Okuqukethwe
Isisu esijabulisayo nesiheha ngokuzivocavoca kwesisu ekhaya
Uma ungenaso isikhathi sokuya ejimini, zama ukuvivinya umzimba ongawenza ekhaya. Ngosizo lwabo, ungafinyelela imiphumela emangalisayo ngesimo sesisu esiyisicaba noma iphethini yama-cubes ayisithupha.
Udinga ini?
Awudingi ukuthi uphinde usungule isondo ukuze ube yingcweti kwesethi esebenzayo yokuzivocavoca kwesisu. Nokho, okunye ukuzivumelanisa nezimo kuzokwenza ukuzivocavoca kwakho kukhululeke kakhudlwana futhi mhlawumbe kube lula kancane.
Ngakho-ke, uma ukwazi ukuthola:
- itafula eliphakeme emadolweni (isibonelo, ikhofi), lapho ungaphumuza khona izinyawo zakho ngesikhathi sokusonta
- umata wokuqeqesha noma ithawula ngaphansi komhlane
- isisindo disk, dumbbells noma esifubeni isisindo
- I-CD yomculo enezigqi ezishisayo
Bese unakho konke okudingayo!
Yikuphi ukuzivocavoca isisu okulungele ukusebenza ekhaya?
Ekhaya, kungcono ukwenza lezo zivivinyo zesisu ezingadingi imishini ekhethekile futhi zenzelwe ukusebenzisa isisindo somzimba wakho. Ngaphezu kwalokho, njengoba kwenzekile, lezi zivivinyo ezifanayo futhi zizonke ziphumelela kakhulu! Ukuqeqeshwa ngaphandle kwemishini kukuvumela ukuthi uthuthukise inqubo ephelele, futhi ungaqiniseka ukuthi wenza zonke izivivinyo ngendlela efanele. Ejimini, sivamise ukuhehwa yizinto zikanokusho zokuzivocavoca umzimba bese sikhohlwa ukuthi ubuchwepheshe bubaluleke kakhulu.
Ekhaya, kungcono ukwenza lezo zivivinyo zesisu ezingadingi imishini ekhethekile.
Kusethi ehlongozwayo yokuzivocavoca kwabezindaba ekhaya, sizosebenzisa:
Lezi yizivivinyo eziyisisekelo, eziwumgogodla nezibalulekile zemisipha yesisu. Basinikeza indlela elula nephumelelayo yempumelelo. Ngemva kokuqeda lezi zivivinyo, uzomangala ukuthi imisipha yakho izokhathala kangakanani!
Indlela yokwenza izivivinyo zesisu ngendlela efanele?
Zonke izivivinyo ezichazwe ngezansi zisekelwe ohlotsheni olufanayo lokunyakaza kanye namasu.
Ukubuyela emuva emuva – ilula! Izintende zezandla zakho zihlezi phansi ngemuva komhlane ophansi ukuze kwakhiwe uhlobo lwesihlalo. Yelula imilenze yakho icishe ifane nephansi bese uyigoba kancane emajoyini amadolo. Qinisa imisipha yakho yesisu. Ngemisipha yesisu eqinile, udonsa amadolo akho agobile uwabhekise esifubeni sakho. Uma amadolo akho eseduze ne-ribcage yakho, shintsha imisipha yakho yesisu ngokumelene nezintende zakho ukuze uthole umphumela ozwakalayo. Lena imfihlo yokuhlehlisa ama-crunches - ukugoba kancane kokugcina endaweni ye-pelvic.
Ezinguqulweni ezahlukene ama-twist ajwayelekile kusetshenziswa indlela efanayo, ngaphandle kokuthi omunye wabo wengeza i-torso twist. Esimweni sokuqala, ingemuva eliphansi lithinta phansi, futhi izinyawo nemilenze kuphezu kwetafula lekhofi (dais), futhi imilenze yakha i-angle engama-90 degree. Sixhuma izandla zethu ngemuva kwekhanda noma siwela esifubeni. Siqala ukujija - siqinisa imisipha yesisu bese sigobisa umzimba ongaphezulu, siqala ekhanda, ngangokunokwenzeka, ngenkathi singavumeli iqolo elingezansi ukuthi lisuke phansi. Sehlisa kancane emuva bese siphinda umsebenzi ngaphandle kokuma kancane.
Ezosebenza ukusonta ukusonta engeza ukusonteka okuncane ohlangothini olulodwa ngesikhathi sokuphakama okuphezulu kwe-torso. Ukusonta ngezisindo kwenziwa ngendlela efanayo, udinga nje ukubeka isisindo (ama-dumbbells, i-disc) esifubeni sakho ukuze udale ukumelana okwengeziwe.
Uhlaka lwesikhathi sokuqeqesha
3 asondele ku 15, 20, 20 ukuprakthiza
3 asondele ku 15, 20, 20 ukuprakthiza
3 asondele ku 8, 10, 10 ukuprakthiza
Ukuthinta kokugcina kokuzivocavoca kwesisu ekhaya
Khumbula ukuthi zonke izivivinyo kufanele zenziwe kancane kakhulu. Abesifazane abaningi bathola ukuthi ukwenza ama-crunches ngesivinini esiphezulu kwandisa ukuqina kokusebenza kwabo, kushisa ama-calories engeziwe, futhi kuba buthakathaka futhi kuthandeke nakakhulu. Lokhu akulona iqiniso. Ungathola okuningi ekuzilolongeni kwakho kwe-ab uma uyenza kancane kakhulu, okuphoqa imisipha yodonga lwesisu olungaphambili ukuthi lusebenze “ukuguga nokuklebhuka.”