Ukuzivocavoca oku-5 kwabantu abadala ukuba bakwenze ekhaya

Umxholo

• 1. Isquat
• 2. IiBiceps ezinee-dumbbells
• 3. Ukucofa kwamagxa
• 4. Idolo esifubeni
• 5. Amanyathelo kwi inyathelo

Ukuziqhelanisa nokuzilolonga kwabantu abadala kubaluleke kakhulu kwaye kuzisa izibonelelo zempilo ezininzi, ezinje ngokunceda ukugcina okanye ukwandisa ubunzima bemisipha, ukugcina uxinano lwamathambo, ukuphucula ukulingana, ukulungelelanisa kunye nokuhamba, ukunciphisa umngcipheko wokuwa, kunye nokunceda ukuzimela ekwenzeni imisebenzi yemihla ngemihla.

Nangona kunjalo, kuhlala kubalulekile ukudibana nogqirha ukuze wenze uvavanyo ngokubanzi, ukuze uhlengahlengise umthambo ngamnye kwimbali yezonyango, njengobukho besifo sentliziyo okanye semiphunga. Ukongeza, ngaphambi nasemva kokwenza umthambo kubalulekile ukolula ukufudumeza umzimba wonke kunye nokuthintela ukubonakala kokonzakala. Jonga eminye imizekelo yokuzilolonga kubantu abadala.

Olu hlobo lokuzivocavoca kufuneka lwenziwe ubuncinci ama-3 ngeveki, ngokukhethekileyo phantsi kwesikhokelo sempilo yomzimba okanye ingcali yemfundo, kwaye kufuneka iphazanyiswe ukuba umntu osele ekhulile eqala ukuva iintlungu okanye ukungonwabi ngexesha lokusebenza kwabo:

1. Isquat

Ngeenyawo zakho ezibanzi egxeni ububanzi, kuya kufuneka uzolule iingalo zakho phambili kwaye uguqe kancinci amadolo, ulahle isinqe phantsi kwaye utyhale umqolo wakho ngasemva, ngokungathi uhleli kwisitulo sokucinga, ugcine umqolo wakho uthe tye. Buyela kwindawo yokuqala kwaye uphinde amaxesha ali-10.

Kulo msebenzi, kubaluleke kakhulu ukuba amadolo akho angabikho phambi kweenyawo zakho, ngoko kufuneka uqhube i-butt yakho emuva ngokukhawuleza. Ukuba awukwazi ukuhla kakhulu, kuya kufuneka uye ezantsi kangangoko kunokwenzeka kwaye ngokuthe ngcembe uye ezantsi kancinci kancinci.

2. IiBiceps ezinee-dumbbells

Uhleli kwibhola engenasixhobo okanye sihlalo, bamba i-dumbbell kwisandla ngasinye, iminwe yakho ijonge phambili, kwaye uthe chu ukuphakamisa iintsimbi emagxeni akho, ugcine iingalo zakho kunye neengqiniba zikufutshane nomzimba wakho, kancinci ukubuyela kwindawo yokuqala. Phinda amaxesha ali-10.

3. Ukucofa kwamagxa

Ukuhlala kwibhola okanye kwisitulo ngaphandle kweengalo, bamba i-dumbbell kwisandla ngasinye kwaye uphakamise ubunzima kude kube kwinqanaba lamagxa. Emva koko tyhala i-dumbbells ngaphezulu kwentloko yakho de kube iingalo zakho zithi nkqo kodwa zigobile kancinci kwaye zibuyele kancinci kwindawo yokuqala. Phinda amaxesha ali-10.

4. Idolo esifubeni

Ukulala phantsi, kumatrasi omncinci ukufaneleka, gobe umlenze omnye kufutshane nesifuba, bamba idolo ngezandla zakho kwaye ubambe imizuzwana emi-5 ukuya kweli-10. Emva koko, tshintsha imilenze kwaye uphinde ezi ntshukumo amaxesha ali-10.

5. Amanyathelo kwi inyathelo

Beka unyawo olunye kwi inyathelo okanye kwizinyuko uze uphakamise kancinci omnye umlenze ngaphezulu kwe inyathelo okanye inyathelo. Emva koko yehlisa umlenze wakho kancinci uye phantsi. Phinda amaxesha ama-10 kumlenze ngamnye.