Ungazijwayela kanjani

Usuku seluqalile kakade, futhi ukuze siphethe isimo, sinesikhathi esincane. Uma ufuna ukuqinisa imisipha, yenza umzimba wakho ube mncane kakhulu futhi uvumelane futhi uthola injabulo, lokhu kuyinkimbinkimbi yokuzivocavoca okulula kuzokusiza. Ukuze uphumelele, akudingeki nezambatho ezikhethekile noma izingubo ezikhethekile. Okuyinhloko "yezemidlalo projectile" nansi udonga olujwayelekile. Ukuzivocavoca kuklanyelwe ukuze umthwalo usebenzisa umzimba wakho isisindo somzimba. Into esemqoka ukuqhuba njalo, okungenani isigamu sehora, kodwa nsuku zonke.


Ukuzivocavoca kwezandla, emuva, esifubeni, ibhande lehlombe
Hlala ubheke odongeni ubude bendonga. Izandla ezinamandla odongeni ezingeni lehlombe. Yenza i-push-ups kancane, uqiniseke ukuthi umhlane uhlala uqondile futhi isikhumba singabuyeli emuva. Ukubeka izingalo zakho ngokubanzi kunamahlombe akho futhi usakaze izingxube zakho ezinhlangothini, uhlanganisa imisipha eminingi yesifuba sakho. Uma izingalo sezivele zihlombe, uma ukuqhuma kuhamba kahle "umsebenzi" we-triceps.

Ukuzivocavoca ohlangothini olungaphandle lwamathanga
Hlala ubheke odongeni uphinde ubeke izandla zakho kuwo. Yenza i-mahi ngakwesokunene ngakwesokudla nangesokunxele.

Ukuzivocavoca ngemuva kwamathanga namathanga
Isimo sokuqala sifana nokusebenza kwangaphambilini. Ingabe uphenduka emuva ngokunye ngezinyawo zakho kwesokudla nangesokunxele, uqiniseke ukuthi umlenze osekelayo uhlala uqondile.

Ukuzivocavoca for the press kanye namathanga
Hlala ubuso nobuso nodonga futhi unamandla okuphumula ngawo ngezandla zombili. Ukugoba ngokunamathela ngakwesokunxele nangomlenze wesokudla, ukuyidonsa esiswini bese uhlala kule ndawo imizuzwana embalwa.

Ukwehlisa
  1. Sukuma uqonde odongeni. Phakamisa unyawo lwakho uphinde ubeke unyawo lwakho odongeni. Hamba phambili, thatha isifuba sakho ngezandla zakho bese ufinyelela emadolweni akho. Bamba kule ndawo, bese ukhulula umlenze bese uqondisa. Phinda ulandele ngezinyawo ngakwesokudla nangesokunxele.
  2. Hlala ubuso eduze nodonga. Phakamisa isandla esisodwa futhi, welula umhlane wakho, welula odongeni ngesandla sakho phezulu ngangokunokwenzeka. Phinda ngokunye ngesandla sokunene nesesobunxele, bese-ngezandla zombili.
Silungiselela ukuthunyelwa
Hamba ngemuva kwakho odongeni, uzizwe ukuthi ama-nape, amahlombe, amathanga asithinta kanjani. Qondanisa, susa isipele sakho namahlombe. Ukuphefumula, qinisa isisu, ukuhlunga imisipha yangemuva. Ukubamba umoya wakho ngangokunokwenzeka, uphume, ukhululeke imisipha enamandla. Phinda izikhathi eziningana. Ekugcineni, kufanele uqondise amahlombe akho bese uma isikhashana, uthinta ngemuva kodonga, uzama ukwenza umzimba uhlale "ukhumbule" ukuhleleka kwesibhakabhaka.