Ukuze uqiniseke ukuthi uthola ukuvivinya umzimba okulinganiselayo ngenkathi uvalelwe yedwa, kubalulekile ukugxila ezindaweni ezahlukene zomzimba wakho usuku nosuku kuyilapho uvumela ezinye izingxenye zokuphumula nesikhathi esanele sokululama.
Uma sekudlule isikhathi sokuthi uthole ukusha okuhle kosuku lomlenze, sikuphathele konke — lezi zinyathelo ezilula zizokusiza ukuthi udale kabusha ukunyakaza kwejimu oyikhonzile ekhaya, okukuvumela ukuthi uzwisise futhi ubaze ingxenye yakho engezansi, endaweni ukuphepha kwegumbi lakho lokuphumula.
I-Treadmill
Ikhredithi: In The Know
Ayikho into efana nokugijima kahle ukusebenza leyo milenze. Esikhundleni se-treadmill yangempela, zenzele eyakho ngokugijima endaweni imizuzwana engu-30 bese uphinda ukunyakaza izikhathi ezinhlanu - hlanganyela lowo mgogodla bese udonsa amadolo akho esifubeni sakho, ugcine izingalo zakho zimpompa sonke isikhathi.
Lokhu kuthutha kunebhonasi eyengeziwe yokwenyusa izinga lokushaya kwenhliziyo yakho liye endaweni ye-cardio.
Stair Master
Ikhredithi: In The Know
Azikho izitebhisi? Ayikho inkinga.
Bamba i-dumbbell noma enye into esindayo esandleni sakho sobunxele bese ukhuphukela esihlalweni esiqinile usebenzisa umlenze wakho wesokudla amasethi angu-5 we-12 reps - bese ushintshanisa izandla ngesisindo sakho bese uphinda ukunyakaza ngomlenze wesobunxele. Uzophelelwa umoya ngokuphazima kweso, njengoba nje ugibela into yangempela.
Cindezela Umlenze
Ikhredithi: In The Know
Uyabazi futhi ungase ubazonde, kodwa ama-squats ayindlela engcono kakhulu yokudala kabusha ukunyakaza komshini wokucindezela umlenze ekhaya.
Ama-squats, nakuba engathandwa, ayisisekelo esibalulekile sosuku lomlenze, njengoba enza umsebenzi ama-quad akho, ama-hamstrings kanye nama-glutes konke ngesikhathi esisodwa, futhi angakwazi ngisho nokubekela inselele imisipha yakho ephakathi nengemuva lapho izisindo zengezwa ukuze kuthuntubeze ukunyakaza kwakho.
Ukwengeza inselele, bamba i-dumbbell noma noma yiluphi uhlobo lwento yasendlini esindayo futhi uyibeke esifubeni sakho ngenkathi wenza amasethi angu-3 ezikwethi ezingu-10.
Ukuthutha kwebhonasi: I-Bulgarian Split Squats
Ikhredithi: In The Know
Lungela ukuzwa lokhu ku-glutes yakho kusasa.
Beka umlenze owodwa esihlalweni esiqinile ngemuva kwakho futhi ugcine unyawo olulodwa phansi phambi kwakho ngendlela ehlukene. Gcina umgogodla wakho ubambekile, phonsa idolo phansi bese usebenzisa umlenze wakho omile ukuze uziphushele phezulu amasethi ama-3 okuphindaphinda okungu-10.
Uma uyijabulele le ndaba, ungathanda ukufunda ngayo Isekhethi ye-ab yemizuzu emi-5 ka-Melissa Wood-Tepperberg, engenazo izinto zokusebenza .
Ezinye izindawo zokuhlala e- In The Know:
Isevisi ithwebula abasebenzi njalo ngemizuzu emi-5 ukuqinisekisa ukuthi bayasebenza
Leli khemisi eku-inthanethi ligcwele izinto ezibalulekile ongazithola ekhabetheni lakho lemithi
Induku ye-serum ye-Tatcha ingasiza ngemigqa emihle nokomisa
