1. Ukutsiba kwintambo
Sele ndibhale ukuba ukutsiba kwintambo kubaluleke kakhulu. Izibonelelo eziqinileyo - zitshisa iqhekeza leekhalori, zomeleza inkqubo yentliziyo, yomeleza imilenze ne-esile.
Ngaba utsiba kakuhle? Zama ngokukhawuleza, okanye ezinye iintlobo zetsipha. Ukuba kwiholo, ndingakubukela ngonaphakade, indlela iibhokisi zebhokisi zalapha ekhaya xhuma ngayo kwintambo, ezazingaphumi. Ndinqwenela ukuba ndifunde ukugxuma okuhle.
Ukuba unokutsiba ngaphandle kwekhefu kangangemizuzu eli-10, emva koko uyinkanyezi. Imizuzu engama-20? UnguThixo!
2. I-Cardiotranss
Ndiyaphinda, amanqatha atshiswa, izihlunu zeza ethonini, imeko inyuka yonke imihla.
3. Sebenzisa.
Ndiyinto yokutshixiza ngokuqhutywa kukukhawulezisa - oku kutshisa kakhulu amanqatha kwaye ukuthoba izihlunu zemilenze nababingeleli.
4. Izitepsi
Ngaba ufuna ngokwenene iesile elifanelekileyo? Sebenzisa izinyuko. Kuya kufuneka uyenze ngomkhwa wakho wemihla ngemihla.
5. Uqeqesho lwamandla
Izihlunu zakho ezijijekileyo kufuneka zisebenze!
6. Gcina ibha
Imizuzwana engama-30, umzuzu, zimbini, ezintlanu. Ngaba uziva uvutha esiswini nababingeleli?
7. Ukubanjwa emlenzeni
Ndicebisa ngemipu eguqulweyo. Khumbula, esikolweni kwimfundo yomzimba? Zingaphi izihlandlo ekufuneka zenziwe kwi-5-ka?
8. Faka iPlie
Yimani ngqo. Iwathintela amahlombe amancinci, isokisi ifakwe. Ngenxa yoku kubekwa kwemilenze, iibhutsi zilayishwe kakuhle.
9. Ibhulorho edityanisiweyo
Yamkela, ayiyenzanga isebenzise i-7 iminyaka))) bendidla ngokwenza nge-dumbbells. Kodwa yayikukuzilolongo kwaye i-mahiye yandinceda ukuba ndenze iesile, elingazange le nto. Ulele phantsi, gobe amadolo kwaye uphakamise i-pelvis.
10. I-fucks
Oh Thixo wam! Onjani wona ukuzilolonga okukhulu kwezi zilungisi. Ukuzilolonga kakuhle ngeenyawo kunye neebhotile. Ndihlala ndenza uhlaselo emva kwe-squat, ngentamo engenanto okanye ixhonywe kwi-Pyaterochka. I-10 yevoti emlenzeni ngamnye, emva koko kwakhala kwangoko. Impilo entle emva :)
11. I-fucks kumaqela
Omnye weyona mithambo ilungileyo yamathanga. Cacisa indlela yokwenza?
12. Ukutsiba ngaphandle
Ukuzilolonga kakuhle. Ndiyayenza. Yomile nje kwayeatsiba phezulu. Phinda amaxesha amaninzi kumqolo kangangemizuzu eli-15.
13. Ukulibaziseka kwinqaku
Xa usenza umgxeki okanye umqolo, emva koko uzame ukulibazisa kwindawo engezantsi kwimizuzwana engama-30, ukutshisa. Ngaba ngentsingiselo kwaye ungabali imizuzwana engama-30, ngcono ubeke ixesha kwaye uzame ukungacingi malunga nexesha.
14. Zolile
Ukolula emva koqeqesho kubaluleke kakhulu. Emva kokuba amandla owadinga ukutsala izihlunu zemilenze kunye neebhulethi. Ukuba ufuna iesile eligqibeleleyo, emva koko ufumane isikolo esihle okanye utitshala ePilates okanye i-yoga.
Umbhali wombhali unokufumaneka apha.