Umzimba Ngempumelelo ku amathebhu okhalweni

Ngeshwa, hhayi ifomu enhle kakhulu ezinqulwini ngokuvamile kuyakhungathekisa kwabesifazane abaningi, ngoba ufuna ukuba ezicashile kanye ezikhangayo kunokuba imaski amaphutha ebonakalayo. Kaningi ihlangabezane inkinga okuthiwa "izindlebe" emathangeni, kwaphawuleka ngokukhethekile kusukela emuva. Njengoba bekhula, ukuntuleka kuba sobala ngokwengeziwe aphange ukuma. Nokho, zikhona ngempela ikhambi elilula odinga ehlelekile nokukhuthazela: umzimba ezikhethekile ku amathebhu okhalweni.

Amakilasi udinga ukuqala ne kardiorazminki bendabuko: ungaqalisa noma ngena endaweni, ukusonta ayindilinga. Okufudumele kufanele kube amaminithi angu-15.

Badlule ukuqeqeshwa efanele. Ukuqala isikhundla: emi, izinyawo ndawonye noma i-hip-ububanzi ngaphandle, izandla phezu ibhande lakhe noma ezinhlangothini. Asondele kwesokunxele njengoba exhale, qondanisa inspiratory Asondele omunye indlela. Yenza i-pendulum ezidingekayo kancane futhi ucabangisise, ungathatha dumbbell.

Isivivinyo esilandelayo ngokumelene amathebhu okhalweni: twist zakudala. Kusukela okufanayo yokuqala emi ithuba lokuqala kwesokunxele, bese kwesokudla. Vula kufanele ngangokunokwenzeka, kodwa ngaphandle jerks, ngokushelela. On umzamo exhale, donsa ku aziphumulele.

Thina ukushintsha isikhundla kokuqala: lala ngohlangothi yakhe, emuva bezama phansi, izingalo kanye umzimba. Noma ingabe mahi elula, noma wagqoka izinyawo sisindvo. Yenza unyawo ihamba phezulu uya phansi, hhayi othinta phansi. Manje liyaphenduka phesheya bese uphinda okufanayo omunye umlenze.

Ukuqala isikhundla kuyafana, kodwa manje umlenze aliphumi, kanye thwi ibheke ngesikhathi edolweni ke bend ke ngaphandle kokuthinta phansi. Ukusebenza ohlangothini imisipha ethangeni. Same ukwenza nabanye umlenze.

Bonisa kusukela lugs ku ezinqulwini ezihilela cindezela. Ukuqala isikhundla sidindilize ngemilenze egqoke izinsimbi. Landela ibhayisikili noma sikelo abavamile.

Ukuqala isikhundla - emi ezinamaphiko ezihamba ngazo zozine e ukuma ikati. Caving emhlane nokuvusa ikhanda lakhe, ingabe Mahi umlenze, uzama ukuya isithende entanyeni. Shintsha ijubane. Ukwenza lokhu ukunyakaza ukuze ubuncane izikhathi 10 amasethi amathathu.

Ukwenza ukuzivocavoca ku amathebhu okhalweni, emuva imile. Ungakwazi ukuncika ihlezi phezu kwesihlalo noma udonga, njengoba kufanele. Yenza unyawo uhamba emuva, kakhulu ngihola umfelokazi kanjani amabutho abangenawo. Shintsha unyawo wenze okufanayo.

Manje uqhubekele lunge zakudala, uzama ukugcina kwedolo akavele ngale emaphethelweni unyawo. Thatha isinyathelo phambili, agobe umlenze engela kwesokudla futhi nje wanikina e isiphethu. Qondisa, ukuphinda izikhathi okungenani 15. Khona-ke yenzani okunjalo, kodwa omunye umlenze. Uma ukuhamba libonakala lilula, ngiyothatha into dumbbell. Imisipha kufanele niyishise nje. Ukuze kahle ukwenza umzimba ungakwazi ukulisebenzisa ngisho phambi kwesibuko ukuze kube lula ukulawula ukukhishwa inqubo. Zonke umzimba kumele kwenteke lokungenani kanye ngo-15, e amasethi amathathu. Noma ukuhlela ukuqeqeshwa isiyingi, ukwenza zonke izivivinyo ku amathebhu okhalweni oyedwa indlela, ukuphumula kancane bese uphinda lonke futhi izikhathi ezimbalwa kakhudlwana. Nge ukuphikelela ngenxa, isifiso kanye amakilasi njalo imilenze fast ngokwanele ukuba angene ukuma. Into kuphela ukuthi kungenzeka idinga zalezi umzimba ku amathebhu okhalweni - ukusetshenziswa silinganiso noma dumbbells.