Ukunciphisa Ubunzima kunye neeNtshukumo zokuSebenza ngohlobo loMzimba

Ukuzilolonga kubaluleke kakhulu ekulahlekeni kobunzima obusempilweni. Ukuze unciphise umzimba, kuyimfuneko ukufumana ukutya okunokulinganisela kunye nemikhwa eqeqeshekileyo yokuzivocavoca. Ngokuqinisekileyo, kufuneka uqhubeke nalo mkhwa emva kokulahlekelwa ubunzima kwaye ungavumeli ubunzima olahlekelwayo bubuye.

Kuya kufuneka wenze ngononophelo iintshukumo zokuzilolonga eziphucula ukusebenza kwengqondo kwaye ulawule ukuphefumla kunye nokujikeleza kwegazi, kwaye ngenxa yoku, kufuneka ukhethe umthambo olungele uhlobo lomzimba wakho. 

Iindidi zomzimba zihlelwa ngeendlela ezintathu ezahlukeneyo: iapile, ipere kunye nebhanana. Ngokolu luhlu "Umthambo wohlobo lomzimba we-apile", "umthambo wohlobo lomzimba wepere", "umthambo wohlobo lomzimba webhanana" kwaye ke makhe sijonge indlela omawuyenze ngayo le mithambo kuhlobo ngalunye lomzimba.

Ukunciphisa Ubunzima Ukuzivocavoca NgokoMzimba woMzimba

Intshukumo yesitulo

Umzimba wakho uthe tye, imilenze yakho ububanzi begxalaba ngokuhlukana, izandla zakho ngasemva kwentamo yakho, guqa amadolo akho phambili kwaye uphakame kwaye uwe. Yenza le ntshukumo ngaphandle kokuphazamisa ukuma okuthe tye komzimba wakho.

Ukuzolula

Umlenze wakho wasekunene kufuneka ugobe kancinci emadolweni, unyawo lwakho lube phantsi, kwaye iinzwane zakho zijonge phambili. Umlenze wakho wasekhohlo kufuneka ube emva kwakho, woluliwe, intende yonyawo lwakho emhlabeni, iinzwane zakho zibheke phambili, kunye nezandla zakho esinqeni sakho.

Ngaphandle kokuphazamisa ukuma komzimba wakho, phakamisa intende yonyawo lwakho lwasekunene ukusuka emhlabeni. Qhuba idolo lakho lasekunene phambili kunye nesinqe sakho.

Kwangaxeshanye, ngaphandle kokuthatha inzwane yakho yasekhohlo emhlabeni, guqa idolo lakho lasekhohlo kwaye ulisondeze kumhlaba ngokusemandleni kwaye ubuyele kwindawo yokuqala.

iNyulo yokuBhexa

Uya kufuna isitulo kule ntshukumo. Umzimba wakho kufuneka uthe tye, imilenze yakho ivaliwe, iingalo zakho emacaleni, kwaye isitulo kufuneka sibe kwicala lakho lasekhohlo, malunga nobude bomlenze omnye.

Yandisa umlenze wakho wasekhohlo kwicala ukuze unyawo luhlale esitulweni. Ingalo yakho yasekunene kufuneka yolulwe ecaleni komzimba wakho, kwaye ingalo yakho yasekhohlo kufuneka yolulelwe phezu komlenze wakho wasekhohlo.

Ngelixa usolula i-torso yakho ukusuka esinqeni ukuya kwicala lasekhohlo, yolula ingalo yakho yasekhohlo phambili. Kwangaxeshanye, thoba ingalo yakho yasekunene engqinibeni kwaye uyitsalele ekhwapheni ngaphandle kokuphulukana nokunxibelelana nomzimba.

Gobela umzimba wakho kwicala lasekunene ngelixa uthoba ingalo yakho yasekunene.Kwangaxeshanye, tsala ingalo yakho yasekhohlo inyuke iye ekhwapheni ngaphandle kokuphulukana nomzimba kwaye ungayigobi engqinibeni, emva koko ubuyele kwindawo yokuqala.

