Sonke siyazi ukuthi i-michelines iyini. Lezo zingxenye eziphawuleka ngebhulukwe noma ngaphandle kwazo, lokho aphume engutsheni okhalweni noma kunalokho aye ngasenqulwini. Ngakho-ke, noma ngabe iyiphi indlela oyibheka ngayo, bahlala bengakhululekile. Ngakho-ke, sizozama ukubheja ngokuzivocavoca okuphumelelayo kakhulu ukuvalelisa kubo.
Kusukela kusukela ekudleni okuhle, manje Isikhathi sokugxila ekuvivinyeni umzimba. Ngokuhlanganiswa kwalezi zingxenye ezimbili, ngokuqinisekile sizozuza umzimba omncane, sivalelisa kuma-rolls noma izibambo zothando. Ngisho nezingubo zizokulingana kangcono ngaphandle kwazo!
I-Russian twist noma 'i-Russian Twist'
Aziwa ngazo zombili izindlela kodwa ngokuqinisekile usuwasebenzisile izikhathi ezingaphezu kwesisodwa. Ngoba Kungenye yezivivinyo eziphelele zokusebenza endaweni ewumgogodla, nakuba i-toning yemilenze nayo ijoyina. Ukuze sikwenze, sihlala phansi, sigoba imilenze yethu futhi siphakamise izithende zethu phansi. Manje yisikhathi sokuzishiya zinganyakazi futhi sisuse isiqu sethu sisuke kolunye uhlangothi siye kolunye. Kungenziwa ngesisindo noma i-disc. Ngakho-ke ukunyakaza njengokungathi sifuna ukudlulisa i-disc eshiwo ukusuka kolunye uhlangothi lomzimba wethu ukuya kolunye. Ngakho-ke izobe iphethe ukucwenga ukhalo lwethu, sibonga ukuthi sizogcina indawo yesisu inqanyuliwe kanye namajika ngokwawo.
Abaqwali ukuqeda izibambo zothando
Lokhu kuvivinya umzimba kwaziwa yibo bonke futhi futhi, kuphelele futhi ukuvalelisa ezibambisweni zothando. Ngakho-ke, sizolala sibheke phansi, sizisekela ezintendeni zezandla zethu kuyilapho izingalo zethu zeluliwe ngokugcwele. Sijikijela izinyawo nemilenze emuva. Manje kusele kuphela ukuletha umlenze owodwa ehlombe eliphambene bese ubuyela endaweni yokuqala. Akumele siphoqe noma nini, yingakho kuphela lapho esingahamba khona. Sizoqhubeka nokwenza izimpinda ezimbalwa bese, sizoshintsha imilenze. Ilungele isisu kodwa futhi nokucwenga indawo ye-hip ngaphezulu.
ukuhlala kwebhayisikili
Ibhayisikili liyasivumela ukuthi sijabulele ukuvivinya umzimba okumaphakathi kuya kokuphezulu, ngakho lilungele ukulahlekelwa ngamakhalori kanye nokwenza ithoni yomzimba wonke. Kodwa lapha ngeke silidinge ibhayisikili kanjalo kodwa ukuze sikwazi ukwenza uchungechunge lwama-sit-ups wamabhayisikili. Ngabe ubazi kangakanani? Hhayi-ke, kufanele ulale ngomhlane ubeke imilenze yakho ku-90º. Futhi, hlanganisa ikhanda lakho futhi ngezandla zakho uzoligcina liphakeme. Yebo, ungafaki amandla endaweni yomlomo wesibeletho, kodwa konke kuzogxila ekucindezeleni kahle umgogodla.. Manje sekuyisikhathi sokunyakazisa imilenze yakho njengokungathi ugibele ibhayisikili noma ngokwelula futhi ushwabanisa imilenze yakho. Ungakwazi yini ukuhlala imizuzwana engu-60?
Izikwele
Yebo, uzocabanga ukuthi nabo uqinisa indawo ye-gluteal kuphela, awulungile. Ngoba nazo ziphelele ukuqhubeka nokudonsa umzimba wonke futhi-ke, endaweni yesisu. Indlela engcono kakhulu yokusebenza kokugcina ukuthi uzenze ngesisindo esincane. Kokubili nge-barbell, evumelaniswe nezidingo zakho, kanye nama-dumbbell. Lokho kuzoncika kulowo nalowo! Kodwa ngenxa yaleso sisindo esisihlanganisayo, sizokwenza ukuvivinya umzimba okwengeziwe nakakhulu.
ama-side plate
Nathi sasingeke sikhohlwe ngabo. Ngoba amapuleti aseceleni ahlala engenye yalezo zinketho eziphelele zezibambo zethu zothando kanye nawo wonke umzimba. Kulokhu, izingxenye zokuba ilele ngohlangothi. Bese uhlanganisa i-trunk futhi ekugcineni uphakamise izinqe zakho futhi uncike ezinyaweni zakho nengalo eyodwa. Kokubili ukhalo kanye nesisu kuzoqiniswa. Manje uyazi ukuthi ungavalelisa kanjani izibambo zothando!