Ngaba ulungele umceli mngeni weentsuku ezingama-31?
Abantu abaninzi bakholelwa ukuba esona sizathu siphambili sokubandakanya uqeqesho lwamandla kukuhlala usempilweni.
Nangona uqeqesho lwamandla lunokunyusa ubunzima bemisipha, ngaloo ndlela lwenze izihlunu zomelele kwaye zolule ngakumbi, ikukude kuphela kwesibonelelo.
Ukuzivocavoca amandla okwandisa amandla kunokunyusa uxinano lweethambo kunye nokunyusa ukuguquguquka ngokudibeneyo. Ukomeleza izihlunu kuyanceda ukuphucula ibhalansi, ukukhawulezisa imetabolism kunye nokutsha kweekhalori. Ubunzima bemisipha buyehla ngokwendalo kunye nobudala, ke njengoko uneminyaka yobudala, licebo elilungileyo ukubandakanya uqeqesho lwamandla kwisicwangciso sakho.
Abanye babathengi bam basola uqeqesho lwamandla okubangela ukwenzakala-ukuba uqeqesha ngokungalunganga okanye utyebe kakhulu, uqeqesho lwamandla ngokuqinisekileyo luya kubangela iintlungu zomzimba. Kodwa uqeqesho lwamandla ikakhulu luhambelana nokuthintela ukulimala. Kungenxa yoko le nto ndiyile le nkqubo yoqeqesho lwamandla kubaqalayo phantse ngaphandle kwempembelelo (akukho kutsiba okanye izikhundla zomzimba ezingaqhelekanga!) Ukukunceda ukuba uziqhelanise nayo ngokufanelekileyo.
Le mithambo inokwenziwa ngomzimba wakho kuphela. Ukujonga kwifom kwaye ujonge intshukumo nganye kuya kukunceda wenze le mithambo ngokuchanekileyo kwaye uthintele ukwenzakala, hayi kuphela ngexesha lokuzilolonga kodwa nakwimisebenzi yemihla ngemihla. Kulula ukufaka isitya sokuhlambela izitya, ukunyuka izinyuko, ukugoba ukuze ubambe umntwana wakho, okanye ukupakisha ukutya okanye ukuhlamba iimpahla!
Umsebenzi ngamnye uya kwenziwa izihlandlo ezili-10, uze uphinde uphindaphinde ujikeleze kathathu. Umzekelo, kusuku olungaphezulu lomzimba, intshukumo nganye yenziwe amaxesha ali-10, kwaye emva kokuba umjikelo omnye ugqityiwe, kugqityiwe eminye imijikelo emibini.
Ukuba awunayo i-dumbbells yokuzivocavoca umzimba ophezulu, unokufumana ibhotile yamanzi okanye isobho. Ndikucebisa ukuqala nge-dumbbell ye-3 yeepawundi, ngaphandle kokuba ukhe wasebenzisa i-dumbbells ngaphambili kwaye waziva ukhululekile nge-5 ye-dumbbell. Kumzimba ongentla kunye nomxholo, qala ngokuphindaphinda kwe-10. Ke, ukwenza izinto zibe nzima ngakumbi kwiiveki ezimbalwa kamva, inani lokuphindaphindwa lonyuswe laya kwali-15.
Kumzimba ongezantsi, ndinikezela ngeendlela ezimbini: abaqalayo kunye nabaqalayo. Qala ngenguqulelo yokuqala kwabaqalayo kwiiveki ezimbalwa, emva koko uzame inguqulelo yokuqala. Okanye, ukuba kukho nawuphi na umthambo wabaqalayo ongawafaneli amadolo akho, qhubeka kunye neendlela zokuqala kwabaqalayo.
Ukongeza kuqeqesho lwamandla rhoqo, siza kongeza imizuzu engama-20 yexesha lokuhamba ukunceda ukuphucula ubume beentliziyo kunye nokuhamba.
Bamba iidumbbell zakho, ukuqala ngeengalo zakho ezijinga emacaleni akho. Bamba iingqiniba zakho ecaleni kwakho kwaye usonge ubunzima emagxeni akho. Cotha ukubabuyisela endaweni yazo. Qhubeka ucofe iingqiniba zakho ecaleni lakho, ulumke ungashukumi iingalo zakho. Ukuba iingalo zakho ziyajinga, unokusebenzisa ubunzima obukhulu.
Yima ngeenyawo zakho ububanzi bamagxa, ubambe i-dumbbell kwisandla ngasinye. Zisa iidumbbells kwiposti yeepali eziphakame egxalabeni. Cinezela into enzima eluphahleni ukuze ibe phambi kwentloko yakho (ukuze ukwazi ukubona into enzima ngamehlo ngaphandle kokuphakamisa intloko). Khulula intamo yakho kwaye ugcine amagxa akho kude nasezindlebeni zakho. Buyisela ubunzima kwipali.
Bamba into enzima kwisandla ngasinye, ugobe isinqe sakho phambili, kwaye umva wakho ucabalele. Bamba iingqiniba ngamacala akho, hambisa kuphela iingalo phantsi kweengqiniba, kwaye utyhale ubunzima ngasemva kwegumbi. Xa ucinezela ingalo yakho umva, yiva umva wengalo yakho uqinisa, emva koko ubuyele kwindawo yokuqala.
Beka ubunzima kumacala omabini ekuphakameni kwamagxa, ngokuhambelana nomgangatho. Hlanganisa amagxa akho, emva koko tsala iingalo zakho ngaphambili, njengokuwola umthi. Gcina iingqiniba zakho kunye nenqanaba leengalo-ungazivumeli ziwe-kwaye ubukele amagxa akho eqala ukuphakamisa. Ukuba oku kuyenzeka, oko kuthetha ukuba ubunzima bunzima kakhulu okanye udiniwe kakhulu. Unokunciphisa inani lokuphindaphinda okanye ukunciphisa ubunzima.
Yima kunye neenyawo zakho ububanzi ububanzi. Yalatha unyawo lwasekunene phambi kwakho kwaye ucofe ii-quadriceps zakho. Phakamisa imilenze yakho phantse iphakame njengasezinqeni zakho, emva koko uyithobe. Phinda amaxesha ali-10, emva koko utshintshe umlenze wasekhohlo.
Yima ngeenyawo zakho ububanzi benyonga, thabatha inyathelo ngasekunene ngonyawo lwasekunene, chukumisa iinzwane zakho, ubeke ubunzima bakho kunyawo lwakho lwasekhohlo. Yalatha iinyawo zakho kwaye ujoyine i-quadrilateral. Nyusa umlenze uye esinqeni, emva koko uwuthobe. Phinda amaxesha ali-10, emva koko utshintshe umlenze wasekhohlo.
Bamba ikhawuntari, isitulo, okanye itafile ngesandla esinye ukugcina ibhalansi, kwaye wolule iinyawo zakho zibanzi njengamagxa akho. Hlala umva ezinqeni, uze ugobe amadolo ukuze unciphise i-squat. Gcina amadolo akho ephezulu kuneenzwane zakho kwaye uqinise i-abs yakho. Cinezela phantsi ngezithende zakho ukuphakama kwakhona.
Yima iinyawo zakho ezinqeni-ububanzi ngaphandle, emva koko ushukumise unyawo lwasekunene iinyawo ezimbalwa ngasekunene ngelixa ugoba idolo lasekunene. Gcina umlenze wakho wasekhohlo uthi nkqo
Ixesha Post: Aug-04-2021