Kuyinkimbinkimbi yokuzivocavoca kokushaja kwasekuseni

Ukuqeqeshwa kwasekuseni kunamaphuzu amaningi amahle. Isibonelo, ezemidlalo ekuseni zisiza ukunciphisa isifiso sokudla phakathi nosuku. Ngaphezu kwalokho, impilo yezengqondo ithuthuke kakhulu, ukuzethemba kuzokwenyuka nokukhathazeka kuzokwanda.

"Thatha futhi wenze" ukunikeza ukuqala kwakho ekuseni ngokuqinisa i-Gymnastics, ukuze kube nokuthokoza kwanele usuku lonke. Ungakhohlwa kuqala ukusebenzisa i-Workout encane imizuzu engu-5-8. Uma umsebenzi ubuhlungu nowokuwohloka kwenhlala-kahle, kuyadingeka ukuyeka ukuqeqesha futhi uthintane nodokotela.

1. Ama-squats

1. Yima uqonde, beka izinyawo zakho ububanzi bakho behlombe, udonsa izandla zakho emzimbeni. Yehlisa amahlombe bese ubabuyisela emuva.
2. Lapho uphefumula umoya ucindezele, futhi e-exhale qala ukuhlala phansi, ukusetha ama-buttocks emuva. Izandla zidonsa phambi kwakho. Qhubeka ugobe amadolo akho kuze kube yilapho okhalweni befana phansi. Qiniseka ukuthi amadolo awafaki phambili izinga lezinzwane. Thatha ikhefu, ubuyela esikhundleni salo sokuqala.

Phinda izikhathi eziyi-10.

2. AmaLunges aseceleni

1. Yima uqonde, ubeke izinyawo ukufana komunye nomunye, futhi imilenze inobubanzi bamahlombe. Beka izandla zakho ukuze ukwazi ukubuyiselwa kalula kulo msebenzi. Cindezela ama-Press, hambisa isisindo somzimba ezithendeni.
2. Thatha umoya nokukhipha eceleni eceleni. Hlala phansi, uluka isisindo somzimba emlenzeni ogobekile, ithanga okufanele lihambisane phansi. Qondisa ngokuphelele umlenze wesibili.
3. Sukuma umoya. Yenza enye enye.

⏱ phinda amahlandla ayisishiyagalombili endaweni ngayinye.

3. Fucks phambili

1. Yima ngqo, beka izinyawo zakho ndawonye. Yehlisa amahlombe akho phansi bese ubabuyisela emuva. Bandakanya izicubu zesisu.
2. Ukulungiselela ukwenza igxathu kuya phambili, wenqabe kancane kancane unyawo kusuka phansi, luqinisile umzimba wami. Isinyathelo phambili, ethwele isisindo somzimba ngemuva konyawo. Idolo lomlenze wesibili ngalesi sikhathi kufanele licishe lithinte phansi.
3. Yelula unyawo olubunjiweyo, lusebenze izicubu zomzimba okhalweni nama-buttocks ukubuyela esimweni sokuqala mpo.

Phinda uphinda izikhathi eziyi-8 unyawo ngalunye.

4. Cindezela phezulu

1. Sukuma ukuqamba amanga, beka izandla zakho ububanzi bamahlombe. Qesa umzimba, uncike onyaweni nasesundu. Ungashisi emuva emuva futhi ungakhombisi ama-buttocks phezulu.
2. Yehlisa kancane umzimba phansi, ugobe izandla ezindongeni. Isifuba kufanele sicishe sithinte phansi. Bamba kulesi sikhundla imizuzwana embalwa.
3. Qondisa ama-elbows, abuyele esimweni sawo sokuqala.

Phinda izikhathi eziyi-10. ICEBISO: Uma ukuthola kunzima ukuzivocavoca ngemilenze eqondile, faka amadolo akho phansi. Ungahlela futhi intende yesandla esincane: nayo izokwenza umthwalo.

5. "I-COBRA"

1. Lala esiswini, beka izandla ezinhlangothini, ubeke i-Palm Ngaphansi kwamahlombe akho. Donsa imilenze.
2. Thatha umoya bese ukhipha uthele umzimba ukhuphuke, ususe phansi phansi. Okhalweni kumele baqambe amanga emfuleni. Hlola umhlane ongezansi bese welula izicubu zesifuba nesisu. Bamba kulesi sikhundla imizuzwana engu-15-30.
3. Buyela kancane esikhundleni sesikhundla sokuqala ngokubopha.

Phinda izikhathi eziyi-10.

