I-Slimmer yeThanga eQiniweyo

Umxholo

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Intlawulo

Uninzi lwethu "lusikelelwe" nguMama weNdalo ngamafutha ongezelelweyo kumathanga ethu angaphakathi. Ngelixa i-cardio eqhelekileyo inokukunceda unyibilikise i-flab, abakroli abanjengokunyuswa kwemilenze baya kukhawulezisa inkqubo yokuqinisa. Le ntshukumo ihamba inyathelo eliya phambili ngokunyusa uluhlu lomlenze wakho ongezantsi wentshukumo-ukuze ukwazi ukusebenza nzima isihlunu. Ukongeza ukunganyangeki (ungasebenzisa ubunzima be-ankle okanye i-tubing) kwenza kube nzima nangakumbi. Yenza oku kabini okanye kathathu ngeveki, kwaye yoy'll uya kusikelelwa ngokwenene- kunye namathanga sleeker, sexier.

Iziphumo ezilungileyo

Yenza oku kuhamba kabini ngeveki kunye ne-squats, imiphunga, kunye ne-balance-based exercises ukuze usebenze yonke imisipha yomlenze wakho.

Indlela yokwenza

> Lala ngecala lakho lasekunene kunye nesinqe esigxile kumqeqeshi webhalansi weBosu kwaye ubeke umphambili wasekunene emhlabeni phantsi kwegxalaba lakho (ungavumeli igxalaba lakho lizingele indlebe yakho). Bend ngedolo lasekhohlo uze ubeke unyawo lwasekhohlo emhlabeni phambi komlenze wasekunene.

> Bamba isiphelo esinye seBar yoMzimba kwisandla sakho sasekhohlo kunye nesandla sokuphumla kancinci phezu kweBosu. Beka esinye isiphelo sebha ngaphakathi konyawo lwasekunene [A].

> Kancinci phakamisa umlenze wakho wasekunene ukuphakama okuphezulu kangangoko unako, ukugcina i-torso ihleli kwaye iinyawo ziguquguqukayo kwaye zihambelana nomgangatho [B]. Umlenze osezantsi wasekunene ukuya kwi-intshi yomgangatho (akukho kuphumla!) kwaye uphinde; tshintsha amacala ukugqibezela iseti. Yenza iiseti ezi-3 ezi-15 zokuphindaphinda.

Iimpazamo kufuneka uziphephe

UNGAYENZI vumela umqulu wakho wenyani ubuye umva, othatha ugxininiso kumathanga akho angaphakathi.

UNGAYENZI gcina imilenze yomibini yandisiwe; kunciphisa uluhlu lwentshukumo yomlenze wakho ongezantsi.

UNGAYENZI phakamisa ukuphela kwebar kwiBosu; kunciphisa umngeni wokukrola.

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