Kulwazi: Ukufaneleka luthotho lweevidiyo zokuzilolonga ezibanjwe ngumqeqeshi wakho, UJeremy Sry , apho ebonisa inyathelo ngenyathelo ukusebenza okulula ukwenza ekhaya , kwindawo yokuzivocavoca kunye nokuhamba.
Ukusebenza umsebenzi we-9-5 wedesika kunokuhlawula irhafu emzimbeni wakho ngokukhuthaza indlela yokuphila yokuhlala kunye neengxaki zempilo ukuba awuqinisekanga ngokuqinisekisa ukuba uhamba ngokwaneleyo imini yonke.
Thatha ikhefu lemizuzu emihlanu emsebenzini kule veki, kwaye uzame le mithambo ilula kwaye isebenzayo onokuthi uyenze ngokusuka kwidesika yakho!
1. Idolo elihambayo liyenyuka (iisethi ezi-2 ze-20 reps)
Ukuqala kwindawo yokuma, nyusa idolo lakho ukuya kwinqanaba le-hip. Ukuba uziva uqinile kumqolo wakho ongaphantsi, unokubamba idolo lakho kwaye ubambe.
2. Ezantsi Inja icofa inzwane (iiseti ezi-2 ze-10 reps)
Qala kwindawo yeplanga. Yenza i-push-up kwaye uye ngqo kwi-Dog ezantsi. Kule ndawo, yizisa isandla sakho kunyawo oluchaseneyo. Ukuba ii-hamstrings zakho ziziva ziqinile, unako ukugcina ukugoba okuncinci emadolweni akho.
3. I-Hamstring hip iphakamisa (iisethi ezi-2 ze-10 reps)
Qalisa kwindawo ene-squatted, indawo yokugoba. Zisa iincam zakho zeminwe kwiinzwane zakho, phakamisa isinqe sakho. Nge-rep nganye, kufuneka uzive i-hamstrings yakho ikhula.
Ukuba uyonwabele eli nqaku, unokukonwabela ukufunda malunga nalo ungazifumana phi izixhobo zokuzilolonga ekulula ukuzisebenzisa ukuze uve ukutsha ekhaya .
