I-Master This Move: Ukudonsa Kwesihlibhi Emuva

-Delile

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Uma ucabanga ngesihlibhi, ukuzivocavoca akuyona into yokuqala efika engqondweni (njenge-reindeer nesihlibhi.i-ding!). Kepha isihlibhi esinesisindo empeleni siyithuluzi elisebenza kahle kakhulu, yize laziwa kancane, lokuqina. Kungukuqhekeka kwensimbi okuhlala eduze nomhlabathi ngezingodo zezilinda ongazinamathisela kuzo izinsimbi. Ngemuva kwalokho ungacindezela (njengesithombe ngakwesobunxele) isihlibhi, noma usebenzise iketanga elifakwe ngaphambili ukudonsa isihlibhi.

"Ukudonsa ngesihlibhi kungamandla amakhulu asuselwa ku-cardio move-uzokhuphula izinga lokushaya kwenhliziyo yakho ngenkathi usebenza ama-quads, imisipha, i-glutes, iqolo lakho eliphansi kanye nethole ngokunyakaza okukodwa," kusho u-Alyssa Ages, umqeqeshi e-Uplift Studios , Ukuqeqeshwa kwe-Epic Hybrid neGlobal Strongman Gym. "Kuphinde kusize ukuthuthukisa amandla namandla ku-glutes nama-hamstrings futhi, ngoba ukudonsa isihlibhi siye emuva kususa ukugxila kuma-quads akho, kusebenzela umgogodla ovame ukunganakwa ukuze uqalise," kusho i-Ages.

Futhi, i-super tweakable. Uma inhloso yakho ukukhanyisa amafutha amaningi namakhalori, beka isisindo esincane esileji, uhambe ngokushesha, futhi umboze umhlabathi omningi (ungaphumuli). Ufuna ukwakha amandla amaningi? Yilinganise kancane futhi uthathe isikhathi sakho. (Kepha funda ku-7 Izimpawu Ezimangazayo Ozihlelelayo Ukuzivocavoca Ukushisa ukuze ungazikhokhi intela ngokweqile.)

Ngenkathi kusiza impela ukuthola isihlibhi salokhu, ungahle ungasitholi kuwo wonke ama-gym. Kepha ungakha kalula isihlibhi sokwakheka ekhaya ngokubamba intambo noma iketango kumapuleti esisindo noma into esindayo efanayo, kusho u-Ages. Sebenza amasethi amane wokuphindaphindeka kane kwalokhu kuqhubekela esimisweni sakho kanye noma kabili ngesonto.

A Donsela iketanga noma intambo bese uthembisa umzimba wakho emuva lapho uya khona. Izinyawo kufanele zibekwe endaweni ebanzi ukukhulisa ukuzinza. Beka isisindo sakho ezithendeni zakho, faka ingaphakathi lakho nomhlane ongaphezulu, bese ugcina izingalo ziqonde naphambi kwakho.

B Thatha izinyathelo ezisheshayo ezibheke emuva. Umqondo wukuhamba ngokushesha okukhulu, ukwakha umfutho njengoba uhamba. Sheshisa ngokuhamba kwalo lonke ibanga. Phinda!

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