Kwiimeko, xa undwendwela indawo yokuzivocavoca ayinakwenzeka, akunakwenzeka ukuphosa uqeqesho nakweyiphi na imeko, kuba ihlala inexesha elincinci ngaphambi kwehlobo. Siza kukuxelela indlela yokuthatha indawo yokulinganisa ekhaya.
Iidumbbells
Elinye yekhaya elidumileyo lekhaya liyibhotile yeplastiki elizaliswe ngamanzi. Umthamo weebhotothi uxhomekeke kumthwalo wakho oqhelekileyo: abaqalayo kufuneka baqale ngomthamo weelitha ze-0.5. Ukuba ufuna ukwenza umsebenzi ufezeki ngakumbi, gcwalisa ibhotile ngaphandle kwamanzi, kwaye isanti yemisi, ke umthwalo kwimisitho uya kongeza izihlandlo ezininzi. Ukuba akukho santi isesandleni, ityiwa yesiqhelo ifanelekile.
Umthwalo kwi-mexicine
Umatshini owuthandayo owuthandayo wokushicilela ungatshintshwa ngepini eqhelekileyo yokuhamba ngenqwelomoya. Umatshini wokusebenza ekhaya uya kubonelela ngomthwalo ogqwesileyo kumaphephandaba. Ukongeza, uya kusebenza izihlunu zezandla, isifuba, imilenze kunye ne-bus. Ngaphambi kokusebenzisa ividiyo enjalo, qiniseka ukuba ubeka irabha yerabha phantsi kwayo.
Senza umthambo, sime emadolweni akho, ukubuyela umva, ukubamba izihlunu kwixinzelelo.
Sukuyiyeka indlela eya emzimbeni wephupha
Ifoto: www.splash.com.
Umthwalo weSithsaba esifubayo
Siya kudinga kuphela iitawuli ezimbalwa, ngoncedo lwabo sisenza umthambo "wiring". Sibeka iitawuli phantsi, yiya emadolweni akho, ubeke izandla phezu kwetawuli. Ngexesha lokutyhala sitsalela izandla emacaleni (igoba imingxunya kwaye iqhube ngezandla zakho emacaleni), emva koko sibuyele kwindawo yayo yoqobo.
Umthwalo kwi-mexicine
Eyona nto inokwenzeka, awunamali ekhaya ukuze wenze imithambo kumaphepha-matshini, kodwa kulula ukuyibuyisela ngomqamelo okanye ibhola. Sikhetha umqamelo ngeentsiba, njengoko inzondelelo ayikhuthazwanga kwezovavanyo. Lungisa umva wakho, thatha ibhola okanye umqamelo ngesandla. Ukuguqula indawo yokuhlala, ukuncama ngomqamelo okanye ibhola emlenzeni, hlula kwelinye icala kwaye iphakamise iqokobhe kwinqanaba leliso. Ukubuyela kwisikhundla sayo sokuqala. Sebenzisa umthambo, unokukhawuleza ukususa "imiphanda".
Umthwalo weSihlulo seNdawo
Izandla ezikufanele ukunikela ingqalelo ekhethekileyo, kuba sihlala sibabala ngazo, kwaye ngaphandle kwendawo ebekiweyo ayiyi kuqwalaselwa. Ukwenza umthambo, kufuneka sofa rhoqo. Ngayo, senza i-pushups ibuyela kwi-triceps. Siphelelwe ngumqolo wakho kwisofa, seka izandla zakho emphethweni, sigcina imilenze eqingqiweyo ngaphambili. Kwezi meko, sithoba i-pelvis, edlula ngendlela kwaye eguquguquka izandla zakho. Siphinda umthambo izihlandlo ezili-15.