Thatha Iphaphu Lakho Uliyise Elingeni Elilandelayo ukuze uthole Umzimba Ophansi Oqinile

-Delile

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Cishe usuvele wenza amaphaphu amaningi. Akumangazi lapho; kuwukuzivocavoca okuyisisekelo kwesisindo somzimba okuthi-uma kwenziwa kahle-kungakhuphula ukuguquguquka kwe-hip yakho ngenkathi uqinisa ama-quads akho, ama-glutes, nama-hamstrings. Okungcono nakakhulu: Ukunyakaza okulula ongakwengeza kalula kwezinye izinselele ukuze ukhuphule ithoni yakho yonke indawo! Zama lokhu kuhlukahluka okuthathu ukuze ucije imisipha yomlenze wakho ngamaminithi. (I-Psst ... Ungagxuma indlela yakho ukuze uncike emilenzeni ngokuzivocavoca umzimba okukodwa.)

Qala ngenhlanganisela yamaphaphu. Nyathela umlenze wesokunxele phambili ukusuka endaweni yokuma ungene elungeni (qiniseka ukuthi ithanga lakho lihambisana nomhlabathi!). Bese ubuyisela unyawo lwesokunxele endaweni yokuqala. Thatha umlenze wesokunxele uwubuyisele emuva, bese uphusha izinzwane zakho ukuze ubuye uzoqala. Izinhlangothi ezihlukile zemizuzwana engama-30. Phumula imizuzwana engu-15, bese uphinda eminye imizuliswano emibili.

Ngeza inselelo eyengeziwe ngokushintshana phambili kokushayisana kwangaphakathi. Yima mude, izandla ngemuva kwekhanda lakho nezinzwani zibheke phambili. Hambisa unyawo lwakho lwesokudla uye phambili emgodini, bese ushaya phezulu uphinde wehle kabili, uphakamise futhi wehlise okhalweni kungabi ngaphezu kwamasentimitha ayisithupha. Qiniseka ukuthi idolo lakho alidluli izinzwane zakho, yize lingadlula kancane eqakaleni lakho. Phusha phansi ngesithende sakho sokudla, ubuyela endaweni yokuqala. Izinhlangothi ezihlukile zemizuzwana engama-30. Phumula imizuzwana engu-15, bese uphinda eminye imizuliswano emibili.

Ulungele i-plyo ethile? (Bewazi ukuthi kuyeza!) Ngokuxhuma kwe-lunge, qala endaweni yokuma bese ungena phambili emlenzeni wakho wesokudla ungene emgodini. Gobisa imilenze yakho bese weqa phezulu, ushintsha ukuma komlenze emoyeni bese ufika ngonyawo lwesobunxele phambili. Gcina isibilini sakho siqondile! Izinhlangothi ezihlukile zemizuzwana engama-30. Phumula imizuzwana engu-15, bese uphinda eminye imizuliswano emibili.

Landela njengoba umqeqeshi ozinze e-Seattle u-Jennifer Forrester eyikhipha ngenhla. Bese kuyithuba lakho!

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