Imidlalo kunye nokuqina

Sichaza indlela elula yokunceda umzimba wakho ukuba usebenze, uquka amaxesha amafutshane kunye namaxesha.

Siphakamisa uthotho lwee-push-ups eza kwenziwa, ezenziwa rhoqo, ziya kukunceda ukukrola iingalo zakho ngokukhawuleza.

Sichaza into ekufuneka uyenzile ukuze uhlale usempilweni ngaphandle kokwenza imithambo efanelekileyo. Iindlela ezine ezilungileyo zomzimba nengqondo.

Ezi ngcebiso ziya kukunceda ufumane okuninzi kuqeqesho lwakho lwamandla, oko kukuthi, iziphumo ezikhawulezayo nezingcono.

Ngaba uyafuna ukuqhelisela ukuqubha njengoqeqesho? Landela ezi ngcebiso kwizinto ezinje ngezixhobo, ubude bexesha, kunye nobuninzi.

Ukuba unoxinzelelo emagxeni nasentanyeni, zama ezi zintathu zolulelwano, ezisebenza ngokukuko ukuphumla kwezi ndawo zimbini.

Nangona abantu abaninzi bengayihoyi, ukukhuthazeka ngakumbi kwindawo yokuzivocavoca yenye ye ...

Ukwandisa ukusebenza kuyimfihlo yokufezekisa iinjongo. Apha sichaza iindlela zokuyiphumeza ngaphandle kokunikezela ngokudinwa.

Ukuba ukhe weva ubunzima betafile yokulahleka kobunzima, fumana ukuba ikhona na le mikhwa inoxanduva kwaye ubuyele kumkhondo.

Sichaza indlela yokuphepha ngamaqhinga alula ukubomvu kobuso okunxulunyaniswa nokuzilolonga, apho abantu abaninzi beziva bengonwabanga.

Zama la maqhinga ukuba ufuna ukuhamba kwakho kukunceda uthumele izihlunu zakho ngokukuko ngakumbi kunangaphambili.

Fumanisa ukuba kutheni umzimba wakho uqhubeka ungawamkeli uqeqesho lwasasa oludumileyo kunye namanyathelo anokuthathwa malunga noku.

Sichaza ukuba, ukuba uhlala uhleli, ungawonyusa iimpundu ngokunikezela imizuzu emihlanu kuphela ngosuku kwaye ngaphandle kwesidingo sezixhobo.

Ezi ziimeko ezine apho ukuthatha ikhefu kwimithambo kufanelekile kwaye akufuneki kukwenze uzive unetyala.

Le mikhwa mithathu iya kukunceda uthumele i-abs yakho ngaphandle kwendawo yokuthamba Kwaye kukuba ukufumana isiseko esomeleleyo ngumsebenzi weeyure ezingama-24.

Ukuba ukubaleka akukwenzi ukuba unciphise umzimba, kusenokwenzeka ngenxa yenye yezi zinto. Sichaza oonobangela abaqhelekileyo kunye nezisombululo zabo.

Ukuziqhelanisa nokuzivocavoca umvuzo rhoqo kwisibini kutyalo mali Apha sichaza ukuba kutheni ngamanqaku amathandathu ajolise kwizibonelelo zawo ezahlukeneyo.

Ukuba ufuna ukufezekisa utshintsho olubonakalayo kwimbonakalo ye-glutes yakho, zama oku kuzilolonga ukusebenza kwentliziyo, eyona ilungileyo kwi-butt.

Sikunika iingcebiso ukuze ubaleke ngaphandle ebusika ngokukhuselekileyo. Ingqele ayisosizathu, kodwa kufuneka kuthathwe amanyathelo okuzikhusela.

Ukuba ukubaleka ayisiyonto yakho, nazi iindlela ezine ezisebenzayo zokutshisa amanqatha kunye nokunciphisa umzimba.

Ngaba ukuphucula inkangeleko yakho phakathi kwezigqibo zakho zoNyaka oMtsha? Landela ezi ngcebiso zoqeqesho. Olu lutshintsho oluguqula umzimba wakho.

Ezi ngcebiso ziya kukunceda wenze indawo elungileyo yokucamngca ekhaya ukunciphisa uxinzelelo, uxinzelelo kunye nezinye iingxaki ezikugcina ungonwabanga.

Umdlalo wamanqindi uthabathe amanina ngoqhwithela kulo nyaka. Apha sichaza ukuba zeziphi izibonelelo ezenze ukuba ibe ngumdlalo omtsha owuthandayo.

Sikunika iingcebiso zokuphucula iziphumo zoqeqesho lomzimba, imodeli efuna kuphela ubunzima bomzimba wakho.

