I-10 yeBhola yezaNyanga ihambisa amathambo onke emzimbeni wakho

Umxholo

• Inkqubo yesi-20 yemizuzu
• 1. Abantu abanyuka iintaba
• 2. Isikwere esingaphezulu
• 3. Isangqa
• 4. Ukujika kweRussia
• 5. Icala lunge
• 6. IiPushups
• 7. Ukufa komlenze omnye
• 8. Superman
• 9. Izimbo
• 10. Ukuchukumisa ubhontsi
• Umgca wezantsi
• Umzekelo wemizuzu engama-20
  

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ngaba ufuna ukuguqula impilo yakho yasekhaya uphakamise inotshi? Ibhola yamayeza inokuba ngumhlobo wakho omtsha.

Namhlanje, zikhulu, ziqinile iibhola zerabha ezinobunzima ukusuka kwi-2 ukuya ngaphezulu kweepawundi ezingama-20, kodwa iibhola zamayeza kucingelwa ukuba zavela kwindalo eyenziwe nguHippocrates kumawaka eminyaka eyadlulayo. Kuthiwa ugqirha wayefake izikhumba zezilwanyana ngezinto ezinzima kwaye izigulana zakhe zazisebenzisa ukuze ziphinde zenzakale.

Kwaye ngenxa yokuguquguquka kwayo, le ngcamango ime uvavanyo lwexesha kunye namandla. Ibhola yamayeza inokucela umngeni kumandla akho, unyamezelo, kunye nokulingana.

Ezinye i-pluses? Azixabisi kakhulu kwaye kulula ukuzigcina.

Apha ngezantsi, sikhuphele umthambo webhola yonyango eli-10 ngokuqinisekileyo ukuze ucelomngeni kumzimba wakho uphela.

Ukukhetha izixhobo ezifanelekileyo Khetha ibhola yamayeza engasindi kuyo yonke le mithambo, ngakumbi ukuba usaqala. Iiponti ezine okanye ezintandathu sisiqalo esihle. Inguqulelo esisiseko efana nale okanye enye ephethe ukubamba ngokulula iya kusebenza ngokufanayo.

Inkqubo yesi-20 yemizuzu

Ukufudumala imizuzu eyi-10 okanye njalo ngaphambi kokuba uqale lo msebenzi-ukuhamba ngokukhawuleza okanye ukuhamba endaweni kuya kusebenza kakuhle. Nje ukuba uziqhelanise nezi ntshukumo okwethutyana, qalisa ukusebenzisa ibhola yamayeza enzima ukuqhubeka nokucela umngeni kunyamezelo lwakho.

Hlanganisa ubuncinci ezintlanu zokuhamba ngezantsi kwaye ujikeleze kubo kangangemizuzu engama-20 ukuze kungabikho frills, umzimba wonke.

1. Abantu abanyuka iintaba

Umthambo olungileyo wokuhamba kwegazi lakho, abakhweli beentaba kukushukuma komzimba wonke okwenziwe nzima ngokudibanisa ibhola yeyeza.

Imikhombandlela:

1. Ngena kwindawo yeplanga nebhola yamayeza phantsi kwezandla zakho.
2. Ukugcina umqolo nentamo yakho iqondile, qhuba idolo lasekunene linyukele esifubeni sakho. Yandisa kwaye kwangoko uqhube idolo lakho lasekhohlo liye esifubeni sakho. Qinisekisa ukuba undoqo wakho uyabandakanyeka kuyo yonke.
3. Qhubeka, uhamba ngokukhawuleza kangangoko unakho ngaphandle kokulalanisa kwifom, kwimizuzwana engama-30. Phumla imizuzwana engama-30. Phinda kabini ngaphezulu.

2. Isikwere esingaphezulu

Izikwere zangaphezulu zibandakanya isiseko sakho- ngakumbi umva wakho osezantsi- kwaye ucelomngeni kuzinzo lwakho ngaphezulu komgangatho osemva wokubuya. Usebenza umqolo wakho wangasentla, amagxa, kunye neengalo ngokubamba ibhola yeyeza ngaphezulu kwentloko yakho. Uluhlu lwakho lwentshukumo luya kwahluka kolu hlobo lwe squat, ke nikela ingqalelo ekhethekileyo kwifom yakho.

