, kwesokudla nakwesokunxele, ugcine lezi ziseduze nohlangothi lomzimba wakho.
ukuzinikela ngaphansi nje komzuzu umsebenzi ngamunye, kanye nokusebenzisa Imizuzwana engu-10 ukuphumula phakathi kwabo, uzobe usebenze umzimba wakho ngokuphelele. Khumbula ukuthi leli yithebula lokuzivivinya "lesimo esiphuthumayo". Lokhu akufanele kuthathe indawo yokuqeqeshwa kwakho okuvamile, noma lokho okumakwe umqeqeshi wakho ngaphansi kwanoma yiziphi izimo. Azikho izaba!