6. Izandla ezikhuphukayo nezinyawo

1. Lala esiswini. Donsela imilenze nezandla ukuze izitobha nezintende zibekele phansi. Phumula ikhanda lakho, kufanele wakhe umugqa oqondile nomgogodla.
2. Ukukhulisa, ekwakhiweni, hlikihla imisipha yesisu futhi kuphakamisa isandla sokudla kwaso futhi kushiye umlenze. Vikela isikhundla ngemizuzwana embalwa. Musa ukususa umhlane wakho futhi ungaphakamisi ikhanda lakho.
3. Emphefumulweni, buyela esimweni salo sokuqala. Phinda ukuzivocavoca ngokushintsha isandla nomlenze.

⏱ phinda amahlandla ayisishiyagalombili endaweni ngayinye.

7. Planckk

1. Qamba amanga esiswini, hhayi ukwehlisa ikhanda lakho. Izandla ezigobekile elbows, beka ezinhlangothini, i-Palm - ezingeni lekhanda. Iminwe yonyawo phansi. Thatha umoya.
2. Khanyisa, uthele umzimba phezulu. Kufanele kwakha umugqa oqondile kusuka phezulu phezulu kuya ezithendeni. Gxila ezindongeni naseminweni yemilenze. Ungavumeli akusekho. Hlikihla umshini namabhuthi. Phumula intamo yakho. Ungakhohlwa ukuphefumula. Bamba umzimba kulesi sikhundla isikhathi esithile (imizuzwana emi-5 +). Hlola amakhono akho.
3. Buyela endaweni yokuqala, wehla kancane kancane, ngenkathi ugcina ukungezwani kwemisipha. Phumula futhi uphumule.

8. Ukuphonsa Cindezela

1. Lala ngemuva. Gobisa amadolo akho, yeka ngokuqinile phansi phansi ububanzi bamahlombe. Bopha izandla ezindongeni, faka izintende ezangemuva kwekhanda.
2. Thatha umoya. Emakhizeni aphefumulayo, kancane kancane aphakamise umzimba phezulu, uthathe amabala asuka phansi. Phonsa i-chin yakho phambili, kufanele kube nebanga kusuka kubhadi phakathi kwalo nebele. Unganciki phansi phansi. Landela ama-elbows: kumele ziqondiswe ezinhlangothini. Bamba kulesi sikhundla imizuzwana embalwa.
3. Emphefumulweni, ubuye esikhundleni sokuqala, uphumule imisipha yabezindaba.

Phinda izikhathi eziyi-10.

9. Ibhuloho Eligcwele I-Jagged

1. Lala ngemuva. Gobisa amadolo, ubeke izinyawo phansi. Izandla zidonsa umzimba. Yenza umoya ojulile.
2. E-Esale, cindezela okhalweni namabhuthi phezulu, wakhe umugqa oqondile kusuka emadolweni entanyeni. Musa ngokweqile futhi uhlukanise kakhulu. Ku-voltage akufanele kube kuphela izicubu ezigxilile, kodwa futhi nesisu. Dlulisa isisindo somzimba ezithendeni.
3. Inhale futhi ubuyela kancane endaweni yalo yokuqala.

Phinda izikhathi eziyi-10. Ithiphu: Ngokuhamba kwesikhathi, ungaqala ukuklebhula unyawo olulodwa kusuka phansi ukhiphe lapho kuphakama khona okhalweni.

10. Ukupompa i-Yagoditz

1. Yima kubo bonke abane, amadolo nezintende zezandla zibekwe ebubanzilweni emahlombe. Bamba izicubu zesisu kanye ne-buttock. Umgogodla kufanele ube sesimweni sokungathathi hlangothi, gwema ukonga ngokweqile noma ugobe.
2. Inhale, ekwakhiweni, cindezela umlenze phezulu, ngaphandle kokubhalwa kabi idolo. I-hip kuphela ehlanganisiwe okufanele isebenze. Phakamisa umlenze endaweni ephakeme kangaka, lapho loin ngeke usindiswe.
3. Bese ubuyela endaweni yokuqala bese uphinda uvivinya umlenze ofanayo, hhayi ekugcineni kwedolo phansi.

Phinda uphinda izikhathi eziyi-8 unyawo ngalunye. Ithiphu: Ukwandisa ubukhulu bokuzivocavoca, bamba dumbbell ngaphansi kwedolo lomlenze, okhulisayo.

Ukushaja kuzokunikeza amandla osuku lonke. Ngaphezu kwalokho, isifundo sika-2014 sikhombise ukuthi abantu abadala abahlanganyela kwezemidlalo ekuseni balala ngokushesha futhi balale kakhulu kunalabo abaqeqeshiwe phakathi nosuku.