Ukuzivocavoca komzimba omuhle

Ukuzivocavoca # 1

Lo msebenzi usesimweni sokufudumala, futhi usiza nokuqinisa imisipha yamathanga, izingalo kanye ne-abs.

Yima phansi, izinyawo zihlukene ngobubanzi behlombe, izingalo zihambisana nomzimba wakho. Hlala phansi ukuze amathanga akho ahambisane nephansi. Ngesikhathi esifanayo, phonsa izingalo zakho eziqondile kuqala phambili bese phezulu (njengoba kuboniswe esithombeni A). Buyela endaweni yokuqala, kodwa uyiguqule kancane: phakamisa idolo lakho langakwesokudla, ngesikhathi esifanayo udonsa izingalo zakho phansi futhi kancane ngakwesokudla - ukuze isandla sobunxele siphele ngemuva kwedolo elingakwesokudla.

Yenza amasethi amathathu (15 reps ngalinye), uphumule imizuzwana engu-30 phakathi kwamasethi.

Ukuzivocavoca okulandelayo

Funda ku-WDay.ru:

• Ungazithola kanjani izinqe ezintsha emavikini amane. Ngelungelo lokuba nezinqe zikanokusho, ubulili obuningi obuhle abunakuzisola ngalutho. Kodwa-ke, iWDay.ru icela kuphela amasonto amane nokubekezela okuncane. Ungasebenzisa isihlalo esivamile njengemishini yezemidlalo!
• Imizuzu eyi-15 eyinkimbinkimbi yesisu esiqinile. Lesi sethi semizuzu engu-15 sokuzivocavoca sakhiwa ngabaqeqeshi kwelinye lamaqembu okuzivocavoca eNew York. Uma wenza lokhu okuyinkimbinkimbi okungenani kathathu ngeviki, umphumela awuzukufika isikhathi eside: isisu sakho, kanye namahlombe, imilenze kanye nezinqe kuzoqala impilo ehluke ngokuphelele!
• Ukuzivocavoca okungu-8 kwe-abs ephelele. I-elastic and sexy - nansi indlela noma iyiphi intombazane ephupha ngayo ukubona isisu sayo. Kepha ungayigcina kanjani enye yezindawo eziyinkinga kakhulu zomzimba wethu isesimweni esihle? Ukugwema ukuzivocavoca okujwayelekile futhi okuyisidina, i-WDay.ru inikeza ubunzima obukhethekile obungaguqula ngisho ne-abs enganakwa kakhulu ibe yinto ekahle.

Ukuzivocavoca # 2

Lokhu kuvivinya umzimba kuhle kakhulu ukuqinisa imisipha yakho yasemuva nesisu. Kumele kwenziwe kumata we-gymnastic.

Lala ngesisu ngezindololwane zakho, bese uphakamisa umzimba wakho, uzama ukugcina umhlane wakho uqondile (njengoba kukhonjisiwe esithombeni A). Ngaphandle kokunyakaza noma ukuphakamisa izingalo nezinyawo zakho ukusuka phansi, jikisa umzimba wakho kwesokunxele - kungcono kakhulu (isithombe B). Ngaphandle kokubuyela endaweni yokuqala, vula ngokushesha umzimba wakho kwesokudla.

Yenza amasethi amathathu (10 reps ngalinye), uphumule imizuzwana engu-30 phakathi kwamasethi.

Ukuzivocavoca okulandelayo

Funda ku-WDay.ru:

• Ungazithola kanjani izinqe ezintsha emavikini amane. Ngelungelo lokuba nezinqe zikanokusho, ubulili obuningi obuhle abunakuzisola ngalutho. Kodwa-ke, iWDay.ru icela kuphela amasonto amane nokubekezela okuncane. Ungasebenzisa isihlalo esivamile njengemishini yezemidlalo!
• Imizuzu eyi-15 eyinkimbinkimbi yesisu esiqinile. Lesi sethi semizuzu engu-15 sokuzivocavoca sakhiwa ngabaqeqeshi kwelinye lamaqembu okuzivocavoca eNew York. Uma wenza lokhu okuyinkimbinkimbi okungenani kathathu ngeviki, umphumela awuzukufika isikhathi eside: isisu sakho, kanye namahlombe, imilenze kanye nezinqe kuzoqala impilo ehluke ngokuphelele!
• Ukuzivocavoca okungu-8 kwe-abs ephelele. I-elastic and sexy - nansi indlela noma iyiphi intombazane ephupha ngayo ukubona isisu sayo. Kepha ungayigcina kanjani enye yezindawo eziyinkinga kakhulu zomzimba wethu isesimweni esihle? Ukugwema ukuzivocavoca okujwayelekile futhi okuyisidina, i-WDay.ru inikeza ubunzima obukhethekile obungaguqula ngisho ne-abs enganakwa kakhulu ibe yinto ekahle.

