Fumana iitoni ngeeNdawo zoKhuselo

Umxholo

• Kutheni amaqela oxhathiso esebenza
• IMIYALELO YOKUQALA EJOLISWE NGAMABHANDI OKUQHUBA
• Ukuxhathisa iBand Workout
• Uphengululo lwe

Wonke umntu uzama ukugcina imali, kwaye iibhendi zokuxhathisa yindlela elula yokuqina ngaphandle kokophula i-bhanki. Into ekhethekileyo malunga neebhendi kukuba uxinzelelo luyanda njengoko ululula, ngoko ke umsebenzi uya kuba nzima njengoko uhamba kuluhlu lwezindululo, ucelomngeni kwimisipha yakho ngendlela eyahlukileyo kunezisindo. Oko kukunceda womelele ngokukhawuleza. Kwaye zilula, ke unokufaka enye engxoweni yakho xa useluhambeni. Yongeza oku kuhamba kwindlela yakho yesiqhelo kwaye uya kujongeka njengesigidi-nje seebhakana ezimbalwa!

Kutheni amaqela oxhathiso esebenza

Ezi ntshukumo zisebenza kuzo zonke izihlunu zakho ezinkulu. Umzimba ongaphezulu: I-pectoralis enkulu kunye ne-deltoids zihambisa iingalo zakho ngaphambili nasemacaleni, ngelixa ii-biceps zakho kunye ne-triceps zigobile kwaye zilungelelanise iingqiniba. I-latissimus dorsi itsalela iingalo zakho emva nasezantsi, kwaye izisu zitshintsha umqolo wakho kwaye zijikeleze umzimba wakho. Umzimba ongezantsi: I-glutes yandisa imilenze yakho kwaye incede ukuyijikeleza ngaphandle; ii-quadriceps zakho kunye nemisipha iyandiswa kwaye igobeke (ukugoba) amadolo akho.

IMIYALELO YOKUQALA EJOLISWE NGAMABHANDI OKUQHUBA

1. i-pectoralis enkulu kunye ne-deltoids

2. ii-biceps kunye nee-triceps

3. latissimus dorsi

4. izisu

5. ukonwaba

6. ii-quadriceps kunye nemisipha

Ukuxhathisa iBand Workout

Uya kudinga ibhendi yokumelana kunye nebhentshi. Ukufudumeza imizuzu emi-5 ukuya kweli-10, emva koko wenze iseti enye yentshukumo nganye ngaphandle kokuphumla; thatha ikhefu lomzuzu-1 kwaye uphinde isekethe kube kanye okanye kabini.

Yiya kwi-Resistance Band Workout

Uphengululo lwe