Ubunzima bokuzivocavoca

Uqeqesho lwakusasa lunamanqaku amaninzi anomdla. Umzekelo, ezemidlalo ekuseni ziyanceda ukunciphisa inkathalo ngexesha lasemini. Ukongeza, impilo yengqondo iye yaphuculwa kakhulu, ukuzithemba kuya kuyanda kwaye ixhala liya kukhula.

"Thatha kwaye wenze" ukuqalisa kusasa ngentsasa yakho kunye nokomeleza umthambo, ukuze kwanele ukuba kubekho usuku lonke. Ungalibali ukwenzela umsebenzi omncinci wemizuzu emi-5-8. ❗️ Ukuba umthambo unentlungu kunye nokuwohloka kwempilo-ntle, kuyimfuneko ukuyeka uqeqesho kwaye uqhagamshelane nogqirha.

1. I-squats

1. Yima nkqo, faka iinyawo zakho egxalabeni lakho, tsala izandla zakho ecaleni komzimba. Hlamba amagxa kwaye ubabuyise.
2. Ukuphefumla kuphambuka umshicileli, kwaye e-Exhale uqale ukuhlala phantsi, useke iibhutsi ngasemva. Izandla ziphambi kwakho. Qhubeka nokugoba amadolo akho de ii-hips zifakwe kumgangatho. Qiniseka ukuba amadolo angawenzi inqanaba leenzwane. Thatha ikhethe, cela ubuye kwisikhundla sayo sokuqala.

⏱ Phinda izihlandlo ezili-10.

2. I-LUGS EMAHLA

1. Yimani nkqi, nxiba iinyawo, kwaye imilenze ibububanzi bamahlombe. Beka izandla zakho ukuze ukwazi ukugcinwa ngokulula emsebenzini. Tsala umshicileli, hambisa ubunzima bomzimba kwizithende.
2. Thabatha umphefumlo kunye nokukhupha inqaku elinye. Hlala phantsi, ususe ubunzima bomzimba kumlenze ogobileyo, ithanga eliya kuba liparale phantsi. Lungisa ngokupheleleyo umlenze wesibini.
3. Yima emphefumlweni. Yenza loo nto.

⏱ Phinda izihlandlo ezisi-8 kwicala ngalinye.

3. I-fucks phambili

1. Yimani tye, fakani iinyawo zakho. Phuhlisa amahlombe akho phantsi kwaye ubabuyisele. Thatha izihlunu zesisu.
2. Ukulungiselela ukwenza inyathelo ukuya phambili, ngokuthe ngcembe kukhathe unyawo olunye ukusuka phantsi, ukuzinzisa umzimba wam. Inyathelo lokuya phambili, ukuphatha ubunzima bomzimba emva konyawo. Idolo lomlenze wesibini ngeli xesha kufuneka ichukumise umgangatho.
3. Yolula inyawo elibonisiweyo, isebenze izihlunu zeenwele kunye neebhonkshina ukubuyela kwisikhundla esithe nkqo.

⏱ Phinda izihlandlo ezisi-8 unyawo ngalunye.

4. Cofa phezulu

1. Phakamela ukuxoka, beka izandla zakho ububanzi bamagxa. Lungisa umzimba, uncame ngeenyawo nesandla. Sukutshisa emqolo ongezantsi kwaye ungabonisi iibhutsi phezulu.
2. Kancinci kancinci kancinci umzimba, ukugoba izandla kwimiqathango. Isifuba kufuneka siphantse sichukumise umgangatho. Bambelela kwesi sikhundla kwimizuzwana embalwa.
3. Lungisa imiqondiso, ukubuyela kwindawo yayo yoqobo.

⏱ Phinda izihlandlo ezili-10. Ingcebiso: Ukuba ukufumanisa kunzima ukuzilolonga ngemilenze ethe tye, beka amadolo akho phantsi. Unokucwangcisa kwakhona intende yesixhobo esincinci: Iya kuqhuba nomthwalo.

5. I-cobra "

1. Lala esiswini, ubeke izandla emacaleni, ubeka isundu ezantsi phantsi kwamagxa akho. Tsala imilenze.
2. Thatha umphefumlo kunye nokukhupha galela umzimba, susa umgangatho womgangatho. I-hips kufuneka ilele kwi-rug. Vavanya umqolo ongezantsi kwaye wolula imisipha yesifuba sakho nesisu. Bambelela kwesi sikhundla kwimizuzwana eli-15 ukuya kwengama-30.
3. Ibuyela kancinci kwindawo yokuqala ngokubopha.

⏱ Phinda izihlandlo ezili-10.

