Ukuhamba ngokukhawuleza kweCardio

Umxholo

• Uphengululo lwe

Uyazi ukuba kufuneka usebenzise ngakumbi. Ufuna ukwenza umthambo ngakumbi. Kodwa ngamanye amaxesha kunzima ukucoca uqeqesho olupheleleyo kwishedyuli yakho exakekileyo. Iindaba ezimnandi: Inani lezifundo ezipapashiweyo zibonisa ukuba unokuhlala umile kwaye utshise iikhalori ezaneleyo ukugcina okanye ukunciphisa umzimba ngokwenza umsebenzi omncinci imini yonke. Ngapha koko, uphando lubonakalisile ukuba iindlela ezimfutshane zokuzilolonga-njengembalwa njengeeseshoni zemizuzu elishumi-zisebenza ngokukuko njengakude, ukuba ixesha lokuzilolonga lilonke kunye nenqanaba lokuqina ziyafana. Phinda wenze nayiphi na imisebenzi elandelayo ngomzuzu.

• Ijekhi yokutsiba Yima ngeenyawo kunye, uze utsibe, uhlukanise imilenze kwaye uphakamise iingalo ngaphezulu. Umhlaba ngeenyawo ububanzi be-hip-width ngaphandle, emva koko uxhume iinyawo ngasemva kunye neengalo ezisezantsi.
  
  
• Izinyuko ezibalekayo Yenza izitepsi zokubaleka, upompe iingalo zakho, emva koko uhambe phantsi. Vary ngokuthatha izinyuko ezibini ngexesha.
  
  
• Intambo yokutsiba Yenza isitshixo sebhokisi esisiseko okanye ukutsiba kweenyawo ezimbini. Hlala kwiibhola zeenyawo, ungatsiba phezulu kakhulu emhlabeni, iingqiniba ngamacala akho.
  
  
• Ukutsiba squat Yima ngeenyawo ziqelelene ngobubanzi besinqe. Goba amadolo kunye nezinqe ezisezantsi zibe yi-squat. Tsiba emoyeni kwaye wolule imilenze, uphakamise iingalo phezulu. Umhlaba uthambe, uthomalalise iingalo.
  
  
• Ukwahlula ukutsiba Yima kwindawo yoqhekeko, inyawo elinye lihambe umgama omde phambi kwelinye, uze uguqe ngamadolo ugxume, utshintshe imilenze uye kupompa iingalo ngokuchasene nemilenze. Eminye imilenze.

• Nyukela Nyathela kwindledlana, izinyuko, okanye ibhentshi eyomeleleyo ngonyawo olunye, uze olunye, uze uhle ube nye ngexesha; phinda.
  
  
• Ukuphakanyiswa kwedolo okutshintshisanayo Ukuma umde, yiza ngedolo elinye esifubeni sakho ngaphandle kokuwa kweembambo; ukujija ingqiniba ejongene nedolo. Amanye amacala.
  
  
• I-Hamstring curl Ukuma umde, ukunyathela emacaleni ngonyawo lwasekunene, emva koko uzise isithende sasekhohlo ukuya ezimpundwini; tsala iingqiniba emacaleni. Amanye amacala.
  
  
• Jog endaweni Ijogu endaweni, uphakamisa amadolo phezulu; jika iingalo ngokwendalo ngokuchaseneyo. Umhlaba uthambile, ibhola yonyawo isithende.
  
  
• Ukutsiba-ecaleni-kwecala Beka nayiphi na into ende, ebhityileyo (njengomtshayelo) phantsi. Tsiba ujonge ecaleni kwento, ufike ngeenyawo kunye.

Uphengululo lwe