Ukuphumula Ukuqeda Umzimba Wonke

Ukuqeqeshwa kwe- Cardio nokuqina , noma ukuhlanganiswa kokubili, yizona zindwangu zamakhonto kwanoma yiluphi uhlelo oluqinile lokuzivocavoca. Kodwa esinye sezici ezingathandwa kakhulu ohlelweni olubanzi lufika ekupheleni kokuthungatha kokusebenza.

Ukwehlisa into owaziyo ukuthi kufanele uyenze, kodwa futhi yingxenye yokuzivocavoca kulula kakhulu ukweqa. Ungase ucabange ukuthi awunayo isikhathi salo, awudingi, noma ungafuni ukuchitha isikhathi sakho, kodwa lokhu kungenzeka ukuthi enye yezindlela ezinhle kakhulu zokuqeda noma yikuphi ukuvivinya umzimba.

Ukwehlisa lapho imisipha yakho ifudumele inezinzuzo eziningana kubandakanya:

• Ukwakha ukuguquguquka okukhulu okuphelele
• Ukuphumula nokukhululeka kokucindezeleka
• Ukusiza umzimba wakho ubuyele esimweni saso sokuqala ukusebenza
• Ukunika ingqondo nomzimba wakho ithuba lokuba ubonise futhi uzizwe umthelela wokuzivocavoca okwenzile

Into enhle mayelana nokweluleka ukuthi akudingeki uchithe isikhathi esiningi ekuzivocavoca ukuze uthole izinzuzo. Lokhu kusebenza komzimba okuzivumelanisa nokuguquguquka komzimba kubonisa ngokulula okulula, ungabenza noma kuphi-ngemuva kokuzivocavoca, emsebenzini, noma ngisho nalapho ubukela i-TV.

Lezi zivivinyo zikhuthaza ukuguquguquka, ukuxhumana nokuphumula. Bazizwa behle ngemva kokusebenza kanzima. Lo msebenzi uhlose yonke imisipha yomzimba, kuhlanganise nalabo abahlala beqinile njengesifuba, amahlombe, emuva, izingalo, iziqhwa nemilenze. Zama lezi zivivinyo ukuze ususe noma yikuphi ukungezwani okungeziwe okungenzeka ukuthi uhamba nawo. Bheka udokotela wakho uma unezimo zempilo, izifo, noma ukulimala okungase kuthinte ikhono lakho lokwelula.

Indlela Yokusebenza

Uzodinga isihlalo, ibhola lokuzivocavoca, noma ibhentshi.

• Vumbela imizuzu emihlanu kuya kwengu-10 ye-cardio elula noma yenza lokhu emva kokuzivocavoca noma ukugeza lapho imisipha yakho ishisa.
• Bamba isondlo ngasinye ngamasekhondi angu-10 kuya kwangu-30 bese uphinda izikhathi eziphindwe kathathu.
• Zama ukwelula nsuku zonke uma ungakwazi ngemiphumela engcono.
• Gwema noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukunganaki futhi welula nje ngokujulile ngangokunokwenzeka. I-stretch kufanele izwe kahle futhi ingabe ingalimazi. Uma imisipha yakho ishazanyiswa, udinga ukubuyela kancane bese uvumela imisipha yakho ikhululeke kakhulu.

I-Quad Stretch

1. Hamba futhi ubambe odongeni ukuze uthole ibhalansi uma kudingeka.
2. Bamba phezulu kwesinyawo sokunene bese uguqa ngamadolo akho, uletha unyawo ngasezinkundleni, idolo libheke phansi. Kufanele uzizwe ulula phansi phansi komlenze wakho.
3. Cindezela izindebe zakho phambili ukuze welula ngokujulile.
4. Bamba imizuzwana engu-15 kuya kwezingu-30 bese ushintsha izinhlangothi, uphinda izikhathi eziphindwe kathathu.

2 - Ukumisa okumisiwe

1. Thatha unyawo lwakho lwesokunxele phambili futhi uphinde usuke ezinkalweni, ugcine i-back flat.
2. Yehla kuze kube yilapho uzizwa usulekile ngemuva komlenze.
3. Phakamisa izandla ezinthangeni ezingenhla ukubuyisela emuva ukwesekwa kwakho.
4. Bamba imizuzwana engu-15 kuya kwezingu-30 bese ushintsha izinhlangothi, uphinda izikhathi eziphindwe kathathu.

Uma uzizwa ukhululekile noma ama-hamstrings akho aqinile, zama ukusebenzisa ibhendi yokumelana ukunika amandla ngaphezulu.

I-3 - Isibetho Nezinwele

1. Hlala noma ume bese ugoqa izandla zakho ngemuva ngemuva, izingalo ziqondile.
2. Phakamisa izandla zakho ekubhekeni, uhambe kuphela njengoba ukhululekile. Kufanele uzizwe unwelele emahlombe akho nasesifuba.
3. Bamba imizuzwana engu-15 kuya kwezingu-30, uphinda izikhathi eziphindwe kathathu.

Uma amahlombe akho enzima kakhulu, zama nje ukuthatha izingalo zakho ezinhlangothini njengezindiza.

4 - Ukudlula okuphezulu emuva

1. Hlanganisa izandla zakho phambi kwakho futhi ujikeleze emuva, ucindezele izingalo zakho kude nomzimba wakho uzizwe unwelele empilweni yakho engenhla.
2. Qinisekisa ukuthi uthola isivumelwano se-abs, ukuze uthole okuningi kulokhu okulula.
3. Bamba imizuzwana engu-15 kuya kwezingu-30, uphinda izikhathi eziphindwe kathathu.

5 - Biceps Dweba

1. Thatha izingalo zakho ezihlangothini, ngemuva kwakho, ngezithupha, njengokuthi uyisitifiketi.
2. Phendulela izithupha zakho phansi bese ubuyela baze bakhombe odongeni lwangemuva ukuze welula i-biceps.
3. Bamba imizuzwana engu-15 kuya kwezingu-30, uphinda izikhathi eziphindwe kathathu.

6 - Ihlombe linyuka

1. Thatha ingalo yakho yangakwesokudla ngqo esifubeni sakho bese ugoqa isandla esesobunxele nxazonke zakho, udonsa ngobumnene ngakwesokunene ukuze ujulise ukwelula emahlombe.
2. Zama ukwehlisa ihlombe uma ungazizwa ulula.
3. Bamba imizuzwana engu-15 kuya kwezingu-30 bese ushintsha izinhlangothi, uphinda izikhathi eziphindwe kathathu.

7 - Uhlezi eceleni

1. Ukuhlala noma ukuma, faka izandla zakho ngokuqondile phezulu, izintende zibhekene nendawo.
2. Sula uphinde ungene ngakwesokudla, uzizwe unwehlisa ohlangothini lwakho lwesobunxele.
3. Bamba imizuzwana engu-15 kuya kwezingu-30 bese ushintsha izinhlangothi, uphinda izikhathi eziphindwe kathathu.

8 - I-Triceps Yula

1. Bend i-elbow ngakwesokunxele ngemuva kwekhanda lakho bese usebenzisa isandla sokunene ukuze udonsa u-elbow kwesokunxele ngokuqhubekayo kuze kube yilapho uzizwa usulekile ekudleni kwakho.
2. Bamba imizuzwana engu-15 kuya kwezingu-30 bese ushintsha izinhlangothi, uphinda izikhathi eziphindwe kathathu.