6. Ukunyuka kwezandla kunye neenyawo

1. Lala esiswini. Khupha imilenze kunye nezandla ukuze imayile kunye neentende zibekwe phantsi. Phumla intloko yakho, kufanele ukuba yenze umgca othe ngqo nomqolo.
2. Ukuphefumla, kwi-Exhale, i-Surin imisipha yesisu kwaye iphakamise kancinci isandla sasekunene kwaye ishiye umlenze wasekhohlo phezulu. Khusela isikhundla kwimizuzwana embalwa. SUKUFUNA UMBUZO WAKHO kwaye unganyusi intloko yakho.
3. Emphefumlweni, buyela kwisikhundla sayo sokuqala. Phinda umthambo ngokutshintsha isandla sakho kunye nomlenze.

⏱ Phinda izihlandlo ezisi-8 kwicala ngalinye.

7. Clalick

1. Lala esiswini, ungayithoba intloko yakho. Izandla zigobile kwimingxuma, indawo emacaleni, isundu - kwinqanaba lentloko. Iminwe yenyawo phantsi. Phefumlela.
2. Ndidiniwe, ndigalele umzimba. Kufanele ukuba ibe ngumgca othe tye ukusuka phezulu kwi-top kwizithende. Gxila kwiminwe kunye neminwe yemilenze. Musa ukuvumela ukuba ungasekho. Tsala oomatshini bokushicilela kunye nee-buttocks. Phumla intamo yakho. Ungalibali ukuphefumla. Bamba umzimba kwesi sikhundla ixesha elithile (imizuzwana emi-5 +). Jonga amandla akho.
3. Buyela kwisikhundla sokuqala, ngokuthe ngcembe wehla, ngelixa ugcina uxinzelelo lwemisipha. Phumla kwaye uphumle.

8. Cinezela umshicileli

1. Lala ngasemva. Ndigobe amadolo akho, phakamisa ngokuqinileyo phantsi kububanzi bamagxa. Ukugoba izandla ezimfuyo, ubeke iintende ngasemva kwentloko.
2. Phefumlela. Kwi-empetion, ngokuthe ngcembe phakamisa umzimba phezulu, uthatha amabala kumgangatho. Phila i-chin yakho phambili, kufuneka kubekho umgama ukusuka kwinqindi phakathi kwayo nakwisifuba. Sukuyala phantsi ezantsi. Landela ii-elbows: mazilandelwe kumacala. Bambelela kule ndawo imizuzwana embalwa.
3. Ephefumla, ubuye kwindawo yokuqala, phumla izihlunu zeendaba.

⏱ Phinda izihlandlo ezili-10.

9. Ibhulorho edityanisiweyo

1. Lala ngasemva. Gobe ​​amadolo, ubeke iinyawo phantsi. Izandla zitsala emzimbeni. Yenza umphefumlo onzulu.
2. E-Exhale, tyhala amaqhosha kunye ne-hips, ukwenza umgca othe ngqo ukusuka emadolweni uye entanyeni. Sukuzigcina kwaye intsholongwane kakhulu. Kwi-voltage apho bekungafanelekanga ukuba ingabi ziisihlunu, kodwa nakwisisu. Dlulisa ubunzima bomzimba kwizithende.
3. Inhale kwaye ihamba kancinci ibuyele kwindawo yayo yoqobo.

⏱ Phinda izihlandlo ezili-10. Icebiso: Ixesha elingaphezulu, ungaqala ukuqhekeza unyawo olunye ukusuka phantsi kwaye ukhuphe xa amanqindi aphakanyiswa.

10. Ipompoding yagoditz

1. Yima ngaye kuzo zonke iisanda, amadolo kunye neentende ezigudileyo ububanzi bamagxa. Suren isisu kunye nezihlunu ze-buttock. Umqolo kufuneka ube kwimeko engathathi hlangothi, uphephe ukongaphezulu okungaphezulu okanye ugobe.
2. Inhale, e-Exhale, tyhala umlenze phezulu, ngaphandle kokuguqula idolo. Kuphela i-hip edibeneyo kufuneka isebenze. Phakamisa umlenze ukuphakama okunje, apho iLoin ayiyi kusindiswa khona.
3. Emva koko buyela kwisikhundla sokuqala kwaye uphinda umlenze ofanayo, hayi ukuphela kwedolo kumgangatho.

⏱ Phinda izihlandlo ezisi-8 unyawo ngalunye. Icebiso: Ukonyusa ubukhulu bomthambo, bamba i-dumbbell phantsi kwedolo lomlenze, ophakamisayo.

Ukutshaja kuya kukubonelela ngamandla imini yonke. Ukongeza, isifundo sika-2014 sabonisa ukuba abantu abadala ababandakanyekayo kwezemidlalo ekuseni balala ngokukhawuleza kwaye balala belale kunabo baqeqesha emini okanye ngokuhlwa.