Imikhombandlela:

1. Yima ngeenyawo ubanzi kancinci kunobubanzi begxalaba ngaphandle, ubambe ibhola yeyeza nqo entlokweni yakho kuyo yonke intshukumo.
2. I-squat phantsi: Qala ukugoba amadolo kwaye ubuyisele isinqe sakho ngokungathi uza kuhlala esitulweni. Yeka xa amathanga akho ehambelana nomhlaba kwaye uqiniseke ukuba amadolo akho awaguqi ngaphakathi.
3. Push ngokusebenzisa izithende zakho ekunyukeni, unike iiglute zakho ukucoca phezulu.
4. Yenza iiseti ezi-3 zokuphindaphinda ezili-12.

3. Isangqa

Isitshisi segxalaba, izangqa ziya kukucela umngeni. Hambisa kancinci kwaye nolawulo ukwenza intshukumo isebenze.

1. Yima ngeenyawo ububanzi bamagxa, ubambe ibhola yeyeza ngqo ngaphezulu.
2. Qhoboshela undoqo wakho kwaye uqale ngokuhambisa iingalo zakho ezongezelelekileyo ngokuhamba ngokwewotshi, "uzobe" isangqa ukusuka ekuqaleni ukuya ekugqibeleni. Gweba umxholo wakho ukulungiselela ukuhamba, kodwa gcina iinyawo zakho zimile.
3. Phinda ujikeleze u-8 ukuya ku-10 ujikelezo usiya kwelinye icala, emva koko tshintshela ukwenza enye i-8 ukuya kwi-10 kwicala lokujonga ngasekhohlo. Gcwalisa iiseti ezi-3.

4. Ukujika kweRussia

Yintoni ukuzilolonga ngaphandle komsebenzi othile we-ab? Qiniseka ukuba ujija umzimba wakho uphela kwicala ngalinye ukuze ufumane inzuzo ephezulu.

Imikhombandlela:

1. Hlala imilenze yakho igobile kwi-45-degree angle phambi kwakho, iinyawo zichukumisa umgangatho. Ngezandla ezandisiweyo, bamba ibhola yeyeza phambi kwakho.
2. Bhrasha ingqokelela yakho, ujija itoysi yakho, kwaye uhambise ibhola yeyeza kwicala lakho lasekunene ide iphantse ichukumise umhlaba.
3. Buyela embindini. Phinda kwicala lasekhohlo.
4. Yenza iiseti ezi-3 ezingama-20 zizonke, ezili-10 kwicala ngalinye.

5. Icala lunge

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Ukuhamba ngokuhamba usiya kwelinye icala kubaluleke njengokusebenza ngaphambili ukuya ngasemva, yiyo loo nto ulungelelwaniso lwasemva lusisenzo esihle sokudibanisa.

Imikhombandlela:

1. Yima ngeenyawo ububanzi bamagxa, ubambe ibhola yeyeza esifubeni sakho.
2. Thatha inyathelo elikhulu kwicala lakho lasekunene. Xa unyawo lwakho lufika emhlabeni, gobisa idolo lasekunene kwaye uhlale umva wakho umva kwindawo yokuma yomlenze omnye. Gcina umlenze wakho wasekhohlo uthe tye.
3. Push ngeenyawo zakho zasekunene kwaye ubuyele kwindawo yokuqala.
4. Yenza iiseti ezi-3 zokuphindaphinda ezili-10 kwicala ngalinye.

6. IiPushups

Njengokuba i-pushups esemgangathweni yayingenangxaki ngokwaneleyo-yaphosa ibhola yeyeza kumxube! Uya kufumana ukuzolula okunzulu esifubeni xa usebenzisa ibhola yeyeza kulo msebenzi. Kwaye njengamaxesha onke, unokuyijika ngokulula le ntshukumo ngokuwisa amadolo.

Imikhombandlela:

1. Qala kwindawo ye-pushup, kodwa endaweni yesandla sakho sasekunene siphumla phantsi, beka ibhola yeyeza phantsi. Unokukhupha iingqiniba zakho ngaphezulu kunokuba bebeza kwenza kwi-pushup esemgangathweni, kodwa qiniseka ukuba umqolo wakho awugugi kwaye intamo yakho ayithathi cala.
2. Gcwalisa i-pushup. Qengqa ibhola yeyeza ngesandla sakho sasekhohlo kwaye uphinde.

7. Ukufa komlenze omnye

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Ukufa komlenze omnye kubangela umngeni kuzinzo lwakho ngelixa ukwahlula umlenze omnye ngexesha ukunceda ukujongana nokungalingani onokuba nako.

