Iintlungu zomqolo ziyafunxa, oku siyakwazi. Kodwa ngokudabukisayo, ayisosizathu sokutsiba umthambo wakho. Ngokuchasene noko: Ukuzivocavoca kunokunceda ngokukodwa umqolo wakho. Ngokutsho kwabaphandi kwi Iziko leSizwe loLwazi lweBiotechnology , ukusebenzisa umthambo njengesixhobo sonyango kunokuphucula ukuphazamiseka kwi-back flexibility kunye namandla kunye nokunciphisa intlungu. Kulungile...kodwa ukuba ukhathazekile ngoku, uqala phi isihogo? Sineengcinga ezithile.
Endaweni yokubaleka, zama ukuqubha. Ukuzilolonga okunempembelelo ephezulu efana nokubaleka kunye nokubaleka kuyahlekisa ngasemva. Ukuzilolonga okunempembelelo ephantsi esebenzayo nje kodwa ukuxolela ngakumbi kuqubha, kuba amanzi abonelela ngenkxaso kunye nokuchasana.
Endaweni yeebhayisekile ezimileyo, zama iibhayisekile ezirecumbent. Amanzi akasoloko efikeleleka kuye wonke umntu. Inketho enkulu engeyiyo echibini yibhayisekile emileyo, kodwa ukungqiyama ukufikelela kwii-handlebars kwiklasi yokujikeleza kuhlala kunzima kumqolo wakho. Yenza ibhayisekile esecaleni (uyazi, leyo ungqiyama kuyo kwaye iipedali ziphambi kwakho) umhlobo wakho.
Endaweni ye-cardio aerobics, zama i-yoga eshushu. Uyathanda iklasi yeqela, kodwa awukwazi ukuqhubeka unyathela uBeyoncé. Okothusayo kukuba, vinyasa yoga -ingakumbi kwisetingi yeklasi-ihamba ngokukhawuleza ngokwaneleyo ukufumana intliziyo yakho impompa kunye nokubila kwakho. (Ubushushu bukwayidambisa nayiphi na ingxabano.) Eyona nto ibalulekileyo apha, nangona kunjalo, kukunxibelelana nomfundisi-ntsapho wakho ngezinto okwaziyo ukuzenza nongakwaziyo ukuzenza. Akuba esazi nakuphi na ukusikelwa umda, ufanele akwazi ukwenza ulandelelwano ngokwesakhono sakho.
Endaweni yee-crunches, zama iiplanga. Ngoku makhe sithethe ngentshukumo enye. I-Sit-ups kunye nee-crunches ezigcweleyo zibeka uxinzelelo oluninzi kumqolo osezantsi, kwaye zihlala zenziwe ngokungalunganga, ezinokuthi zenze umonakalo okhoyo. Endaweni yoko, yomeleza izihlunu zesisu kwiplanga. Ifomu yakho ibaluleke kakhulu apha, ngoko ngelixa ubambe indawo ephezulu ye-push-up-ugcina umqolo wakho ulula njengoko unakho-beka ukujonga kwakho ii-intshi ezimbalwa phambi kwezandla zakho.
Endaweni yee-squats, zama ukuhlala eludongeni. Ewe, ii-squats ziyoyikeka ukuthambisa imilenze yakho kunye ne-glutes, kodwa zikwanzima kakhulu ukugqibelela ngaphandle kokulimala. Enye indlela yobudenge (ekwayilungele i-abs yakho) yindawo yokuhlala eludongeni, esebenza uninzi lwemisipha efanayo kwaye inenkxaso eyongeziweyo eludongeni.