Triceps Ukuzivocavoca

Hlala ngempundu yakho phantsi, amadolo agobile, iintende zeenyawo zakho phantsi, iingalo zolule emva kwamagxa, iintende ziphantsi, iincam zeminwe zijonge ngasemva.

Njengoko ugoba iingqiniba zakho ngasemva, tsalela isisu sakho ngaphakathi. Njengoko uqinisa iingqiniba zakho, tyhala isisu sakho ngaphandle.

Ukuzilolonga Kwamagxa

Le ntshukumo kufuneka yenziwe nge-2 dumbbells. Umzimba wakho kufuneka ume ngokuthe tye, imilenze yakho kufuneka ihlukane ngamagxa, iingalo zakho kufuneka zigobe engqinibeni kwaye zisondele emzimbeni, iintende zijonge phambili kwinqanaba lamagxa, kwaye iidumbbells kufuneka zibe sesandleni sakho. Yandisa iingalo zakho phezulu kwaye ubuyele kwindawo yokuqala.

Ukuzilolonga kwesifuba

Kufuneka wenze intshukumo nge-dumbbells ezi-2. Kufuneka ulale ngomqolo phantsi, imilenze yoluliwe, iingalo ezigobileyo kwi-elbows kwinqanaba lesifuba, iintendelezo zijongene, ii-dumbbells esandleni. Yandisa iingalo zakho ngqo phezulu. Buyela kwindawo yokuqala kwakhona.

Ukuphakamisa uMzimba

Kufuneka ulale ujonge phantsi, imilenze yakho yoluliwe kwaye izandla zakho zisemva kwentamo yakho. Hambisa umzimba wakho ukusuka esinqeni, uphakamise umva kwaye ubuyele kwindawo yokuqala.

ucinezelo

Lala ngomqolo, imilenze ivaliwe, amadolo atsalwe kwisisu sakho, ubambe amadolo akho ngezandla zakho. Tsala isisu sakho ngaphakathi njengoko uphakamisa i-torso yakho kwaye uyisondeze emadolweni akho. Sikhulule isisu sakho njengoko uthoba i-torso yakho phantsi.

Ijonge emazantsi amantla angaphezulu

Kwisikhundla esiphezulu, imilenze kufuneka yolulwe kwaye izithende kufuneka zibe ngaphantsi komhlaba, iingalo kufuneka zolulwe kwaye zisondele emzimbeni.

Imilenze yakho ivaliwe, tsalela amadolo akho esifubeni sakho. Buyela kwindawo yokuqala ngaphandle kokuphazamisa ukuhambelana kwamadolo kunye neenyawo emhlabeni.

Ukuvuka nkqo

Kufuneka ulale ngomqolo phantsi, imilenze igobe emadolweni kunye neenyawo zeenyawo phantsi, iingalo ezigobileyo kwiingqiniba kunye nezandla emva kwentamo.

Goba umzimba wakho ukusuka esinqeni ukuya kwicala lasekunene kwaye uwuphakamise phambili njengakwintshukumo ye-crunches. Kwangaxeshanye, tsala idolo lakho lasekhohlo ukuya kwinqanaba lesisu, lidibanise nengqiniba yasekunene kweli nqanaba kwaye ubuyele kwindawo yokuqala. Phinda intshukumo efanayo ngengqiniba yasekhohlo ubambe ingqiniba yasekunene.

Ukuzivocavoca kweBiceps

Ukunyakaza kuya kwenziwa nge-2 dumbbells. Umzimba uya kuba uthe tye, imilenze yobubanzi begxalaba ngaphandle, iingalo zoluliwe kwaye zisondelelene nomzimba phambi komzimba, iintendelezo zijonge phambili, iidumbbells zisesandleni.

Ngaphandle kokwaphula ukudibana kweengalo zakho nomzimba wakho, zigobe kwiingqiniba kwaye uphakamise intende yakho ukuya kwinqanaba lesifuba, ujonge ubuso bakho, kwaye ubuyele kwindawo yokuqala.

