Ungakwazi ukufeza imiphumela emihle ngokulahlekelwa isisindo ngokwakho ngokwakho ekhaya. Ukuze wenze lokhu, kubalulekile ukuthi udwebe kahle uhlelo lokuzivocavoca lwamantombazane ekhaya. Ukufeza imiphumela, kufanele usebenzise kathathu ngesonto okungenani isigamu sehora. Faka phakathi kokuzivocavoca kwakho okuzosebenza kumaqembu ahlukahlukene e-muscle.
Ukuncintisana kokuzivocavoca kwamantombazane ekhaya
- Phinda uphendule ama-push-ups . Hlala phansi phansi imilenze yakho igobile futhi izandla zakho zivela emzimbeni wakho. Phakamisa umzimba ukuze kugcizelelwe kuphela ezinyaweni nasezintendeni. Ngokuzivumelanisa nezikhali ezinhlangothini, wehla umzimba phansi, kodwa ungathinti phansi ngezinyawo.
- Izikwele ze-Sumo . Ukwenza lo msebenzi wokuzivocavoca ngamantombazane ekhaya, faka imilenze ibe mkhulu kunamahlombe, uvula izinyawo ngaphandle ukuze amasokisi abukeke ngezindlela ezahlukene. Yehla, uthathe isifuba emuva ukuze amadolo akho ahambe ngaphezu kwamasokisi. Zama ukuxosha phansi ngangokunokwenzeka. Uma ufuna, ungathatha ama- dumbbells .
- Ukuhlasela kweCrossover . Yima uqonde futhi ubeke izandla zakho phansi. Yenza unyawo olulodwa isinyathelo esijulile emuva ngokulandelana. Kubalulekile ngesikhathi esifanayo ukugcina ibhalansi futhi ugcine umzimba uqonde. Yehla, ukuze kube khona ikona elifanele emadolweni omlenze wangaphambili. Ukunyathela izinyawo, vuka uphinde uhlangane nomunye umlenze.
- Makhi . Ukuze wenze lo msebenzi olula kepha osebenza kahle wamantombazane ekhaya, vuka ngokuqondile futhi ubambe izingalo zakho ukuze usize ukulinganisela. Phakamisa unyawo lwakho ohlangothini, cishe u-20 cm ukusuka phansi. Hambisa phambili, bese ubuyela emuva. Uma ibhalansi kunzima ukubamba, bese ubambelela kusekelo.
- Ukuphakamisa imilenze . Themba ngemuva kwakho, gcina izandla zakho eduze komzimba, uphakamise imilenze yakho, uguqe ngamadolo. Khombisa imilenze yakho phezulu ngokukhuphula izintambo. Ngemva kwalokho, buyela esimweni sokuqala.