Ukuba nomzimba omncane kanye nesilinganiso somzimba esihle kakhulu ukuphishekela abantu abaningi, okusho ukuthi babukeka kangcono ezingutsheni, ukuheha kwabo kuzothuthukiswa, izinga lokubukeka kwabo lizothuthukiswa, futhi abantu bazoqiniseka ngokwengeziwe.

Ngaphezu kokuzithiba ngokudla, umzimba omuhle nawo udinga ukubumba ubungqabavu, ukuvivinya umzimba kwe-aerobic kungakhuthaza umzimba ukuba ushise amafutha, futhi ukuqeqeshwa kwamandla kungaqinisa imisipha futhi kuqophe umugqa womzimba omuhle kakhulu.

Kodwa-ke, isimo sezulu sasebusika siyabanda, abantu abaningi abazimisele ukuyojima ngaphandle, futhi abanawo amandla okuya ejimini. Eqinisweni, kunezinzuzo eziningi zokuzivocavoca ebusika, njenge:
1, ukunamathela ekuzilolongeni kokuqina ebusika kungathuthukisa ukumelana nokubanda komzimba, kukhuthaze ukujikeleza kwegazi, vumela izitho zomzimba zifudumale, kuqinise i-qi negazi, ikhwalithi yokulala izothuthukiswa ngendlela engabonakali.
2, ukunamathela ekuzilolongeni kokuqina ebusika kungathuthukisa ukungatheleleki, kunciphise ukuvela kwezifo ezibandayo kanye nemfiva, kugcine umzimba uqinile, kuthuthukise inkomba yezempilo.
3. Ukunamathela ekuzilolongeni kokuqina ebusika kungakhuphula ukusetshenziswa kwamakhalori, kugcine umsebenzi womzimba umzimba wonke, kunciphise ukunqwabelana kwamafutha, futhi kunciphise nengozi yokuqongelela inyama ebusika.
I-4, ukugcizelela ukuzivocavoca umzimba ebusika kungagcina ubungqabavu bomzimba, ukuthuthukisa umkhuba wokuzithiba, ukuthuthukisa ukubekezela komzimba nokukhuthazela, ungahlangana nomuntu ongcono.

Ngakho-ke, ebusika, kubaluleke kakhulu ukuthuthukisa umkhuba wokuzivocavoca umzimba, ungavumeli umzimba endaweni yokududuza, ngaphandle kwalokho amafutha kulula ukuqoqa.
Kunezindlela eziningi zokuqina, akudingekile ukuba uphumele ngaphandle, ungavula nokuzivocavoca ekhaya, ukwazi ukwenza ezinye zesisindo somzimba, unamathele esikhathini esithile, kodwa futhi nokwandisa ukushaya kwenhliziyo, ukufeza inhloso yokushisa. fat isisindo, ukuze umzimba kancane mncane phansi.
Ukuqeqeshwa kwasekhaya kungenziwa kusetshenziswa isikhathi esincane, esingathinteki isimo sezulu, indlela yokuzivocavoca iyaguquguquka, inqobo nje uma unamathela kuyo, ungabumba isilinganiso somzimba esifanele.

Lokhu okulandelayo kwabelane ngezenzo eziyisi-7 zokuzisinda, zivocavoce njalo ngolunye usuku, ukukusiza ukuthi ukhiphe amafutha emzimbeni, uzijwayeze umzimba omuhle!
Hambisa 1: Ojeke begxuma (imizuzwana engama-20-30, qhubekela ekunyakazeni okulandelayo)

Hambisa 2: Squat ngezandla zakho (10-15 reps, hambisa umnyakazo olandelayo)

Hambisa 3: I-squat yelunge ebuyela emuva (imizuzwana engu-20-30, ukuya ekuhambeni okulandelayo)

Hambisa isi-4: Ipulangwe (bamba imizuzwana engu-30 bese uhambisa umnyakazo olandelayo)

Hambisa 5: Ukwesekwa okuseceleni (bamba imizuzwana engama-30, hambisa umnyakazo olandelayo)

Hambisa u-6: Ukugijima kwentaba (bamba imizuzwana engu-30, hambisa umnyakazo olandelayo)

I-Movement 7: Ibhayisikili eliyi-recumbent (bamba ama-reps angu-10, hambisa umnyakazo olandelayo)

Qaphela: Umjikelezo wonke wesenzo izikhathi ezingu-4-5, ukuqeqeshwa kanye ngosuku, nikeza imisipha isikhathi esithile sokuphumula, ukuze ivune umugqa wesithombe ongcono.