Bonke odokotela nabaqeqeshi bayavuma ukuthi ukushaja kuyasiza emzimbeni nasemzimbeni. Kuyasiza ukuvuka masinyane, ithoni umzimba, qala imetabolism futhi ujabule. Ukuze ukusebenza kwasekuseni kuzuze kuphela futhi kuphumelele, kubalulekile ukwazi ukuthi kungcono kanjani ukukwenza umzimba nokuthi yiziphi izenzo okufanele zifakwe kuyo. Kubalulekile ukuqonda ukuthi ukuvivinya kwamanzi ngezikhwepha ngeke kube nomphumela oyifunayo.
Ngizivocavoca kanjani?
Kufanele uqale ngokubeka imigomo, okungukuthi, sinqume ukuthi yini okudingeka uvuke kusenesikhathi bese wenza izivivinyo. Isibonelo, othile wenza lokhu ukuze alahlekelwe isisindo, kanti abanye baqinise ukuzivikela.
Imithetho yokwenza ukuzivocavoca ekuseni:
- Okuyinkimbinkimbi kufanele kube nokuzivocavoca kwamaqembu ahlukene ama-muscle.
- Isikhathi sokushaja akumele sidlule imizuzu engu-20.
- Qala isifundo ngokufudumala-up ukufudumala imisipha.
- Ukuzivocavoca kahle ngesisu esingenalutho, esizosiza ukuqala ukusebenza kwe-metabolism nenqubo yokushisa kwamafutha.
- Kubalulekile ukuphefumula ngokujulile ngesikhathi sokuzivocavoca, okuyinto eyenza ukujikeleza kwegazi futhi kusize ukugcwalisa amaseli nge-oxygen.
Ukuzivocavoca kokwenza isisindo kufanele kwenziwe njalo, ngoba ukuqeqesha "okungajwayelekile" ngeke kube nomphumela.
Ukuzivocavoca ukushaja:
- Ijika nokuthambekela kwekhanda ngezindlela ezihlukile.
- Ukunyakaza okuyiyindilinga yezandla, amahlombe kanye nezingalo, ziboshwe emahlombe.
- Ukuzivocavoca okuphelele komzimba ophezulu - push-ups. Ungabenza emadolweni.
- Ngomshini wokunyathelisa, kungenzeka ukuba wenze iziphakamiso zomzimba ophezulu. Themba ngemuva kwakho, bhonqa amadolo akho, futhi, ngaphandle kokumisa intamo yakho, khuphuka ukuze i-chin yakho ibuke phezulu.
- Ngokuba ukudonsa iziqhaqho namadokodo kudingeka wenze ukuhlala phansi . Kubalulekile ukuthi izithende aziveli phansi, futhi amadolo awahambanga phezu kwamasokisi. Amandla angasuswa ngaphambi kwakho.
Qala ngokuphindaphinda oku-10 kokuzivocavoca ngalunye bese ukwandisa kancane kancane inani.