Uqala kanjani ukugijima lapho ungakaze ugijime
Sichaza indlela elula yokusiza umzimba wakho ujwayele ukusebenza, oqukethe izikhawu ezimfushane, ezinesikhathi.
Sichaza indlela elula yokusiza umzimba wakho ujwayele ukusebenza, oqukethe izikhawu ezimfushane, ezinesikhathi.
Funda ukuthola isimo sakho somzimba ngesikhathi ukuze uvikele amajaqamba, angacasula futhi abe buhlungu kakhulu.
Siphakamisa uchungechunge lwezinciphisi ezahlukahlukene, ezijwayezwa njalo, ezizokusiza ukuthi uqophe izingalo zakho ngokushesha.
Sichaza okufanele ukwenze ukuze uhlale uphilile ngaphandle kokuzivocavoca umzimba ngendlela efanele. Imikhuba emine emihle yomzimba nengqondo.
Lezi zeluleko zizokusiza ukuthi uthole okuningi ekuqeqesheni amandla akho, okusho imiphumela esheshayo nengcono.
Ngabe ufuna ukuqala ukuzijwayeza ukubhukuda njengoqeqesho? Landela lezi zeluleko ezintweni ezifana nemishini, ubude besikhathi, nobuningi.
Ukwehlisa isisindo kuyadingeka ukwenza imidlalo ye-aerobic ukunciphisa umzimba. Kulula futhi kuzosenza sizizwe kahle, ukwethula ukuzivocavoca umzimba enkambisweni yakho yansuku zonke
Uma unezinkinga emahlombe nasentanyeni yakho, zama lezi zinhlaka ezintathu, ezisebenza kakhulu ukukhulula lezi zindawo ezimbili.
Yize abantu abaningi bekushalazela, ukukhuthazeka kakhulu ejimini kungenye ye ...
Ukunweba ukusebenzisa kuyimfihlo yokufinyelela izinhloso zakho. Lapha sichaza amasu okukufeza ngaphandle kokunikezela ukukhathala.
Uma uzibuza ukuthi kukangaki udinga ukwenza ukuqeqeshwa kwamandla ukuthola umzimba onamathoni amaningi, nansi impendulo.
Uma uke wahlushwa isitolo sokulahlekelwa isisindo, thola ukuthi ngabe eminye yale mikhuba inesibopho yini futhi ubuyela endleleni.
Sichaza ukuthi singakugwema kanjani ngamaqhinga alula ububomvu bobuso obuhambisana nokuvivinya umzimba, abantu abaningi abazizwa bengakhululekile ngakho.
Zama la maqhinga uma ufuna ukuhamba kwakho ukukusiza ukukhipha imisipha yakho ngempumelelo kakhulu kunakuqala.
Thola ukuthi kungani umzimba wakho uqhubeka uyenqaba ukujima okuthandwayo kwasekuseni nokuthi yiziphi izinyathelo ongazithatha ngakho.
Sichaza ukuthi, uma uhlala njalo, ungaphakamisa izinqa zakho ngokunikela imizuzu emihlanu kuphela ngosuku futhi ngaphandle kwesidingo semishini.
Lezi yizimo ezine lapho ukuthatha ikhefu ekuzivocavoca kuvumeleke ngokuphelele futhi akufanele kukwenze uzizwe unecala.
Le mikhuba emithathu izokusiza ukukhipha i-abs yakho ngaphandle kwejimu. Futhi ukuthi ukuthola ingqikithi enamandla ngumsebenzi wamahora angama-24.
Uma ukugijima kungakwenzi ulahlekelwe isisindo, kungenzeka kungenxa yezinye zalezi zinto. Sichaza izimbangela ezivame kakhulu nezixazululo zazo.
Ukuvivinya imivuzo njalo ngomzuzwana etshaliwe. Lapha sichaza ukuthi kungani ngamaphuzu ayisithupha agxile ezinzuzweni zawo ezihlukile.
