Ngokuvamile, abesifazane bakhononda ukuthi ukulahla amasentimitha amaningi ngokweqile, isisu nesisu, ukushintsha ukubukeka kwezandla kuhlulekile. Yingakho isihloko salokho okufanele ukwenze ukuze ulahlekelwe isisindo ngokushesha, sithandwa kakhulu.
Okubaluleke kakhulu ukudla, okuyinto okudingeka ukuba ukhiphe ukudla nokudla okulimazayo kubalo. Ukuze uthuthukise umphumela, ungakwazi ukwenza izinqubo ezihlukahlukene zokuzicabangela, isibonelo, ukufaka ama-wraps, nokuzicubungula. Ukugcizelelwa okuyinhloko kuyodingeka kwenziwe emithwalweni yomzimba, okuzovumela ukuthi kungabikho kuphela ukulahla amafutha, kodwa nokuthuthukisa ukukhululeka.
Kungashesha kangakanani ukulahlekelwa isisindo ezandleni nasemagxeni?
Ukuqhuba ukuqeqeshwa, akudingeki ukuba ube nesimiso esithile esingathí sina, okwanele ukulungiselela ama-dumbbells, nakuba kunezivivinyo ezingadingi isisindo esengeziwe. Ama-dumbbell angenziwa ngamabhodlela ajwayelekile. Ukuzivocavoca kunconywa ngezindlela eziningana izikhathi ezingu-15-20. Udinga ukuqeqesha nsuku zonke.
- Phinda uphendule ama-push-ups. Ake siqale ngokuzivocavoca okulula, kodwa okwenzayo okudingayo isitulo noma yimuphi omunye ukuphakama. Lo mthwalo uwela emadodeni kanye nemisipha ngemuva kwamahlombe. Okokuqala, hlala emaphethelweni esihlalo bese ubeka izandla zakho ezinhlangothini zezinyathelo. Nika umzimba wakho phambili, welula imilenze phambi kwakho, ukuwagoqa emgodini wakho. Izandla kufanele ziboshwe kancane emaceleni. Umsebenti ukuhamba, phezulu nangaphansi ukugoqa izingxenyana ezingeni lika-90 degree. Ukucindezela lo msebenzi, gcina imilenze yakho iqonde.
- Ukuqinisa izimbumbulu . Ukuqonda ukuthi ungakwenza kanjani ukuthi ulahlekelwe isisindo, ngingathanda ukusho ngenye indlela yokuzivocavoca ethandwayo. Ukwenza, kufanele uqonde ngqo futhi ugobe phambili, ugcine umhlane wakho. Thatha izimbongolo ezandleni zakho bese uzidonsa phambi kwakho. Umsebenzi - ekuphumuleni, udonsa izimbongolo esiswini, uqondise izingxube phezulu. Uma uphumule, faka izandla zakho phansi. Hambisa kancane kancane ngangokunokwenzeka.
- Umshicileli waseFrance wezingqungquthela ngenkathi ehlezi. Uma unesithakazelo sokuthi ungasheshe ulahlekelwe isisindo ngesandla, kunconywa ukuthi ufake phakathi kokuyinkimbinkimbi yakho lo msebenzi. Hlala esihlalweni bese ugcina umhlane wakho uphansi. Thatha izimbongolo ngezandla zakho ekugcineni, ukhomba izintende zezandla zakho, futhi ushiye ngqo izintambo zakho. Amandla akhuphukela phezulu ukuze ingxenye ekhukhulayo iqhubeke nomugqa wesibindi. Umsebenzi wokunciphisa i-dumbbells ngekhanda, ukugoqa izingalo ezinhlangothini kuze kube yilapho ibona elungile lenziwa. Bese uqonde izingalo zakho endaweni yokuqala.