I-Side Fat Loss Moves - i-10 ye-Easy Exercises

indawo yesisuAmafutha aphuma kwicala lesikhumba abangela ukubonakala okubi kakhulu. Xa uqala ukutyeba, la mafutha azibonakalisa kuqala. Ukunyibilika akulula kangako. Ngomnye wamafutha okugqibela ukunyibilika kunye nokunyibilika ngenxa yemigudu emide. Nangona kunzima ukunyibilikisa la mafutha anenkani, emva kokutshintsha ukutya kwakho, uya kufumana iziphumo ezikhawulezayo kunye neentshukumo zokunyibilikisa amanqatha asecaleni. Loluphi uhlobo lwemithambo olunyibilikisa amanqatha asecaleni ngokukhawuleza? Nazi iintshukumo zokunyibilikisa amanqatha asecaleni…

I-Side Fat Melting Movements

1) Starfish

• Ngena kwindawo yeplanga esecaleni. Indawo yeplanga yecala kukulala engalweni kwaye wandise imilenze yakho ngokuthe tye.
• Emva kokulinganisa, beka unyawo olunye kwelinye kwaye uphakamise ingalo yakho emoyeni.
• Ngoku, phakamisa umlenze wakho kwaye uwumise. Kwangaxeshanye, zama ukuchukumisa inzwane yakho ngesandla uze ubuyele kwindawo yokuqala.
• Yenza ngelinye icala. Phinda amaxesha angama-15.

2)Isangqa seplanga esecaleni

• Ngena kwindawo yeplanga esecaleni njengoko kulo msebenzi ungasentla. Sondeza idolo lakho kufutshane nomgangatho. Phakamisa umlenze wakho ophezulu de ube tye kwaye uthe tye.
• Ngoku qalisa ukwenza izangqa ezikhulu ngalo mlenze.
• Zoba izangqa ezingamashumi amabini ngasekunene kunye nezangqa ezingamashumi amabini ezichasene newotshi. 
• Emva koko phinda ngelinye icala.

3) I-oblique curl

• Lala ngomqolo kwaye uphakamise imilenze yakho ngamadolo agobile de amathole athe tyaba.
• Beka isandla sakho sasekhohlo emva kwentloko yakho kwaye wolule ingalo yakho yasekunene kwicala lakho.
• Ngoku cofa ingalo yakho yasekunene emhlabeni, phakamisa icala lasekhohlo lomzimba wakho kwaye uzame ukubamba ingqiniba yakho yasekhohlo ukuya edolweni lakho lasekhohlo.
• Jika idolo lakho lasekhohlo ukuya kwingqiniba yakho yasekhohlo njengoko uphakamisa i-torso yakho yasekhohlo.
• Phinda ngelinye icala. Yenza intshukumo 10 amaxesha.

4) Goba ingqiniba

• Lala phantsi imilenze yakho ithe tye kwaye iingalo zakho zolule.
• Phakamisa imilenze kunye neengalo kwindawo yokuhlala de i-torso yakho isuke emhlabeni kwaye ulungelelanise kwi-butt yakho.
• Ukuba ukugcina imilenze yakho ngokuthe tye kungumngeni, unokuguqa ngamadolo de amathole akho axwese. Gcina esi sikhundla.
• Ngoku jikelisa i-torso yakho ngasekunene, gobela iingalo zakho zasekunene kwaye uchukumise ingqiniba yakho yasekunene phantsi.
• Gobela ngasekhohlo kwaye ubambe ingqiniba yakho yasekhohlo phantsi.
• Qhubeka utshintsha. Yenza i-20 reps.

5) Unxantathu kunye needumbbells

• Yima ubanzi iinyawo zakho. Jika unyawo lwakho lwasekhohlo uye ekhohlo kwaye unyawo lwakho lwasekunene phambili.
• Bamba ii-dumbbells kwisandla sakho sasekunene. Musa ukusebenzisa i-dumbbell enzima kwaye wolule ingalo kancinci ecaleni.
• Ngoku ngqiyame kwicala lasekhohlo kwaye uzame ukufikelela emgangathweni ngesandla sakho sasekhohlo.
• Ngaphandle kokutshintsha indawo, zithobe ngokuphantsi kangangoko, ugcine umqolo wakho uthe tye.
• Yenza uphindaphindo lwe-15 kwicala ngalinye.

6) I-mermaid

• Lala ngecala lakho lasekunene imilenze yakho iqonde kunye neenyawo kunye.
• Gcina imilenze phambili kancinci, ungqiyame esidleleni sakho, hayi esinqeni sakho.
• Phakamisa imilenze yakho phezulu kangangoko kwaye uyihlise ezantsi.
• Yenza i-15 reps.

7) Ukuphakamisa umlenze

• Lala ngomqolo iinyawo zakho zithe tyaba phantsi.
• Beka isandla sakho phantsi kwesinqe sakho kwaye ugcine imilenze yomibini ilungile.
• Phakamisa imilenze yakho phezulu kangangoko kunokwenzeka kwaye uyihlise ngasemva ngaphandle kokuchukumisa umhlaba. Hlala uthe tye imilenze yakho.
• Yenza i-15 reps.

8) Ukuphakamisa i-Hip

• Ngena kwindawo yeplanga. Kwesi sikhundla, lala ngobuso phantsi kwi-mat. Ngenkxaso yeengqiniba zakho kunye neenzwane, phakama kancinci usuka emethini.
• Emva kokuba uzinzile, beka isandla esinye kwi-hip yakho kwaye uqale ukuphakamisa i-hip yakho ephantsi phezulu nangaphantsi.
• Yenza uphindaphindo lwe-15 kwicala ngalinye.

9) I-dumbbell side curl

• Thatha i-dumbbell kwisandla ngasinye kwaye ume ngeenyawo zakho ububanzi be-hip-widdi ngaphandle.
• Fumana ephantsi kangangoko ukusuka esinqeni sakho ukuya kwicala lakho lasekhohlo kwaye kwangaxeshanye uphakamise iingalo zakho kwi-arc phezu kwentloko yakho njengoko ugoba.
• Gcwalisa kwaye uphinde ngelinye icala.
• Qhubeka utshintsha. Yenza i-20 reps.

10) I-Abdominoplasty

• Yima iinyawo zakho ziqelelene kwaye i-abs yakho iqinile.
• Gobela phambili imilenze yakho nkqo kwaye uhambe phambili ngezandla de ube kwindawo yeplanga.
• Goba idolo lakho lasekunene kwaye uzame ukubamba ingqiniba yakho yasekunene.
• Ngoku beka idolo lakho kwaye ubambe isifuba sakho.
• Ngoku yithathe uye ekhohlo kwaye uchukumise ingqiniba yakho yasekhohlo.
• Qinisa umlenze wakho kwaye uphinde ngomlenze wakho wasekhohlo.
• Qhubeka utshintsha. Yenza i-15 reps.

Umthombo: 1