Thatha iLunge yakho ukuya kwiNqanaba elilandelayo ukuze ufumane uMzimba oMntla owomeleleyo

Umxholo

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Mhlawumbi sele wenze imiphunga emininzi. Akumangalisi apho; ngumzimba osisigxina wokuzivocavoca umzimba-xa usenziwa ngokuchanekileyo-unokunyusa i-hip flexor yakho xa uqinisa ii-quads zakho, i-glutes kunye ne-hamstrings. Ngcono nangakumbi: Yintshukumo elula kangako ukuba unokongeza ngokulula kweminye imiceli mngeni ukunyusa itoni yakho yonke! Zama ezi zintlukwano zintathu ukuze uphucule imisipha yomlenze wakho ngemizuzu. (Psst... Ungatsiba Indlela Yakho Yokungqinga Ngemilenze NgoMthambo nje omnye.)

Qala ngendibaniselwano yamaphaphu. Nyathela umlenze wasekhohlo phambili ukusuka kwindawo yokuma ungene kwi-lunge (qiniseka ukuba ithanga lakho lihambelana nomhlaba!). Emva koko buyisela unyawo lwasekhohlo kwindawo yokuqala. Thatha umlenze wasekhohlo ubuye umva kwindawo ebuyela umva, emva koko tyhala iinzwane zakho ukuze ubuye uqale. Amanye amacala kwimizuzwana engama-30. Phumla imizuzwana eyi-15, emva koko uphinde imijikelo emibini.

Yongeza umceli mngeni owongezelelekileyo ngokuhamba phambili ukubetha kwentliziyo. Yima umde, izandla emva kwentloko yakho neenzwane zijonge phambili. Nyathela unyawo lwakho lwasekunene uye kwi-lunge, kwaye unyuse phezulu kwaye uhle kabini, uphakamisa kwaye wehlise isinqe ungabi ngaphezulu kweesentimitha ezintandathu. Qiniseka ukuba idolo lakho alidluli kwiinzwane zakho, nangona zinokudlula kancinci kwiqatha lakho. Gxotha umhlaba ngesithende sakho sasekunene, ubuyele kwindawo yokuqala. Amanye amacala kwimizuzwana engama-30. Phumla imizuzwana eli-15, emva koko uphinde eminye imijikelo emibini.

Ulungele i-plyo? (Ubusazi ukuba iyeza!) Ukutsiba kwe-lunge, qala kwindawo yokuma kwaye uye phambili emlenzeni wakho wasekunene ungene kwilaphu. Goba imilenze yakho kwaye utsibe phezulu, utshintshe indawo yomlenze emoyeni kunye nokuhla ngenyawo lasekhohlo phambili. Gcina torso yakho tye! Amanye amacala kwimizuzwana engama-30. Phumla imizuzwana eyi-15, emva koko uphinde imijikelo emibini.

Landela kunye nomqeqeshi osekwe eSeattle uJennifer Forrester ophuma apha ngasentla. Ke lithuba lakho!

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