I-athikili ngeke ikuvulele iMelika, kepha izokusiza ukuthi uhlele umzimba wakho futhi ujabulise ingane yakho. Esihlokweni sendlela yokwehlisa isisindo ngemuva kokubeletha, izivivinyo ezi-5 zokuzivocavoca nengane kanye nezinketho zendlela ongashaya ngayo ukuzivocavoca sekunikezwe. Le ndatshana iqukethe uhla oluphelele lokuzivocavoca ngenqubo yokwenza. Njengoba wazi, ukwephula inqubo kungaholela ekulimaleni. Ngakho-ke, ungasheshi, funda inqubo yokwenza izivivinyo kancane kancane futhi ngemuva kwalokho kwenyuse ijubane lokwenza
Ukuzivocavoca "izigaxa namaphaphu"
Ukuzivocavoca ngengane encane kufana kakhulu nokuzivocavoca ngeSandbag. Isisindo esifanayo samahhala, behleka kuphela futhi bebabaza kakhulu. Kudinga ukunakekelwa nothando.
1. squat
Thatha ingane yakho noma uhlale esihlokweni. Uma ingane isivele ihleli, ungayibeka entanyeni.
Yima endaweni yokuqala: izinyawo zihlukaniswe ububanzi behlombe, izinzwane ziqhelelene kancane, izithende zicindezelwe zaqina phansi.
Qala ukuqubuka: ukunyakaza kuvela okhalweni. Okokuqala, hambisa i-pelvis yakho emuva, bese ugoba amadolo akho. Kubaluleke kakhulu ukuthi amadolo angadluli izinzwane, futhi ingemuva lihlale lilingana.
Senze i-squat ejulile, safika endaweni yokuqala.
2. Lunge phambili
Thatha ingane ezandleni zakho, uhlale esihlibingweni noma entanyeni. Yima endaweni yokuqala: izinyawo zihlukaniswe ububanzi behlombe, izinyawo ziqonde. Dlulela phambili bese ugoba umlenze wakho. Kubalulekile ukuthi idolo lingaphumi ngale kozwane. Ngobhontsi wonyawo lwakho lwangemuva, phumula phansi.
Sukuma, uqondise idolo lakho uphinde uhlale phansi izikhathi ezingama-8-10. Phinda ukuvivinya komunye umlenze.
3. Amalenge eceleni
Yima endaweni yokuqala: izinyawo zihlukaniswe ububanzi behlombe. Ngokuya ngokulungiselela kwakho, bamba ingane ngezandla zombili noma uyibeke kwindwayimane noma entanyeni. Omama abanamandla kakhulu bangathatha ingane yabo ngesandla esisodwa. Uma uzungeza ngakwesokunene, thatha ingane ngesandla sokudla futhi okuphambene nalokho.
Senza i-lunge ebushelelezi eceleni. Umhlane uqondile, idolo aliphumi ngale kozwane. Izinyawo ziyalingana. Buyela endaweni yokuqala. Phinda lo msebenzi izikhathi eziyi-8-10. Phinda ukuvivinya komunye umlenze.
Ukuzivocavoca kwemisipha yengaphakathi, emuva, isisu nezingalo
4. Ama-crunches emaphephandabeni
Thatha isikhundla sokuqamba amanga. Phakamisa imilenze yakho phansi bese uyigoba nge-90 ° angle. Beka ingane ekhanda lakho.
Inketho 1: Phakamisa amahlombe akho, uhlunga i-abs yakho kuphela. Yelula futhi uguqe amadolo akho emoyeni.
Inketho 2: imilenze igobile emadolweni. Phakamisa amahlombe akho phansi, uhlunga i-abs yakho kuphela, bese uzithoba endaweni yokuqala.
Yenza ukusonta izikhathi eziyi-10-15.
5. Ukucindezela izandla kusuka esifubeni
Lo msebenzi owezingane ezincane ezingaphansi konyaka owodwa.
Thatha indawo yokuqala elele ngomhlane. Gobisa imilenze yakho emadolweni, izinyawo ziphansi. Beka ingane esifubeni sakho bese uyibamba ngezandla zakho. Udinga ukwelula izingalo zakho phezulu, njengokungathi uyicindezela ingane bese uyiphonsa phansi.
Phinda u-8-10 kanye.
I-6. Ipulangwe
Thatha indawo yokuqala: yima endololwaneni yakho, izandla zifana. Beka izinyawo zakho ezinzwaneni zakho. Ikhanda, intamo, emuva, ukhalo, ukhalo, imilenze kwakha umugqa owodwa.
Ngokuya ngokulungela kwakho, beka ingane:
- Phansi ume phezu kwalo.
- Kubeke emhlane wayo kuwe.
Bamba lesi sikhundla isikhathi eside ngangokunokwenzeka. Iminithi eli-1 libhekwa njengesibonisi esihle.
7. kwebhuloho
Thatha indawo yokuqala ulele. Gobisa imilenze yakho emadolweni nge-engela ka-90 °. Izinyawo ziphansi, phakamisa isinqe sakho. Kulesi sikhundla, kubaluleke kakhulu ukuqapha iqolo elingezansi, kufanele libe yicaba ngaphandle kokuphambuka. Ukuze wenze lokhu, qinisa i-abs yakho.
Beka ingane ezinqeni, hhayi esiswini, lokhu kubalulekile! Yehlisa okhalo lwakho. Ngaphandle kokuthinta phansi, phusha isinqe sakho emuva ngezinqe. Thatha indawo yokuqala. Leli bhuloho lisebenza kaningi. Kumele iphindwe izikhathi eziyi-15-20.
Ukuzivocavoca okulula okungu-7 kuzokusiza ukukhipha imisipha yakho ngokushesha ngemuva kwekhefu elide. Thatha isikhathi sakho esincane. Futhi bazojabulisa ingane yakho.
Izinzuzo zokuzivocavoca ngokuhlanganyela nengane yakho
Ngaphezu kwesibalo, imisebenzi ehlanganyelwe nengane inezinzuzo eziningi:
1. Ukuthintana nengane
Mhlawumbe iphuzu elibaluleke kakhulu ekuqeqeshweni. Ingane encane incike kakhulu kunina kangangokuthi noma yimuphi umsebenzi ohlanganyelwe umenza ajabule ngokwengeziwe.
2. Usizo kwezemfundo
Ngandlela thile, ukuzivocavoca akubandakanyi ukuqeqeshela umzimba wakho kuphela, kepha nemisebenzi yezingane. Futhi ngalokhu awudingi nje kuphela ukuthumba ingane yakho, kepha ukufundisa ukulalela nokuzwa imiyalo yakho, ezokusiza kakhulu empilweni yansuku zonke.
3. Imisebenzi yezemidlalo ehlangene
Lokhu ukukhiqizwa kwamahomoni wenjabulo - ama-endorphin, awusizo kakhulu ngesikhathi sokucindezeleka kwangemva kokubeletha, kanye nokujabulela ukuxhumana okungajwayelekile nengane yakho oyithandayo.
Kepha kufanele kukhunjulwe ukuthi kunzima ukuguqula iphupho libe yisibalo ngokuziqeqesha wedwa. Ukuze wenze lokhu, funda i-athikili yokubuyela esimeni ngemuva kokubeletha bese uziqeqesha ngothando!