Ukunyakaza Kwamaminithi: 7 Ukunyakaza Emaminithini angu-7

-Delile

• Buyekeza kwe-

Uma kuziwa ekusebenzeni, iningi lethu linekhadi elilodwa lezaba esilidlala ngokuphindaphindiwe: Anginaso isikhathi. Ukusuka ezinganeni kuya emsebenzini, "isikhathi" yisithiyo esivimbele abaningi ekuthokozeleni impilo enempilo. Ukwengeza ukusebenza okwengeziwe empilweni yakho ematasatasa, ngiklame ukujima okusheshayo nokuphumelelayo okusekelwe emigudwini eyisikhombisa ezokwenza ukhululeke futhi uqine futhi ezongena esimisweni sakho sansuku zonke-kungakhathaliseki ukuthi kwenzekani. Ngikuphonsela inselelo yokuthi uthathe imizuzu eyisikhombisa elandelayo yempilo yakho bese utshala imali kokuthile okubalulekile ... ngokwakho! * Yenza umsebenzi ngamunye umzuzu owodwa, ngaphandle kwalapho kuphawulwe ngenye indlela * Musa ukuphumula phakathi kokuzivocavoca umzimba 1. Amarokhethi asesibhakabhaka: Yehlela emuva endaweni evamile ye-lunge unyawo lwakho lwesokunxele lungaphambili, kuyilapho kwesokudla sakho sibekwe ngokuqinile ngemuva. Okulandelayo, guqa (njengokungathi ungumgijimi wama-Olympic) ubeke isifuba sakho ethangeni lakho bese ubeka isandla esisodwa nhlangothi zombili zonyawo lwakho lwesobunxele. Bese, ekuhambeni okukodwa kokuqhuma, shayela idolo lakho langakwesokudla nezandla zombili ubheke ophahleni. Ngemuva kokuthi umzimba wakho unwebe ngokuphelele, buyela emuva endaweni yokuqala yokuqala. Phinda, kaningi ngangokunokwenzeka ngemizuzwana engama-30, bese uphinda ngomlenze wangakwesokudla ngaphambili. Ithiphu yomqeqeshi: Ukuqinisekisa ukuma okufanele, qiniseka ukuthi usabalalisa inani elikhulu lesisindo emlenzeni wakho wangaphambili. Lokhu kuzokusiza ukuthi wakhe ukuzinza okukhulu nokulinganisela kuso sonke isigaba sokuqhuma kokunyakaza. 2.Izindwangu zamabhodlela: Beka izinyawo zakho cishe isikhathi esisodwa nengxenye ububanzi behlombe ngaphandle, amadolo agobile kancane. Yelula ngokugcwele izingalo zombili eceleni. Okulandelayo, yehlisa umzimba wakho ubheke phansi ugoqe womabili amadolo uwela endaweni egcwele ye-squat. Njengoba ubuyela endaweni yakho yasekuqaleni, qala ukujija okhalweni lwakho uye kwesobunxele. Izinyawo zakho zizohlala ziqinile phansi futhi ngeke zijikeleze kanye nesigaxa esisontekile. Jikela emuva endaweni yokuqala bese uphinda, kulokhu ujike ubheke kwesokudla somzimba wakho. Ithiphu yomqeqeshi: Ukuze uzuze kakhulu kulokhu kuvivinya umzimba, gxila ekuphefumuleni kwakho. Donsela lapho umzimba wakho wehlela esikhungweni, ukhiphe umoya futhi uvumelanise isifunda sakho esiswini njengoba uvuka futhi usonteka. 3. Isandla phezu kwesandla: Qala endaweni yendabuko yokusunduza imilenze yomibili inwetshwe ngokugcwele ngemuva kwezinqulu zakho. Okulandelayo, phakamisa isandla sakho sobunxele phansi bese ufinyelela isandla sakho sokudla. Ngemva kokuwela isandla sakho sokunxele ngakwesokudla sakho ukuze uqiniseke ukuthi uthintana ngokuqinile nephansi ukuze uqinisekise ukwelula okugcwele nokwandisa i-deltoid yakho yangemuva (iqembu lemisipha elitholakala ngemuva kwehlombe lakho). Buyisela emuva isandla sakho sobunxele bese uphinda ngesandla sokudla. Enye phakathi kwesobunxele sakho nangakwesokudla imizuzwana engama-60. Ithiphu yomqeqeshi: Ukuqinisekisa ukuthi izinkalo zakho zizinzile izinyawo zakho zokugcina ububanzi behlombe. 