Uma seliwa futhi, izikole yonke indawo zibuyele esimisweni. Buyela eklasini, ubuyele emsebenzini wesikole, futhi ubuyele emasimini amatasa ethuthukisa amakhalenda ethu. Ukuwa kuyisikhathi sokuvuselela, ukubeka imigomo, nesikhathi esihle sokubuyela kuwe kanye nesimo sakho sokuqeqesha amandla .
Kungani Kuqinisa Izinto
Ukuvivinya umzimba ngokwemvelo ngokuvamile kulula ukufika, ikakhulu ehlobo. Abaningi bethu bachitha ihlobo ehamba phambili, begijima bezungeza izingane, bebhukuda, noma mhlawumbe bakhwela utshani negadi. Ukuhamba kancane kungenzeka ukuthi akuyona inkinga kuwe kuleli hlobo. Uhlelo oluqinile lokuqeqesha amandla , noma kunjalo, ludinga ukuhlela ngokuzithandela nokuhlelwa okuhleliwe. Udinga ukwazi ukuthi uzokwenzenjani nokuthi yiziphi izinto ozozidingayo. Kodwa kungani ukhathazeka uma ushisa amakholori ngenye indlela?
Izinzuzo zokuqeqeshwa kwamandla kanye nokwakhiwa kwemizimba emzimbeni wakho akunakunqunywa. Abantu abanesisindo esiningi bashisa ama-khalori amaningi, banomsoco we-bone kangcono, futhi abajwayele ukulimala. Iqiniso liwukuthi i-pounds of fat ithatha konke okuningi kunamapound of muscle emzimbeni wakho. Lokho kufanelana ne-jeans encane kanye nezintambo ezingaphezulu. Kodwa-ke, ngisho noma usuvele usesimweni sakho esihle, cabanga ngalokhu: Ngemuva kweminyaka engama-35, umzimba wakho uqala ukulahlekelwa isisindo somzimba uma ungahlosile ukuwugcina.
Lokho kuzwakala kuhle kakhulu.
Ngakho ake sifinyelele kuso. Ake sizibophezele ekuqeqesheni kwangempela amandla okuwa. Nakhu okunye okushukumisayo ukuze uqalise. Ngezansi emzimbeni womabili ophansi, umzimba womzimba ophezulu, nezinyathelo zombili ezimbili ozoqala ngazo. Hlanganisa futhi ufanise noma iyiphi indlela ongathanda ngayo. Mane wenze umgomo wakho ukuqinisa ukuqeqesha kathathu ngesonto okungenani imizuzu engu-20 njalo. Kulo mdlalo, udinga isethi yama-dumbbells akusebenzelayo. Abaqalayo bangase bafune ukucabangela amakhilogremu angu-8-10, kuyilapho abanye bangase basingathele kancane kancane.
I-Push-Up eguquliwe
Umzimba ophezulu
I-mainstay yanoma yisiphi isimiso sokuqeqeshwa kwamandla kuyinto push-up omuhle. Iqinisa umzimba wakho ophezulu kunanoma yimuphi omunye umsebenzi, kodwa futhi uhlose umgomo ofana nobuqili. Vele uhambe kancane futhi ube nomakhelwane mayelana nefomu lakho. Le ncazelo iqala ngamadolo akho, kodwa njengoba uthola amandla uqala ukufaka ama-push-ups ambalwa egcwele ngesikhatsi ngasinye kuze kube yilapho sonke siphelile ngamadolo! Bona ukuthi ungakwazi ukwenza ama-push-up 10-12.
I-Press Over Press Press
Umzimba ophezulu
Amahlombe anamandla abukeka emuhle, kodwa okubaluleke nakakhulu ukuthi umshini wephephandaba elibhekene nehlombe lisebenza kakhulu. Cabanga ukuthi kudingeke kangakanani ukuthi uphakamise izinto ezinzima! Lokhu kuthutha kuzokusiza ukuthi ugweme ukulimala ku-cuffator yakho. Futhi, bukela ifomu lakho futhi ugcine i-abs yakho idonsa ukuze ulungise ukulungiswa komgogodla okuhle. Kuye ngesisindo osikhethayo, uhlose ama-press 12-15.
Isizinda Esisisekelo
Umzimba Ophansi
Okuyisisekelo kodwa esinamandla, i- squat eyisisekelo ayiqinisekisi nje imilenze yakho kanye ne-glutes kodwa futhi ikusiza ukuthi uhlale uncane. Kanjani? Ngokususa izimpande zakho ze-hip nokunikeza uhla oluhle lokunyakaza. Abantu asebekhulile bayathukuthela ngoba banamathele futhi banesibindi. Gcina isifuba sakho futhi amehlo phambili, kodwa qhubeka ujule. Ungabamba ama-dumbbell ukuze wenze lokhu kube nzima. Zama ukwenza ama-squats angama-12-15 ajulile.
I-Backward Lunge
Umzimba Ophansi
I- reverse lunge ikunika wonke amandla okuhamba phambili noma okumileyo, kodwa ubumnene emadolweni nasemuva. Funda incazelo ngokucophelela futhi uqaphele lapho amadolo akho akhotha khona endaweni ezinyaweni nasezinyaweni zakho. Ungabamba ama-dumbbell ukuze wenze lokhu kube nzima. Okunye ngakwesokudla nangakwesokunxele okungenani inani elilodwa elingu-16 lomlenze ngamunye.
Phambi kwePlanki
Okuyinhloko
Amapulangwe ahlala ekhetha kuqala uma kuziwa ekutheni kwenziwe into ekhoneni. Basebenza yonke imisipha esiswini sakho futhi basize ukuqinisa emuva kwakho okuphansi. Gwema ukugoba emuva kwakho okuphansi bese ucindezela izambiso nemilenze yakho ngenkathi ubambe. Zama imizuzwana engu-30 futhi usebenze indlela yakho kuze kube seminithi eyodwa!
I-Russian Twist
Okuyinhloko
Uma kuziwa ekusebenzeni u-waistline wakho-izibopho zakho-i- Russian Twist yenza inkohliso. Ibuye ihlose i-rectus ne-transdom abdominus. Gcina izinyawo zakho phansi ukuze uqale futhi uphakamise njengoba uqina. Zama ama-twists angu-16-20.