Ubuwazi ukuthi ungaphakamisa izinqa zakho ngokushesha futhi ngaphandle kwesidingo semishini? Udinga nje ukuhambisana nezikwele.
Kuleli nothi sichaza ukuthi hlobo luni lwezikwele okufanele ulwenze nokuthi ungazenza kanjani igxathu negxathu ukukusiza wakhe isinqe samaphupho akho. Khumbula lokho ama-glutes achaziwe asho ukuzikhuthaza, ngoba, phakathi kwezinye izinto, benza izingubo zizizwe zimangalisa kuwe.
Izikwele ezijwayelekile
Yima ngezinyawo zakho ububanzi be-hip-wide. Qiniseka ukuthi izinzwane zakho zibheke phambili.
Yelula izingalo zakho phambili ukuze unxephezele. Manje yehlisa isinqe sakho emuva naphansi, wenze amathanga akho afane nomhlabathi.
Qiniseka ukuthi izithende zakho zihlala phansi futhi isifuba sakho siphakanyisiwe. Baluleke kakhulu: gcina amadolo akho ngemuva kwezinzwani zakho.
Cindezela ngezithende zakho ukubuyela endaweni yokuqala. Yenza amasethi amathathu ama-reps ayishumi ngamunye, ume ukuphumula cishe imizuzwana engama-30 ngemuva kwesethi ngayinye.
Ama-squats omlenze owodwa
Yima ngezinyawo zakho ububanzi be-hip-wide. Phakamisa umlenze wakho wangakwesokudla, ugobise iqakala lakho langakwesokudla bese uphusha izinqe zakho emuva.
Yelula izingalo zakho phambili bese wehlisa umzimba wakho. Gcina amadolo akho ngemuva kwezinzwane zakho nesithende sakho siqinile phansi. ngendlela efanayo nokuthi kwakuyiskwele esijwayelekile, kodwa ngomlenze owodwa kuphela.
Bamba isikhundla imizuzwana embalwa bese ubuyela ezinyaweni zakho. Yenza amasethi amathathu okuphindaphinda okuyishumi ngakunye.
Qaphela: Uma kunesidingo, ungasebenzisa ibhentshi ukwenza lo msebenzi. Kepha khumbula ukuthi ayisebenzi kangako, ngakho-ke okuhle ukuyisebenzisa okwesikhashana, uze uzizwe usukulungele ukukwenza ngaphandle kosizo.