Ukuphakamisa iingalo

Ukunyakaza kuya kwenziwa nge-2 dumbbells. Umzimba uya kuba uthe tye, imilenze yobubanzi begxalaba ngaphandle, iingalo zoluliwe kwaye zisondelelene nomzimba phambi komzimba, iintendelezo zijonge phambili, iidumbbells zisesandleni.

Ngaphandle kokuphula ukunyanzeliswa kweengalo, zivule emacaleni de zibe zihambelana nomgangatho kwaye ubuyele kwindawo yokuqala. 

Safunda ukwenza iintshukumo. Ngoku makhe sijonge indlela yokusebenzisa ezi ntshukumo ngokohlobo lomzimba wakho kunye nesini.

Ukunciphisa umzimba Ukuzivocavoca kwabasetyhini

Imithambo yePear Shape Body

Iintshukumo kufuneka zenziwe kwiVeki yesi-1

Ukufudumala: Imizuzu engama-30 uhamba

Phinda le ntshukumo ilandelayo kwimijikelo emi-2.

• Imithambo esibhozo yamagxa
• 8 iintshukumo zokubhexa (ngomlenze wasekunene)
• 8 iintshukumo zokubhexa (ngomlenze wasekhohlo)
• Imithambo yesifuba esi-8
• 8 iilifti zengalo
• Imithambo ye-biceps eyi-8
• 8 imithambo ye-triceps
• Iintshukumo zesitulo ezingama-20
• 20 izolula (ngomlenze wasekunene)
• Izolula ezingama-20 (ngomlenze wasekhohlo)
• 20 zokucinezelwa

Iintshukumo kufuneka zenziwe kwiVeki yesi-2

Ukufudumala: Imizuzu engama-40 uhamba

Phinda le ntshukumo ilandelayo kwimijikelo emi-2.

• Imithambo esibhozo yamagxa
• 8 iintshukumo zokubhexa (ngomlenze wasekunene)
• 8 iintshukumo zokubhexa (ngomlenze wasekhohlo)
• Imithambo yesifuba esi-8
• 8 iilifti zengalo
• Imithambo ye-biceps eyi-8
• 8 imithambo ye-triceps
• Iintshukumo zesitulo ezingama-20
• 20 izolula (ngomlenze wasekunene)
• Izolula ezingama-20 (ngomlenze wasekhohlo)
• 20 zokucinezelwa

Iintshukumo kufuneka zenziwe kwiVeki yesi-3

Ukufudumala: Imizuzu engama-50 uhamba

Phinda le ntshukumo ilandelayo kwimijikelo emi-2.

• Imithambo esibhozo yamagxa
• 8 iintshukumo zokubhexa (ngomlenze wasekunene)
• 8 iintshukumo zokubhexa (ngomlenze wasekhohlo)
• Imithambo yesifuba esi-8
• 8 iilifti zengalo
• Imithambo ye-biceps eyi-8
• 8 imithambo ye-triceps
• Iintshukumo zesitulo ezingama-20
• 20 izolula (ngomlenze wasekunene)
• Izolula ezingama-20 (ngomlenze wasekhohlo)
• 20 zokucinezelwa

Iintshukumo kufuneka zenziwe kwiVeki yesi-4

Ukufudumala: Imizuzu engama-60 uhamba

Phinda le ntshukumo ilandelayo kwimijikelo emi-3.

• Imithambo esibhozo yamagxa
• 8 iintshukumo zokubhexa (ngomlenze wasekunene)
• 8 iintshukumo zokubhexa (ngomlenze wasekhohlo)
• Imithambo yesifuba esi-8
• 8 iilifti zengalo
• Imithambo ye-biceps eyi-8
• 8 imithambo ye-triceps
• Iintshukumo zesitulo ezingama-20
• 20 izolula (ngomlenze wasekunene)
• Izolula ezingama-20 (ngomlenze wasekhohlo)
• 20 zokucinezelwa

Apple Body Exercises

Iintshukumo kufuneka zenziwe kwiVeki yesi-1

Ukufudumala: Imizuzu engama-30 uhamba

Phinda le ntshukumo ilandelayo kwimijikelo emi-2.

