Yaye uyazi indlela yokwenza amathanga akho kunye namathambo akho amahle kwaye aphephe?

Konke, ngaphandle kokunye, abantu baphupha ukuba umzimba wabo uqinile, unyuke kwaye ukhange umdla wesini esahlukileyo. Abanye abantu bacinga ukuba lo msebenzi awunakwenzeka, okanye kuya kuthatha ixesha elininzi kunye namandla ukuwugqiba. Kodwa oku akusiyo inyaniso yangempela. Unokwenza amathanga kunye neenkuni ezintle, ukuba unobungqabavu kwiiholo zezemidlalo okanye ekhaya.

Ewe, kukho nayiphi na i-gyms le ngxaki iza kuncedwa ngabaphathi abanezakhono, kodwa awukwazi ukukhetha ixesha kwiiklasi kwicandelo lezemidlalo, kwaye unokugcina imali xa ufunda ekhaya.

Ukupompa izihlunu zamathanga okanye amathanga ngokukhawuleza nangempumelelo ngokufanelekileyo, kufuneka usebenze rhoqo kwiinyanga ezimbalwa. Ngethuba lexesha, izihlunu ziya kusetshenziselwa imithwalo rhoqo, kwaye ngoko unako ukupompoza iinqumlo kunye nezikhwelo kunye nokwandisa ukuqina kwazo.

Naziphi na izenzo ezijoliswe ekulungiseni ezinye iindawo zomzimba zenzelwe ngokukhethekileyo umsebenzi osebenzayo wazo zonke izihlunu ezi ndawo. Kwaye, ngoko ke, ukuba ufuna ukulungelelanisa umlo omncinci, emathangeni okanye emathangeni, ngoko imimiselo kufuneka ikhethiwe ngenxa yomsebenzi onzima ohlala kuyo kule ndawo.

Unokuqala ukupompa iinqumlo zakho kunye nezibhokolo nanini na, kodwa kungcono ukwenza uqeqesho ekuseni okanye kusasa. Ukuzifunda ngokwakho kwikhaya elikhethekileyo izixhobo akudingekile - kuya kuba nesihlalo esaneleyo, i-dumbbells kunye nephephethi, apho umzimba ongayi kuluhambisa khona.

Ukuhlawula izihlunu kwiimigodi ezifanelekileyo izikwere, ukuhlaselwa emva, ukuhluthwa kwe-hip kwindawo ehleliyo kunye nokuma, izikwere ezingenazo izilwanyana ezinzima kakhulu.

Kufuneka uqale ukuzivocavoca ngokufudumala izihlunu: ukukhanya, ukunyamezela kunye nemilenze yakho kunye nezandla, usebenza kwindawo kwaye uphendule umzimba wakho. Xa ukufudumala kuqhubeka imizuzu eyi-10-15 - iimisipha ziphendule ngcono kumthwalo omkhulu kwaye ukuzivocavoca kusebenza ngakumbi. Ngezifundo eziqhelekileyo kufuneka uqaphele indlela yokwandisa umlenze kunye nezikhwebu ngaphandle kokuzibetha. Nazi ezinye izenzo ezikuvumela ukuba utshintshe umlo wezintlu kunye namathambo okuphucula.

1. Ukulala ngesisu sakho, welula izandla zakho phambili. Ukukhulisa i-torso yakho kunye neengalo, ukuguqula umva wakho ngokusemandleni akho kwaye ukhiye kule ndawo uyingxenye yomzuzu. Buyela ephantsi, kwaye ngoku uphakamise imilenze yakho, kwakhona uguqe umva wakho. Ii-Hips kunye nezikhwelo zisebenza ngendlela exakekileyo. Phinda 7-9 maxesha.

2. Vuka ngqo, imilenze ifanele ibe kunye, ezandleni - izilwanyana. Thatha umlenze wakho, buyisa phezulu, ugobe. Buyela kwisikhundla sokuqala, wenze okufanayo ngomnye umlenze. Phinda 7-9 maxesha.

3. Umlenze omnye ukubeka esihlalweni, ugobe phambili, udonsa i-dumbbells phantsi. Phinda amaxesha angama-7-9 ngomlenze ngamnye.

4. Imilenze ifakwe ndawonye, izandla ezinqeni. Sithembela phambili, singaphenduli ngamadolo, sicinezele ubuso bethu emadolweni. Phinda amaxesha 10-12.

5. Buxoki emva kwakho uze ufanise ukuhamba ngebhayisikili ngaphandle kokuthatha umva wakho phantsi. Yenza ngokuzikhandla nangomgudu ngomzuzu. Phinda 7-9 maxesha

6. Ukulala ngesisu sakho, faka izandla zakho emva kwakho kwaye uthathe imilenze yakho. Phakamisa iingalo kunye nemilenze, ngaphandle kokuguqa ngamadolo, ukuguqula umva wakho. Misela isigqibo somzuzu. Phinda 7-9 maxesha.

7. Siguqa, izandla zihamba phambili. Ukuhlala ngakwesobunxele phantsi, izandla ngelixa udonsa ngakwesokudla. Buyela kwisikhundla sokuqala. Phinda ngenye indlela. Indlela yee-7-9. Lo msebenzi uxhasa iinqumlo kunye namathambo ngendlela efanelekileyo.

8. Ukulala emlenzeni wakhe, kungekhona ukuphakamisa amanxeba akhe phantsi, ukuphakamisa yakhe imilenze. Yehla imilenze yakho ngenye indlela ukusuka kwisiqithi, buyela kwisikhundla sokuqala. Phinda kwakhona kwindlela eyahlukileyo. Yenza amaxesha angama-7-9.

9. Ukuhlahlela kwintambo emizuzu emihlanu.

Ukwenza ezi zivivinyo zenyanga okanye ezimbini kwimiqolo, ngokuqinisekileyo uya kufumana umphumo obalaseleyo - iingcambu zakho kunye neenqatha ziya kuba nomona ngabo bonke abasondelene nawe.