Ingabe uyilungele inselele yezinsuku ezingama-31?
Abantu abaningi bakholelwa ukuthi isizathu esiyinhloko sokufaka ukuqeqeshwa kwamandla kuqeqesho lwansuku zonke ukuhlala uphilile.
Yize ukuqeqeshwa kwamandla kungakhuphula isisindo semisipha, ngaleyo ndlela kwenze imisipha iqine futhi ibe nokunwebeka, ikude kakhulu nenzuzo.
Ukuzivocavoca amandla nakho kungakhuphula ukuqina kwamathambo futhi kukhuphule ukuguquguquka okuhlangene. Ukuqinisa imisipha kusiza nokwenza ngcono ibhalansi, ukusheshisa imetabolism nokushisa ama-calories. Isisindo semisipha naso siyehla ngokwemvelo ngobudala, ngakho-ke njengoba ukhula, kuwumqondo omuhle ukufaka ukuqeqeshwa kwamandla kuhlelo lwakho.
Amanye amaklayenti ami asola ukuqeqeshwa kwamandla ngokubangela ukulimala-uma uqeqesha ngokungafanele noma ukhuluphele ngokweqile, ukuqeqeshwa ngamandla kuzobangela ubuhlungu emzimbeni. Kodwa ukuqeqeshwa kwamandla kuhlobene kakhulu nokuvimbela ukulimala. Kungakho ngidale lolu hlelo lokuqeqesha amandla Wabasaqalayo cishe alunamthelela (akukho ukweqa noma izikhundla zomzimba ezingajwayelekile!) Ukukusiza uzijwayeze kahle.
Lezi zivivinyo zingenziwa ngesisindo somzimba wakho kuphela. Ukugxila efomini nokunaka ukunyakaza ngakunye kuzokusiza ukwenza lezi zivivinyo ngendlela efanele futhi uvimbele ukulimala, hhayi kuphela ngesikhathi sokuvivinya umzimba kodwa futhi nasemisebenzini yansuku zonke. Kulula ukufaka umshini wokuwasha izitsha, ukukhuphuka izitebhisi, ukugoba ukuze ubambe ingane yakho, noma ngisho nokupakisha izinto zokudla noma ukuwasha izingubo!
Ukuvivinya ngakunye kuzokwenziwa amahlandla ayi-10, bese kuphindaphindwa inani lemizuliswano emithathu. Isibonelo, osukwini olungaphezulu lomzimba, ukunyakaza ngakunye kwenziwa izikhathi eziyi-10, kuthi ngemuva kokuqedwa komzuliswano owodwa, kuqediwe eminye imizuliswano emibili.
Uma ungenawo ama-dumbbells wokuzivocavoca umzimba, ungathola ibhodlela lamanzi noma isobho. Ngincoma ukuqala nge-3 dumbbell dumbbell, ngaphandle kokuthi uke wasebenzisa ama-dumbbells ngaphambili futhi uzizwe ukhululekile nge-5 pound dumbbell. Kumzimba ongaphezulu nengqikithi, qala ngokuphindaphinda okungu-10. Ngemuva kwalokho, ukwenza izinto zibe nzima kakhulu emasontweni ambalwa kamuva, inani lokuphindwaphindwa lanyuswa laba izikhathi eziyi-15.
Ngomzimba ongezansi, nginikeza izinketho ezimbili: abaqalayo nabaqalayo. Qala ngenguqulo yabaqalayo emavikini ambalwa, bese uzama inguqulo yokuqala. Noma, uma kukhona izivivinyo zokuqala ezingalingani namadolo akho, vele uqhubeke nemikhuba emihle yokuqala.
Ngaphezu kokuqeqeshwa ngamandla njalo, sizofaka nemizuzu engama-20 yesikhathi sokuhamba ukusiza ukuthuthukisa ukuma kwenhliziyo nokuhamba.
Bamba ama-dumbbells akho, uqale ngezingalo zakho zilenga ezinhlangothini zakho. Bamba izindololwane zakho eceleni kwakho bese ugoqa isisindo emahlombe akho. Kancane uzibuyisele endaweni yazo. Qhubeka ucindezele izindololwane zakho eceleni kwakho, uqaphele ukuthi ungashintshi izingalo zakho. Uma izingalo zakho zishintsha, ungahle usebenzise isisindo esiningi kakhulu.
Yima ngezinyawo zakho ububanzi behlombe, ubambe i-dumbbell esandleni ngasinye. Letha ama-dumbbells eposini lokuphakama ukuphakama kwamahlombe. Cindezela into esindayo ophahleni ukuze ibe phambi kwekhanda lakho (ukuze nje ukwazi ukubona into esindayo ngamehlo akho ngaphandle kokuphakamisa ikhanda). Khulula intamo yakho futhi ugcine amahlombe akho kude nezindlebe zakho. Buyisa isisindo emuva kokuthunyelwe kwegoli.
Bamba into esindayo esandleni ngasinye, goba izinkalo zakho phambili, bese kuthi emuva kube yicaba. Bamba izindololwane zakho ezinhlangothini zakho, hambisa izingalo kuphela ngaphansi kwezindololwane, bese uphusha isisindo ubheke ngemuva kwegumbi. Uma ucindezela ingalo yakho emuva, yizwa ukuqina kwengalo yakho, bese ubuyela lapho uqala khona.
Beka isisindo ezinhlangothini zombili ekuphakameni kwamahlombe, ngokufana phansi. Khulula amahlombe akho, bese udonsela izingalo zakho phambili, njengokugona isihlahla. Gcina izindololwane zakho nezinga lezingalo-ungazivumeli zigudle-futhi ubuke amahlombe akho eqala ukuphakama. Uma lokhu kwenzeka, kusho ukuthi isisindo sinzima kakhulu noma ukhathele kakhulu. Unganciphisa inani lokuphindaphinda noma ukunciphisa isisindo.
Yima ngezinyawo zakho ububanzi be-hip-wide. Khomba unyawo lwakho lokunene phambi kwakho bese ucindezela ama-quadriceps akho. Phakamisa imilenze yakho icishe ifinyelele okhalweni lwakho, bese uyayithoba. Phinda izikhathi eziyishumi, bese ushintsha umlenze wesobunxele.
Yima ngezinyawo zakho ububanzi be-hip, uthathe igxathu kwesokudla ngonyawo lwakho lokudla, thinta izinzwane zakho, bese ubeka isisindo sakho kunyawo lwakho lwesobunxele. Khomba izinyawo zakho bese ujoyina i-quadrilateral. Phakamisa umlenze uye esinqeni, bese uyakwehlisa. Phinda izikhathi eziyishumi, bese ushintsha umlenze wesobunxele.
Bamba isibali, isihlalo, noma itafula ngesandla esisodwa ukugcina ibhalansi, futhi welula izinyawo zakho zibanzi njengamahlombe akho. Hlala emuva ngezinqe, bese ugoba amadolo ukwehlisa isikwele. Gcina amadolo akho ephakeme kunezinzwane zakho bese uqinisa i-abs yakho. Cindezela phansi ngezithende zakho ukusukuma futhi.
Yima ngezinyawo zakho ububanzi be-hip ububanzi, bese uhambisa unyawo lwakho lokunene izinyawo ezimbalwa kwesokudla ngenkathi ugoba idolo lakho langakwesokudla. Gcina umlenze wakho wesobunxele uqonde
Isikhathi Iposi: Aug-04-2021