Imikhombandlela:

1. Yimani kunye iinyawo kunye kunye nebhola yeyeza ibanjwe ngqo phambi kwakho.
2. Ukugcina umlenze wakho wasekunene ugobe kancinane, ugobe esinqeni uvumela isifuba sakho ukuba siwele phambili, kwaye wandise umlenze wakho wasekhohlo ngqo emva kwakho. Qinisekisa ukuba umqolo wakho uthe tye, undoqo uqinile, ihips zinesikwere emhlabeni, kwaye intamo ayithathi cala.
3. Xa i-torso yakho ifana nomhlaba, buyela kwindawo ethe tye.
4. Yenza iiseti ezi-3 zokuphindaphinda ezili-10 kwicala ngalinye.

8. Superman

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Ukujolisa kumqolo wakho osezantsi kunye nokuqaqamba, lo msebenzi ulukhuni ngokukhohlisa. Ukongeza ubunzima bebhola yamayeza kumzimba wakho ongaphezulu kunyusa umceli mngeni.

Imikhombandlela:

1. Beka isisu sakho ngeengalo ezandisiweyo ngaphezulu ubambe ibhola yeyeza kwaye iinzwane zakho zikhombe eludongeni emva kwakho. Qinisekisa ukuba intamo yakho ihlala ingathathi hlangothi kuyo yonke le ntshukumo.
2. Ukubandakanya umxholo wakho, sebenzisa umqolo wakho kunye nezihlunu eziqaqambileyo ukukhulisa umzimba kunye nemilenze yakho ephezulu emhlabeni kangangoko unako.
3. Misa okwesibini umzuzu phezulu kwaye ubuyele ekuqaleni.
4. Yenza iiseti ezi-3 zokuphindaphinda ezili-10.

9. Izimbo

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Isetyenziselwa ukukhulisa amandla kunye namandla, iyeza lebhola yebhola ngumsebenzi wecardio ngokunjalo-isibhakela esinye ezibini. Ukuba unebhola yamayeza enzima ekhoyo, lo ngumsebenzi wokuyisebenzisa.

Imikhombandlela:

1. Yima iinyawo zakho ububanzi bamagxa ngaphandle kunye nebhola yeyeza ngqo entlokweni yakho.
2. Goba esinqeni sakho kwaye, ngokugcina iingalo zakho zandisiwe, yibhuqa ibhola yamayeza emhlabeni kangangoko unako.
3. Thatha ibhola yeyeza kwaye ubuyele kwindawo yokuqala.
4. Yenza iiseti ezi-3 zokuphindaphinda ezili-10.

10. Ukuchukumisa ubhontsi

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Yikhuphe ngomsebenzi ongaphezulu, uthathe ubhontsi uthinte inotshi.

1. Lala ngomqolo iingalo nemilenze yakho yandisiwe, uphethe ibhola yamayeza ezandleni zakho.
2. Ukuzibandakanya engundoqo, phakamisa iingalo kunye nemilenze yakho ngqo phezulu ukuze uhlangane ngaphezulu komzimba wakho ophakathi, uqokelele phezulu ukuze uqiniseke ukuba bayabamba.
3. Cotha kancinci ubuye ezantsi ukuqala. Yenza i-12 ukuya kwi-15 yeempendulo.

Umgca wezantsi

Umzekelo wemizuzu engama-20

• 1 min abakhwela intaba
• 20 sec sec
• 1 min ngaphezulu kwesikwere
• 20 sec sec
• Imizuzu eli-1 yamaRashiya
• 20 sec sec
• 1 min uSuperman
• 20 sec sec
• 1 min Ukubamba ubhontsi
• 20 sec sec
• Phinda 3x

Gcwalisa ezi ntshukumo zili-10 ngebhola yamayeza ukuze uqinise, ithoni, kwaye wandise amandla apheleleyo. UHippocrates angazingca!

UNicole Davis ngumbhali osekwe eBoston, umqeqeshi oqinisekisiweyo we-ACE, kunye nomthandi wezempilo osebenzela ukunceda abantu basetyhini baphile bomelele, besempilweni kwaye bonwabile. Ifilosofi yakhe kukwamkela amagophe akho kwaye wenze ukulunga kwakho-nokuba yeyiphi na! Wayebonakalisiwe kwimagazini ye-Oxygen "Ixesha elizayo loQeqesho" kwiphepha likaJuni 2016. Mlandele kwi-Instagram.