Isicwangciso sokuzivocavoca kubantu abadala

Umxholo

• Imizuzu emi-6 yamandla esiqhelo
• Ukuchasana kwesisu
• I-pushups yodonga
• Iintsika zepelvic
• Amagxa egxalaba akhame
• Iithephu zenzwane
• Isithende siyaphakama
• Ukuphakamisa amadolo
• Amagxa kunye nokwenyuka okuphezulu
• Ukujikeleza kweqatha
• Yolule
• Intambo yolule
• Umva ongaphezulu
• Ukunyusa ibhalansi
• Ukutshintsha ubunzima
• Ibhalansi yomlenze omnye

Isicwangciso sokuzilolonga sabadala

Ukuba ungumntu omdala okhulileyo okhangela ukuseka umthambo, kufanelekile, ubenakho ukubandakanya imizuzu eli-150 yomsebenzi wokunyamezela ngokulinganayo kwiveki yakho. Oku kunokubandakanya ukuhamba, ukuqubha, ukuhamba ngebhayisikile, kunye nexesha elincinci yonke imihla ukuphucula amandla, ukuguquguquka, kunye nokulingana.

Cebisa eli xabiso lexesha kubantu abaqhelekileyo baseMelika abaneminyaka engama-65 nangaphezulu. Nangona oku kuvakala ngathi kuninzi, iindaba ezimnandi zezokuba ungaziphula zenze i-10- okanye i-15 yemizuzu yokuzivocavoca izihlandlo ezibini nangaphezulu ngemini. Nanku umzekelo wento enokubonakala ngayo iveki, kunye neengcebiso zokuzilolonga onokuzenza ukuze uqalise:

Imizuzu emi-6 yamandla esiqhelo

Zininzi iindlela zokuzilolonga onokuzenza ukwakha amandla ngaphandle kokubeka unyawo kwindawo yokuzivocavoca. Nantsi imizekelo embalwa yabantu abasandula ukuqalisa.

Ukuchasana kwesisu

Ukwandisa amandla kwiimisipha zesisu

1. Thatha umoya omninzi kwaye uqinise izihlunu zakho zesisu.
2. Gcina ukuphefumla oku-3 uze ukhulule ukucutha.
3. Phinda amaxesha ali-10.

I-pushups yodonga

Ukonyusa amandla esifubeni nasemagxeni

1. Yima malunga neenyawo ezintathu ukusuka eludongeni, ujonge eludongeni, iinyawo zakho zibanzi ububanzi begxalaba.
2. Yoyama phambili kwaye ubeke izandla zakho ethe nkqo eludongeni, ngokuhambelana namagxa akho. Umzimba wakho kufuneka ubekwindawo yeplanki, umqolo wakho uthi nkqo, ungagugi okanye urhexe.
3. Hlisa umzimba wakho eludongeni uze uphinde ubuyisele umva.
4. Phinda amaxesha ali-10.

Iintsika zepelvic

Ukomeleza nokolula izihlunu kumqolo ongezantsi

1. Thatha umphefumlo onzulu, qinisa iimpundu zakho, kwaye uthambise isinqe sakho ngaphambili.
2. Bamba ubalo olu-3.
3. Ngoku jikisa isinqe sakho umva, kwaye ubambe imizuzwana emi-3. (Kukuhamba okufihlakeleyo kakhulu.)
4. Phinda kwakhona ama-8 ukuya kuma-12 amaxesha.

Amagxa egxalaba akhame

Ukomeleza izihlunu zangasemva kunye nokolula isifuba

1. Hlala nkqo esihlalweni sakho, phumlisa izandla zakho emathangeni akho, kwaye ucofe amagxa akho egxalabeni.
2. Gxila ekugcineni amahlombe akho phantsi, ungakhange ujonge ezindlebeni zakho, kwaye ubambe imizuzwana emi-3.
3. Khupha kwaye uphinde amaxesha ama-8 ukuya kwali-12.

Iithephu zenzwane

Ukomeleza imilenze esezantsi

1. Uhleli esitulweni kwaye ugcina izithende zakho phantsi, phakamisa iinzwane zakho eziphakamileyo ngokwaneleyo ukuze uve imisipha ecaleni kwewayini yakho isebenza. (Oku kunceda ukugcina igazi lijikeleza emilenzeni yakho kwaye komeleza umlenze ongezantsi.)
2. Phinda amaxesha angama-20.

Isithende siyaphakama

Ukomeleza amathole aphezulu

1. Uhleli esitulweni, gcina iinzwane zakho kunye neebhola zeenyawo zakho emgangathweni kwaye uphakamise izithende zakho.
2. Phinda amaxesha angama-20.

Ukuphakamisa amadolo

Ukomeleza amathanga

1. Uhleli esitulweni, iingalo zakho ziphumlile kodwa ungacinezeli kwiindawo zokubeka iingalo, yenza isivumelwano sezihlunu zakho zasekunene ze uphakamise umlenze. Idolo lakho kunye nomva wethanga lakho kufuneka ube zii-intshi ezimbini okanye ezi-3 esihlalweni.
2. Yima kancinci imizuzwana emi-3 uze uthi chu ukuthoba umlenze wakho.
3. Gcwalisa ukuphindaphinda kwe-8 ukuya kwe-12 uze uphinde uphinde ngomlenze ochaseneyo.

