Ukuba unqabile ngesigqibo malunga nomsebenzi wemoto egameni lokulahlekelwa isisindo, le nto intloko yakho iqala nje. Kucacile ukuba ukuze ulahlekelwe isisindo, kufuneka uqeqeshwe, kodwa yintoni oyenzayo ukuze ulahlekelwe isisindo - ukuphendula ngokucacileyo, awukwazi ngisho nomqeqeshi oqeqeshe kakhulu.
Ngoko, indlela yokulahlekelwa isisindo ngoncedo lokuzivocavoca - sibheke iinqununu ezinengqiqo yakho.
Okokuqala, ukutshisa i-fat, u-exercise aerobic iyadingeka. Lawa asebenzayo ngokukhawuleza kwaye asebenza ngokukhawuleza ukuze alahlekelwe isisindo. I-Aerobic okanye i-cardio yokuzivocavoca iyagxuma, igijima, idonsa intambo , idansa. Into enye apho unokuphefumula okufutshane.
Okwesibini, umntu akanakukhuphela ngaphandle ukuqeqeshwa kwamandla. Ukuba ulahla nje amanqatha akho, kodwa ungayifaki indawo yeentlungu, umzimba awuyi kubukeka ukhange, kwaye ukuxhatshazwa kwakho ngexesha lokuqeqesha kuya kuba yinto engenanto. Ukuqeqeshwa kwamandla - i-push-ups, i- squats , i-squumb, kunye naluphi na olunye umthwalo, ibha, njl.
Ukuzivocavoca
- Phuma phambili, jikela ukuxhoma, gxuma phambili. I-Squat, ukuxhuma ngokukhawuleza, ngokusuka kule sikhundla uyagxuma uphinde uzibophe ubuso, ngokubhekiselele, okufanayo. Senza amaxesha angama-20.
- Sithatha ugxininiso lwamanga - siwuchukumisa umlenze esiya esifubeni, ululwe ngokubhekiselele, uze unciphise phantsi. Siphindela kwenye umlenze kwaye senze enye. Inyawo likaMachis kwi-bar yenza amaxesha angama-20.
- Siyaguqa phantsi, sinyuka-sakuba sinyanzelisiwe, sithatha isandla siphendule umzimba esandleni sakhe. Senza amaxesha angama-20.
- Siphindela ekugxinineni ubuxoki nemilenze esetyenzisiweyo. Sidonsa ndawonye imilenze yomibini kwiisokisi kuthi ngokwezinga lesifuba, ngoko sifaka imilenze yethu ukuya phezulu kumacala kwaye sibuyela kwi-FE. Siphinda amaxesha angama-20.
Senza ezi zihlandlo mahlanu. Oko kukuthi, iiblue 5 zokuqeqeshwa kwexesha.