Abesifazane abaningi bangathanda ukwenza ukuqina, kepha ngeke bahlangane nganoma iyiphi indlela ngomoya noma ngeke bathole isikhathi sokuya ehholo. Eqinisweni, kunezinto eziningi ezilula zokuzivocavoca ezizosiza ukugcina imizimba yazo efomini ngisho nasekhaya.
1. Ama-squats
Kuyadingeka ukukhumbula ngokushesha - udinga ukudla ngesisindo esingeziwe, futhi ukwenze ngemilenze ebanzi. Udinga ukuthatha ama-dumbbells, ubacindezele emzimbeni ngezansi kwentamo, bese uhlale phansi, wethula ukuthi uhlale esihlalweni. Ngesikhathi esingezansi se-elbows, idolo kufanele lithinte. I-squat - "inkosi" yazo zonke izivivinyo, ikakhulukazi lezo eziklanyelwe imilenze nendawo ye-hip, ngoba nayo yonke imisipha yomzimba ophansi iyabandakanyeka.2. Ama-fucks
I-Lunge ibukeka njenge-squat, futhi imisipha efanayo iyabandakanyeka kukho. Kepha lokhu kuwukuzivocavoca umlenze owodwa, hhayi kubo bobabili. Kuyadingeka ukwenza igxathu phambili ngonyawo olulodwa bese uhambisa sonke isisindo kulo mlenze, ngemuva kwalokho ubuyela ekumisweni.
3. Hinge
Lo msebenzi olandelayo uhlose ukuthuthukiswa kokuhamba kwamalunga asuselwa ku-pelvic, futhi ungasebenzisa futhi ama-dumbbells. Imilenze "ku-hinge" isidingo sokuqhubeka nobubanzi bezinkalo, ngenkathi uncika phambili, ebambe umzimba ngokufana emhlabathini, futhi izandla zihambisana namadolo. Ukwenza umsebenzi, kuyadingeka ukuzama ukushintsha ama-blade, njengoba kuzoqinisa wonke umhlane, kanye nemisipha yama-biceps.4. Tanya-donsa
Lo msebenzi ulingisa ukusunduza. Udinga ukulala emhlane wami, ubambe ama-dumbbells esifubeni. Emva kwalokho, sehlukanisa izandla ngezimbungulu ziye ezinhlangothini ukuze zitholakala ngokufana naphansi. Lokhu kuyindlela engcono kakhulu yemisipha yomzimba ophezulu, kufaka phakathi amabele, amahlombe kanye nama-triceps.
5. Ukuthwala
Kungabonakala njengokuzivocavoca okulula kakhulu, kepha kusebenza kakhulu, yize kuneqiniso lokuthi abantu abaningi bayakushaya indiva. Konke kulula - udinga ukuthatha isisindo ngakolunye uhlangothi, bese wenza kancane kancane izinyathelo eziyi-15-20, bese ujikisa emuva wenze okufanayo, uguqule isisindo esinye isandla. Kuyasiza ekuqiniseni umgogodla, futhi kuyasiza ekuxhumaneni.
Zonke lezi zivivinyo zingenziwa ngesisindo esikhulu noma esingaphansi, kanye nokuthatha inombolo kanye nejubane leminyaka, ngokuya ngeminyaka yazo nobudala.