Uma sizokwenza umzamo wokuzivocavoca, okungenani umzimba wethu ongakwenza awulimali. Kulungile? Ngeshwa, ubuhlungu beqolo busenzeka-kaningi. Ukuze ugweme ukukhashelwa ama-vertebrae akho, gwema lokhu kunyakaza okuyisithupha.
OKUhlobene: Usebenza Kanjani Uma Uneqolo Elibi
Gradyreese/ Getty Izithombe Ukuhlala
Kungase kube umsebenzi wokuqala we-ab, kodwa iqiniso liwukuthi ukuhlala phansi kwenza umonakalo omkhulu kunokuhle. Ngaphandle kokusebenza kuphela ngamaphesenti angu-20 emisipha yakho yesisu, ukuhlala phansi nakho kubeka ingcindezi engadingekile kuma-discs emgogodleni wakho, okungaholela ebuhlungu kunoma ubani, kungakhathaliseki ukuthi unomhlane omubi noma cha. Esikhundleni salokho, namathela ezinhlobonhlobo zamapulangwe, okuzokwenza uzizwe unethezekile ngendlela ye-crop top maduze nje.
Ama-squats
Ama-squats kuwumsebenzi omkhulu wokuqinisa imilenze yakho kanye nama-glutes, kodwa futhi kunzima ukwenza ngefomu eliphelele (ikakhulukazi uma usebenza wedwa). Uma uqeqeshwe kahle, ama-squats akufanele abe yinkinga emhlane wakho, kodwa kuze kube yileso sikhathi, namathela ekuphepheni okuphephile, okufana nokuzivocavoca kwe-toning njengezihlalo zodonga.
OKUhlobene : Usebenza Kanjani Uma Unamadolo Amabi
Amashumi amabili namashumi amabili Isibhakela
Lalela, sithanda ukuzungeza iringi ngendlela efanayo nomuntu olandelayo, kodwa isibhakela, nakho konke ukuphenduka kwaso okubukhali kwe-torso (uyazi, uma ushaya), akufanelekile ukugcina umhlane wakho uphephile. Uma kufanele ubhoboze isikhwama ihora, qiniseka ukuthi ufaka umongo wakho ngaso sonke isikhathi. I-core eqinile ifana ne-corset esekelayo lapho umhlane wakho uthinteka khona, okwenza ungalimazi kakhulu.
Ukugijima
Uxolo, abagijimi bejubane: Ukugijima, nokucindezeleka okuphindaphindiwe nomthelela omkhulu, kuyicala elivamile uma kuziwa ebuhlungu beqolo. Ukushaya okuphindaphindiwe kwezinyawo nemilenze yakho phansi kuwukucindezeleka okuvamile kulabo asebevele benemihlane ebuthakathaka futhi ngezinye izikhathi i-trigger kulabo abangenayo. Ukuze uthole ukuqeqeshwa kwe-cardio okunomthelela ophansi, namathela ezintweni ezifana nokuphotha nokubhukuda, okugxila ekukhuthazeleni ngaphandle kokuqina kanzima emalungeni akho.
I-RyanJLane / Getty Izithombe Intambo yokweqa
Njengama-squats, intambo yokugxuma iyindlela ephumelela kakhulu yokwenza ithoni ngenkathi ushisa ama-calories. Ngeshwa, kusho futhi ithoni yokushaya emalungeni akho, ngakho-ke uma ujwayele ukuba nobuhlungu beqolo (noma ubuhlungu bamadolo, ngaleyo ndaba), kungcono ukweqa-akukho-pun ehlosiwe-izintambo ezihambisana nomunye umsebenzi ohlanganisayo. amandla nokubekezela, njengokugwedla.
Ukugoqa igwebu (ngezinye izikhathi)
Ngempela sibhekene negwebu eligingqika ngendlela ebuhlungu kakhulu. Kuyindlela enhle yokukhulula ukungezwani nokucinana kwemisipha ngemuva kokusebenza ngokweqile. Kodwa, ngaphambi kokuthi ukhiphe, qiniseka ukuthi uyenza ngendlela efanele, okusho ukuthi uhlale kude nomhlane ophansi (unamathele ezindaweni ezifana nama-quads akho, amathanga angaphandle kanye nomhlane ongaphezulu). Lokhu kungenxa yokuthi awekho amathambo anele (imisipha nje emikhulu) ukuze avikele umhlane ophansi kanye nezitho ekucindezelweni kwe-foam roller.
OKUhlobene: Okungu-6 Kokudla Okungcono Kakhulu Neziphuzo Ongakudla Ngemva Kokuzivocavoca
