Iingqungquthela malunga nokubonakala kwesigqibo esihle sabantu, bonisa ukuba iinyawo zikhangela inqwaba yamadoda.
Abasetyhini bakulungele ukufumana imilenze emihle kwaye imnandi. Indlela efanelekileyo kakhulu yokuzilolonga rhoqo.
Ziziphi iimpawu ozifunayo ukunciphisa umzimba?
Ukufezekisa iziphumo ezilungileyo, kucetyiswa ukuba wenze imisebenzi emibili ye- cardio kunye namandla amabili ngeveki.
Njengokuqeqeshwa kwe-cardio yemilenze, ungasebenzisa ukusebenza, ukuqaqa intambo, njl. Isifundo sifanele sigcine ubuncinane imizuzu engama-40.
Ziziphi iimpawu ezifunekayo ezenzelwe ukunciphisa imilenze yesisindo:
- Squats . Umzimba ogqithisekayo, kodwa umphumo omhle wokuziqhelanisa uyaphakanyiswa ngamagqabi. Thatha kwizandla zakho uze uyibambe kwinqanaba lesifuba, uze ubeke iinyawo zakho ngobubanzi bamagxa akho. I-squat oyifunayo emnyango, kwaye ume kwi-exhalation. Kwinqanaba eliphantsi, i-angle efanelekileyo kufanele yenziwe ngamadolo. Iqala ngokuphindaphinda kwama-15.
- Ukuwa . Ukuqonda isihloko, yiyiphi imfuneko efunekayo yokunciphisa umzimba, akunakwenzeka ukuba ungathethi malunga nokuhlaselwa, kuba ngabaqeqeshi babo abaninzi abajonga ukuba banempumelelo ekuxazululeni le ngxaki. Yenza okusemgangathweni ngama-dumbbells. Ukusuka kwindawo yokuma, kufuneka uqhubele phambili ngenyawo lwakho lwesobunxele uze uyijike emadolweni de uze ufumane ikona elifanelekileyo. Omnye umlenze uhlala endaweni, kodwa ugxininiso lokutshintshela kwi-sock. Buyela kwisimo sokuqala uze uthathe isinyathelo kunye nomlenze omnye.
- "Isinyathelo" . Omnye umzimba osebenzayo ukulahleka imilenze yesisindo kunye namathanga, kodwa kufuna i-step-platform okanye nayiphi enye indawo. Ukwandisa umthwalo ezandleni zakho kuyacetyiswa ukuba uthathe izigulane. Ingxaki kukunyathela unyawo lokunene kwinqanaba, uphakamise umlenze wesobunxele ukuya phezulu ukwenzela ukuba igosa elifanelekileyo lenziwe emadolweni. Hamba phantsi uze uphinde unye.
Kubalulekile ukulungelelanisa ukutya ekungekho mveliso engonakalisayo.