Izindlela Zokuzivocavoca Igumbi LaseDorm

-Delile

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Gwema ukupakisha ngamakhilogremu ngokwenza ukukhetha okuhlakaniphile kokudla nokunamathela ohlelweni lokuzivocavoca.

Ukutholakala kokudla okungapheli ehholo lokudlela nokuntuleka kokuvivinya umzimba kuholela ekutholeni isisindo kubafundi abaningi basekolishi - kepha lokho akudingeki kwenzeke kuwe. U-Amie Hoff, New York Sports Clubs Master Trainer, wakhe lolu hlelo lokuzivocavoca olungenziwa ngaphandle kokunyathela ngaphandle kwegumbi lakho lokulala. Uma ungenaso isikhathi sokuya ejimini phakathi kwamakilasi nemisebenzi eyengeziwe yezifundo, zama ukungena kule minyakazo ye-toning njengekhefu lokufunda.

Isivivinyo sokuzivocavoca # 1: Beka ideski lakho ukuze ulisebenzise

Shintsha izingalo zakho ngokuhlukahluka okuyinselele kwe-push-up ejwayelekile. Njengoba ideski lakho libheke odongeni, beka izandla zakho onqenqemeni ngobubanzi obuncane kune-shoulder-wide apart. Gcina izinyawo zakho phansi, emuva uyisicaba kanye nesifuba ngokuhambisana nomphetho wedeski. Yehlisa kancane isifuba sakho phansi, ugobe ezindololwaneni uze ufike cishe amayintshi angu-6 ukusuka edeskini. Phusha umzimba wakho emuva endaweni yokuqala. Zama ukusebenza ngendlela yakho kuze kube amasethi ama-3 we-15.

Isivivinyo sokuzivocavoca # 2: Shisa leso sidlo sasebusuku

Udinga ukukhuliswa kwamandla? Esikhundleni sokuthola ukudla, khetha ukuqhuma okusheshayo kwe-cardio ngokushintsha amasethi ama-3 ama-run stadium angama-20 nama-jacks angama-20 agxumayo. Ngokugijima kwenkundla, qala ngezandla phansi futhi izinyawo zihlukene ngobubanzi bamahlombe. Sebenzisa ukunyakaza okunamandla ukuletha idolo lakho langakwesokudla esifubeni. Njengoba unyawo lwesokudla lubuyela endaweni yokuqala, phakamisa idolo lakho lesobunxele. Qiniseka ukuthi unokugoba okuncane endololwaneni futhi ugcine i-abs yakho iqinile.

Ungalandela lolu hlelo lokuzivocavoca ngaphandle kokushiya igumbi lakho lokulala; uhlelo oluphelele uma unesimiso esimatasa. Nazi izinyathelo ezithile zohlelo lwakho lokuzivocavoca ekolishi:

Indlela yokuzivocavoca # 3: Thola i-abs yamaphakethe ayisithupha

Thinta isisu sakho ngosizo lwezincwadi zakho zokufunda. Beka ubuso phezulu emethini noma ithawula uguqe ngamadolo nezinyawo phansi. Bamba ibhuku lakho lesifundo elisinda kakhulu ngqo phezu kwekhanda lakho ngezandla zombili. Ukugcina i-abs yakho iqinile, phakamisa kancane ikhanda lakho namahlombe ethawula, uphakamise incwadi emoyeni. Bamba isekhondi elingu-1 bese ukhulula kancane, usebenza ngendlela yakho kufika kumasethi angu-3 angu-20.

Isivivinyo sokuzivocavoca # 4: Sebenzisa umbhede wakho ngaphezu kokulala

Qopha izingalo zakho ngokunethezeka kombhede wakho ngokwenza idiphu. Hlala onqenqemeni lombhede izandla zakho zisondele okhalweni. Hambisa izinqe zakho phambi kombhede, gobisa izindololwane zakho futhi wehlise ngamayintshi ambalwa kuyilapho ubambe isinqe sakho eduze nombhede. Ungacwilili emahlombe noma wehlise ama-degree angama-90 edlule. Phindela emuva bese uphinda amasethi angu-3 kwangu-15.

Indlela Yokuzivocavoca # 5: Suka ezinqeni zakho

Sebenzisa isihlalo sakho sedeski njengesiphakamiso sokwenza umhlane wakho ngemuva ngama-squats. Beka izinyawo zakho ububanzi behlombe bese ugoqa phansi kancane lapho uhlala ezithendeni zakho. Yehlisa ngokusemandleni akho ngenkathi ugcina amadolo akho ngemuva kwezinzwane futhi ungahambi ngaphansi kwama-degree angama-90, bese ubuyela endaweni yokuqala. Zama ukubeka isihlalo ngemuva kwakho futhi wenze sengathi usuzohlala phansi, uphakamise ngaphambi kokuba uhlale. Ingabe amasethi ama-3 ayi-10. Ufuna inselelo eyengeziwe? Sebenzisa ukweqa okuqhumayo ukuze uvuke endaweni egobile futhi uzoshisa amakhalori amaningi.

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