Isilima Esifakazelwe Sethanga

-Delile

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Inzuzo

Abaningi bethu "babusiswe" nguMama Wemvelo ngamafutha amancane emathangeni angaphakathi. Nakuba i-cardio evamile izokusiza ukuthi uncibilikise i-flab, abaqophi abafana nokuphakamisa umlenze bazosheshisa inqubo yokuqinisa. Lokhu kuhamba kuhamba phambili ngokwandisa uhla lomlenze wakho wangaphansi wokunyakaza-ukuze ukwazi ukusebenza kanzima umsipha. Ukwengeza ukumelana (ungasebenzisa nezinsimbi zamaqakala noma amashubhu) kwenza kube nzima nakakhulu. Kwenze lokhu kabili noma kathathu ngeviki, futhi uzobusiswa ngempela- ngamathanga a-sleeker, sexier.

Ngemiphumela emihle kakhulu

Yenza lokhu kunyakaza kabili ngesonto kanye nama-squats, amaphaphu, nokuzivocavoca okusekelwe ebhalansi ukuze usebenze yonke imisipha yemilenze yakho.

Kwenziwa kanjani

> Lala ngakwesokunene sakho enamahips agxile kumqeqeshi webhalansi we-Bosu bese ubeka umphambili wesokudla phansi ngaphansi kwehlombe lakho (ungavumeli ihlombe lakho lizingele ngasendlebeni yakho). Gobisa idolo kwesokunxele bese ubeka unyawo lwesobunxele phansi phambi komlenze wesokudla.

> Bamba umkhawulo owodwa weBha yomzimba esandleni sakho sobunxele bese uphumula kancane phezu kweBosu. Beka omunye umkhawulo webha ngaphakathi konyawo lwesokudla [A].

> Khulisa kancane umlenze wakho wesokudla phezulu ngangokunokwenzeka, ukugcina umzimba umile futhi unyawo lugobile futhi luhambisana nephansi [B]. Yehlisa umlenze wangakwesokudla uye ngaphakathi kwamasentimitha phansi (akukho ukuphumula!) Bese uphinda; shintsha izinhlangothi ukuqedela ukusetha. Yenza amasethi ama-3 we-15 reps.

Amaphutha okufanele uwagweme

UNGENZI vumela i-hip yakho ephezulu ibuyele emuva, okuthatha ukugcizelela emathangeni akho angaphakathi.

UNGENZI gcina imilenze yomibili inwetshiwe; kunciphisa ububanzi bokunyakaza komlenze wakho ongezansi.

UNGENZI phakamisa ukuphela kwebha ku-Bosu; kunciphisa inselelo yokubaza.

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