Wonqena ukuya ejimini? Ungakhathazeki kuba nawe unokubumba umzimba wakho ekhaya ngothotho lwemithambo ye-toning into esiyicebisayo Liyinene elithi ngamanye amaxesha senza amawaka ezizathu zokuthethelela kodwa ngayo yonke into esikushiya ngoku, akukho nanye eya kuba nendawo. Zivumele uthathwe yiyo yonke into elandelayo!
Ngenxa yokuba kuphela unako yonwabela umzimba toned ngaphezulu kwaye kuphela ngokutyala imizuzu embalwa ngosuku ngalunye. Ngale ndlela, izizathu aziyi kufaneleka nantoni na. Udinga nje ukuba ube nesithuba esincinci ekhaya kunye nexesha elincinane kuwe, elingazange libuhlungu. Xa ugqibile, uya kuziva ungcono. Ngaba siya kuqala?
Ukuzivocavoca kweToning kwiingalo
Ngokungafunekiyo ukuthetha, enye yeendawo esifuna ukwenza ithowuni phezulu ziingalo. Ngokuba i-flaccidity inokuvela nanini na kwaye ke ngoko kufuneka siyihlasele ngokukhawuleza. Ke, akukho nto ifana nokuchitha imizuzu embalwa ekhaya. Njani? Ewe, ngoncedo lwezinye ii-push-ups. Yenye yemithambo esiyaziyo sonke kuba ibalulekile kwindlela yethu yesiqhelo. Ngoko ke, silala phantsi kwimethi ukuze sikhululeke ngakumbi. Unokuxhasa amadolo akho okanye wolule umzimba wakho ngasemva, njengoko ukhetha. Ngoku uya kugoba iingalo zakho kwaye uzise isifuba sakho emhlabeni. Emva koko, uya kuzolula iingalo zakho kwakhona ukuya kwindawo yokuqala. Zama ukuba ungawenzi umthambo ngokukhawuleza kakhulu kuba oku kuya kudala uxinzelelo ngakumbi ezingalweni kwaye siya kusebenza ngakumbi.
sebenza ii-obliques
Kukho iindlela ezininzi ekufuneka sisebenze kuzo ii-obliques kodwa zonke ziyimfuneko ngokwenene.. Kuba yindawo ekufuneka siyithethe ukuze sigcine izibambo zothando ezoyikekayo kude kuyo. Ke, unokuhlala phantsi, uguquke kwaye uphakamise kancinci imilenze yakho kwaye uyibambe ngezandla zakho ngobunzima okanye idiski. Ngoku lixesha lokujikelisa kancinci indawo esembindini ukuze sithwale ubunzima esibubambe ukusuka kwicala lasekunene ukuya embindini size kwelinye icala. Ukuba indawo yakho yesisu inzima kakhulu, beka isithende sakho phantsi kodwa ungayigcina imilenze yakho igobile.
Isisu esinamandla kakhulu
Undoqo wommandla esiwufunayo womelele ngokwenene kuba oku kunokuthintela iintlungu ezithile zomzimba. Xa sivumela isisu kwi-exercises, sikhusela nommandla ongasemva. Ke, ukuyomeleza, akukho nto injengokonwabela inketho enje. Silala ngomqolo kwaye ungaphakamisa iingalo zakho zolule ngokungathi ufuna ukubamba isilingi. Ngoku lixesha lokuphakamisa imilenze, phantse ukufikelela kwiingalo kwaye ubuyele ezantsi. Kodwa ukuba abawuchukumisi umhlaba kwaye babuyela phezulu. Kufuneka kube yintshukumo elawulwayo kwaye ingabi yi-swing elula. Ngoko ke, onke amandla kunye nokuzivocavoca ngokwawo kufuneka kuvele kwisisu.
Ukunciphisa umthamo weekhatriji
Kufuneka ulale ngecala phantsi. Umzimba unokubandakanywa kwaye uya kufezekisa uzinzo ngoncedo lwezandla. Wolula imilenze yakho ukuze ibenye phezu komnye. Uphakamisa umlenze ophezulu kwaye uzame ukuzoba uthotho lwezangqa kunye nayo. Kodwa baya kuba bancinci kunye nentshukumo yokukhanya. Kuya kufuneka wenze olu hlobo lwezangqa zombini ngasekunene nangasekhohlo. Emva koko uya kutshintsha amacala kunye nemilenze ukuze wenze okufanayo nale enye.
Ithowuni isifuba ngebhanti elastiki
Phakathi kokuzivocavoca kwe-toning asikwazi ukulibala malunga nezixhobo okanye izincedisi ezisincedayo. Kule meko, iya kuba yi-band elastic enento eninzi yokuthetha. Kuyinyani ukuba sinokuyisebenzisa ngeendlela ezahlukeneyo kwaye ke, akukho nto ifana nokuyinyathela ngeenyawo, ubambe iziphelo zombini ngezandla kwaye wolule phezulu nasezantsi, uhlala uqinisa ibhanti. Ungayibamba ngezandla zombini kwinqanaba lesifuba ukuze ibhanti ibe tye. Siza kuzama ukuyiqinisa emacaleni kwaye siphumle kwakhona. Landela le mizobo ye-toning kwaye uya kubona iziphumo!