Ukufaneleka akulona nje uhlobo lokuzilolonga, kodwa kunye nokubonakalisa isimo sengqondo sobomi. Umthambo wokuzilolonga ufuna ukubila kwaye ngumlo ochasene nokungashukumi komzimba. Ngokuhamba kwexesha, uya kuqalisa ukuva ulonwabo lokuqina, oluthi ngokuthe ngcembe luguquke lube ngumkhwa wokuphila, ukonwabela umlutha. 

Ukubambelela ixesha elide kwimpilo kunokufumana inzuzo eninzi, kungekhona nje ukwenza umzimba wethu ube namandla, ukuxhathisa ukuhlasela kwezifo, kodwa nokukhuthaza ukuvuselelwa kweeseli kunye nokuxhathisa izinga lokuguga.

Eyona nto ibaluleke kakhulu kukuba umthambo wokuqina komzimba unokuphucula i-metabolism yomsebenzi, unqande ukuqokelelwa kwamafutha, kwaye uphucule ubunzima bezihlunu, usinceda ukuba senze umzobo omkhulu.

Ukuba ufuna ukomelela, kodwa ungazi ukuba ungaqala phi umthambo, kuyacetyiswa ukuba uqale kuqeqesho lobunzima bomzimba wakho, akufuneki uphume, sebenzisa ixesha elichithakeleyo ekhaya unokuvula umthambo, amava okubila, ukutshisa amanqatha, ilungele kakhulu abasebenzi baseofisini kunye nabafundi.

Izenzo ezi-7 ezisebenzayo zokunciphisa amanqatha kunye nokwandisa izihlunu, unokusebenzisa iqela lezihlunu zomzimba, ngelixa uphucula inqanaba le-metabolic, ukuze ube nomgca womzimba oqinileyo emva kokuncipha.

Isenzo 1, ukutsiba iijacks, esi senzo sinokunyusa ngokukhawuleza izinga lokubetha kwentliziyo, kusebenze iqela lezihlunu zomzimba, vumela umzimba ube kwimeko yokutshisa amafutha.

Isenzo se-2, ukuphakama komlenze ophezulu, le ntshukumo inokusebenzisa iqela leemisipha ezisezantsi, ukuphucula ukuguquguquka kwamalungu.

Isenzo sesi-3, i-push-ups, esi senzo sinokusebenzisa iingalo, izihlunu zesifuba, izihlunu zamagxa, zimise umgca welungu eliphezulu elijongeka kakuhle.

Isenzo se-4, i-flat jumping jacks, esi senzo sinokusebenzisa iqela eliphambili le-muscle, ukuphucula ingxaki yeentlungu zentlungu, ukudala ukuma okuthe tye.

Isenzo se-5, ukunyuka okuqhelekileyo, esi senzo sinokusebenzisa iqela le-muscle yesisu, simise umgca wesisu.

Isenzo sesi-6, i-squat, esi senzo sinokusebenzisa umlenze we-buttock, ukuphucula ukumila kwempundu, ukubumba imilenze eqinile, ukudala igophe elihle lomlenze we-buttock.

Isenzo sesi-7, i-lunge squat, esi senzo kuphuculo lwe-squat, kodwa kunye nokuphucula amandla okulinganisa, ukuqinisa ukuzinza kwemilenze ephantsi, umphumo wokuzivocavoca ungcono kune-squat.

Isenzo ngasinye senziwa imizuzwana engama-20-30, kwaye ke iqela elilandelayo lesenzo liphumla imizuzwana engama-20-30, kwaye umjikelo wonke wesenzo yimijikelezo emi-4-5.