Uninzi lwabasetyhini bangathanda ukwenza ukomelela, kodwa abayi kuqokelelwa nangayiphi na indlela nomoya okanye abayi kuthi bafumane ixesha lokuya kuloo holo. Ngapha koko, kukho inani lemithambo elula eya kunceda ukugcina imizimba yabo kwimo yawo nasekhaya.
1. I-squats
Kuyimfuneko ukukhumbula ngokukhawuleza-kufuneka utye ngesisindo esongezelelweyo, kwaye uyenze imilenze exhaphakileyo. Kuya kufuneka uthathe ii-dumbbells, uzicinezele emzimbeni ngaphantsi nje kwentamo, emva koko uhlale phantsi, uthembele ukuba uhlale esitulweni. Kwindawo esezantsi ye-elbows, idolo kufuneka lichukumise. I-squat - "uKumkani" wazo zonke iindawo, ngakumbi ezo zenzelwe imilenze kunye nendawo ye-hip, kuba yonke imisipha yomzimba ongezantsi ibandakanyekile.2. I-fucks
I-lounge ijongeka ngathi yi-squat, kwaye imisipha efanayo ibandakanyeka kuyo. Kodwa lo ngumthambo womlenze omnye, kwaye hayi kubo bobabini. Kuyimfuneko ukwenza inyathelo ukuya phambili ngonyawo olunye kwaye uqhubeke nobunzima bakho kulo mlenze, emva koko ibuyela ekumeni.
3. IHinge
Lo msebenzi ulandelayo ujolise ekuphuhlisweni kokuhamba kwamalungu asekwe kwi-pelvic, kwaye unokusebenzisa i-dumbbells. Imilenze kwi "hinge" kufuneka iqhubeke kububanzi besinqe, ngelixa ithe tyaba, ibambe umzimba ngokufana emhlabeni, kwaye izandla zihambelana emadolweni. Ukwenza umthambo, kubalulekile ukuzama ukutshintsha amabala, njengoko kuya komeleza yonke imva, kunye nezihlunu zeebiceps.4. UTanya-Tsa
Lo msebenzi uxelisa ukutyhala. Kufuneka uxoke emqolo, ubambe iidumbbells kanye esifubeni. Emva koko, siyabhawula izandla nge-dumbbell ukuya emacaleni ukuze babe nabemi kunye ne-triceps parallel. Lo ngowona msebenzi ubalaseleyo kwimisipha yomzimba ophezulu, kubandakanya amabele, amagxa kunye ne-triceps.
5. Ukuthwala
Kusenokubonakala ngathi yeyona nto ilula ukuzilolonga, kodwa isebenza kakuhle, ngaphandle kwento yokuba abantu abaninzi bayayityeshela. Yonke into ilula- kufuneka ithathe ubunzima ngesandla esinye, emva koko yenza amanyathelo ali-15 ukuya kwangama-20, emva koko ubuyele kwaye wenze ubunzima obunye. Kuyanceda ukomeleza umqolo, kwaye kuyanceda ekunxibelelaneni.
Yonke le mithambo inokwenziwa kunye nobunzima obukhulu okanye obuncinci, kunye nokuthatha inani kunye neendlela zendlela, ngokungqinelana nobudala kunye namandla abo.