Ukuzivocavoca # 3

Lo msebenzi uthuthukisa ukuma, uqinisa imisipha yomhlane, izingalo, izinqe namathanga.

Thatha igxathu elibanzi ukuya phambili ngonyawo lwakho lwesokunxele ukuze idolo lakho langakwesokudla licishe lithinte phansi. Gxila phambili, uzama ukuthinta phansi ngezandla zakho nhlangothi zombili zonyawo lwakho lwesokunxele (njengoba kuboniswe esithombeni A). Ngemva kokusunduza ngomlenze wakho wesokunxele, dlulisela isisindo somzimba wakho emlenzeni wakho wesokudla bese ubuyela emuva - manje idolo lakho langakwesokudla lizoba ngaphambili, futhi idolo lakho lesobunxele lizoba ngemuva. Ngesikhathi esifanayo, ukushintshanisa umzimba kwesokudla 45 degrees (isithombe B). Asukume aqonde.

Yenza amasethi amathathu (15 reps ngalinye).

Ukuzivocavoca okulandelayo

Funda ku-WDay.ru:

• Ungazithola kanjani izinqe ezintsha emavikini amane. Ngelungelo lokuba nezinqe zikanokusho, ubulili obuningi obuhle abunakuzisola ngalutho. Kodwa-ke, iWDay.ru icela kuphela amasonto amane nokubekezela okuncane. Ungasebenzisa isihlalo esivamile njengemishini yezemidlalo!
• Imizuzu eyi-15 eyinkimbinkimbi yesisu esiqinile. Lesi sethi semizuzu engu-15 sokuzivocavoca sakhiwa ngabaqeqeshi kwelinye lamaqembu okuzivocavoca eNew York. Uma wenza lokhu okuyinkimbinkimbi okungenani kathathu ngeviki, umphumela awuzukufika isikhathi eside: isisu sakho, kanye namahlombe, imilenze kanye nezinqe kuzoqala impilo ehluke ngokuphelele!
• Ukuzivocavoca okungu-8 kwe-abs ephelele. I-elastic and sexy - nansi indlela noma iyiphi intombazane ephupha ngayo ukubona isisu sayo. Kepha ungayigcina kanjani enye yezindawo eziyinkinga kakhulu zomzimba wethu isesimweni esihle? Ukugwema ukuzivocavoca okujwayelekile futhi okuyisidina, i-WDay.ru inikeza ubunzima obukhethekile obungaguqula ngisho ne-abs enganakwa kakhulu ibe yinto ekahle.

Ukuzivocavoca # 4

Lokhu kuvivinya umzimba kuqinisa imisipha esifubeni, emathangeni, nasezinqeni. Kumele kwenziwe kumata we-gymnastic.

Thatha isikhundla sengathi uzokwenza ama-push-ups. Izandla kumata kufanele zibe banzi kancane kunobubanzi behlombe ngokuhlukana (njengoba kukhonjisiwe esithombeni A). Gobisa izingalo zakho, uzehlise phansi, ngesikhathi esifanayo ugobisa umlenze wakho wesokudla futhi udonsa idolo lakho kwesokudla naphambili - kuze kube yilapho ithinta indololwane yakho yangakwesokudla. Buyela endaweni yokuqala. Phinda umsebenzi ngomunye umlenze.

Yenza amasethi amathathu (10 reps ngalinye), uphumule imizuzwana engu-30 phakathi kwamasethi.

