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Ubuhle besifazane bugcizelelwa amabele akhe aqinile futhi amahle. Noma yini oyigqokayo ibukeka kahle kuwe uma unamabele anethoni efanele. Ukuqina kwamabele abesifazane kuxhomeke emisipheni engaphansi kwebele ewasekelayo nawaphakamisayo.
Ngemuva kweminyaka ethile, leyo misipha iqala ukukhululeka. Nakanjani, amabele aqala ukugogeka ngalesi sikhathi. Kungenzeka yini ukuthi uphakamise amabele akho ngokuzivocavoca umzimba?
Yebo, nakanjani. Kukhona okunye ukuzivocavoca okuhle kwamabele aqinile. Uma uhlushwa amabele antengantengayo, ungaxhumana nomqeqeshi wokuzivocavoca ngokuzivocavoca okunjalo, okungakusiza uthole isithombe esihle.
Inhloso enkulu yalezi zivivinyo uku thuthukisa amandla aleyo misipha , ngaphansi kwesifuba sakho, ukuze labo bakwazi ukubamba amabele akho ngokuqinile.
Ngenkathi ukhetha ukuvivinya umzimba ukuze wenze isifuba sakho siqine, kufanele ube nokubekezela. Kuyiqiniso ukuthi awukwazi ukuthola imiphumela ngobusuku obubodwa, ongakunikeza ukuhlinzwa.
Kodwa ukuhlinzwa kuletha imiphumela emibi, ongayifuni nakanjani empilweni yakho.
Ngakho-ke, iyiphi indlela elula yokuba nesibalo esime kahle? Vele ujwayeze ukuzivocavoca amabele aqinile njalo, bese uthola isibalo esikhangayo emasontweni ambalwa nje.
Nazi ezinye izivivinyo ezinhle kakhulu zokwenza isifuba siqine ngokwengeziwe, bheka.
1.I-Pushups:
Lokhu kungenye yezivivinyo eziphumelelayo zamabele aqinile. Lokhu kuvivinya kusebenza kwimisipha yakho ye-pectoral futhi kuyithoni ngokusobala. Futhi, senza isikhumba sesifuba sakho siqine. Yenza u-15 lapho uhamba khona. Phumula isikhashana bese uphinda futhi.
2. Cindezela Ibhola Lezokwelapha:
Lokhu akugcini nje ngokuqinisa isifuba sakho, kepha futhi kwenza ihlombe lakho lithanjiswe kahle. Hlala uqonde esihlalweni bese ugcina isisu sakho ngaphakathi. Manje, khama ibhola bese uzama ukuqondisa izingalo zakho. Ungayeki ukukhama kuyo yonke inqubo.
3.Izisindo Zamahhala:
Yima uqonde imilenze yakho ihlukene. Thatha izisindo ezimbili ezungeze i-3.5 phawundi ngayinye ezandleni zakho. Manje, phakamisa izandla zakho kancane ezingeni lehlombe lakho bese uzinciphisa futhi.
Kwenze ngamasethi ama-3 ngokuphindaphinda okungu-15. Lokhu kuvivinya umzimba kuphinde kuthinte izingalo zakho ezingaphezulu. Akuyona yini enye yokuzivocavoca okuhle kwebele eliqinile?
4. I-T-Plank:
Ingabe ufuna izivivinyo ezifanele zebele eliqinile? Ngena endaweni ye-pushup bese ugcina imilenze yakho ihlukane ukuze izinze.
Thatha izisindo ezimbili esandleni ngasinye bese uphakamisa kwesokudla bese uza endaweni ka-‘T ’. Linda imizuzwana engu-10 bese ushintsha uhlangothi ukuphinda futhi.
5. IBhujangasan:
Uma ufuna isifuba se-sexy, hamba nge-yoga. Le yogasana ayikusizi nje kuphela ukuthi ubuyele esimeni esifanelekile, kepha futhi iphakamisa ukuma kwakho. Lala ngesisu bese uvula amahlombe akho.
Zama ukukhulisa umzimba wakho ophezulu bese ubamba isikhundla imizuzwana eyi-10. Kwenze amahlandla ama-4 ngasikhathi sinye.
6.Ibhentshi Cindezela:
Ngenye yalezo zivivinyo zebele eliqinile eliphakamisa isifuba sakho esigugayo ngokuqinisa imisipha yezicubu nezicubu zamabele.
Lala ebhentshini noma ebholeni laseSwitzerland. Thatha ama-dumbbells esandleni ngasinye. Manje, phakamisa isandla sakho bese usondeza labo esifubeni sakho.
7.I-Wall Pushups:
Yima cishe amamitha amabili kude nodonga, ugcine izintende zezandla odongeni. Manje, qhubekela phambili esifubeni sakho bese ufaka ingcindezi ezintendeni zezandla zakho ukumelana nawe ukuze ufinyelele odongeni. Buyela emuva esikhundleni sangaphambili.
Lezi zivivinyo zesifuba esiqinile nakanjani zizokusiza ufeze inhloso yakho futhi uzobukeka umuhle kunoma yini oyigqokayo.
