Bonke ongoti bezempilo bancoma ukuhlala besesimweni esihle unyaka wonke, kodwa kuze kuvele isimo sezulu esihle asisiboni isidingo sokwenza njalo ukuzivocavoca futhi ungene ngokugcwele ekusebenzeni okudumile kwe-bikini.
Ukugqoka umzimba omuhle ezinyangeni zasehlobo kungumuzwa omnandi, umuntu uzizwa ephephile ukuya olwandle noma echibini ngaphandle kwezakhiwo. Ukuthola umzimba ishumi asikho isizathu sibeke impilo yethu engcupheni. Ukusebenza kwe-Bikini akufanele kube yinkinga futhi akufanele kuthathwe njengesinyathelo esedlulele ukuze ukhululeke futhi ulahlekelwe isisindo ngaphandle kwesheke. Uma uqala kancane kancane ngethebula lokuzivocavoca nokudla okunomsoco, ngeke kudingeke ukuthi ukhathazeke futhi ucindezeleke ngemiphumela.
Siphakamisa ukwenza okwethu i-bikini yokusebenza, ngokwesilinganiso sethu. Kumnandi kakhulu futhi kunempilo kunanini ngaphambili. Kancane kancane, ngaphandle kokuxhamazela futhi ngaphandle kokucabanga ngakho. Uma siqala ukuzinakekela ngesikhathi sentwasahlobo, lapho kufika ihlobo, uzozithola usesisindo sakho esifanele futhi unesibalo esinamathoni. Futhi okuhle kunakho konke ukuthi uzobe ukufezile ngaphandle komzamo ongaka futhi bekungeke kube kulahlekele impilo yakho.
Impilo, ngaphezu kwakho konke
Ukuthola umzimba weshumi kuyinkohliso. Ukube bekulula ngabe awekho ama-propaganda angaka kwabezindaba, amaqhinga noma ukudla. Kepha iqiniso lokuthi kuyinkimbinkimbi akusho ukuthi kuyimbangela yosizi noma yokudangala. Kufanele uqale shintsha i-mindset nokubona indlela eya kulowo mzimba eyishumi njengobumnandi obizayo kodwa obunomvuzo omkhulu.
Ukuze uthole ukubukeka okuhle futhi uzizwe kahle ngawe, into yokuqala okufanele siyenze ukucaca umgomo wethu, kufanele uzibekele umgomo ofinyelelekayo bese uya kuwo kancane kancane. Amandla nokuzimisela kufanele kube ngabalingani bakho abakhulu kule nqubo futhi bangacabangi ukuthi isibalo singashintshwa kakhulu.
Le nqubo yoshintsho ingaqala ngokujoyina ijimu noma ngokugijima izinsuku ezintathu ngesonto. Noma kunjalo, ijimu akuyona neze indlela kuphela yokuthola umzimba wefilimu. Akungabazeki ukuthi yindawo efaneleke kakhulu yokuziqeqesha ngoba ngokomthetho inezikhungo eziningi. Ngakolunye uhlangothi, inezithiyo eziningana: akubona bonke abantu abanesinye esiseduze, kunzima ukuvumelanisa amashejuli futhi kuyizindleko ezingaguquki ngenyanga okungezona zonke izikhwama ezizimisele ukukhokha.
Qeqesha ekhaya
Ukuqeqeshwa ekhaya yi eshibhile futhi ekhululekile xaxa ukulungela, kepha kudinga amandla amaningi. Ukuhlala ekhaya kudinga umzamo owengeziwe nokuziphatha ukuze uqale ukunweba nokuzivocavoca umzimba. Kunzima ukuqeqesha eduze kukasofa nethelevishini, kodwa-ke uma sikwazi ukwenza inqubo ejwayelekile, ukuziqeqesha ekhaya kuzosongela isikhathi nemali encane. Futhi, ngokuqeqesha ekhaya futhi wakhe inqubo ejwayelekile yokuzivocavoca umzimba ungazuza kubo noma kuphi.
Udinga ini
Ukuziqeqesha ekhaya awudingi okuningi, isikhala esanele sanele ukuze singathathi lutho ngaphambili: noma iliphi igumbi esingalala kulo nalapho singakwazi ukwelula khona imilenze yethu. Singasebenzisa umata noma ithawula, izingubo kufanele zikhululeke futhi zivumele noma ikuphi ukuzelula ngaphandle kwezinkinga.
