Siqala ngokuzivocavoca okuphindaphindayo, futhi ngesikhathi esithile ifinyelela ithafa, futhi abantu abaningi bayakhathala yikho.Esikhundleni salokho, ibhola lemithi liwukuqeqeshwa kwamahhala komshini.Amabhola emithi angasisiza ukuthi silahlekelwe isisindo, ngakho-ke uyazi ukuthi yiziphi izivivinyo ezine zebhola lemithi ezizokusiza ulahlekelwe amafutha?
Ukuqina kokuqeqeshwa okulandelayo, abantu abanempilo bangakwazi ngokusho namafutha abo, ukulungiswa okufanele, izinga lamafutha liphezulu ngalesi sisekelo sokuthuthukisa inani lokuqeqeshwa, ngokuphambene nalokho, izinga lamafutha liphansi ukunciphisa inani lokuqeqeshwa, inhloso ukunciphisa amafutha futhi ulawule ukukhula kwamafutha.
Isenzo 1: Ibhola lomuthi ku-squat ukuphihliza ibhola
Yima ngokwemvelo izinyawo zakho zibe banzi kancane kunamahlombe akho.Bamba ibhola lomuthi ngezandla zakho nhlangothi zombili zebhola, ugcine isifuba sakho ngaphandle kanye nomgogodla wakho endaweni engathathi hlangothi, uqinisa imisipha yakho engemuva.Ngesikhathi sokuzivocavoca, izandla zalahla ibhola lemithi phansi futhi umzimba wenza isikwele ngaso leso sikhathi, ugcine amathanga ancike phansi.Ukuqina kokuqeqeshwa bekungamaqembu ama-4, futhi iqembu ngalinye lenze izikhathi ezingama-20.
Isenzo sesibili: ukuqeqeshwa kwebhola lesifuba lebhola le-squat
Umzimba wemvelo ukuma, ibanga lezinyawo nobubanzi behlombe ngokuhlukana, izinzwane zibheke ngaphandle kancane, ubambe ibhola lomuthi esifubeni, izingalo ezinyakazisa indololwane umzimba ugcinwe umile, umnyakazo, umzimba wenza isenzo sokusquats bese uvumela izindololwane namadolo ukuthintana, bese usukuma uqonde emuva. indawo yokuqala, ukuma kwezingalo, ukunyakaza okuphindaphindiwe kwamaqembu amane, iqembu ngalinye ukwenza izikhathi ezingu-20.
Isenzo Sesithathu: Ibhola lomuthi eliphakamisela phezulu
Yima ngokwemvelo izingalo zakho ziqonde ngaphezu komzimba wakho ngenkathi ubambe ibhola lomuthi ngezandla zakho, futhi ugcine izinyawo zakho zihlukene.Ngesikhathi sokuzivocavoca, umzimba wakho uzokwenza ama-squats phansi, izingalo zakho zizogoba izindololwane zakho phambi kwesifuba sakho, futhi umzimba wakho uzoma uqonde kuyilapho izingalo zakho zizobuyela ngqo endaweni yokuqala.Ukuqina kokuqeqeshwa kunconywa ukwenza amaqembu ama-2 ohlangothini ngalunye, izikhathi ezingu-15 eqenjini ngalinye.
Isenzo sesine: athambekele ngokushintshana ekulolongeni ibhola
Umzimba usesimweni se-push-up, izingalo nobubanzi behlombe busekela phansi, imilenze ingemuva komzimba iqonde, ukuze ibhola lonyawo emuthini, ligcine lesi simo, lenze umsebenzi wokunciphisa ukhalo. , isikhathi eside ngangokunokwenzeka, umphumela uyoba sobala kakhudlwana.Ukuqina okunconywayo kokuqeqeshwa ukuphefumula okungu-20 kumasekhondi angu-30.
Isikhathi sokuthumela: Sep-16-2022