Unokufikelela kwiziphumo ezilungileyo ekulahlekelweni ubunzima ngokwenza ekhaya. Ukwenza oku, kuyimfuneko ukulungisa ngokufanelekileyo inkqubo yohambo lweentombazana ekhaya. Ukufezekisa iziphumo, kufuneka usebenze kathathu ngeveki ubuncinane ubunesiqingatha seyure. Faka phakathi koqeqesho lwakho oluya kusebenza kumaqela ahlukeneyo omzimba.
Inkomfa yokuzibandakanya kwamantombazana ekhaya
- Phinda uphendule i-push-ups . Hlala phantsi uze wenze imilenze yakho igobile kunye nezandla zakho emva komzimba wakho. Phakamisa umzimba ukuze kugxininiswe kuphela kwiinyawo nasezintendeni. Ngokuzichukumisa iingalo kwiingqungquthela, unciphise umzimba, kodwa ungachukumisi umgangatho ngamacu.
- Sumo squats . Ukuze wenze lo msebenzi wokuzilolonga emantombazaneni ekhaya, faka imilenze ibanzi ngakumbi kunamahlombe, uvula iinyawo zangaphandle ukuze iisokisi zibukeke ngendlela eyahlukileyo. Yehla, uthathe i-pelvis emuva ukuze amadolo akho ahambe ngaphesheya kweesokisi. Zama ukukhahlela ngaphantsi kunokwenzeka. Ukuba ufuna, ungathatha iidumbbells .
- Ukuhlasela kweCrossover . Yima ngokuthe tye kwaye ubeke izandla zakho phantsi. Yenza inyawo elinye inqanaba elincinci lokubuyela emva. Kubalulekile ngexesha elifanayo ukugcina ibhalansi kwaye ugcine umzimba uqonde. Yehla, ukwenzela ukuba ikona elifanelekileyo lenziwe emadolweni emlenze wangaphambili. Ukugxotha inyawo, vuka uphinde udibene nomnye umlenze.
- Makhi . Ukuze wenze lo msebenzi olula kodwa osebenzayo kumantombazana ekhaya, phakama ngokuthe ngqo kwaye ubambe iingalo zakho ukuze uncedise ukulinganisela. Phakamisa unyawo lwakho kwicala, malunga ne-20 cm ukusuka kumgangatho. Yihambisa phambili, kwaye ke, buyela emuva. Ukuba kunzima ukubamba ibhalansi , yibambelele kwinkxaso.
- Ukuphakamisa imilenze . Ulale emhlane wakho, gcina izandla zakho kufuphi nomzimba, uphakamise imilenze yakho, uguqe ngamadolo. Khokela imilenze yakho ngokuphakamisa izibonda. Emva koko, buyela kwisimo sokuqala.