Iiklasi ekhaya ukulahlekelwa isisindo

Ngenxa yobuhlamba obunokubhekiselele kumzimba ongaphelele, abaninzi abantu bayesaba ukuya ejimini . Kule meko, ukhetho olulodwa lokulahlekelwa ubunzima luhlala ekhaya.

Ukwenza isethi yeeklasi zokulahlekelwa ubunzima ekhaya ngokungabi namandla angaphantsi kwamandla kunokuqeqesha kwiindidi ezahlukeneyo kwiziko lempilo, sidinga kuphela isixhobo esisodwa - i-pancake. Akunjalo yinto enokudliwa ngunyosi kunye ne-caviar, kodwa leyo isetyenziswe ngabaxhasi bemilinganiselo.

Ukuba awunayo ipascake enjalo, kwisikhokelo salolu hlelo lokuzivocavoca ekhaya ekhaya lokulahlekelwa kwesisindo, ungayifaka esikhundleni sayo ngesigxina esikhulu, okanye ibhotile yesihlabathi. Umgaqo ophambili ukuphinda uphinde uxakeke ngokuphindaphindiweyo ama-5, njengesifundo seesetyhula.

Inkomfa yokuzivocavoca

  1. Phakamisa izandla zakho nge-pancake phezu kwentloko yakho, senza ukuhlasela okuqhelekileyo, phambili emilenzeni. Senza amaxesha angama-30. Amadolo awadluli ngaphaya kwe-sock, landela umoya.
  2. Izikwere - imilenze ibanzi kunamahlombe, nangemva. I-squat njengento ephantsi kakhulu, sihamba ngepakishe ngokungangoko kunokwenzeka, emva koko silungisa imilenze yethu, silula izandla zethu ngepakeki phambi kwethu. Exhale senza ngokunyuka, sino-20 sit-ups.
  3. I-Deadlift - imilenze i-half-bent, siyijikizela umzimba, i-pelvis iyakhutshwa, izandla kunye ne-pancake ziyancipha ukuya kwinqanaba elingezantsi kwamadolo. Kwi-exhalation ilungele umzimba kwaye iphakamise i-pancake kwinqanaba le-pelvis. Senza amaxesha angama-4, ngomhla we-5 sinciphisa i-pancake phantsi, siyadlula ekugxinineni. Siphakamisa, sibuyele, sithathe i-pancake kwaye senze ukuphindaphinda okuphindwe kabini kokufa. Phinda uphinde uphendule kwaye uphinde uphinde ufe. Ngoko ke, ngokubaluleka kuyimfuneko ukwenza i-15-push-ups kunye ne-60 reps ye-pancake, oko kukuthi, sineendlela ezili-15 zokulandelana kwe-4 kunye ne-1 push-up.
  4. Sivuka, imilenze kunye, i-pancake esiyiphakamisayo ngaphezu kwebele, izandla sisicinezela kuthi. Senza intambo kwicala, ekukhuphukeni kwamathunga kunye ne-pancake siphakamisa phezulu phezulu kwentloko. Senza ukuhlaselwa kwama-30, ukuguqula imilenze.
  5. I-Pancake phantsi, phakathi kwemilenze, senza i-180⁰, sigcine indawo yepakake phakathi kwemilenze-i-jumping 20.
  6. Hlala phantsi kombhoxo, uguqula umshicileli. Ukuphalaza ezandleni, sijikeleza ngasemva kwaye siphumelele ekuphumeni kwethu, solule izandla zethu ngepakeki phezu kweentloko zethu. Senza amaxesha angama-20.
  7. Sithembele emuva, i-pancake ezandleni zethu phambi kwethu, siphendukela ekunene nasekhohlo-amaxesha angama-20.