Ixhala Lamaxhala

Umxholo

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Nge-25 ka-Agasti 20009

Ngoku sele ndibhityile, ndizifumana ndijonge kwimbonakalo yam kwaye ndigxile kwimimandla ethile endifuna ukuyithetha. Izinto zamva nje zokujonga kwam: amathanga am. Ngethamsanqa, umqeqeshi wam, uLauren Kern, wandiqinisekisa ukuba andizukuhlala eSpanx ubomi bam bonke. Uthe ngelixa ndingenakubona-ukunciphisa, okanye ndilahlekelwe ngamanqatha kwindawo enye yomzimba wam, ndinokomeleza izihlunu ezisisiseko ukuze zibukeke zomelele kwaye zibunjiwe ngakumbi. Ke uLauren ucebise ezi ntshukumo zintathu ziya kuthi zithambise izihlunu zam zenyonga zangaphandle (abo bathimbileyo):

1. I-squat ephakamisa umlenze

Yima ngeenyawo ububanzi begxalaba ngaphandle nezandla esinqeni. Ngezantsi kwi-squat. Phakama njengoko uphakamisa umlenze wasekhohlo uye ecaleni. Buyela kwindawo yokuqala kwaye uphinde. Yenza i-15 reps, emva koko utshintshe amacala ukuze ugcwalise iseti. Yenza iiseti ezi-3.

2. Ukuguqula umva ngokunyusa idolo

Yima ngeenyawo ububanzi besinqe kunye nezandla ezinqeni. Lunge umva ngomlenze wasekunene de ithanga lasekhohlo lingqamene nomgangatho. Phakamisa, utshintshe ubunzima kunyawo lwasekhohlo njengoko uzisa umlenze wasekunene ukuya kubude be-hip phambi kwakho. Buyela kwindawo yokuqala kwaye uphinde. Yenza i-15 reps, emva koko utshintshe amacala ukuze ugcwalise iseti. Yenza iiseti ezi-3.

3. Ukuxhuzula ecaleni

Yima iinyawo zibe ububanzi bamagxa kunye nezandla ezinqeni. Ngezantsi kwi-squat kwaye uhlale apho njengoko unyathela unyawo lwasekunene uye ekunene kwaye uzise unyawo lwasekhohlo kuyo ukuze ugcwalise ukuphindaphinda kwakhona. Yenza i-15 reps, emva koko utshintshe amacala (inyathelo lasekhohlo) ukugqibezela iseti. Yenza iiseti ezi-5.

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