Ukuhamba yenye yezona zivatho zilungileyo esinokuziqhelanisa nazo. Iphucula ukumpompa igazi, ukuphefumla ... Ukongeza, ukuhamba kunceda ukucoca ingqondo kunye nokunciphisa uxinzelelo kunye noxinzelelo, ngakumbi xa ujikelezwe yindalo.
Ekuphela kwento ehamba ilahlekileyo yokugqibelela kukufumana amandla oqeqesho. Ezi ntshukumo zilandelayo ziya kunceda izihlunu zakho ukuba zihambelane ngesandla kunye nenkqubo yentliziyo yakho kwixesha elizayo xa usenza lo msebenzi.
Nyuka uye emathambekeni
Xa sifika kwithambeka, into eqhelekileyo kukuyinyuka uthabathe amanyathelo amakhulu nacothayo. Endaweni yoko, gcina i-torso yakho ithe tye kwaye wenze konke okusemandleni ukugcina idolo lakho lingadluli emaqatheni. Thatha imiphunga elishumi kumlenze ngamnye njengoko unyukayo ukonyusa iziphumo esele zinyuke intaba kumzimba ongezantsi.
Yenza i-squats ezingama-20 ekuqaleni, embindini nasekupheleni kwekhosi
Imijukujuku ngumthambo omkhulu wokuthambisa ubuqaqawuli bakho, kunye nokomeleza amadolo akho kunye nomqolo. Faka iiseti ezintathu ze-20 reps eziphawula ukuqala, phakathi kunye nokuphela kohambo lwakho. Ngokufanelekileyo, sukususa ubhaka kumqolo wakho, kuba ngale ndlela siya kusebenza izihlunu ngokufanelekileyo.
Yenza i-push-up rhoqo xa uyeka ukuphumla
Ukuzinyanzela ukuba utyhale izihlandlo ezilishumi kwikhefu ngalinye kuya kukunceda ulugqibezele uhambo ngaphandle kwexesha, kuba kuyinto eqhelekileyo ukuthintela ukumisa ngaphandle kokuba kunyanzelekile (njengokuselwa kwamanzi okanye ukubopha imitya yezihlangu). Oko kuguqulela ekusebenzeni ngcono kwe-cardio. Kwinxalenye yayo, Ukunyusa okwenzayo kuya kuqinisa iipcs zakho kunye neetriki.