Ukulahlekelwa isisindo akuyona into elula, uma ucabanga ngombono ngaso sonke isikhathi, futhi ungaqali ukwenza. Eqinisweni, ngisho nokulula kwesisindo sokulula kwesisindo kufaka isandla ekunciphiseni isisindo , lapho indima "esikoleni" efudumele khona emakilasini okufundisa ngokomzimba, ukuzivocavoca ekuseni, njll. Phela, isimiso sokulahlekelwa isisindo siyisisekelo - sebenzisa ama-kilojoule owadlayo, futhi uzithole ku-energy "minus" elula.
Isethi elula yokuzivocavoca umzimba, okungathatha imizuzu engaphezu kuka-10 kungenziwa nsuku zonke, ngaphandle kokuyekethisa uhlelo olucindezelekile. Kulokhu, umzimba wakho uzokubonga - kuyoba lula ukukhululeka kwemvelo, amanoni 'ayokhathala', ukukhuthazela kuyanda.
Ukuzivocavoca
Lezi zivivinyo ezilula zokulahlekelwa isisindo zenziwa ngemishini yokuzivocavoca ekhaya ephansi kakhulu - amabhodlela agcwele amanzi.
- Yenza ukujikeleza okufudumalayo nge-brushes, ama-elbows, amahlombe, izandla eziphakanyiswayo ezinhlangothini, zishaya phambili - zenze ngamabhodlela ezandleni.
- Ama-push-ups - faka ibhodlela phambi kwakho, thatha ukugcizelela amanga emadolweni. Siphonsa izingalo zethu ezinhlangothini - siyanciphisa, sithungatha izingalo zethu-siya phezulu sifinyelele esinye sezingalo ebhodleleni. Senza lokhu ngazo zonke iziphakamiso, shintsha izandla.
- Ukuzivocavoca ngezinyawo, shiya ibhodlela endaweni. Sihlala phansi phansi, izandla ziphumula phansi phansi, zibukeka, ziphakamisa imilenze futhi zenze "izikhali". Ibhodlela lingaphansi kwezinyawo zakho, futhi umsebenzi wakho awuwukuguqulwa, ngokunciphisa isikhundla sabo.
- Sithatha ibhodlela elilodwa ngezandla ezimbili. Senza ukuhlaselwa phambili ngaso sonke isikhathi ngonyawo olulodwa, ekuhlaselweni - siphakamisa izandla zethu nebhodlela ngaphezu kwamakhanda ethu, bese sixhuma imilenze yethu futhi siqhubeke nokuqhubeka. Emuva siyahamba, senza ukuhlaselwa ngomlenze wesibili.
- IJerk - imilenze ibanzi kunamahlombe, kokubili amabhodlela ezandleni, ngaphezulu. Siyaxosha, sinciphisa izandla zethu ngamabhodlela ngangokunokwenzeka, susa imilenze yethu, siphakamise izandla zethu ngamabhodlela emakhanda abo - ukuphindaphinda okungama-20.
- Sifaka ama-biceps, njengama-dumbbells ajwayelekile - izinyawo ebubanzi bezinhlombe, ebhodleleni ezandleni, siguqa izingalo zethu ezinhlangothini nokuphakamisa amabhulashi ngamabhodlela kuze kube sezingeni lamahlombe.