Isitshizi sele siqalisile, kwaye ukuze sibe nombono, sinesixa esincinci. Ukuba ufuna ukuqinisa imisipha, yenza umzimba wakho ube mncinci kwaye ulungele kwaye ufumane ukuthokoza, olu lukhuni olunzima luya kukunceda. Ukuze uphumelele, akukho neempahla ezizodwa okanye iimpahla ezikhethekileyo. Umphambili "weprojekthi yezemidlalo" nolu donga oluqhelekileyo. Ukuzivocavoca kwenziwa ukwenzela ukuba umthwalo usebenzisa umzimba wakho. Into ephambili kukuba usebenze rhoqo, ubuncinane ubunesiqingatha seyure, kodwa yonke imihla.
Ukuzivocavoca kwezandla, umva, isifuba, ibhinqa lehlombe
Yimele ibhekise eludongeni ubude beengalo. Izandla ezilumkileyo eludongeni kwinqanaba lephepha. Yenza i-push-ups ngokukhawuleza, ukuqinisekisa ukuba umva uhleli ngqo kwaye i-pelvis ayiyi kubuya. Ukubeka iingalo zakho ngokubanzi kunamahlombe akho nokusabalalisa izibonda zakho emacaleni, uquka izihlunu ezininzi zesifuba sakho. Ukuba iingalo sele zisegxeni, xa kutyhutyiswa ngcono "umsebenzi" we-triceps.
Yima ejongene nodongeni uze uphumle izandla zakho kuwo. Yenza i-mahi kwicala elincinane kwinqanaba elisekunene nasekhohlo.
Ukuzivocavoca kumqolo wamathanga kunye neentambo
Isikhundla sokuqala sifana nokusebenza kwangaphambili. Ngaba uphenduka ngokunye ngenyathelo lakho lokunene nelunxele, uqinisekisa ukuba umlenze oxhasa uhleli ngqo.
Ukuzivocavoca kwi-press and thighs
Yimani ubuso nobuso kunye nodonga kunye namandla okuphumla kuyo kunye ngezandla zombini. Ukuguqa ngokugqithisileyo ukutshiyelwa ngakwesobunxele nangomlenze wokunene, ukuyidonsa esiswini kwaye uhlale kule ndawo imizuzwana embalwa.
Ukunxibelelana
- Yimisa ngqo eludongeni. Phakamisa unyawo lwakho uze unyuke unyawo lwakho eludongeni. Phambi phambili, bamba iqhosha lakho ngezandla zakho uze ufikelele emadolweni. Bamba kule ndawo, ukhulule umlenze uze uqonde. Phinda ulandele ngokunyanisekileyo unyawo nolunxele.
- Yima ubuso kufuphi nodonga. Phakamisa isandla esinye, ululaze umva wakho, welula eludongeni ngesandla sakho ngokuphakamileyo kunokwenzeka. Phinda ulandele ngokunene ngesandla sokunene nangesobunxele, ngoko-ngezandla zombini.
Hamba nomva wakho eludongeni, uzive indlela i-nape, amahlombe, amaqhosha athatha ngayo. Gxininisa, sasaza umqolo wakho kunye namagxa. Ukukhupha, ukuqinisa isisu, ukucutha imisipha emva. Ukubamba umoya wakho ngokusemandleni akho, ukukhupha, ukuphucula izihlunu ezininzi. Phinda amaxesha amaninzi. Ekugqibeleni, kufuneka uqonde amahlombe akho kwaye umele umzuzwana, uthinte umva odongeni, uzama ukwenza umzimba ukuba "ukhumbule" ukunyameka kwendawo.