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Iingcamango kwiinjongo zasekhaya zasekhaya? Yonke into endinokucinga ngayo kukunyusa ama-push-ups okanye ixesha leplank. Enkosi! -Kate

Ndiyavuma ukuba zombini ezi zinto zivakala ngathi ziyadika (nangona ukuqonda indlela yokwenza inkqubela kuzo kunokubenza banomdla ngakumbi; iingcebiso zam ekusebenzeni ekhaya zilapha). Ndikuthiyile ngokwenene ukunyanzelwa ngexesha lokuvalelwa yedwa. Ndifuna ukwenza amandla omzimba ongaphezulu ngaphandle kokubamba wonke umzimba wam uqinile. Ndiyazi ukuba leyo yinxalenye yento eyenza ukuba ube ngumthambo olungileyo, kodwa ndiyayicaphukela !!

Kodwa ndibenethamsanqa ngokuzama nje izakhono ezitsha, ezingasetyenziswanga-kwaye zisetelwe, apho ndenza khona ukuzama ukwenza into entsha okwethutyana. Ndiyenzile injongo yam engacacanga yokuphucula iindawo zokuma kwezandla kunye neepistol squats ngelixa ndodwa.

Kwaye ngelixa mna khange enze nkqubela phambili nakanye , Ndizama ukugcina engqondweni ukuba ndingafunda okuninzi ngokuzama ukwenza into endoyikisayo kuyo (kwaye akukho mntu ubuhlungu ngaphandle kwam ukwenza njalo). Ndizama nokukhumbula ukuba umthwalo wokuxhamla ngokuzama ukwenza into ayifundanga ukuyenza ngempumelelo; ukwamkela inkqubo yokufunda kunye nokuqhubela phambili yeyona njongo iphambili yokomelela komzimba kwaye ngokwayo. Ukuba ndiza kuphuma kule 10 yeepesenti ngcono kwi squats, ndiza kufunda ubuncinci… into.

Oku kuhamba ngokutsala, okanye i-pushups, okanye nayiphi na into endizakuyidwelisa apha. Ayizizo zonke izinto zamandla, kwaye kukho izinto ezimbalwa ekugqibeleni ezinokuthi umntu azame ukuzenza kwaye angazuza kuzo. Ndidibanise ezinye izimvo ezinokuthi zilandelwe nangubani na onengqiqo kwangoko kuba ezinye zazo ziya kuxhomekeka kwizixhobo onazo, kodwa uluvo lwakho malunga nobunzima kufuneka lube luluvo olunobushushu ngoku. Ikati, ezinye iincwadi, ijagi yamanzi, isutikheyisi ezaliswe ngamatye zonke zinokuba bubunzima. Iitafile, izitulo kunye neebhokisi zinokuba zizixhobo. Le inokuba yinxalenye ecaphukisayo, kodwa xa sele usetile iseyile iya kuhamba ngokutyibilikayo. (Yilumkele yonke le nto, kwaye ayilixesha elihle lokuya esibhedlele.)

Oku kunzima kunokuba kubonakala kwaye kunezicelo ezisebenza ngokukuko; Ngubani phakathi kwethu ongamele ukuphakama ekulaleni phantsi? Le bhlog ibango inezibonelelo zemithambo-luvo, ewe, ewe, kodwa kukuzilolonga okuhle kwaye kunceda ukuphuhlisa ukuzinzisa izihlunu, enye yezinto endizithandayo malunga nokuphakamisa ngokubanzi. Ukuze ube ngcono kule nto, unokwenza ukuphindaphinda okanye uzame ukwandisa ubunzima obusebenzisayo. (Kwaye qala ngaphandle kobunzima konke konke, ke ukuba uhlala ukongeza nasiphi na isisindo, inkqubela phambili kwangoko!)

