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Leyo ndawo ephakathi kwama-pecs akho nengxenye ephansi kungaba amathumbu, isisu sebhiya, izibambo zothando, noma yini enye oyibiza ngayo-inenkani kakhulu futhi imelana nokwehlisa isisindo. Noma kunjalo, sikuphathele izindaba ezimnandi!
Ukulahlekelwa amafutha esiswini empeleni kumayelana nokudla okuhlanzekile, okulinganiselayo, ukusebenza okungaguquguquki, nokulala okuvamile, kokubuyisela esimeni esifanele. Yilokho kuphela! Lahla leyo ndlela yokuphila oyiphilayo manje oyiphilayo bese uqinisa umuntu oqeqeshiwe ukuze athole isisu esicacile, esiqinile-isibonakaliso sangaphandle esibonisa ukuthi uhlala ulungile futhi ubuke lokho okudlayo.
Ngisho nangaphezulu kwezici eziyize, i-torso eshintshiwe nayo ikwenza uqine futhi unciphise ukulimala. Lokho kungenxa yokubandakanya kuyo yonke iminyakazo oyenzayo inqwaba yemisipha phakathi kwamahlombe akho nezinqulu.
Ukuzivocavoca Ukushisa Amafutha Esisu
Ukwenza ubuciko besikhumba esinciphile, esinamadwala udinga ukuqala ngokuhamba okulungile. Thina, kwaBoldsky, sincoma lezi zivivinyo ezi-5 uma ufisa ngokuzithandela ukugxilisa imisipha phakathi kwamahlombe akho nezinqulu, kanye nokuthola imetabolism engcono.
1. IBurpee- Ukusebenza imisipha eminingi ngangokunokwenzeka kuyisihluthulelo sokulahlekelwa yisisu sakho. I-burpee inhle ngokwenza lokho. Ukusuka ekucindezelweni uye phezulu futhi uphinde ubuyele endaweni yokuqala-ukukwenza kushaya yonke imisipha emzimbeni wakho.
Indlela Yokwenza: Qala ngokuma kwe-push-up njalo, yenza i-push-up, uhlehlise ngokushesha bese ugxuma ume. Lokho kuyi-rep rep 1.
2. Intaba Climber- Umqansa wentaba angabizwa ngepulangwe elihambayo. Kepha okwenza lokhu kuhamba kube nzima ukuthi njalo uma uphakamisa unyawo phansi, umnyombo wakho usebenza isikhathi esengeziwe ukugcina umzimba wakho uzinzile futhi uqondile.
Ungakwenza futhi ngesitayela sesikhawu: yenza ama-reps amaningi ngangokunokwenzeka imizuzwana engama-20, phumula kwe-10 elandelayo bese uphinda okufanayo imizuzu emi-4. Ngale ndlela, inegalelo ekunciphiseni izinga lokushaya kwenhliziyo yakho, ngaphandle kokushisa ithani lama-khalori.
Indlela Yokwenza: Cabanga isikhundla se-push-up ngezandla zakho ngezansi kwamahlombe akho nomzimba wakhe umugqa oqondile. Ukusuka kulesi sikhundla sokuqala, phakamisa unyawo lwakho lokunene phansi bese ushayela idolo lakho langakwesokudla ubheke esifubeni. Thepha phansi ngonyawo ngalunye, buyela endaweni yokuqala, bese uyaphinda.
3. UKettlebell Swing- Lesi ngesinye sezivivinyo ezinhle kakhulu zokushisa ikhalori kuzo zonke izikhathi. Ukuhambisa lelo bhola lensimbi elisindayo, umzimba wakho uhlanganisa amaqembu emisipha asha kakhulu, njenge-glutes, i-hips ne-quads. Futhi ngenxa yalokho, inyusa izinga lokushaya kwenhliziyo yakho khona manjalo, igxilisa umnyombo wakho.
Ngokukhuluma ngokwesayensi, umfutho wensimbi lapho phezulu kwe-swing uzama ukukudonsela phambili, ukuvala i-abs yakho ngokufana nokwenza ipulangwe elimile.
Indlela Yokwenza: Bamba i-kettlebell, unyakaze kancane, bese unyusa i-kettlebell phakathi kwemilenze yakho. Ngemuva kwalokho, cindezela ama-glutes akho, phonsa izinkalo zakho phambili, bese uswayipha isisindo kuze kube ukuphakama kwamahlombe.
4.Imithi Ball Slam- Ukwenza ukunyakaza okuqhumayo, njenge-med-ball slam, kudinga yonke imisipha kusuka entanyeni kuye okhalweni lwakho ukusebenza ndawonye. Futhi uma uqhubela ibhola ngamandla amaningi, uzophakamisa izinga lokushaya kwenhliziyo yakho futhi, ngasikhathi sinye, ushise isisu esithile esibucayi.
Indlela Yokwenza: Bamba ibhola ngaphezu kwekhanda lakho, bese uligaxela phansi ngamandla ngangokunokwenzeka. Catch njengoba ibuyela futhi iphinda.
5.I-Dumbbell Ngaphezulu Lunge- Ngeza i-dumbbell ngaphezulu kwekhanda lakho ngesikhathi sokubopha, futhi uzizwe unokusikwa okuyisisekelo kungazelelwe. Njengoba umthwalo uguquka njalo, yonke imisipha yakho esifubeni idinga ukusebenza ndawonye ukuze isisindo sihlale ngaphezulu kwakho. Iphinde ibambe iqolo lakho nesidunu sakho, ngoba amahlombe agobile nama-glutes abuthakathaka nawo aneqhaza esiswini esiqhumayo.
Indlela Yokwenza: Udinga ama-dumbbells aphakathi nendawo / isisindo esincane. Zicindezele phezu kwekhanda lakho, hamba uye phambili ukwakha isikhundla se-lunge, ume isikhashana, bese uhambisa umlenze wakho phambili. Qhubeka uhambe nezinye izinyawo, ngaleyo ndlela.
Uma kunanoma imuphi umbuzo, sicela ubeke amazwana kusigaba esingezansi futhi ngokuqinisekile sizobuyela kuwe.
