6 Yityityizele kwiMzimba yeToning yoMzimba

Umxholo

• Ubume wabelana ngokuzivocavoca umzimba ngeendlela ezintandathu ezigqwesileyo zabasetyhini eziza kukunceda ujongeke umhle:
• Uphengululo lwe

Ubume wabelana ngokuzivocavoca umzimba ngeendlela ezintandathu ezigqwesileyo zabasetyhini eziza kukunceda ujongeke umhle:

Iindlela zokuziqhelanisa nokwenza i-toning # 1: hover squat Bhanxela ngaphezulu kwesitulo ngokungathi uza kuhlala phantsi, ngaphandle kokuvumela impundu okanye amathanga akho ukuba achukumise isihlalo. Bamba imizuzwana engama-30, ukwakha ukuya kutsho kumzuzu omnye. Yenza le mithambo yomzimba xa usenza umzuzwana, ujonge kanye iyure.

Iindlela zokuzilolonga ze-toning # 2: idiphu yasekhitshini Ngalo lonke ixesha uhlala ekhitshini, yenza i-triceps dips usebenzisa isitulo sasekhitshini: Yima phambi kwesitulo ngokungathi uza kuhlala phantsi, waguqe ngamadolo kunye nezinqe ezisezantsi, ubeke izandla kwicala lokuhlala, iminwe ikhombe phambili, iingalo ziqonde. Hamba iinyawo uye phambili, kwaye iinyawo zithe tyaba kwaye imilo ime nkqo, yigoba kwaye yolule iingalo, ugcine iimpundu zisondele esihlalweni ngaphandle kokuchukumisa. Yenza i-8-15 reps.

Iindlela zokuziqhelanisa nokwenza i-toning # 3: indawo yokuthenga Njengoko utyhala inqwelo yakho yokuthenga, okanye nanini na xa uhamba, vumela izihlunu zakho ze-butt ngokuqinileyo njengoko unako kwaye uzigcine zikhontrakthi njengoko uhamba. (Akukho mntu kufuneka azi!)

Iindlela zokuziqhelanisa nokwenza i-toning # 4: ukurhweba Nanini na xa urhwebo luza ngelixa ubukele umabonwakude, yenza umsebenzi owukhethileyo de umboniso obukeleyo ubuye; khetha intshukumo entsha yentengiso nganye.

Iindlela zokuzilolonga zokwenza i-toning # 5: ukuhamba ngomnxeba Nanini na xa ukwiselfowuni okanye ifowuni engenantambo ekhaya, hamba ujikeleze lonke ixesha lencoko. (Gqoka i-pedometer uze ubone amanyathelo adibeneyo.)

Iindlela zokuziqhelanisa nokwenza i-toning # 6: isenzo sokulinganisa Xa uxubha amazinyo akho, okanye xa umi kwindawo yokuhlambela ekhitshini, phakamisa umlenze omnye kancinci kwaye ugobe kwaye ulungelelanise umlenze wakho omileyo ukwenza i-squats enomlenze omnye. Qinisa iimpundu zakho kwaye ugcine i-abs yakho ikhontrakthi njengoko uhlala. Emva kwe-10-15 reps yale mithambo yomzimba, tshintsha imilenze kwaye uphinde.

Uphengululo lwe