Kukho iindidi ezahlukeneyo zokuzilolonga ngamagama amema, umzekelo, "Imilenze emilenze yeveki." Ngokuqinisekileyo, akukho bunzima obuya kubakho ukudala ummangaliso kwaye akuyi kunceda kakhulu ukuphucula imeko kwiintsuku ezi-7 kunye neepounds ezininzi. Nangona kunjalo, ukuba ufuna ukwenza imilenze yakho ibe yincinci kwaye ikhangele ngakumbi, kwaye udibanise umsebenzo wemihla ngemihla "imilenze emilenze yeveki" kunye nokutya okuphantsi kweekhalori , ngokuqinisekileyo uya kufeza!
Ukuzivocavoca ngeemilenze ezintle ezintle
- Thatha intambo rhoqo kwaye ugxume ngokukhawuleza kwemizuzu emi-1-2.
- Vula umnyango egumbini, zibambe zombini izandla emva kweempahla zakhe, emi phambi kwakhe. Kancinci ukwenza ama-squats, de kube i-angle ekhotsheni ibe ngama-90 degrees, kwaye ngokunyuka ukhuphuke. Inye indlela yezithuthi kufuneka idlule kwii-bills ezili-10 eziphantsi. Yenza amaxesha angama-10-15.
- Namathisela kwi-arhente yokunene yeenyawo zokunene, bhinqa ngqo kwaye uhlale ephantsi inkxaso phambi kwakho (30-50 cm). Kwiimvavanyo ezili-10, pha kamisa inyawo lwakho ngokulinganisa, ukuguqa emadolweni, uze uyinciphise ngesantya esifanayo. Phinda amaxesha ama-10 ngomlenze ngamnye.
- Ukulala ngecala lakho, ukugoba umlenze wakho osezantsi emadolweni, phumla ingalo yakho engaphezulu phantsi, kunye nenkxaso engaphantsi kwentloko. Ukuphakamisa umlenze ophezulu ngaphezu kokunyuselwa phezulu kuma-akhawunti angama-10, uze uyinciphise ngezinga elifanayo. Yenza amaxesha ama-10 kumlenze ngamnye.
- Njengoko isiphelo se- gym senza ukuhlaselwa kweklasi - amaxesha angama-20 ngomlenze. Xa oku kulula kakhulu, thabatha izibhambathiso ezandleni zakho.
Musa ukulibala ukuba imilenze elincinci kwaye ilungileyo ayiyiyo kuphela umphumo wokuzilolonga, kodwa nayo isiphumo sondlo. Ungabandakanyi ukutya okunomsoco, umgubo kunye namafutha, kwaye ubuhle bemilenze buya kubuya ngokukhawuleza!