Ungaqala kanjani
Ukuvivinya umzimba nge-aerobic Kuyadingeka ukuthi uhlale usesimweni, yize kuyiyona leyo ezinye izinkinga angasinika zona ekhaya. Kufanele kwenziwe ngaphambi nangemva kokuzivocavoca kwemisipha. Singagijima ngokwezibalo, ngaphandle kokuqhubekela phambili. Okunye ukuphakamisa kusuka emadolweni kuye esifubeni nezithende kuya kuma-glutes.
Isikhathi sokuqeqesha
Ukungaguquguquki yikho okuzosinika imiphumela emihle kakhulu. Sincoma qeqesha okungenani kathathu ngesonto ihora ukufeza inhloso yethu kancane kancane futhi singadumali.
Ukuzivocavoca
Okokuqala kufanele ufudumeze umzimba, singakwenza ngosizo lwamavidiyo akwi-intanethi ahamba nathi futhi asinikeze imihlahlandlela eminingi nesikhuthazo. Okungenani kufanele chitha imizuzu eyi-10 ngochungechunge lokuzivocavoca umzimba. Phakathi kokuvivinya umzimba nokuvivinya umzimba akufanele uphumule ngaphezu kwemizuzu emibili.
- Izikwele: zikhala izinqe nemilenze. Ukuze uzenze kahle, mane ubeke izinyawo zakho kulayini oqondile maqondana namahlombe bese wehlisa okhalweni isenzo sokuhlala esihlalweni. Amathanga kufanele afane naphansi. Ungaqala ngokwenza amasethi ama-3 wokuphindaphinda okungu-10 ngakunye.
- Ukujima: ukuzivocavoca okwaziwayo kodwa okubiza kakhulu. Izandla kufanele zibekwe eceleni futhi zihambisane namahlombe. Isifuba siyaphakama futhi siwe ukugcina imilenze yakho iqonde. Phakathi namasonto okuqala okuqeqeshwa kuvunyelwe ukuphumula amadolo phansi. Yenza amasethi ama-3 we-12 reps.
- Izinyathelo: Kuwumsebenzi olula kakhulu. Ukugcina ukuma okugogekile ngamadolo, sibeka izandla okhalweni bese sihambisa umlenze owodwa phambili isikhathi ngasinye. Umlenze wokuhola awukwazi ukweqa i-angle engu-90 degree futhi isithende akumele siphakamise phansi.
- Ama-Triceps Dips: ukukwenza udinga isihlalo noma i-base unit. Sibeka izandla zethu esihlalweni bese sisabalalisa izinyawo zethu ukuze sikwazi ukwehlisa izinkalo zethu ngokuguqula izindololwane zethu. Sincoma amaqoqo ama-3 we-12 reps ngayinye.
- Ingalo yangemuva iyaphakama: ukuzivocavoca kobunzima obuphansi kakhulu. Sibeka isisindo ezandleni zombili, kungaba ama-dumbbells noma amabhodlela futhi siphakamisa izingalo zethu kancane kancane. Ngamaqoqo ama-3 okuphindwayo okungu-12 bekuzokwanela emasontweni okuqala.
- ABS: kwalokhu kuvivinya umzimba kunezinhlobonhlobo eziningi futhi ithoni ngayinye ngayinye iyingxenye yesisu. I-abs ejwayelekile kunazo zonke yilezo olala phansi, ubeke izandla zakho ngemuva kwekhanda lakho, bese uncika umzimba wakho emadolweni akho. Ungenza amasethi ama-2 wokuphindaphinda okungama-20 ukuqala ukujima.
Ukuqedela konke ukuvivinya umzimba, okungenziwa nganoma iyiphi i-oda, kungakuhle ukufaka omunye umzuliswano wokuzivocavoca nge-aerobic, kubalulekile uma ufuna ukunciphisa isisindo ngoba kuyindlela yokuzivocavoca ephumelela kunazo zonke yokushisa amafutha. Ekugcineni kubalulekile ukwelula imisipha kahle ukuze uzizwe ukhululeke ngokwengeziwe, uvimbele ukuqina kwesikhathi esizayo futhi uvikele ukulimala.