Ukuthwala kubonakala ngathi kukuzivocavoca umzimba ngaphandle kwabantu abomeleleyo (umdlalo ojolise kumandla kunye ikhathalogu yayo yokuhamba ), kodwa ngokweBarbend bakwasebenza ukuqeqesha amandla akho okuzinzisa, ukuqeqesha amandla enkqubo yakho yokusebenza, kwaye kuya kukunceda ekubambeni amandla akho, ukuba ubambelele kwi-dumbbells okanye kwiibharbells yingxaki kuwe. (Ukucaca gca, idyokhwe ibandakanya ukuba nomthwalo ngasemva kwamagxa akho; umlimi uphethe izinto zobunzima ezandleni zakho zombini;

Kwakhona, ngentla, ngubani ongenayo i-suitcase ngoku angazalisa iincwadi kwaye ahambe phantsi kwesitalato? Kwaye ngubani ongakhange aphathe ibhegi enzima umgama omde, evutha ngumsindo ngokwabo ngokudinwa abakwenzayo xa konke okwenzayo kuthwala nje ibhegi? Ngokwesiqhelo ngokuthwala, uzama ukubambelela kwaye uhambe kunye nento ixesha elide, ukuze ukwazi ukuzilanda ngexesha okanye, nokuba ngcono, umgama.

Ngaphezulu kuthwala ziyafana ngentla kodwa kunzima , Kwaye mhlawumbi kubhetele ukuba ucinezelwe ngenene ubunzima obunzima bokuthwala. Ndikucinga nje ukuba ezi zinto zingangumbindi wakho. Abantu abakhonza kwisibingelelo sothixo wabo okuphela kwabo, bebandakanya umxholo wabo, baya kuba benza kakuhle ukunika ingqalelo apha.

Enye inzima kunokuba ibonakala. Okwexeshana abantu abomeleleyo bebesithi le ntshukumo ibhenca bonke ubuthathaka bembaleki, engabonakali ngathi inokuba yinyani, kodwa kunjalo buza imizimba yethu ukuba asenzi ngesiqhelo (bamba izinto phezu kwentloko yethu, uwasebenzise ngokupheleleyo amalungu ethu anyonga, uzinze kwisiseko sethu). Ukufumana intshukumo ezantsi nokuba inobunzima obuncinci beqela le-reps kunye neeseti kunokuba ngumceli mngeni omkhulu, kwaye ungayenza ngobunzima kwisandla esinye okanye kwizandla zozibini.

Ndiyaphinda ndithetha ngompu ofunxwe ngompu. Logama sithetha ngezinto andilindelanga ukuba ndingaze ndikwazi ukuzenza, ndithathela ingqalelo iiveki zam zokugqibela ukunqongophala kwenkqubela phambili, umpu squat yenye. Nangona kunjalo, ndiye ndafumana isixa esifanelekileyo solonwabo ngokuzama ukwahluka okwahlukileyo (ndizamile nje Le phezolo, kwisiphumo esincinci kodwa isiphumo esimnandi). Mna sukuyenza bacinga ukuba khange Uncedisiwe, yindlela endizokubeka ngayo. Ndisandul 'ukufunda ngolu hlobo, i-squat ye-shrimp ephambili, ukuba ndiza kuzama. Ndiyayixabisa i-pistol squat ngokundigcina ndixakekile nge-zillion yokwahluka kangangokuba andiziva ngathi kuya kufuneka ndenze umpu ukuze ndiziva ndiphumelele.

