Umzimba Simple oyowushintsha umzimba wakho ngenyanga nje

Ukwenza umzimba kunjalo elula cha. nzima Njalo ukunquma nezidingo ngayinye ngazinye emzimbeni. Ngaphandle-ke kubalulekile ukuthola isikhathi umsebenzi. Kungcono ukuzama ukusebenzisa lezi umzimba eziyisikhombisa elula, ukunwebeka kwemisipha cishe wonke umzimba, kwabe sekuthi ngemva kwamasonto 4 uzophawula ushintsho ifomu yabo ngokomzimba! Ekilasini udinga imizuzu eyishumi kuphela ngosuku.

lath

Lokhu kuyindlela enhle ukuba aqhele ingxenye senyonga imisipha emuva futhi aqeqeshe ezandleni zakho. Uzodinga imizuzwana ayisithupha kuphela nsukuzonke. Uma ungakwazi ukumelana isikhundla esifanele, ukuzijayeza nsuku zonke, uze ufunde ukuma umzuzu. Ukuze wenze kahle bar, kubalulekile ukuba ancike izindololwane, ukubeka emahlombe-ububanzi izandla zakho ngaphandle, qondanisa emuva yakho bese uvala kulesi sikhundla, ngaphandle ukuthembela kwamadolo akhe.

pushups

Ingabe ufuna ukuthuthukisa imisipha esifubeni izingalo? Vele ibenze-ups nsuku zonke! Beka izandla zakho emahlombe-ububanzi ngaphandle futhi bend ngesikhathi izindololwane ukuze ngemilenze yakho parallel phansi, bese ubuyela indawo yokuqala. Beginners kungaba lula umsebenzi ukudweba ngamadolo phansi.

squats

Lena yindlela efakazelwe nezisebenzayo zokwenza imilenze ephelele! Gcina izinyawo zakho phansi ngamadolo okukhiphayo kwakho ukwenza hhayi okungaphezu kwalokho. tintwane takho. Okhalweni kufanele kujule ngezansi kwedolo ezingeni. Musa ukugoba futhi ukugcina isimo esihle sengqondo zakhe eziphakeme.

ball Ukoma

Nge lesi sivivinyo, uyobe ukuthuthukisa imisipha yomzimba engenhla. Udinga nje yokwelula emuva yakho emdulini, ukuguqa yakho, thatha ibhola ezemidlalo ezandleni zakhe futhi bebafundisa ezingeni esifubeni ke kancane ezimazombe kusukela ohlangothini ukwenzani thoron.

Welulekela izingalo nemilenze kule sikhundla siguqile

Lo msebenzi iqinisa imisipha kwamathanga kahle nezinqe. Ungenza kube nzima ukusebenzisa izinsimbi. Nabo, eklasini lakho Kuyophumela ethubeni babubukhulu ngokwengeziwe. Thola lakho konke okuhamba ngezine, donsa umlenze nengalo okuphambene ngesikhathi esifanayo. Bamba ukumisa amasekhondi amahlanu, bese ubuyele isikhundla ukuqala futhi benze umsebenzi kolunye uhlangothi.

Ukukhulisa ngamadolo lisalele

Ukuze enze le ndaba udinga amanga emhlane wakho - uyoba Khumbuza sicwila ngemuva a ibhungane! Kuzwakala ongaziwa, kodwa usebenza ngempela. Kungase kukusize ukulala phansi, welulele izingalo zakho ukuze ngamadolo wakho uthinte. Qondisa emlenzeni owodwa futhi uqondise ingalo ohlangothini olufanayo, kanti enye ingxenye yomzimba ubambe endaweni efanayo. Linda imizuzwana embalwa kulesi sikhundla, ubuyele isikhundla sokuqala bese uphinda ngakolunye uhlangothi.

inja siyingozi welule imilenze isifonyo phansi

Cishe, uke wezwa sikhundla ukuzilolonga yoga. Nge lesi sivivinyo, uyobe ukuthuthukisa imisipha nengxenye engaphezulu kuphela yomzimba namathanga, izibunu. Ukuncika izandla, phakamisa ukhalo up. Phakamisa umlenze owodwa, usiqondise bese ukhomba phezulu. Ngemva yesibili, ephansi bese udonsa afinyelela esifubeni sakhe. Buyela isikhundla yokuqala, bese uphinda ngakolunye uhlangothi.

Uhlelo amasonto amane

Ukuze kuzuzwe imiphumela emangalisayo, une ngokwanele imizuzu eyishumi zonke izinsuku. Umzuzu push-ups,-sit-ups umzuzu, imizuzu embalwa kubha futhi ukushaja esihle kakade kwenziwe! Hlanganisa bese ucondzanisa izivivinyo ebhalwe ngenhla ngokusekelwe eBhayibhelini ngendlela izakhiwo esifushane, okwenza ikhefu eziyishumi phakathi amasethi. Wena ziyosheshe ziphawule ukuthi izinzuzo isesimeni esihle ngokomzimba! Into eyinhloko ungayeki, ngoba imizuzu eyishumi ukuqoba aphume amandla ngisho umuntu esimatasa. Lezi umzimba silula, ngamunye wabo Ungasingatha, ngakho musa ukuphika ngokwakho ithuba ukwenza ngcono imfanelo yakho e ezine nje amasonto iDemo imizuzu eyishumi ohlelweni lwe Amazing!