• Iintshukumo zesitulo ezingama-15
• Imithambo esibhozo yamagxa
• 15 iintshukumo zokubhexa (ngomlenze wasekunene)
• 15 iintshukumo zokubhexa (ngomlenze wasekhohlo)
• I-15 izolula (umlenze wasekunene)
• 15 izolula (umlenze wasekhohlo)
• Imithambo yesifuba esi-15
• 15 zokucinezelwa
• Iindlela ezili-15 zokubuyela umva
• 15 ukunyuka ngokuthe ngqo

Iintshukumo kufuneka zenziwe kwiVeki yesi-2

Ukufudumala: Imizuzu engama-40 uhamba

Phinda le ntshukumo ilandelayo kwimijikelo emi-2.

• Iintshukumo zesitulo ezingama-15
• Imithambo esibhozo yamagxa
• 15 iintshukumo zokubhexa (ngomlenze wasekunene)
• 15 iintshukumo zokubhexa (ngomlenze wasekhohlo)
• I-15 izolula (umlenze wasekunene)
• 15 izolula (umlenze wasekhohlo)
• Imithambo yesifuba esi-15
• 15 zokucinezelwa
• Iindlela ezili-15 zokubuyela umva
• 15 ukunyuka ngokuthe ngqo

Iintshukumo kufuneka zenziwe kwiVeki yesi-3

Ukufudumala: Imizuzu engama-50 uhamba

Phinda le ntshukumo ilandelayo kwimijikelo emi-3.

• Iintshukumo zesitulo ezingama-15
• Imithambo esibhozo yamagxa
• 15 iintshukumo zokubhexa (ngomlenze wasekunene)
• 15 iintshukumo zokubhexa (ngomlenze wasekhohlo)
• I-15 izolula (umlenze wasekunene)
• 15 izolula (umlenze wasekhohlo)
• Imithambo yesifuba esi-15
• 15 zokucinezelwa
• Iindlela ezili-15 zokubuyela umva
• 15 ukunyuka ngokuthe ngqo

Iintshukumo kufuneka zenziwe kwiVeki yesi-4

Ukufudumala: Imizuzu engama-60 uhamba

Phinda le ntshukumo ilandelayo kwimijikelo emi-3.

• Iintshukumo zesitulo ezingama-15
• Imithambo esibhozo yamagxa
• 15 iintshukumo zokubhexa (ngomlenze wasekunene)
• 15 iintshukumo zokubhexa (ngomlenze wasekhohlo)
• I-15 izolula (umlenze wasekunene)
• 15 izolula (umlenze wasekhohlo)
• Imithambo yesifuba esi-15
• 15 zokucinezelwa
• Iindlela ezili-15 zokubuyela umva
• 15 ukunyuka ngokuthe ngqo

Ukuzilolonga koMzimba weBhanana

Iintshukumo kufuneka zenziwe kwiVeki yesi-1

Ukufudumala:Imizuzu engama-30 uhamba

Phinda le ntshukumo ilandelayo kwimijikelo emi-3.

• Imithambo esibhozo yamagxa
• 12 iintshukumo zokubhexa (ngomlenze wasekunene)
• 12 iintshukumo zokubhexa (ngomlenze wasekhohlo)
• Imithambo yesifuba esi-12
• Imithambo ye-biceps eyi-12
• 12 imithambo ye-triceps
• Iintshukumo zesitulo ezingama-12
• I-12 izolula (umlenze wasekunene)
• 12 izolula (umlenze wasekhohlo)
• 12 zokucinezelwa

Iintshukumo kufuneka zenziwe kwiVeki yesi-2

Ukufudumala:Imizuzu engama-40 uhamba

Phinda le ntshukumo ilandelayo kwimijikelo emi-3.