I-deadlift yinto elula kwaye esebenzayo kakhulu yokuphakamisa iimpundu. Apha sikubonisa ukuba ungayisebenzisa njani inyathelo ngenyathelo.

Ukuziqeqesha kabini ngemini kuya kukunceda ufikelele kwiinjongo zakho zobunzima ngokukhawuleza, kodwa kukho izinto ezininzi ekufuneka uzazile ngaphambi kokuba uqale.

Sikunika iingcebiso, ezinxulumene nokulungiselela, eziququzelela uqeqesho lwakusasa kwaye zikuncede ufezekise indlela yesiqhelo.

Ezi zintathu zeyoga ziyakukunceda ukuba uphinde ufumane imithambo, wandise ubhetyebhetye, kwaye ukhulule uxinzelelo oluninzi olwakhiwe.

Musa ukutya iiprotheni emva kokuzivocavoca ekuseni? Apha sichaza izizathu zokuba kutheni kufuneka uqale uyenze.

Ngaba uya kwiklasi yakho yokuqala yeyoga? Ukubeka ezi ngcebiso zintathu ukuziqhelanisa neeveki zakho zokuqala kuya kukunceda ulungelelanise ngempumelelo.

Ubudlelwane phakathi kwabafazi kunye nokuphakamisa ubunzima buxhonywa ngothotho lweentsomi zobuxoki esizichitha apha.

Sichaza ukolula okulula ngebhanti e-elastic eya kukunceda ukhulule uxinzelelo lomhla kwaye ufumane amandla, ngelixa uthintela ukwenzakala.

Sikunika izitshixo zokuqonda umdlalo weentaba. Ukuzivocavoca okunempembelelo ephantsi okuphucula imeko kunye nokunciphisa umngcipheko wesifo.

Oku kutya kukutya kungabangela iingxaki xa kutyiwa phambi koqeqesho. Fumanisa ukuba ziziphi kwaye kutheni zingacetyiswa.

Sichaza ukuba bathetha ntoni oogqirha xa bethetha ngokwenza imithambo rhoqo, nto leyo ebalulekileyo ukunciphisa umngcipheko wokosuleleka zizifo.

Xa kunzima, ukuzivocavoca umzimba kufuneka kutshintshwe kunye neentsuku zokuphumla. Ezi ziziphumo zomzimba nezengqondo zokugqitha.

Ukubaleka kumaqondo obushushu aphezulu kunokuba nemiphumo emibi yempilo. Apha sichaza into ekufuneka ujonge kuyo ukuze wazi ukuba ikhuselekile na.

Ukuba umtsha kwibhayisikile emileyo, ezi ngcebiso zilandelayo ziya kukunceda ufumane uninzi lwayo ukuze uphakamise kwaye utshise iikhalori ngokukhawuleza.

Ngaba awukwazi ukubaluleka kokuphefumla kwidaphragm? Apha sichaza izibonelelo zayo kunye nendlela yokufunda oko kubizwa ngokuba kukuphefumla okungapheliyo.

Landela la manyathelo ama-4 alula ukulungisa iinyawo zakho emva kokubaleka okanye omnye umdlalo obangela ukonakala kunye nokukrazuka kweli candelo lomzimba.

Ukuhamba ngakumbi kukhokelela kwimpumelelo enkulu enxulumene nempilo kunye ne-silhouette. Apha sikunika amaqhinga okwazisa iintshukumo ezininzi kwimini yakho yemihla ngemihla.

Sikuxelela yonke into oyifunayo malunga noqeqesho elunxwemeni ukuze ehlotyeni ungene kwimilo ngelixa useholideyini ngokukhuselekileyo.

Abanye abantu babila kakhulu, abanye bambalwa kakhulu. Izinto ezahlukeneyo ziya kudlala kwaye zichonge impendulo yomzimba, kwaye ke ...

Ukuba ufuna ukutshisa iikhalori ezingakumbi nge-cardio, ukuthatha la manqaku mathathu xa uqeqesho luya kukunceda uwufezekise.

Ukulandela esi sicwangciso kuya kukunceda ukuba uphawule imilenze yakho ngokukhawuleza nangokufanelekileyo ukubonisa umzimba osezantsi onomtsalane kuzo zonke iintlobo zempahla.

I-squat ngumdlalo wezemidlalo othintela izihlunu ezinobungangamsha ekuphumleni. Kuyenziwa ...

Ukusondela kwezemidlalo njengendlela elula yokulahleka kweekhilos yimpazamo. Nazi izibonelelo ezi-4 zomthambo ezingahambelani nobunzima.

Nazi izinto ezi-5 wonke umntu ekufuneka ezenzile emva koqeqesho ukuze azive elungile kwaye athintele iintlungu kunye nokwenzakala.

