Ukuba nomzimba omncinci kunye nomlinganiselo obalaseleyo womzimba kukufuna abantu abaninzi, oku kuthetha ukuba bakhangeleka ngcono kwiimpahla, umtsalane wabo uya kuphuculwa, umgangatho wabo wenkangeleko uya kuphuculwa, kwaye abantu baya kuzithemba ngakumbi.

Ukongeza ekuziqeqesheni ngokutya, umzimba olungileyo ukwafuna ukubumba ukomelela, umthambo we-aerobic unokukhuthaza umzimba ukuba utshise amanqatha, kwaye ukuqeqeshwa kwamandla kunokomeleza izihlunu kunye nokukrola umgca womzimba ogqwesileyo.

Nangona kunjalo, imozulu yasebusika iyabanda, abantu abaninzi abafuni ukuphuma ngaphandle, kwaye abanawo amandla okuya kwindawo yokuzivocavoca. Ngapha koko, zininzi izibonelelo zokuzilolonga ebusika, ezinje ngale:
I-1, ukubambelela kwimithambo yokuqina ebusika kunokuphucula ukumelana nokubanda komzimba, ukukhuthaza ukujikeleza kwegazi, vumela amalungu ukuba afudumale ngokukhawuleza, aqinise i-qi kunye negazi, umgangatho wokulala uya kuphuculwa ngokungenakubonwa.
2, ukubambelela kwi-fitness exercise ebusika kunokuphucula ukugonywa, ukunciphisa ukuvela kwebanda kunye nesifo somkhuhlane, ukugcina umzimba oqinileyo, ukuphucula isalathisi sezempilo.
3. Ukubambelela kwimithambo yokuqina ebusika kunokunyusa usetyenziso lweekhalori, kugcine i-metabolism yomzimba, ukunciphisa ukuqokelelwa kwamafutha, kunye nokunciphisa umngcipheko wokubamba inyama ebusika.
I-4, ukugxininisa kwi-fitness exercise ebusika kunokugcina amandla omzimba, ukuphuhlisa umkhwa wokuziqeqesha, ukuphucula umonde womzimba kunye nokunyamezela, unokuhlangabezana nokuzimela okungcono.

Ngoko ke, ebusika, kubaluleke kakhulu ukuphuhlisa umkhwa wokuzivocavoca umzimba, ungavumeli umzimba kwindawo yokuthuthuzela, ngaphandle koko amanqatha kulula ukuqokelela.
Zininzi iindlela zokomelela, akufuneki uphumele ngaphandle, unokuvula umthambo ekhaya, ukwazi ukwenza ezinye iintshukumo zobunzima bomzimba wakho, ubambelele kwixesha elithile, kodwa nokunyusa izinga lentliziyo, ukufezekisa injongo yokutshisa. ubunzima bamafutha, ukuze umzimba ubhitye kancinci kancinci.
Uqeqesho lwasekhaya lunokwenziwa kusetyenziswa ixesha elincinci, elingachatshazelwa yimozulu, indlela yokuzivocavoca iguquguqukayo, ukuba nje unamathela kuyo, unokubumba umlinganiselo ofanelekileyo womzimba.

Ezi zilandelayo zabelana ngezenzo ezi-7 zokuzilinganisa, sebenzisa yonke imihla, ukukunceda ulahle amanqatha omzimba, uziqhelanise nomzimba olungileyo!
Hambisa 1: Ukutsiba iijack (imizuzwana engama-20-30, yiya kwintshukumo elandelayo)

Hambisa isi-2: Squat ngezandla zakho (i-10-15 reps, yiya kwintshukumo elandelayo)

Shenxisa 3: Umva lunge squat (20-30 imizuzwana, ukuya kwintshukumo elandelayo)

Hambisa isi-4: Iplanga (bamba imizuzwana engama-30 kwaye uye kwinyathelo elilandelayo)

Hambisa isi-5: Inkxaso yecala (bamba imizuzwana engama-30, uye kwinyathelo elilandelayo)

Hambisa isi-6: Ukubaleka kwentaba (bamba imizuzwana engama-30, uye kwinyathelo elilandelayo)

Intshukumo yesi-7: Ibhayisekile ejikelezayo (bamba iireps ezili-10, uye kwintshukumo elandelayo)

Qaphela: Umjikelo wesenzo uphela 4-5 amaxesha, ukuqeqeshwa kanye ngosuku ngalunye, kunika izihlunu ixesha elithile lokuphumla, ukuze uvune umgca ongcono we-figure.