Ukunciphisa ekhaya

Ukuqeda isisindo esingeqile, akudingekile ukuba unike isikhathi sokunyuka endaweni yokuzivocavoca, ngoba ungenza izivivinyo ekhaya ukuze ulahlekelwe isisindo. Kulula nje ukuchitha kuso imizuzu engu-15. ekuseni nangemva kwesikhathi esifushane, imiphumela emihle izobonakala. Ngaphezu kwalokho, umthwalo wenyama ekuseni uzokuvumela ukuba ujabule futhi uthole icala lokuzizwa kahle. Ukuzivocavoca kwekusasa kubangela ukugaya umzimba futhi kusize ukuqinisa imisipha.

Izimiso zokushaja ngempumelelo ngokulahlekelwa kwesisindo esisheshayo

Kunezincomo eziningana ezizokwenza umsebenzi wokusebenza ekuseni usebenzise ngendlela enokwenzeka:

1. Ukuze ulahlekelwe isisindo, udinga ukuzijwayeza njalo futhi kangcono nsuku zonke.
2. Okuyinkimbinkimbi kufanele kufake ukuvivinya okuhlukile ukulayisha ubunzima obukhulu ngangokunokwenzeka.
3. Khumbula ukuthi ukukhokhwa okuphumelelayo kokulahlekelwa isisindo ekhaya kuyoba ukuthi uma phakathi kokuzivocavoca okhethiwe ukuba kube yinkimbinkimbi ukwenza amakhefu okuphumula okuncane. Isikhathi esiphezulu sokumisa umzuzu;
4. Ukuzivocavoca ngalunye kufanele kwenziwe ngamasethi amathathu, ukwenza izikhathi ezingu-10-15.
5. Ukugcina ifomu lokuqeqesha, kwanele ukuchitha imizuzu engu-15, kodwa uma ufuna ukulahla izitolo ze-fat, kungcono ukuqhuba isigamu sehora. Isikhathi kufanelekile ukukhula kancane kancane.

Khumbula ukuthi umsebenzi womzimba unikeza imiphumela kuphela uma kutholakala ukudla okunempilo efanele. Uma uthuthukisa imenyu, uqondiswe yimithetho yama-dietetics.

Ukuzivocavoca okuphumelelayo ukukhokha ukunciphisa umzimba wonke

Ukuqala ukuqeqeshwa kuvela ekufudumele okudingekayo ekufudumeni imisipha namalunga. Yenza ukushintshanisa kwekhanda, ingalo nomlenze, kanye nokweqa nokugxuma. Ungagijima imizuzu emihlanu endaweni.

Ukuzivocavoca ukushaja usuku ngalunye ngokulahlekelwa isisindo:

1. Izikwele . Akunakwenzeka ukucabanga into elula futhi ephumelelayo yokupompa imilenze kunama-squats. Beka izinyawo zakho emazingeni ehlombe kanye ne-squat ngaphambi kokuba izinyathelo zifinyelele phezulu. Isikhwama kufanele sikhombiswe emuva ukuze amadolo ahambe ngaphesheya kwezinyawo. Amandla akhuphuka phambi kwakho noma angene kuwo.
2. I-lath eyinkimbinkimbi . Qinisekisa ukufaka lo msebenzi ekusebenziseni nsuku zonke ukuze ulahlekelwe isisindo, njengoba kuhilela amaqembu amaningi amahlumela. Thatha ugcizelele phansi, uqiniseke ukuthi umzimba ubusezingeni eliphambili futhi bekungekho ukuhlukumeza emhlane ophansi. Bhonqa idolo kuqala, bese umlenze owodwa bese uwadonsa esifubeni.
3. Ukuphikisana . Ufuna isisu esihle nesisicathulo, bese ufaka ku-complex morning yakho lo msebenzi. Ngenkathi usesikhathini sakho, bhonqa amadolo akho bese ubeka izandla zakho eduze kwezindlebe zakho, ukhomba izikhawu zakho ngezindlela ezahlukene. Ngesikhathi esifanayo, phakamisa ikhanda lakho kanye namahlombe, futhi uphonsa amadolo ekhanda lakho, uphakamise isikhumba. Ngemva kwalokho, buyela esimweni sokuqala, kodwa akukhuthazwa ukubeka izinyawo zakho phansi.
4. Izitayela . Lo msebenzi uzothola isikhumba esihle nesincanyana. Ukubheka ezinhlangothini kufaka esikhundleni sezinguquko ze-diagonal. Amandla angabanjwa okhalweni, futhi ungathatha induku yokuzivocavoca bese uyigcina emahlombe akho. Yenza ukunyakaza ngakunye ngakwesokunxele nangakwesokudla.
5. Ama-push-ups . Kunezinketho ezahlukene ze-push-ups, ngakho ungakhetha wena noma yikuphi. Sinikeza ama-push-ups ebhentshini. Beka izandla zakho ebhentshini, futhi izinyawo zakho ziphumule phansi. Kubalulekile ukuthi umzimba uqonde. Yehla phansi ngokugoba izandla zakho ezinhlangothini zakho, uzama ukuthinta ibhentshi ngesifuba sakho.
6. Ukuzivocavoca 2in1 . Kulo msebenzi, ingcindezi yamukelwa yi-press kanye nezandla. Beka ngemuva kwakho, ukuguqa ngamadolo akho ekhoneni lama-degree angu-90 bese uphakamisa. Gcina ama-dumbbells ezandleni zakho ngaphezu kwesifuba sakho. Hlukanisa ama-dumbbells ezinhlangothini, kodwa ungathinti phansi. Izandla zingahle ziboshwe kancane emaceleni.