Imisebenzi Simple oza kuzitshintsha umzimba wakho kwinyanga nje enye

Ukwenza imithambo ayikho simple kangaka. Soloko kunzima isigqibo ukuba iimfuno ezithile okuyingxenye ngamnye ngamnye lomzimba. Ngaphandle kuyimfuneko ukufumana ixesha umthambo. Kubhetele ukuba sizame ukusebenzisa le mithambo ezilula asixhenxe, abahluza phantse wonke umzimba, baze emva kweeveki ezi-4 uya uqaphele utshintsho kwimo yabo! Eklasini kufuneka imizuzu elishumi kuphela ngemini.

weMahalati

Le yindlela enamandla kakhulu umva inxalenye womlenze, izihlunu emva nokuqeqesha izandla zakho. Kuya kufuneka imizuzwana amathandathu kuphela yonke imihla. Ukuba akukwazi ukumelana indawo ixesha elifanelekileyo, babenze yonke imihla, ude ufunde sime umzuzu. Ukuze ngokufanelekileyo ukwenza bar, kuyimfuneko ukuba bathembele iingalo, abeke izandla zakho zamagxa-ububanzi ngaphandle, ukuqondisa umva wakho bojinga kwesi sikhundla, ngaphandle ukuthembela ngamadolo akhe.

pushups

Ingaba ufuna ukuphuhlisa esifubeni kwezihlunu neengalo? tyhala-ups nje yonke imihla! Beka izandla zakho zamagxa-ububanzi ngaphandle kwaye bagobe kwi iingalo ukuze kunene zakho eyayingqalene emgangathweni, uze ubuyele indawo yokuqala. Beginners ukuze kube lula umsebenzi ukuzoba ngamadolo phantsi.

squats

Le ndlela bokuba nesebenzayo ukufumana imilenze egqibeleleyo! Gcina unyawo lwakho off phantsi kunye amadolo zenu musani output ngakumbi kunokuba iinzwane zakho. Ezinqeni kufuneka usuke ngezantsi level kwedolo. Musa ukugoba ugcine nasesilevini sakhe phezulu.

ball yibhola

Ekubeni lo msebenzi, uya ukuphuhlisa izihlunu zomzimba eliphezulu. Kufuneka nje ukuba olule umva lwakho eludongeni, agobe amadolo akho, thabatha ibhola kwezemidlalo ezandleni zakhe, bebafundisa ukuba umgangatho esifubeni sakhe, ngoko ngokucotha izibhija ukusuka kwicala yokwenza thoron.

Ukolula iingalo kunye nemilenze kwi sikhundla ayeguqa

Lo msebenzi komeleza izihlunu emathangeni ngokugqibeleleyo kunye neempundu. Ungenza kube nzima ngakumbi ukusetyenziswa iintsimbi. Nabo, iklasi yakho iya kuba kakhulu ngakumbi. Fumana ngazitho zine, ukutsala umlenze nengalo malunga ngexesha elifanayo. Bamba pose imizuzwana emihlanu, uze ubuyele kwindawo ukuqalisa kwaye wenze umthambo kwicala elahlukileyo.

Ukuphakamisa amadolo lisalele

Ukuze wenze lo msebenzi kufuneka alale ngomqolo - uya khumbuza nengozi ngasemva beetle! Ikhala engaqhelekanga, kodwa ngokwenene isebenza. Ndalala phantsi, Wazolulela izandla zakho ukuze amadolo ayichukumise. Ukuqondisa umlenze enye kwaye ukuqondisa ingalo kwicala enye, kunye nesinye isiqingatha umzimba ubambe kwindawo enye. Linda imizuzwana embalwa kule sikhundla, abuyele kwindawo yokuqala uphinde kwelinye icala.

inja liphakamisa olule imilenze ungayibophi phantsi

Kungenzeka, ukhe weva kwindawo enjalo ukuzilolonga yoga. Ekubeni lo msebenzi, uya ukuphuhlisa izihlunu wesiqingatha ongentla umzimba namathanga, neempundu. Esayama ngezandla, phakamisa isinqe phezulu. Phakamisa umlenze omnye, iyalilungisa aze aveze phezulu. Emva yesibini, ezisezantsi kume esifubeni sakhe. Buyela kwindawo yokuqala, uze uphinde kwelinye icala.

Plan for iiveki ezine

Ukuze kuphunyezwe iziphumo emangalisayo, yanele imizuzu elishumi yonke imihla. Minute of push-ups, hlala-ups ngomzuzu, kwimizuzu embalwa kwi bar kwaye ukubizwa obuncamisileyo sele yenziwe! Xuba uze utshatise imisebenzi ezidweliswe ngasentla ku kwizakhiwo elifutshane, ukwenza ikhefu ezilishumi phakathi iiseti. Uya ziphawule ukuba iinzuzo kwimilo elungileyo ngokomzimba! Eyona nto ibalulekileyo kukuba ungancami, kuba imizuzu elishumi ukuba sizakhele amandla nkqu mntu kakhulu. Le mithambo zilula kakhulu, ngamnye kubo ingaphatha, ngoko musa ukukhanyela wena ithuba lokuphucula kakhulu uyafaneleka ngeeveki nje ezine elifutshane yemizuzu elishumi Amazing!