Yintoni enokuba yinto enhle ngaphezu kweepeni zabesifazane abahle? Owesifazane omhle kuphela ophetheyo. Kodwa ngaba abanini bezandla ezinkulu bafanele benzani? Ungasusa njani amafutha? Ndiyathanda ukuthetha namhlanje kwesi sihloko.
Ubunzima obunzima benkqubo yokukhupha amanqatha ezandleni, ngumgca ococekileyo phakathi kokupheliswa kwamafutha kunye nokuqineka, njengomntu onamandla, i-biceps. Amadoda kule meko kulula kakhulu. Baye bawela enye i-swoop bayakwazi ukubulala iintaka ezimbini ngelitye elinye: kwaye ulahla amanqatha ezandleni zabo, uphendule. Kubafazi, olu khetho alufanelekanga. Ngoko ke kufuneka ndiyenze ntoni? Sinikeza isethi yemisebenzi eya kunceda ukuxazulula ingxaki yakho.
Ndingakhawuleza njani ukuba ndisuse amanqatha ezandleni zam?
Inyathelo 1. Ukutya. Ekuqaleni, buyekeze ukutya kwakho. Ukuba iqulethe inani elikhulu lokutya okunobungozi kunye nokulimala, kufuneka ubenike. Kwakhona, kufuneka ukhumbule ukuba ukutya okukhawulezileyo, kungabikho nanye, kuncedisa ekufakeni idiza emzimbeni. Ukunciphisa ukusetyenziswa kokutya okunamanzi, ukususela ngoku zonke ukutya kwakho kufuneka kube ngaphantsi kosawoti. Iityuwa lilibaziseka emzimbeni, kwaye amanzi kumanqatha amaninzi afaka ukukhukhuma kwezandla, iinyawo kunye nobuso. Emva koko kufuneka ucinge ngokutya kwakho. Oku kuthetha ukuba ukuba udla ukutya kathathu ngosuku, kodwa ngokuqinileyo, ngoku kufuneka udle amahlanu ukuya kwisithandathu ngemini, kwaye unciphise izabelo ngobukhulu.
Inyathelo 2. Ukubhukuda. Ngena kwi-echibini. Ukuba ufuna ukulahla amanqatha ezandleni zakho, i-pool iya kuba ngumncedi wakho ongcono. Siyabulela kwiindlela ezahlukeneyo zokubhukuda, uya kuba nethuba lokuqhubela ioli ngokusuka kunxalenye yesandla esibangela ukuphazamiseka kuwe. Ukongezelela, ukubhukuda, nangona manani amaninzi, akukho ukunyuka kwimizimba yesisundu. Ngaba uke wambona umgijimi nge-biceps? Hayi, ayenzanga. Ingaba kunjalo ngamahlombe amakhulu, kodwa akukho nto ngoku. Ukongezelela ekugqibeleni amafutha amaninzi, kungekhona ezandleni kuphela, kodwa nasemilenzeni, emveni nangamanye amanxalenye omzimba, ukubhukuda kuye kwaqinisa kwaye kwaqina.
Inyathelo 3. I- Aerobics. Qaphela, kungekhona ukuzivocavoca ngezixhobo zokuqeqesha amandla, oko kukuthi i-aerobics. Umdaniso ongcono. Ubunzima bokuzilolonga luyilungiselelwe onke amaqela emisipha, kunye nokutshisa kwamafutha kuya kwenzeka ngokufanayo kuwo wonke umzimba. Ukongeza kwimizimba emihle yomzimba, u-dance aerobics unceda ukuphakamisa isimo sengqondo kunye nokuzithemba.
Inyathelo 4. Yenza imisebenzi elula ukususa amanqatha ezandleni zakho.
Ukuzivocavoca 1
Thatha kwisandla ngasinye kwiingqungquthela, zibe njalo. Xa uphazamisa, pha kamisa izandla zakho ngapha nangapha, ngelixa uphakama kwizwane zakho, uzolula. Kwi-exhalation, kwakhona unciphise iingalo zakho phantsi kwaye uhlale unyawo. Phinda u-8-10 maxesha.
Ukuzivocavoca 2
Yibuyisela emuva eludongeni, izandla zakho ziyancipha, iintendelezo zibe ngodonga. Gxobhoza izandla zakho eludongeni kwaye ukhululeke imisipha yakho. Phinda u-8-10 maxesha.
Ukuzivocavoca 3
Thatha i-expander uze uyifake-ungayifakeli nge-brush emizuzu emi-2-4. Bese uphinde uphinde usebenzise enye ibrashi. Ukuba uqala ukungena kakubi, unokuyifakraza kwaye ungagcini i-brush, kodwa ngomgudu.
Inyathelo 5. Iinkqubo zokwenza izimonyo. Unako ukwenza bobabini ekhaya nase-salon. Ezi nkqubo zinokubandakanya ukusilalisa, ukumbumba, iifutha zokutshisa amafutha. Unokuchitha ezi ziganeko ngolunye usuku, unokwenza omnye umnye.
Siyathemba ukuba iingcebiso zethu malunga nendlela yokususa amanoni ezandleni zakho ziya kukunceda ulahlekise ingxaki yakho. Ekugqibeleni, siya kwenza ulungiso oluncinane. Yonke imisebenzi ekhankanywe ngasentla ifanele ibe yinkimbinkimbi, kunokukhetha. Kananjalo ungalibali ukuba kule shishini inkqubo kunye nokuqhubeka. Sithemba ukuba umphumo omhle awuyi kuthatha ixesha elide.