Ngexesha le ukulahlekelwa isisindo soloko uzama ukudibanisa ukutya okufanelekileyo kunye nokuzilolonga okuncinci. Kodwa ke, xa ujongene nale yokugqibela, amathandabuzo asihlasela. Kuba zininzi iindlela zokuzilolonga kunye nemidlalo esinayo. Ngenxa yoko, namhlanje siza kukukhokela kuzo zonke.
Akukho nto ibhetele kunokwenza ukhetho kuzo zonke ezo mithambo zisebenza ngokwenene. Ngokubanzi, singatsho ukuba lawo amaqela amaqela emisipha abandakanyekayo ahlala engcono. Kuba oku kubandakanya umzamo omkhulu kwaye kuya kuguqulela njengendleko enkulu kwi Ukuphela kwamafutha.
Ukunyusa ukunciphisa umzimba
Enye yeenkwenkwezi, kungakhathaliseki ukuba ubheka phi. Kuba, njengoko besesitshilo, umzimba uphela uyabandakanyeka. Zisebenza zombini iingalo kunye nesifuba kunye namagxa. Enye yezona zigqibeleleyo, ngakumbi iingalo, kuba siya kufezekisa ngakumbi izihlunu ezichaziweyo. Kodwa hayi kubo kuphela, kodwa nasesiswini. Ukuba siyigcina ithe nkqo kwaye ikhontrakthi siyakuphinda sitsho kule ndawo. Ukuba ngu ukunyamezela, iya kubandakanya intliziyo, ivumela ukujikeleza okungcono kunye neoksijini elungileyo kwingqondo yethu.
Burpees
Omnye umthambo othandwayo nethiyiweyo ngokulinganayo ngulo. Kuyo, sibandakanya umzimba uphela, ke ikwalungele nokusebenza kakuhle. Kuyinyani ukuba inezinto ezahlukeneyo kodwa kuzo zonke ziya kusinceda ukuba siqhubeke nokutshisa amanqatha, naxa sele silugqibile uqeqesho. Khumbula ukuba ekuphunyezweni kwayo gcina undoqo usebenza, Ukuhlala ukhusela indawo yangasemva. Kuqala sihleli phantsi kwaye sibeka izandla zethu emhlabeni, emva koko solula kwindawo yeplanga. Emva koko ubuyela kwindawo yokuqala kunye nentshukumo enye utsibe kwaye wolule. Ewe kunjalo, njengoko sibonisile, unokwenza ulungiso oluthile.
Ukuzilolonga
Ngokuqinisekileyo nawe uyamazi kwaye kancinci. Ibizwa njalo ukunyuka okanye 'ukunyuka kwentaba' kwaye ungayenza kamnandi ekhaya ukuba ufuna ukunciphisa umzimba. Isikhundla esidinga ukulingana okukhulu, ke oko kubandakanya nomzimba wonke. Isikhundla sokumkela umntwana ngokungathi uza kwenza iplanga, wolule imilenze yakho umva kwaye uzixhase ngeentende zakho phantsi. Emva koko, siya kuzisa amadolo esifubeni ngokuqhubekayo. Ungaqala ngokwenza umthambo kancinci kancinci kwaye xa uqhelisela ngakumbi, yinike isingqisho ngakumbi.
Hamba ubaleke
Nangona sibajonga njengesiqhelo okanye uqeqesho kunokwenza umthambo ngokwawo, asinakho ukuzilibala zombini. Kuba njengoko sisazi kakuhle, Ukusebenza kunye nokuhamba kunezibonelelo ezilungileyo empilweni. Ukusuka ekuthatheni uxinzelelo kubomi bethu ukugcina impilo elungileyo kunye nokunciphisa umzimba. Ngaphezulu kwayo nantoni na, kuba kwakhona sibandakanya umzimba uphela. Yiyo loo nto sinokudibanisa ezinye zezi zinto kunye nemithambo ekhankanyiweyo.
Umtya wokubetha
Ukutsalwa kuya kwenziwa ngalo mzuzu kwaye yile yenye yezona zivivinyo ziphambili. Ukongeza, emva kwayo siya kuqhubeka sitshisa amanqatha, ngoko ke kufuneka kuthathelwe ingqalelo. Enkosi kubo sizakusebenza zombini i-trunk kunye ne-biceps okanye amagxa. Kodwa kukwabikwa ukuba banokuba njalo sichithe ngaphezu kweekhalori ezingama-300Ewe kunjalo, ngenxa yoku kufuneka sibabandakanye kwiseshoni yoqeqesho engaphantsi kwesiqingatha seyure. Kuyinyani ukuba kufuneka siqale kancinci kancinci, kodwa sihlale sisazi ukuba siyakonyusa amandla, kunye nokunyamezelana kwemisipha.