Ukuzivocavoca umzimba okufanele ukwenze nsuku zonke ukuze ube sesimweni esifanelekile

Ukuzivocavoca umzimba okufanele ukwenze nsuku zonke

Uyazi ukuthi yikuphi ukuzivocavoca okufanele ukwenze nsuku zonke ukuze ube sesimweni esifanele? Uma ungakacaci kahle, sizokutshela ukuthi akuyona indaba yokuthi usebenzise amahora namahora uqeqeshwa. kepha singenza uchungechunge lokuzivocavoca, ngesikhathi esifushane, ukuzizwa singcono kakhulu.

Vele, kufanele ukwenze nsuku zonke ngoba ukushesha, ngeke ube nezaba zokuthi awunaso isikhathi. Ngakho-ke udinga amandla amancane nje futhi ngomumo! Uzobona ukuthi uthola kanjani ugqozi ngokushesha nokuthi uqala kanjani ukuthola imiphumela emihle, okungesinye isizathu esisishayelayo. Saqala!

Ama-squats ukuze abe sesimweni

Ngaphandle kokungabaza zingesinye sezisekelo ezinkulu empilweni yethu, emzimbeni nasenhlosweni yethu. Ngoba ngenxa yabo sizohlala sithola imiphumela emihle. Uzoqinisa umzimba futhi wandise imetabolismFuthi, uma ushintsha noma yimaphi ama-squats anesisindo, bese ukhumbula ukuthi usebenza kwimisipha. Ngokwalokho esikubonayo, kuhlale kungomunye waleyo mibono okusenza sifanelane ngokuphazima kweso. Hhayi imilenze yakho kuphela ezokubonga kodwa nesisu sakho ngisho nomhlane wakho, ikakhulukazi.

Ama-push-up ukuze uhlale usesimweni

Okuhlafunwayo

Uma squats kukhona, ama-push-ups nawo awasalele emuva endabeni yokuba ngesinye sezivivinyo ezinconyelwe kakhulu ukuba sesimweni. Ngakho-ke, njengoba usuvele uyazi ukuthi imayelana nani, kufanele uyisebenzise. Ulele ngesisu uncike ezintendeni zezandla zakho, ezizotholakala ebangeni lobubanzi bamahlombe nomzimba weluleke emuva. Kufanele wehle uye phezulu njalo usebenze izingalo kodwa futhi nendawo ye-pectoral. Zibandakanya amaqembu amakhulu emisipha, ukuthuthukisa ukuma ngisho nokusiza umzimba.

Ama-Irons

Kuyafana nokwedlule ekumeni, yize kunama-nuances. Uzolala ubheke phansi, kukusiza ngezingalo zakho ukuxhasa umzimba wakho, kanye namathiphu ezinyawo zakho.. Kepha khumbula ukuthi umzamo awuweli ezingalweni, kepha esiswini. Kumele siyifinyelele futhi sizwe amandla akuyo, ngaphandle kwalokho sizothwala izingalo namahlombe amaningi kakhulu, ngakho-ke ubuhlungu buzovela ngemuva kwayo. Uma umiswe kahle, kufanele ubambe cishe imizuzwana eyi-15, ezokwanda kuye ngokuthuthuka kwakho.

Eqa amaJacks

Ukuze sishiye uchungechunge lwama-calories kumele futhi sithembele kusizo olubalulekile lwe- Jumping Jacks. Imayelana nokuvula nokuvala imilenze ngokugxuma okuncane ngenkathi uphakamisa futhi wehlise izingalo. Yebo, ubazi kahle ngokwanele, ngoba kungenye yezithako ezinkulu ze-cardio, lapho inhliziyo isabela khona ngokushesha kubo. Kuyiqiniso ukuthi ukwenza i-cardio unezinye izinketho ezifana nemishini efana ne-ellipticals noma amabhayisikili. Kepha uma ungenayo ekhaya, khona-ke le nketho izokhonjiswa kakhulu. Unayo intambo? Ngemuva kwalokho ungakweqa futhi ubone ukuthi ukushiswa kwekhalori kuqala kanjani.

Deadlift ukuba sesimweni

Kumele futhi sinikele ingxenye yomsebenzi esivivinyweni esinjengalesi. Ngoba ngaphandle kokungabaza, kungenye yezivumelwano ezinkulu esinazo ezimpilweni zethu. Njengoba igama layo lisho, sidinga ukuthatha isisindo esivumelana nezidingo zethu: Kungaba ama-dumbbells, imigoqo noma yini esinayo esandleni. Ungathathi isisindo esiningi kunalokho okufanele ukwenze ukuphakamisa amahlombe akho noma ukukuyisa phambili. Sigoba amadolo nezingalo zizolunga ngaphambi kokubamba isisindo uqobo. Ngaphezu kwakho konke, kufanele sisukume ngaphandle kokudlikiza okungabeka engcupheni amahlombe noma umhlane. Ngalesi sivivinyo uzosebenza isisindo semisipha, ngaphezu kokuqinisa indawo ye-lumbar, imisipha kanye nezinqe.


Okuqukethwe yi-athikili kunamathela ezimisweni zethu ze izimiso zokuhlelela. Ukubika iphutha chofoza lapha.

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Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.