Kukhona ukuqeqeshwa kwesisindo, okufanelekile ekhaya. Zihlose ukulungisa lesi sibalo nokusebenza ezindaweni eziyinhloko zenkinga. Ukwandisa ivolumu yemisipha ngokuqeqeshwa okunjalo, cishe, ngeke kusebenze, ngoba lokhu kudinga imishini engathi sína.
Ukuzivocavoca amandla ekhaya
Ngaphambi kokwenza indlu eyinkimbinkimbi, kufanele ufudumale ukuletha ithoni ye-muscle futhi unciphise ingozi yokulimala. Cabanga ngezivivinyo eziningana ezithandwayo zokuqeqesha ekhaya.
- Planck . Isisindo samandla esiyisisekelo, esinika umthwalo emisipha ehlukahlukene. Zibeke phansi phansi, ugxile ezinhlangothini kanye namasokisi. Umzimba kufanele uqonde futhi uhlabe. Kunconywa ukubamba lesi sikhundla ngomzuzu ngezindlela ezintathu. Lokhu kusetshenzwa kwamandla ngesisindo salo kungaba nzima, isibonelo, ngokusula ingalo noma ukuphakamisa umlenze wakho phezulu.
- Ibhuloho elikhazimulayo . Zibeke phansi bese uthatha izinyaweni zakho, uguqa ngamadolo. Ekuphumuleni, phakamisa izintambo phezulu ukuze umzimba kanye namathanga ube nomugqa obala. Sekuyisikhathi, ubambe, bese ubhidliza izithende, ukhuphuke nakakhulu, ugcine umzimba uphansi. Ukwandisa umthwalo wokusebenza kwalesi sivivinyo samandla ekhaya, ungathatha i-pancake bese uyibeka emshinini.
- Izikwele ezinama-dumbbells . Ukuze uthathe isikhundla sokuqala kulo msebenzi, kufanele ubeke izinyawo zakho ngobubanzi obufanayo bamahlombe. Ezandleni kufanele ugcine ama-dumbbells. Ukuphefumula, udinga ukuwela phansi kancane ngaphambi kokuba izintambo zihambisane nephansi. Ekuphumuleni, futhi, kancane kancane ukhuphuke. Kubalulekile ukuthi ungadluli izinyawo zakho noma kunoma yikuphi ukungazidilizi. Kufanelekile ukufaka esikhundleni salokho uma uwela phansi ngezansi, bese umthwalo emahlombe ukwanda.
- Ukuhlukanana kwezandla nama-dumbbells . Lokhu ukuvivinya kwamandla ekhaya kwabesifazane kunika umthwalo omuhle emisipha yangemuva. Yamukela lesi sikhundla: imilenze ezingeni le-pelvis ifakwe kancane emadolweni. Bend phambili, ulethe amahlombe ehlombe bese ugcine umhlane wakho. Khuphula isisu, izandla ezinama-dumbbell kufanele ziboshwe kancane emaceleni, bese uzigcina phambi kwakho. Phakamisa izingalo zakho ezinhlangothini, ukhomba izingxube zakho.