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Iqukethe izikhangisoUkuthenga ngaphakathi nohlelo

Mayelana nalolu hlelo lokusebenza

Finyelela izinhloso zakho zokufaneleka zoNyaka Omusha ngokuzilolonga komzimba ophansi okuqondiwe okwenzelwe ukuqeqeshwa ekhaya. Guqula amalunga akho, amathanga, nemilenze ngaphandle kwemishini yokuzivocavoca noma ubulungu obubizayo.

Amathuluzi okuzivocavoca abalulekile:
• Imizila eyenziwe ngokwezifiso ehambisana nezinga lakho lokufaneleka
• Isiqondiso sevidiyo yobungcweti sendlela efanele
• Izinhlelo zokuguqulwa kwezinsuku ezingu-30 eziqhubekayo
• Ukuzilolonga okuhleliwe nsuku zonke okunesisusa
• Ukuqondiswa kwemisipha okuphelele kwemiphumela ephelele

Kuphelele imigomo yokufaneleka kaJanuwari, uhlelo lwethu lokusebenza lunikeza konke okudingekayo ekuguqulweni komzimba ophansi. Iseshini ngayinye igxile ekusebenzeni kwe-glute, ukuqinisa imilenze, kanye nencazelo yemisipha ngokusebenzisa izivivinyo eziqinisekisiwe.

Kusukela kuma-squats namabhuloho kuya ekunyakazeni okuthuthukisiwe kokuqopha, yakha ukuzethemba ngokuqeqeshwa okuqondisiwe okuhambisana neshejuli yakho. Kungakhathaliseki ukuthi uqala kabusha kuloNyaka Omusha noma uthuthukisa imikhuba ekhona, thola uhlelo oluqhubekayo oluletha imiphumela ebonakalayo.

Ukulungele ukuguqula umzimba wakho ongezansi? Umhlahlandlela wethu wokuzivocavoca ophelele ukukusiza ukuthi wakhe imilenze eqinile futhi uqophe amalunga akho ngokuzivocavoca kwasekhaya okusebenzayo.

Ukuzivocavoca ngakunye kuhlelwe ngokucophelela ukuze kukhuliswe imiphumela ngenkathi kufaneleka empilweni yakho ematasa. Akukho mishini ebizayo edingekayo - ukuzibophezela kwakho kanye nemikhuba yethu eqondisiwe kuphela.

Lungela ukuguqula umzimba wakho ongezansi ngohlelo lwethu lokusebenza lokuzivocavoca oluthuthukisiwe lwezinqe kanye nemilenze! Bamba amahlombe akho, uqinise amathanga akho, futhi uchaze amathole akho ngeqoqo lethu elibanzi lokuzivocavoca okwenziwe ngokwezifiso, kuhlanganiswe nemikhuba eyenzelwe wena kanye nezifundo zevidiyo, Kusukela kumaseshini anobungani nabaqalayo kuya ezinseleleni ezithuthukisiwe, uhlelo lwethu lokusebenza luvumelana nezidingo zakho, luqinisekisa uhambo lokuqina oluqhubekayo noluzuzisayo.

Zizwe amandla okuzivocavoca okuqondiwe okuqinisa izinqe zakho, kuqinise ama-quads akho kanye nama-hamstrings, futhi kuchaze amathole akho. Finyelela umzimba ophansi oqinile futhi oqoshiwe ngohlelo lwethu lokusebenza lokuzivocavoca lwezinqe kanye nemilenze. Uhlelo lwethu lokusebenza lunezindlela ezahlukahlukene zokuzivocavoca ukuze kuqondiswe imisipha yakho ye-glutes, ama-hamstrings, ama-quads, kanye namathole. Uzothola nezinhlelo zokuzivocavoca ezenziwe ngokwezifiso ezifanele wonke umuntu.

Ukuzivocavoca kwezinqe izinsuku eziyi-7 ekhaya
Uhlelo lwethu lokuzivocavoca lwezinqe lwezinsuku eziyi-7 luhlanganisa ama-squats, i-glute bridge, ama-sit ups, ukuqeqeshwa kwe-burpee, njll. Sinezivivinyo zabesifazane zokunciphisa isisindo kanye nokuqinisa umzimba ogcwele kufaka phakathi amathanga, i-booty, kanye nemilenze. Ungayeqa ijimu futhi wenze lezi zivivinyo ekhaya. Uhlelo lokusebenza lunezivivinyo ezikhethekile zemilenze zabesifazane nabesilisa nomqeqeshi wokuzivocavoca. Inselele abangani bakho ngohlelo lokuzivocavoca lwezinsuku ezingama-30 olunikezwe kuhlelo lokusebenza lokuzivocavoca lwezinqe.

Ukuzivocavoca kwezinqe kwansuku zonke ukuze uphakamise isinqe sakho
Thola izinqe ezinkulu kanye nesinqe esithambile ngesonto. Ukuzivocavoca kwethu kokunciphisa isisindo kuzokusiza ukuthi uthole umzimba oyisibonelo ngokuqinisa isinqe sakho namathanga. Ungakhetha umqeqeshi wokuzivocavoca womuntu siqu ongakuqeqesha ukuphakamisa izinqe nokwakha isisu. Sizokusiza ukuthi uthole izinqe ezinkulu neziyindilinga ngokuzivocavoca okulula kwe-core kanye ne-gluten. Ungahlala ungekho ejimini futhi ungabi namishini yokuzivocavoca i-booty ekhaya. Uhlelo lokusebenza lokuzivocavoca izinqe lunohlelo lokuzivocavoca lwesisu lokwakha isisu.

Ukuzivocavoca kwemilenze kwabesilisa nabesifazane
Yenza ukuzivocavoca kwemilenze ekhaya ngaphandle kwemishini. Yakha imilenze emikhulu ngokushesha ngokuqeqeshwa kwe-squats kanye nokuzivocavoca kwe-dumbbell. Uhlelo lokusebenza lokuzivocavoca kwemilenze lunemishini yokwenza usuku lwakho lwemilenze lube mnandi kakhulu. Sinohlelo oluzinikele lwezinsuku ezingama-30 lokuzivocavoca kwemilenze kwabesifazane kwemisipha yethole lesifazane.

Umqeqeshi wokuzivocavoca komuntu siqu ukukuqeqesha
Ungaba nomqeqeshi womuntu siqu kusuka kuhlelo lokusebenza lokuzivocavoca lwezinqe nomlenze. Qala ukwenza ukuzivocavoca kwemilenze kwezinsuku eziyi-7 ekhaya ngaphandle kwemishini. Thuthukisa izinqe zakho namathanga ngokuzivocavoca okulula nokuphumelelayo kwe-booty kuhlelo lokusebenza lokuzivocavoca izinqe. Umqeqeshi wakho wokuzivocavoca uzokusiza uqedele inselelo yokuzivocavoca izinqe yezinsuku eziyi-7 futhi wakhe umzimba wesifazane ofanele.

Joyina nathi bese uqala inselelo yokuzivocavoca ngohlelo lokuzivocavoca imilenze lwezinsuku ezingama-30 kuhlelo lokusebenza lokuzivocavoca imilenze.