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Chaitra Navratri 2021: Umhla, iMuhurta, izithethe kunye nokubaluleka kwalo mnyhadala Ungaphoswa
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Ngaba uneentloni zokunxiba iitanki okanye iilokhwe ezingenamqolo ngenxa yamafutha angasemva? Ukuba ewe, sithembe xa sisithi uninzi lwabasetyhini kule mihla bajongene nengxaki ye-back bra bulge. Qhubeka ufunda eli nqaku ukuze wazi ngakumbi malunga nokuqhobosha okunokukunceda ulahle amanqatha abuyayo.
Izinto ezininzi ezinje ngokuhlala iiyure ezinde phambi kwekhompyuter, ukungabikho kwexesha lokuzilolonga, imikhwa engeyiyo, njl.njl., Kungakhokelela ekufumaneni kwamafutha kwindawo yangasemva. Oku kunokuchaphazela ukuma komntu kwaye kukhokelele kwiingxaki ezinzima zomqolo.
Ngethamsanqa, le yenye yeengxaki ezinokuthi zijongane noncedo lokuzilolonga ekujoliswe kuko. Ukomeleza imithambo ejolise kwimisipha yangasemva kufuneka ibandakanywe kwinkqubo yemihla ngemihla yokuziqhelanisa nokubiza i-adieu kumanqatha abuyileyo.
Namhlanje, silukhuphile uluhlu lwee-7 zokuzilolonga ezinokukunceda ulahle amanqatha abuya umva ngokulungileyo.
Zama le mithambo isebenzayo ukuze ufumane umva oneethoni efanelekileyo owawusoloko unqwenela ngayo.
Qaphela: Ukuba ukhe wahlupheka ngenxa yokulimala okanye okwangoku unempilo, kuya kufuneka ujonge kugqirha kunye nomqeqeshi ngaphambi kokuba uqalise ukuzilolonga.
1.Ukuqhuba komatshini wokuqhuba:
Ukuqhuba umatshini wokuqhuba ngumatshini osusa ikhalori ekufuneka ubandakanyiwe kuqeqesho lwakho lwemihla ngemihla ngaphandle kokusilela. Ukwenza lo msebenzi, kuya kufuneka ubethe umthambo. Kodwa sithembele, lo msebenzi uzilungele, ngakumbi ukuba unqwenela ukulahla amanqatha abuyayo. Ngapha koko, ayisiyiyo kuphela i-fat back, lo msebenzi ulungile ekomelezeni amazantsi kunye nomqolo ongaphezulu.
2. Ukuzilolonga kweTYI:
Ukuzivocavoca kwe-TYI kunokwenziwa ngokulula kwinduduzo yekhaya lakho. Into oyifunayo kukuzilolonga. Lala phantsi emethini ejonge phantsi uze wolule iingalo zakho ngaphezu kwentloko uze ubeke umzimba wakho ngohlobo loonobumba T, Y kunye nam.
3. IPlanko yokuPhakamisa ingalo:
Le nguqulo yeplanki ilungele ukuqhumisa inqatha ngasemva kunye nokomeleza izihlunu zangasemva. Ukwenza lo msebenzi kunokuba lula. Okokuqala, ngena kwiplanga eliqhelekileyo kwaye emva koko uphakamise ingalo yakho yasekhohlo ngendlela ehambelana nomgangatho. Emva koko, phinda okufanayo ngesandla sasekunene. Yenza oku yonke imihla ngasemva okuhle.
Tsala:
Ukutsala kuhle kakhulu kumzimba wakho ongasentla. Ukuzivocavoca okunamafutha kuya kukunceda ufumane umzimba ophakamileyo onethoni, ukuphucula ukuma kwakho kunye nonyamezelo. Lo msebenzi wokulahla amanqatha asemva yeyona nto uyifunayo.
5. UTricep Kickbacks:
Xa kufikwa ekupheliseni amafutha emva, iitricep kickbacks zingangqineka zisebenza kakhulu. Uya kufuna iidumbbells ukwenza lo msebenzi. Okokuqala, gobela umzimba wakho phambili ngokugcina umqolo wakho uthe tye kwaye amadolo egobile kancinci. Ke, ngelixa ubambelele kwiidumbbell, khaba ingalo yakho emva koko uyibuyise. Phinda oku imihla ngemihla ukuze ufumane iziphumo ezikhawulezileyo.
6. IiPushups:
Akukho luhlu lokuzivocavoca olunokuze luphelele ngaphandle kokukhankanywa kolu vavanyo lusebenzayo ngokusebenzayo kumanqatha angasemva. Faka lo msebenzi wokuzonwabisa unamafutha kwindlela yakho yemihla ngemihla yokuziqhelanisa nokuthambisa amagxa akho kwaye wenze ukuba ulahle amanqatha.
7.Imiqolo ethe tye:
Imigca ethe tye ikwajongwa njengesebenzayo kakhulu ekupheliseni amafutha emva. Lo msebenzi ujolise kwindawo ephezulu yangasemva, i-biceps kunye namagxa. Isebenza kakuhle xa isenziwa ngee-dumbbells kwaye xa isenziwa kabini yonke imihla.
