Nangona abantu abaninzi beqala ukwenza umkhwa wokuya kwindawo yokuzivocavoca, uninzi lwabo lukhetha ukuzilolonga ekhaya ngenxa yomsebenzi wabo oxakekileyo nobomi.Nangona kunjalo, ngaphandle kweepilisi ze-barbell, ii-kettlebells kunye nezinye izixhobo zemidlalo, sinokufezekisa njani umphumo woqeqesho kunye nokuqina?
UToshihiro Mori, umongameli weJapan Body Exploration Co., uthe naye uxakekile, kodwa nesitulo sinokusetyenziswa ukuqeqesha izihlunu zakhe ngexesha lakhe.
UMori ukhankanye ukuba abantu abafumana ubunzima bezihlunu ngoqeqesho lwamandla baya konyusa izinga labo le-basal metabolic kunye nesixa seekhalori abazidla ngokwendalo yonke imihla, besenza ukuba kube nzima ukwakha ubunzima bezihlunu.Ngokusekelwe kumava akhe obuqu, uMori wazisa indlela yokomeleza uqeqesho olungundoqo ngezitulo, kuquka amaqela amabini okuzivocavoca adla ngokuwasebenzisa.Ukuba udiniwe emsebenzini, luluvo oluhle ukwenza iseti enye okanye ezimbini ngexesha lakho lekhefu.
Hambisa i-1: ukongezwa komlenze ongundoqo
Sebenzisa isitulo ukuze usebenze i-abs kunye namathanga, ngakumbi i-rectus abdominis kwaye udlulele kwi-quadriceps (imisipha yangaphambili yethanga) ukuqinisa isisu esisezantsi.Nangona le ntshukumo ibonakala incinci, eneneni inesiphumo esihle sezemidlalo.
Inyathelo loku-1 hlala esitulweni, ubambe umgca wesitulo ngezandla zombini, uphakamise iinyawo zakho phezulu kwaye ugobe amadolo akho ngokukhawuleza.
Inyathelo lesi-2 Yandisa amadolo akho phambili, ugcine imilenze yakho idada kwaye ungathinti umgangatho, emva nangaphambili amaxesha angama-10 ngokulandelelana.
Hambisa 2: isinqe siyadada
Lo ngumsebenzi ongundoqo onokuzama kwiofisi ngamaxesha aqhelekileyo, kwaye ubuncinane iiseti ze-1-2 zokuziqhelanisa yonke imihla, isisu siya kuba nemvakalelo enamandla.Kufuneka kuqatshelwe ukuba xa amadoda enza le ntshukumo, kulula ukusebenzisa amandla engalo ukuphakamisa umzimba, kwaye ukunyakaza okuchanekileyo kukusebenzisa amandla esisu, ukwenzela ukuba uzive ukuvuselela undoqo.
Inyathelo 1 hlala esitulweni izandla zakho emacaleni.
Inyathelo lesi-2 Phakamisa isinqe sakho esitulweni kwaye wandise umva wakho phambili ukulinganisa iziko lakho lomxhuzulane.
Oko kuphelele kwindlela yokunciphisa isitulo seofisi.Kodwa ufuna isitulo seofisi esikhuselekileyo nesithembekileyo njengezixhobo zakho zokubhitya ngexesha lekhefu lakho emva kokusebenza.Isitulo se-ofisi ye-GDHRO iya kuba yeyodwa oyifunayo.
Uyilo olungakumbi lweofisi, wamkelekile ukubhekisa iwebhusayithi ye-GDHRO:https://www.gdheoffice.com
Ixesha lokuposa: Dec-11-2021