Usenokubuza ukuba kutheni ndibonakala ngathi ndithathekile zi squats; Eyona mpendulo ndiyinikezelayo kukuba ekubeni ndinokucofa i-265 yeepawundi, ndiziva ngathi kufanelekile ukuba ndizicofe ngokwam, kanti ke andikwazi. Ilula kakhulu: I-pistol squat indenza intlekisa. Kodwa ndiyaqhubeka ndizama:

Ngokubanzi, ndifumana umxholo wokubamba izikhundla ngexesha lokuzivocavoca ngokupheleleyo; yiyo loo nto ndiyicaphukela kakhulu i-yoga. Yenza le nto ibuhlungu; kuhle, ngoku qhubeka uyenze de utitshala enze isigqibo sokuba kwanele. Ukungeniswa kwegunya, ukunqongophala kwamehlo, ukunqongophala kwesindululo, iintlungu ezingapheliyo ... akukho nto ikhulula ngayo. Andikwazi, ngeli xesha, ukulandela ngakumbi isafobe esipheleleyo sokuthandwa kwemisebenzi phakathi kwabafazi ebandakanya ukungonwabi, kulungile ngoku hlala kuloo ndawo unaphakade.

Yonke le nto ithethwayo: Ndicinga ukuba iihandstands zipholile. Asenzi izinto ezininzi zokomelela ebomini kubomi bokwenyani, ke ukwenza ixesha elikhethekileyo kuyo kuyavakala. Mna ngokwam ndibambe umnqweno ofihlakeleyo wokufunda ukwenza Cinezela ukuma ngesandla , apho uqala ngokuma, ugobe kwaye ubeke izandla zakho emhlabeni kunye nemilenze ethe tye, kwaye utshayele imilenze yakho phezulu naphezu kwentloko yakho. Ijongeka inzima kakhulu, kwaye iyalawula, kwaye ikhona iintshukumo ezininzi zokuziqhelanisa ukuzama.

Olu lolunye uhlobo lwentshukumo eyomeleleyo endicinga ukuba lupholile ngokungalinganiyo. Kubonakala kumnandi nje. Kuxhomekeke ekubeni nobunzima obulawulwayo obungayi kuqhekeza isihlahla sakho-akukho masutkheyisi, mhlawumbi-kodwa yinto endinokuzibona ndiyenza de igxalaba lam liwe. Unokwenza le ntshukumo kunye namatye amabini (ngokufanelekileyo i-kettlebells okanye i-dumbbells), kwaye unokukwenza ukuphindaphinda, ukunciphisa ubunzima bomhlaba phakathi kwe-reps.

Hayi ukuba sithetha nge-pushups, akufuneki uyeke ukuzama nje ukwenza isigidi esiqhelekileyo. Kukho iqela lezinto eziphazamisekileyo ngokupheleleyo onokuzama ukuzenza nazo.

Andizange ndiyazi ukuba yile nto ibizwa ngokuba yile nto, kodwa ndiqinisekile ukuba ndiyenzile kakhulu ebaleni lokudlala ndisengumntwana, kwaye kuyandibulala ukuba ndicinge ngala magxalaba abhetyebhetye ekumele ukuba bendinayo. Ukumkanikazi wokuhamba. Nangona kunjalo, ifuna amakhonkco eOlimpiki abonakala ngathi ngekhe kube nzima kakhulu ukufumana okanye ukuseta kwindawo yokuzivocavoca ekhaya, kwaye anokufumaneka kwindawo yokudlala enye yezo ndawo zokuqina komzimba zabantu abadala.

Le yindawo apho ndinje, amakhadi asetafileni, andizukukwazi ukwenza le nto. KODWA, iiyantlukwano ezilula (okanye inkqubela phambili ekufanele ukuba ikuncede ufunde ukuyenza) kubonakala ngathi zinokuba nzima kakhulu, kwaye ngathi unganako ukudibanisa izixhobo ekhaya (ezimbini ezikufutshane, imigangatho yomgangatho). Njengomntu ongaphantsi kwe-zero deltoids, le ntshukumo inokundinyanga kwisifo sam esibonakalayo sokumosha.

Enye endithetha nje, konke okusemandleni akho kuwe, ukuba unomonde wokufikelela kwindawo onokuyenza eyona nguqulelo yokwenene yale ntshukumo . Kubonakala nje kunzima kakhulu kum. Kodwa kwakhona, umahluko okhulayo unokwanelisa, ngakumbi i band bancedisa i-tchecheche . ' (Kwakhona, ndibiza abakhonzi abaphambili.)

