Indlela yokuphila enempilo akufanele iqale ngoMsombuluko, kodwa ekuseni. Imiklamo yokuzikhandla yasekuseni izokunikeza usuku lonke, hhayi nje ngemimoya emihle kanye nesifiso esihle sokudla kwasekuseni, kodwa futhi nangokwemetabolism esheshayo, eyisihluthulelo sokulahlekelwa kwesisindo esisheshayo. Kuyavunywa, kuyindlela yokuzivocavoca ekhaya - yilo kuphela ithuba labesifazane abaningi ukuba babe nesimo esihle futhi babheke kakhulu. Inkinga yodwa ukunqoba ubuvila bakho.
Kulungile, bheka izinto zakho ezimbi, futhi sikunikeza intshiseko yokugqugquzela ukuqina kwesisindo kusukela ekuseni.
Ukuzivocavoca
- Faka, phuma.
- Sifaka izinyawo ngezikhathi eziyindilinga, izandla phezu kwebhande.
- Izinyawo ndawonye, uxoxe ngamadolo ngezikhathi eziyindilinga.
- Amaphesenti ahlukene, ukunyakaza kwendilinga ye-hip joint.
- Amathafa aseDynamic ohlangothini.
- Amahlombe abuyele emuva naphambili.
- Siguba intamo yethu: iguqa phambili, emuva, ngakwesokudla, ngakwesobunxele.
- Senza ama-squats: imilenze ibhekene ne-shoulder-width, izingalo zihanjiswe ku-squat, sizulaza, siqondisa imilenze yethu, sibuyisela izandla zethu ezinqulwini, siphumelela. Senza izikhathi ezingu-30.
- Ukuhlaselwa kuhamba phambili - umhlane uqondile, imilenze igobile ngakwesokudla, umshini ucindezelekile, idolo alihambisani nokuzwane. Senza izikhathi ezingu-35.
- Uhamba eceleni - umlenze ubeke eceleni, sidlulisela isisindo somzimba kuwo, ukugoba, umlenze wesibili welulelwe futhi uqondiswe. Siphuma emilenzeni eqondile, senza ukuhlasela ngakolunye uhlangothi. Senza izikhathi ezingu-30.
Ukuzivocavoca for the press - ingxenye classic ukufaneleka ekhaya. Ukukhipha noma yikuphi ukuphakanyiswa komzimba, qiniseka ukuthi umshini ucindezela njalo, ngaphandle kwalokho uzovuka ngenxa ye-inertia yenhlangano. Vele ugxile emisebenzini yamasipha omzimba.
- Silala phansi, amadolo aphelile, isikhumba sinyatheliswa phansi, sisuka emzimbeni futhi sithatha izingalo eziqondile phakathi kwamadolo. Senza ukuphuma kwemoya ngokukhuphuka nokuphefumula ekukhuphukeni. Senza izikhathi ezingu-30.
- Inyawo elilodwa liphonswa emadolweni omlenze wesibili, izandla ngemuva kwekhanda ekukhiyeni, emuva okuphansi kucindezelwa phansi, asikhothameli ngemuva. I-elbow ephikisanayo nokuphakamisa umzimba welulela emadolweni emlenzeni ophakanyisiwe ekuphumuleni. Senza izikhathi ezingu-20 futhi sishintsha imilenze.
- I-IP - ilele phansi, izandla ngezitho zomzimba, imilenze idabula phansi bese ilula phezulu phezulu ngokuphuma. Uma u-inhaling, bend futhi uphumule, ungawaphuli kuze kube sekupheleni. Ekuphakanyeni imilenze sidabula isitsha. Senza izikhathi ezingu-15.
- Ama-push-ups emadolweni - siwela ekuphefumulelwe, simele ekuphumeni. Asigodli iminyango yethu, izandla ngaphansi kwamahlombe ethu. Siphindela emuva.
- Pose yebha - simi iminithi elingu-1. Umzimba uhlala emasokisini nezandla. Izandla nezinyawo zisekwe, umshini ucindezelekile, emuva kuqondile.
- Gwema emuva emuva kwe-pose yengane.