Amagxa kunye nokwenyuka okuphezulu

Ukolula amagxa kunye nomqolo

1. Gobela ingalo yakho yasekunene, uyiphakamise ukuze ingqiniba yakho ibe kwinqanaba lesifuba kwaye inqindi lakho lasekunene likufutshane negxalaba lasekhohlo.
2. Beka isandla sakho sasekhohlo engqinibeni yakho yasekunene uze ngobunono utsale ingalo yasekunene esifubeni sakho.
3. Bamba imizuzwana engama-20 ukuya kwengama-30.
4. Phinda usebenzise enye ingalo.

Ukujikeleza kweqatha

Ukomeleza amathole

1. Uhleli esitulweni, phakamisa unyawo lwakho lwasekunene emgangathweni kwaye ujikeleze kancinci unyawo lwakho amaxesha ama-5 uye ngasekunene uze uphinde ka-5 ngasekhohlo.
2. Phinda unyawo lwasekhohlo.

Yolule

Ukungena kumkhwa wolule yonke imihla kuya kuyiphucula indlela ohamba ngayo kwaye wenze yonke imisebenzi- kubandakanya ukufikelela kwisitya kwikhabhathi - ukhululeke ngakumbi. Nazi iindlela ezimbini ezisisiseko zokuqala:

Intambo yolule

Ukunciphisa uxinzelelo entanyeni nasemqolo ongaphezulu

1. Yima iinyawo zakho zicaba emgangathweni, ububanzi begxalaba bube bucala. Gcina izandla zakho zikhululekile emacaleni akho.
2. Musa ukujongisa intloko yakho phambili okanye ubuye umva njengoko ujika intloko yakho kancinci uye ngasekunene. Yima xa uziva uzolulile kancinci. Bamba imizuzwana eli-10 ukuya kwengama-30.
3. Ngoku jika ngasekhohlo. Bamba imizuzwana eli-10 ukuya kwengama-30.
4. Phinda amaxesha ama-3 ukuya kwezi-5.

Umva ongaphezulu

Ukunciphisa uxinzelelo emagxeni nakumva wangasemva

1. Hlala kwisitulo esiqinileyo. Beka iinyawo zakho tyaba phantsi, ububanzi begxalaba bube bucala.
2. Bamba iingalo zakho phezulu nangaphandle ngaphambili ukuphakama kwamagxa, kunye neentende zakho zijonge ngaphandle kwaye umqolo wezandla zakho ucinezelwe kunye. Hlaziya amagxa akho ukuze angakhukuliswa kufutshane neendlebe zakho.
3. Fikelela kwiminwe yakho kude kube uziva wolule. Umqolo wakho uya kushiya ngasemva kwesihlalo.
4. Yima ubambe imizuzwana eli-10 ukuya kwengama-30.
5. Phinda amaxesha ama-3 ukuya kwezi-5.

Ukunyusa ibhalansi

Kuba ukuwa ngengozi kuyimvelaphi ebalulekileyo yokwenzakala kubantu abadala abadala, ukubandakanya imithambo eseleyo kwirejimeni yomthambo kubalulekile. Ukwenza umthambo wokulinganisela, njengaleyo ichazwe apha, okanye umsebenzi onje nge-tai chi okanye i-yoga, yenza kube lula ukuhamba kwiindawo ezingalinganiyo ngaphandle kokulahleka. Unokwenza le mizimba yokulinganisa yonke imihla, amatyeli aliqela ngosuku-nokuba umi emgceni ebhankini okanye kwivenkile yokutya.

Ukutshintsha ubunzima

1. Yima ngeenyawo zakho ububanzi benyonga kwaye ubunzima bakho busasazwe ngokulinganayo kwiinyawo zombini.
2. Hlaziya izandla zakho emacaleni akho. Unokwenza lo msebenzi ngesihlalo esiqinileyo phambi kwakho xa kunokwenzeka ukuba ubambe ibhalansi.
3. Shift ubunzima bakho kwicala lakho lasekunene, uze uphakamise unyawo lwakho lwasekhohlo iisentimitha ezimbalwa ukusuka phantsi.
4. Gcina imizuzwana eyi-10, ekugqibeleni usebenze ukuya kwimizuzwana engama-30.
5. Buyela kwindawo yokuqala kwaye uphinde ngomlenze ochaseneyo.
6. Phinda amaxesha ama-3.
7. Yima ngeenyawo zakho ububanzi ububanzi okweenyawo, izandla zisinqeni okanye ngasemva kwisitulo esomeleleyo ukuba ufuna inkxaso.
8. Phakamisa unyawo lwakho lwasekhohlo emgangathweni, ugoba emadolweni kwaye uphakamise isithende sakho phakathi komgangatho kunye neempundu zakho.
9. Gcina imizuzwana eyi-10, ekugqibeleni usebenze ukuya kwimizuzwana engama-30.
10. Buyela kwindawo yokuqala kwaye uphinde ngomlenze ochaseneyo.
11. Phinda amaxesha ama-3.

Ibhalansi yomlenze omnye