Ukuze ulungise ukuma okudingayo ukuze ushintshe ukudla kwakho kuqala - noma yikuphi ukungafani emzimbeni kubonisa ngokuqondile amaphutha gastronomic. Okulandelayo, eqinisweni, kudingeka senze ukuzivocavoca kwalesi sibalo - emva kwakho konke, ngokudla okulodwa kuphela, akunakwenzeka ukuba ulungele.
Isethi ekahle yokuzivocavoca umzimba kufanele iqukethe:
- imoto ye-cardio - ukugxuma, ukugijima, ukweqa intambo , njll;
- ukuvivinya emaphepheni, emathangeni, ezinqulwini, ezandleni, emuva;
- imizimba eminingi yokusebenza komuntu omuhle, okuvumela indlela eyodwa yokusebenza amaqembu amaningana amahlumela ngesikhathi esisodwa.
Yiqiniso, kunengqondo kakhulu ukwenza okuthiwa i-prophylaxis nsuku zonke - ukuvivinya umzimba ukugcina isibalo, okungukuthi, ukuzivocavoca kokuqala kwansuku zonke okusebenzayo nsuku zonke kusebenza kangcono kakhulu kunomuntu oyedwa ogwazayo amahora amabili.
Qaphela isibalo sakho nsuku zonke, ngakho akudingeki ukuthi usebenzise amandla amaningi ukuyibuyisela.
Ukuzivocavoca
Siphakamisa ukuthi wenze imizimba emihlanu yesibalo esiphelele. Ukuzivocavoca ibhonasi yakho, ongayisebenzisa uma unamandla okwanele emzimbeni nasekuziphatheni.
- Ukuzivocavoca "umakhi womzimba" - kusuka esitokisini se-squat senza ukugcizelelwa phansi, cindezela bese ubuyela emuva ekugcineni. Senza ukuphakama okuphezulu kuya phezulu, izandla zethulwe ngenhla kwekhanda. Ngemuva kokuzivocavoca ngalunye "umzimba womzimba", yenza ama-jumps angu-5 nge-dilution yezandla - gxuma, imilenze ihlukaniswe, izandla uphakamise izinhlangothi, gxuma, imilenze ndawonye, izandla phansi. Phinda leli qembu izikhathi ezingu-5.
- Ukuzivocavoca ngezingqungqutheleni - uye endaweni yokuhlala, umlenze ongemuva onyaweni. Izingalo ezinama-dumbbell ziphakanyiswa ngaphezu kwekhanda lakho. Senza ucindezela - sigoqa izingalo zethu ngemuva kwamakhanda ethu futhi sikhulise ngokuzenzekelayo. Senza izikhathi ezingu-5, bese sinciphisa izandla zethu ezingeni lesifuba futhi senze ushintsho lwemilenze eqa izikhathi ezingu-5. Bese uphindela ohlangothini lwesibili.
- Ingemuva iqondile, imilenze iqonde, senza ukuthambekela, asiguqa ngamadolo, izingalo zethu ziqhubekela phambili. Sukuma, senza ucingo kwi-bicep. Siya phansi esikhwameni bese sibheka phezulu ngama-dumbbells. Senza izikhathi ezingu-5.
- Isikhundla sokuqala - imilenze ebubanzi bezinhlanzi, izandla ngezingqungquthela emzimbeni. Senza ukuhlasela ngakwesokudla, ngenkathi sikhulisa ngisho nezandla ezingeni lamahlombe. Siphindela ku-original, susa ibhande langakwesobunxele kuya kwesokunxele. I-lunge yokuqala, bese ukuphikisa ukuma - izikhathi ezingu-5 nokushintsha imilenze.
- Salala phansi emgodini, amadolo aguqulwe, ama-dumbbells ezandleni. Siphakamisela izandla zethu ezinhlangothini, lapho siphumulela sidonsa amadolo ethu esifubeni, sinciphisa izingalo zethu futhi sifinyelele emasokisi. Ngesikhathi sokuphulukiswa sinciphisa imilenze ehlangene (hhayi ukuthinta phansi), sisakaza izandla zethu ezinhlangothini.
- Sifeza nesihlalo noma isitatimende se-stap. Ngesinyawo esisodwa siphezu kwendawo esisekelayo (siba ngapha nangapha kuya emncintiswaneni), owesibili uyaphuma. Sibuyela ngezinyawo. Siphindaphindela izikhathi ezingu-10 ngezinyawo.