• Imithambo esibhozo yamagxa
• 12 iintshukumo zokubhexa (ngomlenze wasekunene)
• 12 iintshukumo zokubhexa (ngomlenze wasekhohlo)
• Imithambo yesifuba esi-12
• Imithambo ye-biceps eyi-12
• 12 imithambo ye-triceps
• Iintshukumo zesitulo ezingama-12
• I-12 izolula (umlenze wasekunene)
• 12 izolula (umlenze wasekhohlo)
• 12 zokucinezelwa

Iintshukumo kufuneka zenziwe kwiVeki yesi-3

Ukufudumala:Imizuzu engama-50 uhamba

Phinda le ntshukumo ilandelayo kwimijikelo emi-3.

• Imithambo esibhozo yamagxa
• 12 iintshukumo zokubhexa (ngomlenze wasekunene)
• 12 iintshukumo zokubhexa (ngomlenze wasekhohlo)
• Imithambo yesifuba esi-12
• Imithambo ye-biceps eyi-12
• 12 imithambo ye-triceps
• Iintshukumo zesitulo ezingama-12
• I-12 izolula (umlenze wasekunene)
• 12 izolula (umlenze wasekhohlo)
• 12 zokucinezelwa

Iintshukumo kufuneka zenziwe kwiVeki yesi-4

zotha:Imizuzu engama-60 uhamba

Phinda le ntshukumo ilandelayo kwimijikelo emi-4.

• Imithambo esibhozo yamagxa
• 12 iintshukumo zokubhexa (ngomlenze wasekunene)
• 12 iintshukumo zokubhexa (ngomlenze wasekhohlo)
• Imithambo yesifuba esi-12
• Imithambo ye-biceps eyi-12
• 12 imithambo ye-triceps
• Iintshukumo zesitulo ezingama-12
• I-12 izolula (umlenze wasekunene)
• 12 izolula (umlenze wasekhohlo)
• 12 zokucinezelwa

Ukunciphisa umzimba kwiMithambo yaMadoda

Nangu Uhlobo loMzimba woMzimba

Iintshukumo kufuneka zenziwe kwiVeki yesi-1

Ukufudumala:Imizuzu engama-30 uhamba

Phinda le ntshukumo ilandelayo kwimijikelo emi-2.

• Imithambo esibhozo yamagxa
• 15 iintshukumo zokubhexa (ngomlenze wasekunene)
• I-15 yeentshukumo zokubhexa (ngomlenze wasekhohlo)
• Imithambo yesifuba esi-15
• 15 iilifti zengalo
• Imithambo ye-biceps eyi-15
• 15 imithambo ye-triceps
• Iintshukumo zesitulo ezingama-25
• I-25 izolula (umlenze wasekunene)
• 25 izolula (umlenze wasekhohlo)
• 25 zokucinezelwa

Iintshukumo kufuneka zenziwe kwiVeki yesi-2

Ukufudumala: imizuzu engama-40 ukuhamba

Phinda le ntshukumo ilandelayo kwimijikelo emi-2.

• Imithambo esibhozo yamagxa
• 15 iintshukumo zokubhexa (ngomlenze wasekunene)
• I-15 yeentshukumo zokubhexa (ngomlenze wasekhohlo)
• Imithambo yesifuba esi-15
• 15 iilifti zengalo
• Imithambo ye-biceps eyi-15
• 15 imithambo ye-triceps
• Iintshukumo zesitulo ezingama-25
• I-25 izolula (umlenze wasekunene)
• 25 izolula (umlenze wasekhohlo)
• 25 zokucinezelwa

Iintshukumo kufuneka zenziwe kwiVeki yesi-3

Ukufudumala:Imizuzu engama-50 uhamba

Phinda le ntshukumo ilandelayo kwimijikelo emi-2.

