Isethi efanelekileyo yokuzivocavoca ekhaya

Abaninzi bethu bayazi ukuba zeziphi izenzo ezithatyathwa ukuqinisa indawo ethile yomfanekiso. Kodwa wonke umntu ufuna ukwazi isicwangciso esiphezulu sokuzilolonga ekhaya kwimihla ngemihla, ukuze kungathathi ixesha elininzi, kodwa kubandakanya zonke izihlunu ezisisiseko zomzimba. Ngoku malunga neqela leeklasi endifuna ukukuxelela. Uqeqesho lonke lubalwa malunga neyure. Qiniseka ukuba uthathe ixesha lokupompa izihlunu kwaye ulahle amafutha amaninzi kwimimandla yengxaki. Qiniseka ukuba kwiiveki ezi-2-3 uza kubona umphumo obonakalayo.

Ukufudumala

Ngoko, makhe siqale. Naliphi na isethi yokuzivocavoca ekhaya kufuneka iqale ngokufudumala. Sivuka ngokuthe ngqo kwaye silula izandla zethu. Ngaba uziva ufudumele kuwo wonke umzimba wakho? Ngoko, wenza konke okulungileyo. Emva koko sigijima endaweni ethile imizuzu embalwa. Kwanele. Ngoku sixolela izihlunu zomzimba. Simile simile, izandla zisenqeni. Senza ukuthambekela ngokuthe tye, phambili nangasemva. Senziwe.

Ukuqeqeshwa kwemilenze emincinane

Kwaye ngoku ngoku siya kuphendulela kulo msebenzi. Ukufeza isisindo somzimba sokulahleka kwesisindo, siqala ngokuqeqesha imisipha yemilenze. Umsebenzo obalaseleyo kule ndawo ukhaba. Siziphumeza, sizama ukugcina imali. Kufuneka uyenze ezi zihlandlo ezili-10 ngomlenze ngamnye. Kwaye ngoku senza oku kulandelayo: vuka ngokuthe ngqo, ubambe inkxaso, umzekelo, emva kwesihlalo, ugobe umlenze olungileyo emadolweni uze uyisuse. Zenza amaxesha angama-50. Emva kokufanayo kwenzalo yekhohlo.

Someleza umshicileli kunye nesinqe

Kwaye ngoku lixesha lokubamba umzimba wokulahlekelwa ubunzima ekhaya ngamacala kunye nesisu. Senza oku kulandelayo:

1. Silala phantsi emqolo. Siphakamisa imilenze yethu ngqo, Emva koko siyawayeka. Ngaba amaxesha angama-15-20.
2. Isikhundla sokuqala: ehleli phantsi, imilenze encipha ngamadolo, izandla emva kwentloko. Yenza ukujika komzimba ngakwesokudla, kwaye icala elikhohlo.
3. Isikhundla sokuqala: elele emva phantsi, imilenze igobile. Sifaka izandla zethu emva kweentloko zethu, siziphakamise size sizame ukuchukumisa idolo elingasesinxele kunye ne-rightbow elbow, kunye nekhohlo-ngakwesokudla. Ngaba amaxesha angama-20.

Iinjongo zethu zizibilini eziqinileyo kunye nezandla ezintle

Yintoni elandelayo? Musa ukulibala malunga nobunzima bokuzivocavoca kwemithi yokulahleka kwesisindo ngenxa yezihlunu zesifuba nezandla. Oku kubaluleke kakhulu. Emva koko, ngokulahlekelwa ubunzima, la malungu omzimba alahlekelwa isisindo kuqala. Ngoko, senza oku kulandelayo:

1. Ukuzilolonga kunye nezidumbulu. Ukuba awunayo, ungesabi. Ukubeka iidumbbell kungabhotile yeeplastiki 1.5 ilitha egcwele amanzi. Ngoko, silala phantsi kwibhentshi ngomqolo wethu. Ukuba ungenayo, unokubeka ndawonye izibini ezimbini. Sithatha iidumbs kwaye siphakamise izandla emacaleni, siwagobe kwaye sidibanise phambi kwesifuba. Ngoko phinda amaxesha ama-50. Ukuqeqesha ngokugqibeleleyo imisipha yeepectoral.
2. Ukuzilolonga kwezandla. Sivuka ngokukhawuleza, thabatha iindlebe kwaye wenze izenzo ezahlukeneyo. Unako ukuphakamisa izandla zakho uphewule, uze ube ngapha nangapha kwaye njalo njalo.

Ngoko, sikunike isilinganiselo sokuzilolonga ekhaya. Zonke iifom ze-muscle zichaphazelekayo. Yenza rhoqo kwaye ulahle umthamo kwimpilo!