Iindlela zokuSebenza zeGumbi lokulala

Umxholo

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Gwema ukupakisha kwiipounds ngokwenza ukhetho lokutya oluhlakaniphile kunye nokunamathela kwiprogram yokuzivocavoca.

Unikezelo olungapheliyo lokutya kwiholo yokutyela kunye nokungabikho kokuzilolonga kukhokelela ekuzuzeni ubunzima kubafundi abaninzi beekholeji - kodwa oko akufuneki ukuba kwenzeke kuwe. U-Amie Hoff, uMqeqeshi oMkhulu weeKlabhu zeMidlalo eNew York, uphuhlise le nkqubo yokuziqhelanisa enokwenziwa ngaphandle kokunyathela ngaphandle kwegumbi lakho lokulala. Ukuba awunalo ixesha lokuya kwindawo yokuzivocavoca phakathi kweeklasi kunye nemisebenzi eyongezelelweyo yekharityhulam, zama ukucudisa kwezi zishukumiso ze-toning njengekhefu lokufunda.

Ukuzilolonga # 1: Beka idesika yakho ukuze uyisebenzise

Yakha iingalo zakho ngumahluko ocelomngeni wokunyusa umgangatho. Ngedesika yakho eludongeni, beka izandla zakho emphethweni kancinane kunobubanzi bamagxa ngaphandle. Gcina iinyawo zakho emhlabeni, umva tyaba kunye nesifuba ngokuhambelana nomphetho wedesika. Nciphisa isifuba sakho phantsi, ugobe kwiingqiniba de ube malunga nee-intshi ezi-6 kwidesika. Pushisa umzimba wakho ubuyele kwindawo yokuqala. Zama ukusebenza indlela yakho ukuya kwiiseti ezi-3 ezili-15.

Ukuzivocavoca # 2: Yitshise loo nto yokutya ebusuku

Ngaba ufuna ukongezwa kwamandla? Endaweni yokufikelela ekutyeni, khetha ukudubula kwe-cardio ekhawulezayo ngokutshintshanisa iiseti ezi-3 zemitsi yemidlalo engama-20 kunye neejekhi zokutsiba ezingama-20. Ukubaleka kwebala lemidlalo, qala ngezandla emgangathweni kunye neenyawo ububanzi begxalaba ngaphandle. Sebenzisa isindululo sokuhambisa idolo lasekunene esifubeni. Njengoko unyawo lwasekunene lubuyela kwindawo yokuqala, phakamisa idolo lasekhohlo. Qiniseka ukuba ugobile kancinci engqinibeni kwaye ugcine i-abs yakho iqinile.

Unokulandela le nkqubo yokuzivocavoca ngaphandle kokushiya igumbi lakho lokulala; Isicwangciso esifanelekileyo ukuba uneshedyuli exakekileyo. Nazi iintshukumo ezithile zenkqubo yakho yekholeji:

Umthambo wesiqhelo # 3: Fumana iipakethi ezintandathu ze-abs

Thambisa isisu sakho ngoncedo lweencwadi zakho zesikhokelo. Lala ujonge phezulu emethini okanye ngetawuli amadolo agobileyo neenyawo phantsi. Bamba incwadi yakho enzima kakhulu ngqo entlokweni yakho ngezandla zozibini. Ukugcina i-abs yakho iqinile, phakamisa kancinci intloko kunye namagxa akho kwitawuli, uphakamisa incwadi emoyeni. Bamba umzuzwana omnye emva koko uyeke kancinci, usebenze ukuya kuthi ga kwiiseti ezi-3 zama-20.

Umthambo #4: Sebenzisa ibhedi yakho ngaphezu kokulala

Gcoba iingalo zakho ukusuka kwindawo epholileyo yebhedi yakho ngokwenza iidiphu. Hlala emphethweni webhedi izandla zakho ecaleni kwesinqe. Hambisa isinqe sakho phambi kwebhedi, ugobe iingqiniba zakho kwaye unciphise ii-intshi ezimbalwa ngelixa ugcina i-butt yakho ikufutshane nombhede. Musa ukuntywila emagxeni okanye ezantsi kwiidigri ezingama-90 ezidlulileyo. Pushisela phezulu kwaye uphinde iiseti ezi-3 ezili-15.

Ukuzivocavoca # 5: Suka kwi-butt yakho

Sebenzisa isitulo sakho sedesika njengesixhobo sokwenza umva kwicala lakho ngasemva ngeesikwere. Beka iinyawo zakho ububanzi begxalaba ngaphandle kwaye u-squat phantsi ngokukhawuleza njengoko uhlala ezithendeni zakho. Ngezantsi kangangoko unako ngelixa ugcina amadolo akho emva kweenzwane kwaye ungahambi ngaphantsi kwe-90 degrees, uze ubuyele kwindawo yokuqala. Zama ukubeka isitulo emva kwakho kwaye wenze ngathi uza kuhlala phantsi, ukutsala ngaphambi kokuba uhlale. Yenza iiseti ezi-3 ze-10. Ufuna umngeni owongezelelweyo? Sebenzisa ukutsiba okuqhushumayo ukuze uvuke endaweni egobileyo kwaye uya kutshisa iikhalori ezingaphezulu.

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