Ke ngoku kwizinto ezimbalwa ezingarhafisiyo…

Ukuba ukhe wanengxaki yokucamngca, kusenokwenzeka ukuba oku kuye kwavela: loo nto apho uziphumza khona iingalo zakho nganye nganye, emva koko amalungu akho emilenze, isitya sakho, intamo yakho, njl njl njl de ube u-putty ngokupheleleyo izandla. Njengomntu osandula kuhamba ngesihlunu esinye esibambeke egxalabeni lam usendlebeni yam, ndinokuma ndenze okuninzi koku, ukongeza ekunwebeni nasekufudumaleni ngokubanzi. Kwilizwe lam elilungileyo, bendiya kukwenza oku busuku ngabunye phambi kokuba ndilale kwaye ndonwabele obobuthongo obunzulu bobomi bam bonke, busuku ngabunye bufana nelog kunangaphambili. (Ukuba uyayicaphukela le nguqulo, khangela ukukhangela umzimba ukuze ufumane iseshini yobude obuchanekileyo kunye nelizwi elingakucaphukisi.)

Le yinto endiyifunayo ngokungathandabuzekiyo malunga nayo, kodwa yinto eyahlukileyo eNtshona ukungagqibeki ukuhlala ekuphumleni kuphela xa kukho i & apos isitulo esijikelezileyo, kwaye abantu abaninzi kumazwe amaninzi bakhetha indawo yokuphumla ye squat epheleleyo. Ndiyayinqwenela le nto kakhulu kwaye ndiyakholelwa ukuba izakulungisa yonke into ngam.

Usenokungakwazi nokungena kwesi sikhundla, ngakumbi ukuba uhlala esitulweni kakhulu, ke ukufunda ukuyenza kwindawo yokuqala kunokunceda ekuphuhliseni ukuhamba komzimba okuncinci. Kwakhona, ukuba uyafuna ukuphakamisa iintsimbi ngaminazana ithile, ixesha lokutyala imali ekufundeni ukwenza oku kuya kukunceda ukuba ukwazi ukwenza i-barbell squat enesisindo. Le vidiyo ingentla ayibandakanyi ulwazi malunga nokuhlala kwindawo yokuhlala, kodwa imithambo yokuhamba ukukunceda ufunde ukuyenza.

Le yenye into endiyithandayo kakhulu: abantu abanokwenza ukwahlukana. Ukwahlula kubini kunzima kwaye kuyanda ngokumangalisayo, omnye umzekelo ogqibeleleyo wento endingasokuze ndikwazi ukuyenza kwaye ke into endizuzayo ngokungapheliyo ekuyilandeleni. Baninzi abantu abangenangqondo abaguquguqukayo kwiYouTube abalinde nje ukukuxelela zonke iindlela onokuthi uphucule kukwahlukana (ixesha labo elithile kukuqhekeka kwakho) kodwa akukho qhinga lokwenyani, wenza nje ukwahlula- njengezinto, ukuzama ukunyanzela imilenze yakho ukuba ihlukane kuwo onke amacala. Kum ndihleli ndingahleli nje kukwahlulahlula-hlula ngumsebenzi obukelekayo weTV.

Iphepha elichazayo ukuba awusenanto oyifunayo: UCasey Johnston akanguye ugqirha, ugqirha wezondlo, ugqirha otya ukutya, uqeqesho lomntu, i-physiotherapist, ugqirha wezengqondo, ugqirha okanye igqwetha Ungomntu owenze okuninzi, kwaye wafunda okuninzi malunga, ephakamisa iintsimbi.

Unokufunda okudlulileyo Buza i-Swole Woman columns kwi Iinwele kwaye ngo UKUZEZA kwaye ulandele Umfazi Othukayo Kwi-Instagram. Unombuzo kuye? Imeyile swole.woman@MediaMente.com .