Kwiinyanga ezifudumeleyo, umbono wokuxinana kwindawo yokuthambisa enabantu abaninzi kunokuba shushu kakhulu ukuba ungayamkeli. Kodwa ungakhathazeki, sinesisombululo esitsha.
Vuthela uthuli kwii-dumbbells ekhaya, thambisa i-sunscreen, lungela ukutshisa iikhalori, kwaye uvuthele umkhono wokufaka kule mpi ye-400 + yommeli.
Uya kusebenzisa indlela ye "Juarez Valley" ukwenza imithambo emibini ubuyela umva, kwaye wenze isinciphiso se-metabolic sprint phakathi kwemijikelo emibini, ukwandisa kunye nokunciphisa inani lamaxesha "ngeleli" ngendlela.
Uza kuqala ngama-push-up angama-20 kunye ne-1 curl, emva koko i-shutter sprint yeemitha ezingama-50, emva koko i-19 push-ups, ii-curls ezimbini, kunye ne-sprint, emva koko i-18 yokunyusa, ii-curls ezi-3 kunye ne-sprint. Ude ufike kwi-1 push-up kunye ne-20 curls ezikrazula ulusu lwakho.
Beka izandla zakho kwiidumbile, qala ngeplanga eliqinileyo, beka izihlahla zakho, iingqiniba kunye namagxa ngokuthe nkqo, kwaye uvale iingalo zakho ngaphandle (A). Lawula isingqisho, ugobe iingqiniba zakho, kwaye wehlise umzimba de isifuba sakho sichukumise umgangatho (B). Tyhala ngokukhawuleza ukuze iingqiniba zakho zandiswe ngokupheleleyo. Phinda kwakhona
Ukuma, beka izibini zeedumbbell emacaleni akho, iintende zijongana nawe (A). Ngaphandle kwesishukumiso esincinci, qengqeleka iidumbbell zakho ezimbini kwaye ujike iintende zakho ngaphakathi de umnwe wakho usondele egxalabeni lakho (B). Cinezela apha uze wehlise ubunzima obuphantsi kolawulo, ulwa nabo ngalo lonke ixesha kwaye uphinde.
Ukuphelisa umjikelo ngamnye ngokubaleka kwaye uvumele umzimba wakho ungene kwi-frenzy yeekhalori ezivuthayo. Ishutile emfutshane eyi-2 x 25m (ngapha nangapha) iya kukwenza ukuba uphume uphele, ke nyathela isantya, phakamisa amadolo (A) kwaye uqhubele phambili ngengalo (B).
Ixesha Post: Jul-29-2021