Ukugijima Kwezintaba: Izizathu ezi-5 zokuthanda ukwehla

-Delile

• Buyekeza kwe-

Ngiyazi ukuthi kufanele ngikwamukele ukuthambekela ngenkathi ngigijima, kodwa isikhathi esiningi umcabango wokugijima amagquma nokugwedla umshini wokunyathela onama-angle ungigcwalisa ngokukhululeka. Lapho ngicabanga ngakho kakhulu, kulapho ngibona khona ukuthi kufanele ngithande amagquma - nokuthi kungani kufanele, nawe. Nakhu ukuthi kungani:

1. Uzoshisa amakhalori engeziwe. Kunomehluko omuhle kakhulu phakathi kwetillmill eyisicaba ngokuphelele kanti eyodwa enamaphesenti amahlanu ukuthoba - cishe ama-calories ayi-100 ngokwahluka. Ukugijima ekukhuphukeni kungashisa ama-calories amakhulu, futhi noma yini iyasiza, ngakho-ke ngokuzayo lapho ugijima, zama ukukhuphuka ukuthambekela kutreadmill yakho kancane, noma uthole indlela engeyona-flat impela.
2. Zisiza ukuvimbela izingcezu ze-shin. Ukugijimela emhlabathini oyisicaba noma owehlayo kungakwenza uthambekele kakhulu ekuqhekekeni kobuhlungu be-shin ngokufaka ingcindezi kuma-shinbones akho, kepha ukukhuphuka intaba kunganciphisa lokho kucindezeleka (vele uqiniseke ukuthi uyaqaphela lapho usendleleni eya phansi!)

Izinzuzo ezengeziwe zokugijima kommango [ikhefu] ngemva kwekhefu.[/break]

1. Uzokwandisa ukukhuthazela kwakho. Chitha ukuqeqeshwa kwamagquma amasonto ambalwa futhi ngokuzayo lapho uhamba ngendlela yakho ejwayelekile, uzomangala ukuthi kube lula kanjani. Qala ngokwandisa kancane kancane ukuthambekela kokugijima kwakho njalo emavikini ambalwa kuze kube yilapho namagquma amade kakhulu engafani nezinyawo zakho ezisheshayo.
2. Uzokwengeza ijubane lakho. Akukona nje kuphela ukukhuphuka umqansa omkhulu wokuqina kwakho, kodwa futhi kuhle nokwakha imisipha yomlenze, okusiza ngejubane lakho. Zama le thiphu: gibela umqansa ngokuqina okugcwele, imizuzwana eyi-10 ngasikhathi, ukusiza ukwakha amandla omlenze.
3. Ukuwehla kuyakwenza, futhi. Ukugijima okwehlayo kufaka i-abs yakho ephansi futhi kusebenza ama-quads akho. Gcina ifomu elifanele nalezi zeluleko zokugijima kahle ekwehleni.

Usulungele ukuqala? Funda lawa macebiso okuthi ungasiwela kanjani isitimela futhi ubhekane kancane kancane nalawo magquma ngesikhathi sokugijima kwakho. Futhi qiniseka ukuthi ugijima kahle ukuvimbela ukulimala ngokulandela lezi zeluleko zefomu elifanele lokukhuphuka.

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