Eyona mithambo mihlanu mihle yokuthambisa

intombazana enebikini

Ukuzilolonga kuthetha ukuba nenqanaba elithile lentando, ukubandakanyeka, umnqweno wokufezekisa iinjongo, ukuziva uzive usempilweni kwaye ngaphezu kwako konke, unexesha lokwenza. Uninzi lwethu lufuna ukufuna uninzi ngokukhawuleza, ngokulula nangokufanelekileyo Umzimba omhle, sikunika izitshixo zokuwufezekisa.

Ukuba neempundu eziqinileyo nezomeleleyo yenye yeenjongo abantu basetyhini abaninzi abafuna ukufikelela kuzo. Kuya kufuneka wenze umthambo othile kuloo ndawo ukufezekisa oku. Nika ingqalelo kwimithambo efanelekileyo ukuba neempundu ezigqibeleleyo.

Yonke into ebhekisa kwi utshintsho lomzimba kufuneka lwenziwe ngokuthe ngcembe, Kufuneka sihlale rhoqo kunye nemisebenzi kunye nokuzilolonga ukuze utshintsho lubonakale. Kufuneka sizenze okungenani amaxesha ama-4 ngeveki, ukongeza ekugcineni ukutya okunezondlo, okunamafutha asezantsi kunye nokusela ubuncinci i-2 yeelitha zamanzi ezimbiwa mihla le.

Intombazana enxibe ijean

Njengoko iminyaka ihamba, umzimba, ukuba khange wenze umthambo, uyasinda kwaye ube yinto edlakadlaka. Kubalulekile ukuyeka kunye nokuguqula utshintsho kubomi bokuhlala kunye qalisa ukuzilolonga. Kule meko, siya kugxila ekoyiseni iimpundu ngendlela elula, eyonwabisayo nesebenzayo.

Ukuzivocavoca kwiimpundu zethoni

Ngaphambi kokuba siqale lo mkhwa weempundu kufuneka sithathele ingqalelo ukuma komzimba wethu, kubalulekile ukuba sihlale sigcina imiqolo yethu iqonde ukuze ungabi nantlungu kamva.

Kuya kufuneka usebenze indawo yeenyonga kunye namathanga ukufikelela kwiimpundu. Qaphela ukuba awunayo i-lumbar okanye i-hip ukutsala, kuba ukuba kunjalo, wenza intshukumo ngokungachanekanga.

Izikwere

Olona luvo lusisiseko kuzo zonke, zilungele ukugcina iimpundu eziqinileyo, imilenze namathanga. Inokwenziwa ngobunzima okanye ngokuhlisa nje nokuphakamisa ubunzima bomzimba wakho.

  • Ukuma, ukuyaYandula imilenze ide ilungelelaniswe namagxa. Ukuba usebenzisa i-dumbbells, zibeke kwicala lomzimba wakho, esinye kwisandla ngasinye. Kwaye ukuba usebenzisa ibha, yibeke emva kwentloko yakho uyibeke emagxeni nasemqolo.
  • Kanye kunye indawo ecacileyo, guqa amadolo uze uhle kancinci. Amathanga aya kufana nomgangatho kunye namadolo angaguqulanga ngokugqithisileyo. Qalisa kwakhona ukuma kokuqala, ukunyakaza kufuneka kucothe kwaye kunqumame.

intombazana elunxwemeni

Yolula

Umahluko olula kunowangaphambili. Iqala ngesikhundla esinye, sebenzisa i-dumbbells okanye i-barbell ukuba uyafuna.

  • Endaweni yokuziguqula lamadolo amabini ngaxeshanyeThatha inyathelo eliya phambili ngolunye unyawo lwakho. Ngaphandle kokulahlekelwa ngumlinganiselo.
  • Emva koko yehlisa kancinci umzimba wakho. Umlenze oshiye ngasemva kufuneka ugobe de idolo libethe emhlabeni.
  • Idolo langaphambili kufuneka lifane nomhlaba. Gcina ibhalansi yakho. 
  • Buyela kwindawo yokuqala kwaye uphinde intshukumo efanayo kodwa ngomnye umlenze.

Ulwandiso lwehip

Le ntshukumo ifuna ukulala ebhentshini, kungenjalo ebhedini ishiya isinqe kwelinye icala kwaye imilenze neenyawo zijinga phantsi.

  • Kufuneka uphakamise imilenze yakho ngaxeshanye, Ukwenza amandla ngezihlunu zamathanga kunye neempundu. Ifikelela ezinqeni.
  • Kule ndawo, ukhaba umoya, ngamadolo agobileyo, umlenze omnye uya kusondela esifubeni ngelixa elinye lisemoyeni.

ezemidlalo kunye neentsimbi

Uxinzelelo oluzukileyo

Lala phantsi ushiye amadolo, iingqiniba kunye neengalo phantsi. Amadolo asezinqeni kunye neengqiniba kumgca othe ngqo ngamagxa.

  • Cinezela esiswini kwaye ulungelelanise umva kakuhle. Phakamisa umlenze wakho wasekhohlo de idolo libe kwinqanaba le-hip, liguquguquke.
  • Cinezela ubuqaqawuli bakho ubuncinci Imizuzwana emi-3 kunye yehla kwindawo yokuqala. Yenza i-10 ukuya kwi-20 ye-reps kwaye uhambe uye komnye umlenze.

Ukuphakanyiswa kwepelvic

Fumana imethi okanye umhlaba othambileyo. Lala phantsi kuyo kwaye ubeke iinyawo zakho phantsi, ushiye imilenze yakho igobile. Iingalo emacaleni zolule kwindawo efanelekileyo.

  • Ephakamisa indawo ye-pelvic emoyeni, yenza uxinzelelo ngamathanga ingakumbi iimpundu. Umva ushiye ngaphakathi diagonal phantsi. Akufanelekanga.
  • Gcina eso sikhundla imizuzwana embalwa kwaye uphinde ungqengqe ungakhange uchukumise ukhuko ngeempundu zakho ukuze uxinzelelo luqhubeke.
  • Ukufezekisa iziphumo ezikhulu, kuyacetyiswa ukuba wenze umthambo ubuncinci amaxesha ama-4 ngeveki kwaye uphinda-phinda uthotho Iintshukumo ezili-15. 
  • Ungabeka ifayile ye- inobunzima beekhilo ezi-2 ukuya kwezi-4 esiswini ukuze ube noxinzelelo ngakumbi kwaye ngokwenza oko uzilolonge ngakumbi.

intombazana eyenza iyoga

Le yeminye yemithambo esiyicebisayo ukuba uqale ngokusebenza kubuqaqawuli bakho, kubalulekile ukuqala ngokuhamba ngokulula kodwa ngokukuko. Gcina irekhodi kunye naye ezemidlalo kunye nokutya okufanelekileyo yantoni iziphumo zilungile.


Yiba ngowokuqala ukuphawula

Shiya uluvo lwakho

Idilesi yakho ye email aziyi kupapashwa. ezidingekayo ziphawulwe *

*

*

  1. Uxanduva lwedatha: UMiguel Ángel Gatón
  2. Injongo yedatha: Ulawulo lwe-SPAM, ulawulo lwezimvo.
  3. Umthetho: Imvume yakho
  4. Unxibelelwano lwedatha: Idatha ayizukuhanjiswa kubantu besithathu ngaphandle koxanduva lomthetho.
  5. Ukugcinwa kweenkcukacha
  6. Amalungelo: Ngalo naliphi na ixesha unganciphisa, uphinde uphinde ucime ulwazi lwakho.