Umda woMzimba omnye kufuneka uyeke ukuUngahoyi

Umxholo

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I-six-pack inokubonakala yomelele, kodwa inkangeleko inokukhohlisa. Ukuba ujolise kuphela kwimisipha onokuthi uyibone esipilini, njenge-rectus abdominus kunye ne-oblique, unokuzibekelela kwisimo esibi kunye neentlungu ezisezantsi. Ukuze usebenze ngamandla, kwaye ukhangeleke, kufuneka uquke ukuzivocavoca ezomeleza imisipha enzulu, njenge-esiswini esinqamlekileyo, okanye imisipha yangemuva, njengeqela le-erector spinae kunye ne-latissimus dorsi.

Yeka ukungazihoyi ezi ndawo zibalulekileyo zondoqo wakho ngendlela elungeleleneyo namhlanje. Ukugcina iimvakalelo zakho ezisezantsi zilungile njengembonakalo yakho ye-abs, yongeza kwimithambo ejolise kuzinzo nasekuhambeni.

Ngaphandle kweplanki, yenza iiseti ezi-2 ukuya kwezi-3 kwezi-10 ukuya kwezingama-22 zokuphinda uzilolongeze umthambo ngamnye.

Inja yentaka: Lo msebenzi usebenza njengendlela elungileyo yokufumana undoqo ubandakanyeke kweminye imithambo. Ngena kuzo zone izithuba semethi. Yandisa ingalo yasekunene phambili, ufikelele kwiminwe phambi kwakho njengoko unweba umlenze wasekhohlo, ufikelele esithendeni emva kwakho. Xa ushukuma, zoba iqhosha lesisu ngokungathi uzama ukulitsalela emqolo (oku kunceda ukubandakanya isisu esinqamlezileyo, ibhendi yemisipha enzulu ejikeleze ubungakanani bembindi). Buyela kwindawo yokuqala kwaye uphinde ngengalo yasekhohlo kunye nomlenze wasekunene. Qhubeka, utshintshana.

Ukukhutshwa kwebhola yozinzo: Guqa emethini ngebhola yozinzo phambi kwakho kufutshane nawe kangangoko kunokwenzeka. Beka izandla kwindawo yokuthandaza kwibhola, kufutshane nomzimba. Qengqela ibhola phambi kwakho ngelixa ugcina isinqe sitshixiwe kwindawo ukuze umzimba wenze umgca othe ngqo ukusuka emadolweni kuye egxalabeni. Yima xa ibhola iphantsi kweengalo, kwaye emva koko uguqule ukunyakaza ngaphandle kokugoba umlenze. Ayisebenzi nje kuphela ukuzinza kwe-abdominis yakho, kodwa ubandakanya ne-latissimus dorsi yakho.

USperman: Lala ujonge phantsi wolule iingalo phezu kwentloko. Cinezela i-glute (nayo edlala indima kwimpilo esezantsi) kunye nomqolo osezantsi wokuphakamisa amadolo nesifuba emethini, njengoSuperman ekhupha. Buyela kwindawo yokuqala nolawulo.

Iplanga: Khetha ingxelo yakho ngokusekwe kwinqanaba lakho lokuqina. Ndiyayithanda inguqulelo yengalo yam, ndibambe ukuya kumzuzu omnye.

Windshield wiper: Lo msebenzi usebenza izibophelelo zakho, kodwa uyanceda ekuhambeni kunye nokuguquguquka kumqolo wakho osezantsi. Lala ujonge phezulu ngeenyawo phantsi kwaye uguqe phezu kwesinqe, ugobe nge-engile ye-90-degree. Beka iingalo ngapha nangapha kumphakamo wamagxa, iintendelezo zijonge emhlabeni. Jikelezisa amadolo kwicala lasekhohlo, ugcine igxalaba lasekunene liphiniwe emhlabeni. (Yiya kuphela kangangoko unako ngaphandle kwegxalaba lasekunene liza phezulu.) Buyela kwindawo yokuqala kwaye uphinde ngokubona kwasekunene, ugcine igxalaba lethu lasekhohlo liphantsi. Qhubeka, macala omabini.

Musa ukuvumela i-midsection yakho ibe yinto nje yokubonisa. Yiba namandla okuyibuyisela ngelixa uhlala ungenazintlungu!

Ngoku, gcwalisa ngePumpkin Spice Protein Balls.

NguPamela Hernandez, umqeqeshi oqinisekisiweyo kunye nomqeqeshi wezempilo kwiDietInReview.com

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