Yakha imilenze emininzi yemisipha izokunceda ukwenza ibhlukhwe yakho izive ngcono. Ukongeza kwinkangeleko, iya kuphucula ukuma kwethu kunye nokulinganisela. Kodwa yintoni imfihlo yokwakha imilenze enomona ngokukhawuleza nangokuhlala ixesha elide? Kule nqaku sichaza indlela yesiqhelo abacebisa ngayo iingcali.
Ngaba squats yonke imihla Sisiseko sokonyusa ubunzima bemilenze. Ukwandisa nokukhawulezisa iziphumo, hlala unyusa uninzi kangangoko kunokwenzeka ngaphambi kokuba uphumle, uchithe ixesha elininzi kangangoko kunokwenzeka kwindawo enzulu yesquat, kwaye wongeze ubunzima ubuncinci kathathu ngeveki.
Ukuzivocavoca umlenze ngamnye ngokwahlukeneyo Inceda ukufezekisa imilenze eyomeleleyo kunye neyolinganayo. Kule meko, okubizwa ngokuba yi-Bulgarian squat ngowona mlingane wethu usenyongweni. Yenze ubuncinci kube kanye ngeveki, uqiniseke ukuba ugqitha kwiirandi ezilishumi ngomthwalo owongezelelweyo osisiqingatha somzimba wakho.
Ukuphakanyiswa kwe-pelvic nge-disc phantsi Ithathwa njengeyona iphambili xa kufikwa kumba wokuqinisa imilenze kwaye, ngakumbi, iimpundu. Lala ngomqolo, izandla zakho ziphethe idiski okanye ibha iphumle kwi-pelvis yakho enobunzima obufanayo nobunzima bomzimba wakho (ekuqaleni, yenze ngaphandle komthwalo). Nyusa isinqe sakho, uqiniseke ukuba uphakamisa iimpundu zakho phantsi. Bamba imizuzwana embalwa kwaye ubuyele kwindawo yokuqala ngaphandle kokuguqula umqolo.
Ukugqiba umlenze wakho phakathi Imizuzu eli-10 nengama-30 yenyathelo ngaphandle kwekhefu. Ngaphezulu kweeveki, yongeza i-dumbbells okanye i-vesti yesisindo. Ukuthintela ukubambeka, ungalibali ukwandisa ukuphakama kwebhokisi xa uziva ukulungele ukuya kwinqanaba elilandelayo.