Ngomuntu ohlanganyela ezemidlalo ngaphandle kwemigomo yobuchwepheshe, kuphela injabulo, impilo nobuhle, kubaluleke kakhulu ukukhetha uhlobo lokuqeqesha oluzohlinzeka umthwalo kuwo wonke umzimba. Ukungabi nesikhathi kwenza izinguquko zayo nokuzivocavoca kuzo zonke amaqembu omzimba, ngakho-ke izakhiwo zanamuhla kufanele zigcwale kakhulu futhi ngesikhathi esifanayo, zenzelwe kalula abantu abakulungele okuhlukile. Ngelinye igama, sibheke ukuvivinya umzimba okuyinkimbinkimbi kuwo wonke amaqembu omzimba.
Ikomidi
Ake senze izifiso zakho zinkimbinkimbi zethu:
- isakhiwo esiyinkimbinkimbi kufanele sikhuthaze ukulahleka kwesisindo, okusho ukuthi izivivinyo zezinhlanzi eziyinhloko, ngokuyingxenye, kufanele zibe yi-aerobic;
- kufanele kukhuthazwe ukuqiniswa kwamafomu (umshini, izandla, amathanga, amathanga), okusho ukuthi nathi sidinga ukuvivinya kwamandla amaqembu ahlukene e-muscle;
- kufaka phakathi isakhiwo esiyinkimbinkimbi kufanele sisebenze emisipha yomzimba, izingalo, amahlombe, emuva, esifubeni, emilenzeni, emathangeni .
Futhi okubaluleke kakhulu, konke lokhu akufanele kuthathe okungaphezu kwesigamu sehora!
Ukuzivocavoca
Inkimbinkimbi yethu iqukethe umzimba weqembu ngalinye le-muscle, futhi ithatha ngisho nangaphansi kwemizuzu eyishumi. Ngakho-ke, ungabi nobuvila, kwenze njalo nsuku zonke futhi ufinyelele umkhawulo wephupho lakho elingenamkhawulo kanye nathi!
- Ukufudumala - ukujula eceleni, izandla ngaphandle. Siqoqa izandla nezinyawo ndawonye.
- Sizicindezela emuva odongeni, hamba phansi ngakwesokudla ngakwesokunxele samadolo. Lungisa isikhundla semasekhondi angu-30.
- Senza i-push-ups. Nakani isikhundla esifanele somzimba - kusukela enhlokweni kuya enzwaneni, umugqa owodwa oqondile, izandla ngokuqinile ngaphansi kwamahlombe. Ukuze uthole impumuzo, ungakwazi ukuguqa ngamadolo. Senza i-push-ups imizuzwana engu-30.
- Salala emuva, izandla zihlehlise ikhanda, imilenze iguqa ngamadolo, inqamule ikhanda, amahlombe, ingxenye yenye ingxenye ye-thoracic evela phansi. I-Chin ibukeka phezulu, izandla azinciphisi - amasekhondi angu-30.
- Sithatha isihlalo, sibeke unyawo olulodwa esihlalweni, bese sikhuphuka okwesibini, senyuke futhi sinciphise imilenze yethu. Amandla ebhande, sisebenza amasekhondi angu-30.
- Siphakamisa izandla zethu esihlalweni, imilenze yethu isetjisiwe phambili, igobile, ifakwe emuva esihlalweni - isekhondi elingu-30.
- Sithwala ibha - sigcina umzimba emzimbeni nasezintweni zezinyosi. Lungisa isikhundla semasekhondi angu-30.
- Ukugijima endaweni, vusa amadolo akho phezulu ngangokunokwenzeka. Sisebenza ngokungeziwe futhi ngezandla.
- Ukuwa phambili. Ibhande lomlenze wangaphambili awuhambi ngaphezu kwamasokisi. Umlenze wangaphambili ugobile emazeleni angakwesokudla. Senza okunye emilenzeni yombili.
- Side lath - isisindo sigcinwe ngakwesokudla (ngemuva kokushiya, ngakwesobunxele) phambili kanye nesimo se-lateral sonyawo olufanayo. Lungisa isikhundla semasekhondi angu-30. Siphindela ngaphesheya.