Bonisa Uhlangothi.

Iphupho yilowo nalowo owesifazane osuke - abe nomzimba omncane "umuvi" okhalweni. Kodwa ummeleli ezingavamile wobulili bubuhle kungaba ukuziqhayisa amafomu ekahle, ngokuvamile yona le sibalo elikhangayo fat ngokweqile ezinhlangothini. Ukuze ayibulale, kumelwe wenze umzamo omkhulu. Uma namanje uhlose ukuthuthukisa sibalo, kuqala thatha izivivinyo okukhethekile izinhlangothi ukuthi kukhona indlela engcono kakhulu yokusiza ukubhekana kangcono nale nkinga. Kodwa hhayi kwenziwe okuningi kude kanye nemsebenti lotsintsa umtimba njengoba ekilasini ngaphandle izinyathelo kungaba ukwandisa waistline akho okwakha kwemisipha.

Uma ufuna ukuthola impendulo yalo mbuzo: "Indlela ukususa amanoni izinhlangothi," umzimba for neminye okhalweni ukukusiza ukuthenga isikhunta ubudala. Futhi lokho akusho ukuya ejimini, ungase uprakthize ekhaya, ukhetha le njongo isikhathi esincane kwimodi yakho suku.

umzimba eliphumelelayo ezinhlangothini.

Noma yimuphi umsebenzi kuyisiko ziqale ukukhanya elifudumele-up, kuyoba kulungele imisipha, nokubalungiselela ukulayisha. Phinda umsebenzi ngamunye izikhathi 5.

• Nemithambeka. Ngokwenza lo msebenzi, qiniseka ukuthi emuva wenu ubelokhu kwehlela. Ekuqaleni, le iminwe kufanele uthinte umlenze kwesokunxele, bese phansi, bese unyawo lwesokudla.
• Spin the ayindilinga okhalweni. Ukuzivocavoca kufanele kuqale kwamaminithi ambalwa, kancane kancane senyusa izinga isikhathi run.
• Alternately iqhubu bese udweba esiswini. Lokhu kuyasiza ukuthi ngcono ukusebenza zonke izinhlaka.
• izinhlangothi, ukuzivocavoca engenziwa fitball. Hlala phezu ibhola ngesikhathi esifanayo Zama ugodle lakho eliphansi bese wehlise emahlombe. Roll fitbol kusukela kolunye uhlangothi kuya kolunye (kwesobunxele noma kwesokudla), ukugcina umzimba njengoba ngokulinganayo ngangokunokwenzeka. Ukuzivocavoca kusemthethweni uma ngesikhathi bezilolonga, uzizwa kanjani esishubile imisipha etshekile, elise esiswini.
• Ngakwesokudla, amanga fitball futhi ngiqondiswe imilenze yakho. Ethembele unyawo lwesokudla, buthule siphakamise nezinye umlenze bese ulithumela isikhundla yayo yangaphambili. Phinda ukuhamba ngezinyawo ngamunye izikhathi eziyisithupha.
• Eguqa isikhundla fitball kwesokudla sayo ubeke isandla sakhe phezu kwakhe (kwesokudla). Setha izimisele phambili ngesikhathi edolweni kwesokunxele umlenze nengalo ngakwesokunxele, izimisele endololwaneni, uthole ngaphansi kwekhanda. Jikela umzimba kuya fitball futhi bazakhele nemithambeka. Okokuqala, ohlangothini lwesobunxele, ngesikhathi esifanayo uzame ukugcina umzimba sesimweni okuqondile, bese ngakwesokudla. Odinga ukwenza ematfuba 15.
• Sidindilize, ukugoba imilenze yakho emadolweni bese uyibeke fitball. Thatha zithonye ambalwa kusuka nangapha. Ukuze sifinyelele ngekhono elingcono, izinkinga umsebenzi. Balala phasi, ukukhiya ibhola phakathi amadolo akho bese siphakamise imilenze (engela 90-degree). Wehlisa imilenze bacondze etindzaweni letehlukene kanye ukubuya indawo yokuqala. Kuyadingeka ukuba ukuphinda umsebenzi izikhathi 15.
• umzimba ngempumelelo kakhulu ezinhlangothini nge dumbbell. Abama dumbbell, kancane wehlise kubo kanye umzimba futhi sokulandela ukuthambekela bacondze etindzaweni letehlukene. Qiniseka ukuthi ngesikhathi ingalo umzimba babesesimweni esihle sokuqala (kuhlanganise emzimbeni).
• Standing iqonde, ume ngezinyawo zakho ehlombe-ububanzi ngaphandle bese ubeka izandla okhalweni. Kulesi sikhundla, phendula kwesokunxele nakwesokudla.
• Balala phasi, izandla ngemuva ekhanda lakhe rewound, ukugoba imilenze yakho emadolweni futhi bawaqukule kancane phansi. Yelula ingalo ngakwesokudla (ingcoza) kwamadolo ka nomlenze wesokunene, ngenkathi ephakamisa umzimba phansi.
• Nemithambeka - lena cishe izivivinyo ephumelelayo yokuba i-izinhlangothi. Amanga ohlangothini sakho sokunene, ngisuse ikhanda sakhe sokunene futhi basakaza kwamahlombe akhe ukuze abone ophahleni. Phakamisa emzimbeni. Udinga ukwenza 15 ngamakheshi, ngohlangothi sakhe sokunene 15 ngamakheshi, elele ngakwesokunxele.
• Lie ngesigomeni sakho, ngakwesokunene ubambe phambi kwakhe, kwathi isandla sakhe sobunxele ngemuva ekhanda lakhe. Dabula zombili izinyawo nomzimba kusukela phansi, umzimba wakhe uzama ukuyichazela a umkhumbi. Phinda izikhathi 15.