• Imithambo esibhozo yamagxa
• 15 iintshukumo zokubhexa (ngomlenze wasekunene)
• I-15 yeentshukumo zokubhexa (ngomlenze wasekhohlo)
• Imithambo yesifuba esi-15
• 15 iilifti zengalo
• Imithambo ye-biceps eyi-15
• 15 imithambo ye-triceps
• Iintshukumo zesitulo ezingama-25
• I-25 izolula (umlenze wasekunene)
• 25 izolula (umlenze wasekhohlo)
• 25 zokucinezelwa

Iintshukumo kufuneka zenziwe kwiVeki yesi-4

Ukufudumala:Imizuzu engama-60 uhamba

Phinda le ntshukumo ilandelayo kwimijikelo emi-3.

• Imithambo esibhozo yamagxa
• 15 iintshukumo zokubhexa (ngomlenze wasekunene)
• I-15 yeentshukumo zokubhexa (ngomlenze wasekhohlo)
• Imithambo yesifuba esi-15
• 15 iilifti zengalo
• Imithambo ye-biceps eyi-15
• 15 imithambo ye-triceps
• Iintshukumo zesitulo ezingama-25
• I-25 izolula (umlenze wasekunene)
• 25 izolula (umlenze wasekhohlo)
• 25 zokucinezelwa

Apple Body Exercises

Iintshukumo kufuneka zenziwe kwiVeki yesi-1

Ukufudumala:Imizuzu engama-30 uhamba

Phinda le ntshukumo ilandelayo kwimijikelo emi-2.

• Iintshukumo zesitulo ezingama-25
• Imithambo esibhozo yamagxa
• 25 iintshukumo zokubhexa (ngomlenze wasekunene)
• 25 iintshukumo zokubhexa (ngomlenze wasekhohlo)
• I-25 izolula (umlenze wasekunene)
• 25 izolula (umlenze wasekhohlo)
• Imithambo yesifuba esi-25
• 25 zokucinezelwa
• Iindlela ezili-25 zokubuyela umva
• 25 ukunyuka ngokuthe ngqo

Iintshukumo kufuneka zenziwe kwiVeki yesi-2

Ukufudumala:Imizuzu engama-40 uhamba

Phinda le ntshukumo ilandelayo kwimijikelo emi-2.

• Iintshukumo zesitulo ezingama-25
• Imithambo esibhozo yamagxa
• 25 iintshukumo zokubhexa (ngomlenze wasekunene)
• 25 iintshukumo zokubhexa (ngomlenze wasekhohlo)
• I-25 izolula (umlenze wasekunene)
• 25 izolula (umlenze wasekhohlo)
• Imithambo yesifuba esi-25
• 25 zokucinezelwa
• Iindlela ezili-25 zokubuyela umva
• 25 ukunyuka ngokuthe ngqo

Iintshukumo kufuneka zenziwe kwiVeki yesi-3

Ukufudumala:Imizuzu engama-50 uhamba

Phinda le ntshukumo ilandelayo kwimijikelo emi-3.

• Iintshukumo zesitulo ezingama-25
• Imithambo esibhozo yamagxa
• 25 iintshukumo zokubhexa (ngomlenze wasekunene)
• 25 iintshukumo zokubhexa (ngomlenze wasekhohlo)
• I-25 izolula (umlenze wasekunene)
• 25 izolula (umlenze wasekhohlo)
• Imithambo yesifuba esi-25
• 25 zokucinezelwa
• Iindlela ezili-25 zokubuyela umva
• 25 ukunyuka ngokuthe ngqo

Iintshukumo kufuneka zenziwe kwiVeki yesi-4

Ukufudumala:Imizuzu engama-60 uhamba

Phinda le ntshukumo ilandelayo kwimijikelo emi-3.

• Iintshukumo zesitulo ezingama-25
• Imithambo esibhozo yamagxa
• 25 iintshukumo zokubhexa (ngomlenze wasekunene)
• 25 iintshukumo zokubhexa (ngomlenze wasekhohlo)
• I-25 izolula (umlenze wasekunene)
• 25 izolula (umlenze wasekhohlo)
• Imithambo yesifuba esi-25
• 25 zokucinezelwa
• Iindlela ezili-25 zokubuyela umva
• 25 ukunyuka ngokuthe ngqo

Ukuzilolonga koMzimba weBhanana

Iintshukumo kufuneka zenziwe kwiVeki yesi-1

Ukufudumala:Imizuzu engama-30 uhamba

Phinda le ntshukumo ilandelayo kwimijikelo emi-3.

