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Isimo somzimba wakho sincike ngokwengxenye kofuzo lwakho futhi ngokwengxenye ekudleni nasemikhubeni yakho yokufaneleka. Yize ungeke ukwazi ukuguqula ufuzo lwakho, ungakushintsha ukudla kwakho nokuzivocavoca umzimba ukuze ubukeke kahle.
Vele, akunakwenzeka ukuthola amajika njengalabo saziwayo ngaphandle kokuhlinzwa. Kepha ngokuqinisekile ungakhulisa ukwakheka kwakho okukhona futhi uguqule ukubukeka kwakho ngokuzivocavoca njalo.
Funda futhi: Ungahamba Kanjani Ngokufanele Ukwehlisa Isisindo
Lapho ungashisa amafutha amaningi ngokweqile futhi ugcine inani elifanele lamafutha emisipha nawomzimba, amajika akho abukeka angcono ekunikeza ukubukeka okuhle. Ngakho-ke, nansi eminye imisebenzi ezokhipha amajika akho kahle.
Isexwayiso: Ungaqali noma yikuphi ukusebenza ngaphandle kokubonisana nodokotela wakho. Futhi, ungakhohlwa ukufudumala ngaphambi kokuthatha noma yimuphi umsebenzi oqinile womzimba.
Ukuphakamisa Umlenze
Iya endaweni yazo zozine njengoba kukhonjisiwe esithombeni. Kancane kancane phakamisa umlenze wakho wesokudla. Musa ukugoba umlenze wakho ngenkathi uphakamisa. Qinisa ama-glutes ngenkathi uphakamisa. Futhi kancane kancane uyibuyisele esimweni sokuqala. Manje, phinda okufanayo ngomunye umlenze. Yenza ukuphindaphinda okungu-10 emlenzeni ngamunye.
Ukuphakanyiswa kwe-pelvic
Lala phansi ngomhlane uthinte umhlabathi. Izingalo zakho kufanele zithinte phansi ezinhlangothini zakho. Songa imilenze yakho ngokugoba amadolo. Manje phakamisa isifunda sakho se-pelvic kancane ngenkathi uqinisa i-abs yakho. Hlala kuleso sikhundla imizuzwana embalwa uphinde ubuyele endaweni yokuqala. Yenza ama-reps ayi-10.
Funda Futhi: Ungayenza Kanjani I-Workers Walk Workout
Umlenze Waseceleni Uyaphakama
Lala phansi uqonde ohlangothini lwakho bese uphakamisa kancane umlenze wakho wesokudla kuqala. Phakamisa phezulu njengoba umzimba wakho ungavumela futhi uphinde wehlise endaweni yokuqala. Yenza ukuphindaphinda okungu-10 bese uphinda ngomlenze wesobunxele futhi.
Ixoxo liyagxuma
Squat phansi uzicabange njengesele. Yeqa phezulu ngangokunokwenzeka bese ubuyela endaweni yexoxo futhi. Lokhu kuvivinya umzimba kulingisa nje ukugxuma kwexoxo. Yenza ama-reps ayi-10.
Funda Futhi: Uyini Umsebenzi Wokungcola Okungcolile?
Phambili AmaLunge
Yima emhlabathini ngemilenze ezungeze amasentimitha ayisishiyagalombili ngaphandle. Manje, hamba uye phambili ngomlenze owodwa bese ugoba kancane njengoba kukhonjisiwe esithombeni. Bamba leso sikhundla uphinde ubuyele endaweni yokuqala. Phinda okufanayo ngomunye umlenze bese wenza ama-reps ayi-10. Kwenze ngama-dumbbells asezandleni zakho ukuthola umthelela owengeziwe.
Izinyathelo Eziphezulu
Beka umlenze wakho wangakwesokudla esitebhisini bese uphakamisa umzimba wakho kancane kancane bese ubeka unyawo lwesibili esiteji esiphezulu. Phinda ubuyele esinyathelweni esingezansi. Phinda ngomlenze wesobunxele. Yenza ama-reps ayi-10 ngemilenze yomibili.
Ukuhamba ngebhayisikili
Ukuhamba ngebhayisikili kufaka cishe yonke imisipha esinqeni sakho, emathangeni nasezinqeni. Sebenzisa ibhayisikili elimile imizuzu emi-5.
Ukukhahlela Isibhakela
Uma unesifiso esikhulu sokuthatha imfanelo yakho uyibeke ezingeni elilandelayo, joyina isigaba sokushaya isibhakela. Ukukhahlela kwezobuciko bempi kungukuzivocavoca okuhle kwamathanga akho, okhalweni nesinqe.
Funda Futhi: Lokho Akutshelwanga Umuntu Ngama squats
Ukukhahlela Imbongolo
Lokhu kubonakala kucishe kufane nokuzivocavoca umlenze wokuphakamisa. Umehluko kuphela ukuthi ugoqa umlenze wakho ngenkathi uwuphakamisa. Yenza ukuphindaphinda okungu-10.
Izikwele
Yima ngemilenze ububanzi buhlukane. Phakamisa izandla zakho njengoba kukhonjisiwe esithombeni. Misa kancane kancane bese ubamba leso sikhundla imizuzwana embalwa. Yenza ukuphindaphinda okungu-10.
Funda Futhi: Ukuzivocavoca Okuyisikhombisa Komzimba Wayo Yonke Imisipha
Ukujima
Ama-Push ups awukuzivocavoca okuyisisekelo kakhulu ukukhipha umzimba wakho ongaphezulu. Yize bengekho kulolu hlu, kuhle ukwenza ama-reps ayi-10 njengoba ehlanganyela nomzimba wakho omningi.
