Ukuzivocavoca okungu-5 okwenziwa ngabadala ekhaya

-Delile

• 1. Isikwele
• 2. Ama-biceps anama-dumbbells
• 3. Cindezela amahlombe
• 4. Amadolo esifubeni
• 5. Izinyathelo kufayela le- isinyathelo

Umkhuba wokuzivocavoca ngabantu asebekhulile ubaluleke kakhulu futhi uletha izinzuzo eziningana zezempilo, njengokusiza ukugcina noma ukukhulisa isisindo somzimba, ukugcina ukuqina kwamathambo, ukuthuthukisa ibhalansi, ukuxhumana nokuhamba, ukunciphisa ingozi yokuwa, nokusiza ukugcina ukuzimela ekufezeni imisebenzi yansuku zonke.

Kodwa-ke, kubalulekile ngaso sonke isikhathi ukubonisana nodokotela ukuze wenze ukuhlolwa okujwayelekile, ukuvumelanisa ukuzivocavoca ngakunye nomlando womtholampilo, njengokutholakala kwezifo zenhliziyo nemithambo yamaphaphu. Ngaphezu kwalokho, ngaphambi nangemva kokuzivocavoca kubalulekile ukwelula ukufudumeza umzimba wonke nokuvikela ukubonakala kokulimala. Bona ezinye izibonelo zokuzivocavoca okwelulwa kwabantu asebekhulile.

Lokhu kuzivocavoca kufanele kwenziwe okungenani kathathu ngesonto, okungcono ngaphansi kokuqondiswa ngumelaphi noma ukuqeqeshwa ngokomzimba, futhi kufanele kuphazanyiswe uma umuntu osekhulile eqala ukuzwa ubuhlungu noma ukungaphatheki kahle ngesikhathi besebenza:

1. Isikwele

Njengoba izinyawo zakho zihlukane nobubanzi behlombe, kufanele welule izingalo zakho phambili futhi ugobise amadolo akho kancane, uphonsa okhalweni phansi bese uphonsa isinqe sakho emuva, njengokungathi uhleli esihlalweni sokucabanga, ugcine umqolo wakho uqondile njalo. Buyela endaweni yokuqala bese uphinda izikhathi eziyi-10.

Kulokhu kuvivinya umzimba, kubaluleke kakhulu ukuthi amadolo akho angaphambi kwezinyawo zakho, ngakho-ke kufanele uphushe isinqe sakho emuva ngangokunokwenzeka. Uma ungeke wehle kakhulu, kufanele wehle ngangokunokwenzeka futhi kancane kancane wehle kancane kancane.

2. Ama-biceps anama-dumbbells

Uhleli ebholeni noma esihlalweni esingenazikhali, bamba i-dumbbell esandleni ngasinye, iminwe yakho ibheke phambili, bese uphakamisa kancane izinsimbi emahlombe akho, ugcine izingalo zakho nezindololwane zisondele emzimbeni wakho, ubuyele kancane lapho uqala khona. Phinda izikhathi eziyishumi.

3. Cindezela amahlombe

Uhleli ebholeni noma esihlalweni ngaphandle kwezingalo, bamba i-dumbbell esandleni ngasinye bese uphakamisa izinsimbi zize zibe sezingeni lehlombe. Bese ucindezela kancane izinsimbi zomlomo ngaphezulu kwekhanda lakho kuze kube yilapho izingalo zakho ziqondile kepha zigobile kancane bese ubuyela kancane endaweni yokuqala. Phinda izikhathi eziyishumi.

4. Amadolo esifubeni

Ukulala phansi, kumatilasi omncane ukufaneleka, goba umlenze owodwa eduze kwesifuba, bamba idolo ngezandla zakho bese ubamba imizuzwana emi-5 kuye kwengu-10. Bese, shintsha imilenze bese uphinda lokhu kuhamba izikhathi eziyishumi.

5. Izinyathelo kufayela le- isinyathelo

Beka unyawo olulodwa ku isinyathelo noma esiteji sezitebhisi bese uphakamisa kancane omunye umlenze phezu kwe- isinyathelo noma isinyathelo. Bese wehlisa umlenze wakho kancane phansi. Phinda izikhathi eziyishumi emlenzeni ngamunye.