Ngokuqhelekileyo, abafazi bayakhalaza ukuba ukulahla ama-intshi angaphezu kwama-intshi, izibilini kunye nezikhwelo , ukutshintsha ukubonakala kwezandla zahluleka. Yingakho isihloko sento oyenzayo ukukhawuleza ukunyuka kwesisindo, sithandwa kakhulu.
Kubaluleke kakhulu kukutya, apho kubalulekile ukukhuphela ukutya kunye nezitya eziyingozi kumfanekiso. Ukuphucula isiphumo, unokwenza iinkqubo ezahlukeneyo zokuzicoca, umzekelo, u-wraps, kwaye uhlaziye. Ugxininiso oluphambili luya ku funeka lwenziwa kumthwalo wenyama, oya kuthi uvumeleke ukuba ugxothise amanqatha, kodwa ukuphucula ukukhululeka.
Kukhawuleza kangakanani ukulahleka ubunzima ezandleni nasemagxeni?
Ukuqhuba uqeqesho, akudingeki ukuba ube neyiphi imimiselo enzulu, okwaneleyo ukulungiselela i-dumbbells, nangona kukho iindlela zokuzilolonga ezingadingi ubunzima obongezelelweyo. Iingqungquthela zingenziwa kwiibhotile eziqhelekileyo. Ukuzivocavoca kunconywa ngeendlela ezili-15 ukuya kuma-20. Kufuneka uqeqeshe yonke imihla.
- Phinda uphendule i-push-ups. Masiqale ngomsebenzi olula, kodwa osebenzayo ofuna isihlalo okanye nawuphi na ukuphakama. Umthwalo uwela kwi-triceps kunye nezihlunu emva kwamagxa. Okokuqala, hlalani emngceleni wesihlalo uze ufake izandla zakho emacaleni ezinqeni. Nika umzimba wakho phambili, wolule imilenze phambi kwakho, uwagubungele emgodini wakho. Izandla kufuneka zifakwe ngokukhawuleza kwiindawo. Umsebenzi ukuhamba, phezulu kunye nokuhlahlela izibonda kwii-90 degree degree. Ukunyanzela ukusetyenziswa, gcina imilenze yakho iqonde.
- Ukuqinisa iidumbbells . Ukuqonda indlela yokwenza ukhululeke, ndingathanda ukuthetha ngenye indlela yokuzilolonga. Ukuze uyenze, kufuneka umele ngqo kwaye ugobe phambili, ugcine umgca wakho wecala. Thatha izibhambathiso ezandleni zakho uze uzidonsa phambi kwakho. Umsebenzi - ekuphumuleni, udonsa iidumbs ukuya kwisisu, uqondise iinqonga eziphezulu. Xa uphazamisa, faka izandla zakho phantsi. Hambisa ngokukhawuleza njengoko kunokwenzeka.
- Umshicileli waseFransi we-dumbbells ngoxa ehleli. Ukuba unomdla wokukhawuleza ukulahlekelwa isisindo ngesandla, kuyacetyiswa ukubandakanya kwinkqubo yakho enzima. Hlala esihlalweni uze ugcine umqolo wakho uphahla. Thatha izithambile ngezandla zakho ekupheleni komnye, ubeke izandla zakho, uze ushiye i-wrists yakho ngqo. Izandla ziphakamisa phezulu ukwenzela ukuba inxalenye ehlaziyayo iqhubeke nomgca we-torso. Umsebenzi kukunciphisa i-dumbbells ngentloko, ukugoba iingalo kwiingqungquthela de kube yindawo efanelekileyo. Emva koko phawulela iingalo zakho kwindawo yokuqala.