Faka kumaphephandaba. ukuzilolonga

Ukongeza isiphumo wangaphandle, baqeqeshwe kakuhle izihlunu esiswini ukuqinisekisa indawo esichanekileyo kwisisu, kunye nefuthe kuyingenelo ngomsebenzi wabo. press olomeleleyo kuphucula ukuma kwaye ikhusela yasezantsi umva ngenxa yokwenzakala.

Umsebenzi kwi cinezela nje kuphela ukomeleza izihlunu, kodwa ke imikhono amanqatha engaphezulu, ukuba zikhona. Ekuhlaleni ukususa amanqatha akunakwenzeka isisu, ngoko uqheliso ngenxa yendimbane kufuneka zidityaniswe kunye Cardio, ukuba balahle ubunzima kwemfuneko xa lilonke. Ukuba ukwenza kuphela imithambo, ngoko ngokuqinisekileyo eendaba ziya komelela yaye liyaxhathisa, kodwa nangoku ivaliwe umaleko okunamafutha.

Zeziphi ezona ukuzilolonga esiswini? Kukho ezininzi imithambo ukuba izihlunu ze esiswini, kodwa bonke ubilisa phantsi iinketho ezimbini, kuxhomekeke yinxalenye imfuneko esisu ukumpompa. Le umlenze liphakamisa - ngenxa yendimbane ophantsi ndinyuka umzimba - ukuya phezulu. Iqokobhe eziphambili ukusebenza kwizihlunu zesisu - lichotshelwe.

Ukuze ufumane kumatshini elungileyo, imisebenzi kufuneka yenziwe yonke imihla kwaye ayikwazi belahla iiseshoni. Elona xesha ukusebenzisa - kusasa.

Inani lemisebenzi kunye nesantya ukuphunyezwa lwabo luxhomekeke kwinjongo - okanye ufuna nje isisu iflethi okanye lukhuni efunekayo zamatye, uzazisa-six pack.

Kwimeko yokuqala, kufuneka wenze umthambo ngesantya esikhawulezayo wenze nabameli ngaphezulu. Kufuneka kwakhona ukunciphisa ubungakanani carbohydrate kunye namafutha.

ziyafuneka ezinye iindlela ukuze afumane isiqabu ezintle - oko kukuthi, bomthwalo, inani kophindo ku-10, ngesantya lonwabu.

Ukuba ufuna nje tyaba esiswini imithambo zezi zilandelayo.

Umsebenzi wokuqala. Yenzelwa elele phantsi, kunye imilenze igotywe amadolo kunye ezikhuselekileyo, izithende sisondele ezimpundu. Izandla emva nqaba bagcine iintloko zabo. Ingqiniba kufuneka bazame ukufikelela amadolo. Ukuze ukufunda imisipha osecaleni - zama ukufumana ukuba ekunene engqinibeni nedolo ekhohlo kwaye ekhohlo engqinibeni - ekunene. Musa ukusebenzisa kangangoko ngesantya fast kuba nabameli 30 zombini iinguqulelo.

Umsebenzi wesibini. Indawo - elele. Nyusa zombini iingalo kunye nemilenze. Zama ukufumana izandla zakho iinzwane. Yenza fast kakhulu ubuncinane 20 amaxesha. Ezijolise ikakhulu ekomelezeni eendaba asezantsi.

Umsebenzi wesithathu. Ukuqala isikhundla - elele phantsi, imilenze bagoba emadolweni, iinyawo - emgangathweni, izandla - enqabeni entloko. Kancinane ukhipha umva eliphezulu emgangathweni. Ngokuphindwe 20.

Kwabo bafuna ukwenza ukufumana uncedo olusebenzayo, kukho ezinye iindlela kunye nemithambo. iityhubhu Press - kwakungelula, kodwa umphumo ixhomekeke isakhiwo neempawu ngamnye. Uninzi eendaba ifihlakeleyo ngaphantsi umaleko okunamafutha. Kulo mzekelo, kufuneka kufakwe nokubaleka uqeqesho, imiyalelo kunye nezinye kardiozanyatiya.

Ukuba ufuna cinezela isiqabu, umzimba kufuneka kwenziwe kancinane kwaye hayi yonke imihla. Kwanele ukuba iiseshoni ezintathu ngeveki.

Umsebenzi wokuqala. Eyenziwa elele phantsi, ngezandla zakhe zibekwe phantsi ezimpundu. Kuyimfuneko ukuba kuphakanyiswe imilenze kwindawo nkqo yaye ngembobo, hayi ukuya ekupheleni ngaphandle nhlanganiso. Exercise ezijolise ekolulweni osesiswini. Le ndawo idinga uqeqesho elide kunye nzima. Kusenokwenziwa into enjalo kufuneka yenziwe kwi bar. Yenza iiseti ezintathu koboniso lwe-10.

Umsebenzi wesibini. Yenza elele phantsi, ngezandla zakhe - kwentloko nqaba. Kwangaxeshanye phakamisa umva yakho uze ugobe amadolo zakho iingalo zakho wachukumisa emadolweni. Xa uthinte izihlunu esiswini kufuneka kolulwa kangangoko kunokwenzeka. Ukuze ukufunda imisipha elibhalwe ngokumileyo ukusebenzisa ufuna ukutshintsha, oko kukuthi, uyibhekise ekunene ukuchukumisa idolo yasekhohlo kunye engqinibeni ekhohlo - ekunene. Yenza iiseti ezintathu koboniso lwe-10.

Umsebenzi wesithathu. Le vice kwi bar ukuba phakamisa iinyawo tye uzame ukuba abagcine ithuba elidana kule ndawo emandleni kumaphephandaba.

Umsebenzi wesine. It yenzelwa elele ngomqolo, imilenze igotywe ngamadolo, iinyawo emgangathweni, izandla emva intloko yakhe. Kufuneka uthathe ngasemva off phantsi, lo gama ukwenza umpefumlo kade. Yenza iiseti ezintathu koboniso lwe-10.

Phakathi iiseti kuyimfuneko ukwenza ikhefu lemizuzwana engama-30.

Ngoko ke, indlela yokumpompa phezulu eendaba? Ukuzilolonga, uqeqesho Cardio, ukutya okunezondlo, ukuzilolonga rhoqo nokuzingisa.