Ubunqeni obunqabileyo, iintambo eziqinileyo, imilenze emilenze kunye ne-press elula-iphupha labesifazane abaninzi. Injongo iyaphumelela kakhulu, ukuba uhlala uqhuba iziqu zokufunda. Kukulungele ukukhetha izinto ezisisiseko ezinika umthwalo kwinani elikhulu leemisipha.
Izenzo eziqinileyo zeso sifanelekiso
Ukukhupha ama-pounds angaphezulu kwaye usebenze ngokukhululeka kwemisipha, kucetyiswa ukuqeqesha kathathu ngeveki. Ngenxa yesiphumo, kufuneka uphinde uphinde usebenzise izicwangciso ezithile.
Izivivinyo ezi-5 zomfanekiso opheleleyo:
- Ngaba izikwere ngaphambi kokuba iinquma zifikeleleke. Qaphela ukuba amadolo akho angayi phambili. Thatha isilumkiso ezandleni zombini zombini, ukuhla, uphakamise phambi kwakho.
- Ukuze usebenze umshicileli ekhaya, yenza oku kulandelwayo okulandelayo: hlala emva kwakho kwaye ugcine izandla zakho phezulu ukuze zibe ngaphezu kwesifuba, kulo lonke uqeqesho. Ukukhupha, ukuphakamisa inxalenye esemzimbeni yomzimba kunye kunye nomlenze omnye, ukuze kube ngumphumo ukufana nezandla. Xa uphumelela, yehla kwi-PI uphinde ubuye yonke into kwenye umlenze.
- Ngomsebenzi olandelayo, ukuba ube emhlane wakho, gcina imilenze yakho iguqa ngamadolo, kunye nezandla kunye nomzimba okanye uwasasaze. Ukuphakamisa nokunciphisa i-pelvis ukuze umzimba uqonde, ukulungisa umzimba kwindawo ephezulu.
- Ngenxa yobuhle bezandla, yenza i- push-ups , yintoni injongo ethatha isikhundla esifanelekileyo, ukuze umzimba uqonde. Yehla, ugoba iingalo zakho kwiingqungquthela, ngaphambi kokuba isifuba sithinte umgangatho, kwaye ubuyele kwi-FE.
- Yima kuzo zonke ezine, uphinde ulandele umlenze omnye kunye neengalo eziphambili ukuze zenze umgca ochanekileyo. Emva koko, zibophe ukuze agxilwe emgqeni, kwaye uzilungiselele kwakhona. Yenza inani elifunekayo lamaxesha kwaye uphinde uphinde ulandele.