Ukuzivocavoca okulandelayo

Funda ku-WDay.ru:

• Ungazithola kanjani izinqe ezintsha emavikini amane. Ngelungelo lokuba nezinqe zikanokusho, ubulili obuningi obuhle abunakuzisola ngalutho. Kodwa-ke, iWDay.ru icela kuphela amasonto amane nokubekezela okuncane. Ungasebenzisa isihlalo esivamile njengemishini yezemidlalo!
• Imizuzu eyi-15 eyinkimbinkimbi yesisu esiqinile. Lesi sethi semizuzu engu-15 sokuzivocavoca sakhiwa ngabaqeqeshi kwelinye lamaqembu okuzivocavoca eNew York. Uma wenza lokhu okuyinkimbinkimbi okungenani kathathu ngeviki, umphumela awuzukufika isikhathi eside: isisu sakho, kanye namahlombe, imilenze kanye nezinqe kuzoqala impilo ehluke ngokuphelele!
• Ukuzivocavoca okungu-8 kwe-abs ephelele. I-elastic and sexy - nansi indlela noma iyiphi intombazane ephupha ngayo ukubona isisu sayo. Kepha ungayigcina kanjani enye yezindawo eziyinkinga kakhulu zomzimba wethu isesimweni esihle? Ukugwema ukuzivocavoca okujwayelekile futhi okuyisidina, i-WDay.ru inikeza ubunzima obukhethekile obungaguqula ngisho ne-abs enganakwa kakhulu ibe yinto ekahle.

Ukuzivocavoca # 5

Lokhu kuzivocavoca okunzima, kodwa okubaluleke kakhulu kuqinisa imisipha yomzimba wonke, ikakhulukazi imilenze, ama-hips nezinqe.

Yima phansi imilenze yakho ihlukene kakhulu. Izingalo zeluliwe zihambisana nomzimba. Yenza i-squat ejulile ukuze izinqulu zakho zibe sesimweni esihambisana nephansi, futhi ungakwazi ukuthinta kalula phansi ngezandla zakho (isithombe A). Gxumela phezulu ngokucijile (phezulu ngangokunokwenzeka), welula izingalo zakho ophahleni, futhi ugcine imilenze yakho ihlukene (isithombe B).

Yenza amasethi amathathu (12 reps ngalinye), uphumule imizuzwana engu-30 phakathi kwamasethi.

Ukuzivocavoca okulandelayo

Funda ku-WDay.ru:

• Ungazithola kanjani izinqe ezintsha emavikini amane. Ngelungelo lokuba nezinqe zikanokusho, ubulili obuningi obuhle abunakuzisola ngalutho. Kodwa-ke, iWDay.ru icela kuphela amasonto amane nokubekezela okuncane. Ungasebenzisa isihlalo esivamile njengemishini yezemidlalo!
• Imizuzu eyi-15 eyinkimbinkimbi yesisu esiqinile. Lesi sethi semizuzu engu-15 sokuzivocavoca sakhiwa ngabaqeqeshi kwelinye lamaqembu okuzivocavoca eNew York. Uma wenza lokhu okuyinkimbinkimbi okungenani kathathu ngeviki, umphumela awuzukufika isikhathi eside: isisu sakho, kanye namahlombe, imilenze kanye nezinqe kuzoqala impilo ehluke ngokuphelele!
• Ukuzivocavoca okungu-8 kwe-abs ephelele. I-elastic and sexy - nansi indlela noma iyiphi intombazane ephupha ngayo ukubona isisu sayo. Kepha ungayigcina kanjani enye yezindawo eziyinkinga kakhulu zomzimba wethu isesimweni esihle? Ukugwema ukuzivocavoca okujwayelekile futhi okuyisidina, i-WDay.ru inikeza ubunzima obukhethekile obungaguqula ngisho ne-abs enganakwa kakhulu ibe yinto ekahle.

Ukuzivocavoca # 6

Lo msebenzi uqinisa i-abs yakho, imilenze, amathanga, nama-glutes.

Yima phansi izinyawo zakho zihlukene ngobubanzi bamahlombe. Gobisa umlenze wakho wesobunxele phezulu nangemuva. Hlala phansi, ngenkathi uhambisa isandla sakho sokudla ohlangothini, futhi isandla sakho sobunxele sifika ensimini eduze nozwane lonyawo lwakho lwesokudla (isithombe A). Ngemva kwalokho, qondisa, welula isandla sakho sobunxele ubheke ophahleni, futhi uphakamise ithanga lakho lesokunxele phambi kwakho (kufanele lihambisane naphansi). Buyela endaweni yokuqala. Phinda umsebenzi ngomunye umlenze.