Uma ufuna ukufeza ushintsho olukhulu ekubukekeni kwama-glutes akho, zama lokhu kuzivivinya kwenhliziyo, okungcono kakhulu kwe-butt.
Sikunikeza amathiphu ukuze ukwazi ukugijimela ngaphandle ebusika ngokuphepha. Futhi amakhaza awazona izaba, kepha kumele kuthathwe izinyathelo zokuqapha.
Uma ukugijima akuyona into yakho, nazi izindlela ezine ezisebenza ngokulinganayo zokushisa amafutha nokulahlekelwa isisindo.
Ngabe ukwenza ngcono ukubukeka kwakho phakathi kwezinqumo zakho zonyaka omusha? Landela lezi zeluleko zokuqeqeshwa. Yizinguquko zokuguqula umzimba wakho.
Lezi zeluleko zizokusiza ukuthi udale indawo enhle yokuzindla ekhaya ukuze unciphise ukucindezeleka, ukukhathazeka, nezinye izindaba ezikugcina ungajabuli.
Isibhakela sihlasele abesifazane kulo nyaka. Lapha sichaza ukuthi yiziphi izinzuzo ezenze kwaba umdlalo omusha oyintandokazi.
Sikunikeza amathiphu wokuthuthukisa imiphumela yokuqeqeshwa komzimba, indlela edinga isisindo somzimba wakho kuphela.
I-deadlift ukuzivocavoca okulula futhi okuphumelela kakhulu kokuphakamisa izinqa. Lapha sikukhombisa ukuthi ungakusebenzisa kanjani isinyathelo ngesinyathelo.
Ukuziqeqesha kabili ngosuku kuzokusiza ukuthi ufinyelele imigomo yakho yesisindo ngokushesha, kepha kunezinto eziningi odinga ukuzazi ngaphambi kokuqala.
Sinikeza amathiphu, ahlobene nokulungiselela, enza kube lula ukuqeqeshwa kwasekuseni futhi akusize ufeze inqubo ejwayelekile.
Lezi zimo ezintathu ze-yoga zizokusiza ukuthi ululame ekuzivocavoca umzimba, zikhulise ukuguquguquka kwakho, futhi zikhulule ukungezwani okuningi okwakhiwe.
Ungadli amaprotheni ngemuva kokuzivocavoca ekuseni? Lapha sichaza izizathu zokuthi kungani kufanele uqale ukukwenza.
Ngabe uya ekilasini lakho lokuqala le-yoga? Ukusebenzisa lawa macebiso amathathu phakathi namasonto akho okuqala kuzokusiza ukuzivumelanisa ngempumelelo.
Ubudlelwano phakathi kwabesifazane nokuphakamisa izinsimbi bufakwa uchungechunge lwezinganekwane ezingamanga esizichitha lapha.
Sichaza ukwelula okulula ngebhande lokunwebeka elizokusiza ukudambisa ukungezwani kosuku futhi uthole amandla, ngenkathi uvimbela ukulimala.
Sikunikeza okhiye bokubusa kahle umdlalo wezintaba. Ukuzivocavoca okunomthelela ophansi okuthuthukisa imizwa futhi kunciphise ubungozi besifo.
Lokhu kudla okuthathu kungadala izinkinga uma kudliwe ngaphambi kokuqeqeshwa. Thola ukuthi ziyini nokuthi kungani zingaluleki.
Sichaza ukuthi kusho ukuthini odokotela uma bekhuluma ngokuzivocavoca umzimba njalo, okubalulekile ukunciphisa ubungozi bokungenwa yizifo.
Uma kunamandla, ukuvivinya umzimba kufanele kushintshaniswe nezinsuku zokuphumula. Le yimiphumela engokomzimba nengokwengqondo yokudlula ngokweqile.
Ukugijima emazingeni okushisa aphezulu kungaba nemiphumela emibi yempilo. Lapha sichaza okufanele ukubheke ukuze wazi ukuthi kuphephile yini.