4.Sukuma ukhanye: Qala ngokulala ulele phansi ngomhlane nengalo yakho yesobunxele yelulwe ngokugcwele ngaphezulu. Cindezela isandla sakho sokudla phansi amadolo agobile, amathe ezinyawo acindezela phansi. Sebenzisa ingcindezi yale mikhawulo emithathu ukuphakamisa umzimba wakho phansi uze ufike endaweni ephelele yokuma ngesandla sakho sobunxele selulelwe ngokuphelele phezu kwekhanda. Buyela emuva kancane kancane ubuyela endaweni yakho yokuqala. Futhi, uzosebenzisa kuphela ukwesekwa kwesandla sakho sobunxele nezinyawo zombili ukulawula umzimba wakho. Yenza lokhu kuthutha imizuzwana engama-30 ngesandla sakho sobunxele selulelwe phezulu, kulandelwe imizuzwana engama-30 eyenziwe kusetshenziswa isandla sakho sokudla. Ithiphu yomqeqeshi: Ukuze uphephe, yenza le phrothokholi kancane uze uzizwe ukhululekile ukuhamba ngesivinini esisheshayo. 5. Inkanyezi yezinhlanzi: Yenza i-jumping jack ejwayelekile enamandla aqhumayo. Qala ngokuma umude izinyawo zakho zihlangene futhi izandla zibekwe emaceleni akho. Okulandelayo, ngokunyakaza okukodwa okusheshayo phuma phansi wenza ujeke ogxumayo phezulu ngangokunokwenzeka. Ngokwesiko, i-jumping jack yenziwa izinyawo zakho zihlale ziseduze kakhulu phansi kuyo yonke ingxenye "yokugxuma" yomsebenzi. Lapha, inhloso yakho ukuphakamisa izinyawo zakho phezulu ngangokunokwenzeka. Ithiphu yomqeqeshi: Umgomo wakho uwubude hhayi ukuphindaphinda kulo msebenzi. 6. Ukuqhuma kwe-Booty: Qala ngephaphu elivamile unyawo lwakho lwesokunxele luye phambili womabili amadolo agobe kancane. Beka izandla zakho ngokuqinile kunoma iyiphi inqulu ukuze uqinisekise ukuzinza nokulawula. Okulandelayo, yehlisa umzimba wakho phansi uwise idolo lakho langakwesokudla kuze kube ifomu elingaba yintshi elilodwa phansi. Bese kuthi esenzweni esisodwa esiqhumayo, khahlela isithende sakho sokudla ukuze unamathele. Ngemuva kokuthi "ukukhahlela" kwehle ubuyele emgodini bese uphinda. Yenza imizuzwana engu-30 unyawo lwakho lwesokunxele luye phambili ngaphambi kokushintshela endaweni yonyawo lwesokudla.Ithiphu yomqeqeshi: Ukuze ugcine ifomu elifanele, yenza sengathi amanzi e-ice athululelwa phansi komgogodla wakho uwugcina uqondile kulo lonke umsebenzi. 7. Ukukhahlela ikarati: Futhi, qala ngonyawo lwakho lwesobunxele phambili endaweni ejwayelekile yokugoqa ngamadolo uguqe kancane. Phumuza izandla zombili okhalweni lwakho bese wehlela phansi ungene kulolongo olugcwele. Okulandelayo, shayela izinqulu zakho phezulu ngenkathi wenza ukukhahlela okungaphambili ngonyawo lwakho lwesokunxele. Ngemva kokuqeda ukukhahlela, buyela endaweni yephaphu bese uphinda. Yenza imizuzwana engama-30 ngomlenze wakho wesobunxele ngaphambi kokushintshela ngakwesokudla sakho.Ithiphu yomqeqeshi: Ungahlosile ukukhahlela ukuphakama, kepha ukuphindaphinda. Njengoba uba nekhono lokuzivocavoca ukuguquguquka kwakho kuzokhula kukuvumela ukuthi ukhahlelele ukuphakama okukhulu.

Buyekeza kwe-