Yenza amasethi amathathu (12 reps ngalinye), uphumule imizuzwana engu-30 phakathi kwamasethi.

Ukuzivocavoca okulandelayo

Funda ku-WDay.ru:

• Ungazithola kanjani izinqe ezintsha emavikini amane. Ngelungelo lokuba nezinqe zikanokusho, ubulili obuningi obuhle abunakuzisola ngalutho. Kodwa-ke, iWDay.ru icela kuphela amasonto amane nokubekezela okuncane. Ungasebenzisa isihlalo esivamile njengemishini yezemidlalo!
• Imizuzu eyi-15 eyinkimbinkimbi yesisu esiqinile. Lesi sethi semizuzu engu-15 sokuzivocavoca sakhiwa ngabaqeqeshi kwelinye lamaqembu okuzivocavoca eNew York. Uma wenza lokhu okuyinkimbinkimbi okungenani kathathu ngeviki, umphumela awuzukufika isikhathi eside: isisu sakho, kanye namahlombe, imilenze kanye nezinqe kuzoqala impilo ehluke ngokuphelele!
• Ukuzivocavoca okungu-8 kwe-abs ephelele. I-elastic and sexy - nansi indlela noma iyiphi intombazane ephupha ngayo ukubona isisu sayo. Kepha ungayigcina kanjani enye yezindawo eziyinkinga kakhulu zomzimba wethu isesimweni esihle? Ukugwema ukuzivocavoca okujwayelekile futhi okuyisidina, i-WDay.ru inikeza ubunzima obukhethekile obungaguqula ngisho ne-abs enganakwa kakhulu ibe yinto ekahle.

Ukuzivocavoca # 7

Lawa ama-push-ups ajwayelekile ajwayelekile kuwo wonke umuntu oke waya emakilasini okufunda ngokomzimba esikoleni. Nokho, bambalwa kuphela abenza lo msebenzi ngendlela efanele.

Thatha isikhundla se-push-up, uncike ezingalweni eziqondile (ibanga phakathi kwezintende zezandla lilingana ngokuqinile nobubanzi bamahlombe). Qala ukwenza ama-push-ups, ugobe izindololwane zakho futhi wehlise umzimba wakho phansi. Ngesikhathi esifanayo, umhlane wakho kufanele uhlale uqondile, futhi izindololwane zakho kufanele zicindezelwe emzimbeni. Lapho wenza ama-push-ups, izingalo kufanele zihambisane nomunye nomunye. Uma kwenziwa kahle, izicubu ze-pectoral kanye ne-triceps zisebenza kahle.

Phinda umsebenzi okungenani izikhathi ezingu-15. Uma kunzima, yenza ama-push-ups ukusuka emadolweni akho, unganciki ezinzwaneni zezinyawo zakho, kodwa ngamadolo akho (izinyawo zakho kufanele ziphakanyiswe).

Funda ku-WDay.ru:

• Ungazithola kanjani izinqe ezintsha emavikini amane. Ngelungelo lokuba nezinqe zikanokusho, ubulili obuningi obuhle abunakuzisola ngalutho. Kodwa-ke, iWDay.ru icela kuphela amasonto amane nokubekezela okuncane. Ungasebenzisa isihlalo esivamile njengemishini yezemidlalo!
• Imizuzu eyi-15 eyinkimbinkimbi yesisu esiqinile. Lesi sethi semizuzu engu-15 sokuzivocavoca sakhiwa ngabaqeqeshi kwelinye lamaqembu okuzivocavoca eNew York. Uma wenza lokhu okuyinkimbinkimbi okungenani kathathu ngeviki, umphumela awuzukufika isikhathi eside: isisu sakho, kanye namahlombe, imilenze kanye nezinqe kuzoqala impilo ehluke ngokuphelele!
• Ukuzivocavoca okungu-8 kwe-abs ephelele. I-elastic and sexy - nansi indlela noma iyiphi intombazane ephupha ngayo ukubona isisu sayo. Kepha ungayigcina kanjani enye yezindawo eziyinkinga kakhulu zomzimba wethu isesimweni esihle? Ukugwema ukuzivocavoca okujwayelekile futhi okuyisidina, i-WDay.ru inikeza ubunzima obukhethekile obungaguqula ngisho ne-abs enganakwa kakhulu ibe yinto ekahle.