Masiqonde kukho, ungakwazi ukuzivocavoca ekhaya futhi uthole ukujima okuqinile ngokusebenzisa isisindo somzimba wakho noma izingcezu zemishini eyisisekelo njengama-dumbbell, ama-kettlebell, noma umqeqeshi wokulenga. Ngisho noma uqina futhi uqina, ungaqhubekisela phambili ukujima kwakho nokusebenza kahle kwakho ngokwandisa ama-reps akho noma ngokumane wehlise ijubane noma usheshise i-tempo yokuzivocavoca kwakho. Siyazi ukuthi kufanele ucabange ukuthi ukujima kwasekhaya akukwazi ukwakha izicubu zomzimba ngenkathi kukwazi ukujima okulungile.
Ngezansi iqoqo lethu lokujima lasekhaya ongalizama ekhaya ukuze ukwenze uhlale ufanelekile futhi usize ukwakha imisipha yakho. Awudingi imishini eminingi ukulandela lolu hlu lokujima ngoba siyaqonda ukuthi akuwona wonke umuntu onemishini yakhe yokuzivocavoca ekhaya. Uma ufuna ukwazi ukuthi ungazigcina kanjani ufanelekile ngesikhathi salokhu kuvalwa, qiniseka ukuthi ufunda lesi sihloko kuze kube sekupheleni!
1. Ipulangwe
Amapulangwe alungele ukuqeqesha inkaba yakho ngendlela ekugcina ungalimali ngenkathi futhi wakha i-flat six-pack oyifunayo. Ama-crunches angapheli abeka ingcindezi emgogodleni wakho futhi, uma enziwe amaphutha, angaholela kusethi ye-abs engavamile, ekhukhumele.
Ungakwenza kanjani: Zibeke esimweni sokucindezela, kodwa kulokhu phumula ezingalweni zakho kunezandla zakho. Gcina umgogodla oqondile kanye ne-abs eqinile nezinqulu. Bamba indawo ngaphandle kokuvumela izinqulu zakho zigobe.
2. Cindezela phezulu
Lokhu kunyakaza kuqinisa amalunga akho ehlombe futhi kusebenzisa amaqembu amaningi emisipha ukuze ukhule kahle. Lokhu ukujima okulula kwasekhaya okukulungiselelayo ukuvivinya umzimba kwamahlombe okunzima kakhulu ozohlangana nakho ejimini, njengomshini wokucindezela ibhentshi.Indlela yokwenza: Misa indawo yokucindezela izandla zakho zibe ububanzi behlombe-ububanzi kanye ne-back back flat, wenze umugqa oqondile kusuka ekhanda lakho kuya ezithendeni zakho nge-glutes yakho. Yehlisa umzimba wakho kuze kube yilapho isifuba sakho siyiyintshi ukusuka phansi, bese uphakamisela phezulu phezulu izingalo zakho zeluliwe ngokugcwele. Lowo impendulo enhle.
3. I-Dumbbell Emahlombe Cindezela
Ukuphakamisa usuka ngemuva kwentamo yakho ngumbazi wehlombe ngakho-ke singaphakamisa okuthile okuphephile ongakuzama ekhaya. Umgomo wakho kufanele kube ukunciphisa ukungezwani emalungeni akho futhi uzivikele ekuguleni okwaziwa ngokuthi yi-shoulder impingement syndrome. Ukuzivocavoca okuphuthelwe kulesi sigaba emsebenzini wakho wokuphakamisa kubiza kakhulu.
Ungayenza kanjani: Bamba ama-dumbbell amabili kusuka kuwe isethi ye-dumbbell ekuphakameni kwehlombe ngokubamba okungaphezulu futhi izintende zibheke phambili, yima. Qinisekisa ukuthi izindololwane zakho ziphambi kwebha futhi aziphumeleli emaceleni. Phakamisa izingalo zakho phezu kwekhanda lakho kuze kube yilapho izingalo zakho zelule ngokuphelele. Buyela endaweni yokuqala ngobumnene.
4. Ukweqa
Intambo yokweqa kuwumsebenzi wokugcina ongenangqondo futhi mhlawumbe uhlobo oluphumelela kakhulu lwe-cardio. Ucwaningo luthole ukuthi imizuzu eyi-10 nje ngosuku ngentambo yayilingana nemizuzu engama-30 yokugijima lapho okusho ukuthi usengathola izinzuzo ezifanayo nokugijima kuyilapho kungadingeki ukuthi uphume endlini yakho.
Indlela yokwenza: Bamba intambo emaphethelweni womabili. Yiphenye emzimbeni wakho ngezihlakala, weqa ukuze usule intambo njengoba ishaya phansi. Khulisa ubunzima bokunyakaza ngokwenza kabili ngaphansi futhi uvumele intambo ukuthi isonge umzimba wakho kabili ngokugxuma ngakunye.
5. Ithole Liyaphakamisa
Ukuzivocavoca ngokuhlukanisa amathole kungasiza ngawo wonke amandla omlenze ojwayele ukuwathola ngokuphuma ugibele ibhayisikili. ibhayisikili . Iphinde ithuthukise i-hamstring namandla e-gluteal. Ukuma kwezinyawo okuhlukile kusebenza emisipha ehlukahlukene. Izinzwane ezikhomba emsebenzini zisebenza kanzima ekhanda elingaphandle, kuyilapho izinzwane zikhomba ukusebenza kanzima ekhanda elingaphakathi.
Indlela yokwenza: Yima uqonde nge-barbell, ama-dumbbell amabili ezinhlangothini zakho, noma ungabi nesisindo. Phakamisa izithende zakho phansi futhi ufinyeze amathole akho ngezinzwane zakho zibheke phambili. Buyela endaweni yokuqala ngobumnene.