Ngaba kufuneka siqeqeshe ngaphandle kokuqina okanye kuyacetyiswa ukuthatha usuku? Apha sichaza indlela yokujongana nemitya yezihlangu.

Ngaba ufuna ukutshisa iikhalori ezingaphezulu kumqeqeshi we-elliptical? Siyakumema ukuba usebenzise ezi ngcebiso ngexesha loqeqesho lwakho.

Ukuzivocavoca iAerobic kunokuba yindlela yokunciphisa umzimba, ngakumbi ngaphakathi kwirejimeni. Zikulungele ukutshisa ...

Ukuhamba ngokukuko kuyilungele impilo yakho kwaye kulungile ukugcina ulungile. Ngokuqinisekileyo malunga ...

Yenza lo msebenzi ukuba ucwangcisa ukubuyela ekusebenzeni emva kweenyanga ezininzi ze-hiatus ukunika umzimba wakho ithuba lokulungisa kwakhona.

Ukuphulukana nesisu akukho nto ilunge ngakumbi kunemithambo kunye nemisebenzi eyenziweyo. Ukuba ufuna ukuphulukana namanqatha esisu kunye ...

Ukutshintsha inkqubo yakho yoqeqesho kuthintela ukungahlali, kodwa kulungile kwingqondo yakho. Apha sixelela ukuba kutheni.

Ukolulwa kuhlala kudweliswa ngokwamacandelo amabini abanzi, ukuzolula okunamandla kunye nokuzolula. I-Static yolula i ...

I-cellulite iqokelela emilenzeni yethu phantse ngaphandle kokuyiqonda, ukuyiphepha kunye nokuyigcina ikwindawo efanelekileyo, ijolise kukutya okufanelekileyo kunye nokuzilolonga

Ngaba uyafuna ukwenza ithoni icandelo lomzimba lasehlotyeni? Apha sichaza indlela yokuyiphumeza ngokwenza imithambo nje emithathu.

Impahla kunye nezinto eziyimfuneko kubalulekile ukuba ufuna ukuziqhelanisa nemidlalo ngokukhuselekileyo nangokufanelekileyo, kulungile ...

Kwishelufa leekhemesti nakwezinye iivenkile ezikhethekileyo, iingqayi zezixhobo zeembaleki ziyalandelana ...

Njengawo nawuphi na umsebenzi wempembelelo ephezulu, ukubaleka akuyenawo wonke umntu. Kukho iimeko apho ...

Ukulungelelanisa ukufudumeza ukuya kwiiseshoni zokwakha umzimba kubalulekile kwaye kuyasebenza. Ukufudumala kufuneka kuguquke njengomsebenzi we ...

Ukuba ufuna umsebenzi ukuze uphumle, ukhetho lubanzi. Amaxesha oxinzelelo esihlala kuwo avumele ...

Ukuba uyimbaleki, ukufunda malunga neentlobo zokunyathela kunokunceda ukunqanda iintlungu kunye nokwenzakala. Fumanisa apha ukuba ungumabizo okanye uyisupinator.

Ukwenza ezi mpazamo zasemva koqeqesho kunokukhubaza umzamo wakho kunye nokunyusa umngcipheko wokulimala. Fumanisa ukuba yintoni eza kuba nakho ukubathintela.

Ukuba ubuza ukuba ngowuphi umdlalo onokuziqhelanisa nawo xa uneemithambo ye-varicose, into yokuqala ekufuneka uyazi kukuba ...

Awunakho ukulahla amanqatha esisu ngokubaleka? Apha sichaza ukuba loluphi utshintsho ekufuneka ulwenzile ukuze ucofe isisu sakho ngokubaleka.

Ngaba uyafuna iimpundu ezichaziweyo kunye namathanga? Apha sichaza umthambo oza kukunceda uwufezekise ukuba uziqhelisa amaxesha ambalwa ngeveki.

Sikufundisa i-yoga poses ezintathu ezinceda ususe intloko ebangelwa luxinzelelo kunye nokudinwa kuxanduva lwemihla ngemihla.

Into yokuqala kunye neyona nto ibalulekileyo ukunciphisa umzimba ejimini ayisiyiyo yokukhuthaza.

Injongo yokwenyani yokomelela komzimba kukuthoba umzimba okanye ubuncinci ungafumani iiponti ezingaphezulu. Amafutha lutshaba lwendalo lwempilo entle nokuba sempilweni. Kwangokunjalo, kubalulekile ukunciphisa umzimba ngempilo kunye nokufumana kwakhona isinqe esincinci ehlotyeni, umzekelo.

Kuxhomekeke kwinqanaba okanye ubunzima bomsebenzi owenziweyo owenziweyo, kuya kugqitywa ukuba kungcono ukusela amanzi okanye iziselo zemidlalo.