Uma umusha ebhayisikili elimile, lawa macebiso alandelayo azokusiza ukuthi uthole okuningi kukho ukukhulisa nokushisa amakhalori ngokushesha.
Namanje awazi ukubaluleka kokuphefumula kusuka ku-diaphragm? Lapha sichaza ubuhle bayo nokuthi singakwazi kanjani ukuphefumula okubizwa ngokuthi yi-diaphragmatic.
Ulandela lezi zinyathelo ezi-4 ezilula ukulungisa izinyawo zakho ngemuva kokugijima noma omunye umdlalo obangela ukuwohloka kule ngxenye yomzimba.
Ukuhamba okuningi kuholela empumelelweni enkulu ehlobene nempilo kanye ne-silhouette. Lapha sikunikeza amaqhinga wokwethula ukunyakaza okuningi osukwini lwakho nosuku.
Sikutshela konke okudingayo ngokuqeqeshwa olwandle ukuze kuleli hlobo uthole isimo ngenkathi useholidini ngokuphepha.
Abanye abantu bajuluka kakhulu, abanye kancane kakhulu. Izici ezahlukahlukene ziyaqala ukusebenza futhi zinqume ukuphendula ngokomzimba, ngakho-ke ...
Uma ufuna ukushisa ama-calories amaningi nge-cardio, ukucabangela lawa maphuzu amathathu lapho ukuqeqeshwa kuzokusiza ukukufeza.
Ukulandela lolu hlelo kuzokusiza ukukhipha imilenze yakho ngokushesha nangempumelelo ukukhombisa umzimba ophansi onomona kuzo zonke izinhlobo zokugqoka.
I-squat ngumdlalo wezemidlalo ovimbela ukuthi imisipha ekhazimulayo ingakhululeki. Kuyenziwa futhi ...
Ukusondela kwezemidlalo njengendlela elula yokulahlekelwa amakhilogremu kuyiphutha. Nazi izinzuzo ezi-4 zokuvivinya umzimba ezingahlobene nesisindo.
Lezi yizinto ezi-5 wonke umuntu okufanele azenze ngemuva kokuqeqeshwa ukuze azizwe kahle futhi avimbele ubuhlungu nokulimala.
Ngabe kufanele siziqeqeshe naphezu kobunzima noma kungakuhle ukuthi uthathe ikhefu? Lapha sichaza indlela yokubhekana nezicathulo zezicathulo.
Ngabe ufuna ukushisa ama-calories amaningi kumqeqeshi we-elliptical? Sikumema ukuthi usebenzise la macebiso ngesikhathi uqeqeshwa.
Ukuvivinya umzimba nge-aerobic kungaba yindlela yokwehlisa isisindo, ikakhulukazi ngaphakathi kwesimiso. Zikulungele ukushisa ...
Ukuhamba okusebenzayo kuhle empilweni yakho futhi kuhle ukugcina ulungile. Impela imayelana ...
Zijwayeze lokhu kuvivinya umzimba uma uhlela ukubuyela ekusebenzeni ngemuva kwezinyanga ezimbalwa ze-hiatus ukunikeza umzimba wakho ithuba lokuphinda ulungise.
Ukulahlekelwa yisisu akukho okungcono kunokunye ukuzivocavoca okuguquliwe nemisebenzi. Uma ufuna ukulahla amafutha esiswini futhi ...
Ukushintsha inqubo yakho yokuziqeqesha ngezikhathi ezithile kuvimbela ukuma, kodwa futhi kuhle ebuchosheni bakho. Lapha sikutshela ukuthi kungani.
Ukwelulwa kuvame ukuhlukaniswa ngezigaba ezimbili ezibanzi, ukunwetshwa okunamandla nokwelula okumile. I-Static elula i ...