• Imithambo esibhozo yamagxa
• 20 iintshukumo zokubhexa (ngomlenze wasekunene)
• 20 iintshukumo zokubhexa (ngomlenze wasekhohlo)
• Imithambo yesifuba esi-20
• Imithambo ye-biceps eyi-20
• 20 imithambo ye-triceps
• Iintshukumo zesitulo ezingama-20
• I-20 izolula (umlenze wasekunene)
• 20 izolula (umlenze wasekhohlo)
• 20 zokucinezelwa

Iintshukumo kufuneka zenziwe kwiVeki yesi-2

Ukufudumala:Imizuzu engama-40 uhamba

Phinda le ntshukumo ilandelayo kwimijikelo emi-3.

• Imithambo esibhozo yamagxa
• 20 iintshukumo zokubhexa (ngomlenze wasekunene)
• 20 iintshukumo zokubhexa (ngomlenze wasekhohlo)
• Imithambo yesifuba esi-20
• Imithambo ye-biceps eyi-20
• 20 imithambo ye-triceps
• Iintshukumo zesitulo ezingama-20
• I-20 izolula (umlenze wasekunene)
• 20 izolula (umlenze wasekhohlo)
• 20 zokucinezelwa

Iintshukumo kufuneka zenziwe kwiVeki yesi-3

Ukufudumala:Imizuzu engama-50 uhamba

Phinda le ntshukumo ilandelayo kwimijikelo emi-3.

• Imithambo esibhozo yamagxa
• 20 iintshukumo zokubhexa (ngomlenze wasekunene)
• 20 iintshukumo zokubhexa (ngomlenze wasekhohlo)
• Imithambo yesifuba esi-20
• Imithambo ye-biceps eyi-20
• 20 imithambo ye-triceps
• Iintshukumo zesitulo ezingama-20
• I-20 izolula (umlenze wasekunene)
• 20 izolula (umlenze wasekhohlo)
• 20 zokucinezelwa

Iintshukumo kufuneka zenziwe kwiVeki yesi-4

Ukufudumala:Imizuzu engama-60 uhamba

Phinda le ntshukumo ilandelayo kwimijikelo emi-4.

• Imithambo esibhozo yamagxa
• 20 iintshukumo zokubhexa (ngomlenze wasekunene)
• 20 iintshukumo zokubhexa (ngomlenze wasekhohlo)
• Imithambo yesifuba esi-20
• Imithambo ye-biceps eyi-20
• 20 imithambo ye-triceps
• Iintshukumo zesitulo ezingama-20
• I-20 izolula (umlenze wasekunene)
• 20 izolula (umlenze wasekhohlo)
• 20 zokucinezelwa

Indlela yokuchonga uhlobo loMzimba?

Iindidi zomzimba zibalulekile ekumiseleni ukutya kwakho kunye nokuzilolonga okukhethayo. Lonke uhlobo lomzimba lwahlukile kwaye ubungakanani bomzimba bubaluleke kakhulu. Ukuze wenze le mithambo ingentla ngokuchanekileyo, kufuneka wazi uhlobo lomzimba wakho.

Uhlobo lwePear Body

Inesinqe esimxinwa kunye nesisu. Amagxa amxinwa kunesinqe. Ubunzima bugxininiswe ngokukodwa kwi-hip kunye nasezinqeni.

Uhlobo loMzimba we-Apple

Ilungu elisezantsi lomzimba lincinci okanye lincinci. Ubunzima bugxininiswe kumbindi womzimba.

Uhlobo loMzimba weBanana

Amagxa, isinqe kunye nezinqe zisondelelene ngokomlinganiselo kwaye amabele mancinci.