I-Cellulite iqoqa emilenzeni yethu cishe ngaphandle kokuyiqaphela, ukuyigwema nokuyigcina ithambile, gxila ekudleni okuhle nasekuzivocavoca umzimba
Ngabe ufuna ukukhipha ingxenye ephakathi yomzimba ehlobo? Lapha sichaza ukuthi singakufinyelela kanjani ngokuvivinya umzimba okuthathu kuphela.
Izembatho nezesekeli zibalulekile uma ufuna ukuzijwayeza ezemidlalo ngokuphepha nangokunethezeka, kahle ...
Emashalofini asemakhemisi nakwezinye izitolo ezikhethekile, izimbiza zezinsiza zabasubathi ziyalandelana ...
Njenganoma imuphi umsebenzi onomthelela omkhulu, ukugijima akuwona wonke umuntu. Kunezimo lapho ...
Ukujwayela ukufudumeza isikhathi sokwakha umzimba kuyadingeka futhi kuyasebenza. Ukufudumala kufanele kuguquke njengomsebenzi we ...
Uma ufuna umsebenzi ongakhululeka kuwo, ukhetho lubanzi. Izikhathi ezicindezelayo esiphila kuzo zivumele ...
Uma ungumgijimi, ukufunda ngezinhlobo zokunyathela kungasiza ekuvimbeleni ubuhlungu nokulimala. Thola lapha uma ngabe ungumhumushi noma uyi-supinator.
Ukwenza la maphutha emuva kokuzivocavoca kungakhubaza umzamo wakho futhi kwandise ingozi yokulimala. Thola ukuthi yini abazokwazi ukuyivimbela.
Uma ubuza ukuthi yimuphi umdlalo ongawujwayeza lapho unemithambo ye-varicose, into yokuqala okufanele uyazi ukuthi ...
Awukwazi ukususa amafutha esiswini ngokugijima? Lapha sichaza ukuthi yiziphi izinguquko okufanele uzenze ukucaba isisu sakho ngokugijima.
Ngabe ufuna izinqe namathanga achaziwe? Lapha sichaza ukuzivocavoca okuzokusiza ukufeze lokhu uma ukuprakthiza izikhathi ezimbalwa ngesonto.
Sikufundisa izimo ezintathu ze-yoga ezisiza ukususa ikhanda elibangwa yingcindezi nokukhathala kusuka ezibophweni zansuku zonke.
Into yokuqala futhi ebaluleke kakhulu ukunciphisa isisindo ejimini ukungalahli ugqozi.
Inhloso yangempela yokuqina ukunciphisa umzimba noma okungenani ungazuzi amakhilogremu athe xaxa. Amafutha ayisitha semvelo sempilo enhle nokuphila kahle. Ngokufanayo, kubalulekile ukwehlisa isisindo sempilo nokuthola okhalweni oluncane ehlobo, ngokwesibonelo.
Sichaza ukuthi yiziphi izinyathelo zokuqapha okufanele zithathwe ukuze ukuzivocavoca ngaphandle ngesikhathi sobusika kuphephile.
Sikunikeza imibono yokudla kwangaphambi kokuzivocavoca, enifana ngayo nonke ebalwe njengezilungele izazi zokudla.
Bhala uhlu lwezitshalo ezine ezinezakhiwo ezithuthukisa ukwanda kwesisindo semisipha namandla.
Ukudla kudala zonke izinhlobo zokuphendula kwamahomoni okuthinta imizwa, ukuqaphela, izinga le ...
Ngokuya ngezinga noma yinkimbinkimbi yomsebenzi owenziwe ngokomzimba, kunqunywa ukuthi kungcono yini ukuphuza amanzi noma iziphuzo zezemidlalo.
Ayini amabha amaprotheni? Iningi lamabha acebile ngamaprotheni asetshenziswe kakhulu emhlabeni we ...
Kufanele uhlale uqaphela njalo ukulinda phakathi kwamahora amathathu noma amane, ukusuka ekudleni uye ...