Ithayile yerabha edityanisiweyo iya ithandwa ngakumbi ngabanini bejimu yasekhaya neyezorhwebo ngenxa yokuqina kwayo okungcono, ukunciphisa ukushaqeka kunye nokuthuthuzela iinyawo. Ingalungela phantse zonke iintlobo zemisebenzi yokomelela, ukusuka kwiCardio, iHIIT, ukomelela okuncinci kunye nokuphakamisa iintsimbi njl.njl.
Umgangatho werabha wegumbi lokuzilolonga ufanele ube mkhulu kangakanani?
Kaloku, kuxhomekeke kwimisebenzi yoqeqesho ongathanda ukuyenza.
Iiroli zerabha zilungele uqeqesho olusebenzayo, umthambo we-cardio, iYoga, iiPilates, kunye naluphi na uhlobo lwenjongo ngokubanzi yomgangatho wejim. Ngokwesiqhelo i-6mm ukuya kwi-8mm iya kuba yeyaneleyo kwezi misebenzi. Ubukhulu obuphezulu obufana ne-10mm okanye i-12mm yeeroli zerabha zejim zifanelekile kuqeqesho lwamandla lwasimahla.
Ukuba uza kwenza imisebenzi enzima ngee-heavyweights, imithambo yokuphakamisa iintsimbi, kunye ne-deadlift, ngoko udinga umgangatho werabha oqinileyo, njengethayile yerabha engama-20mm. Ukukhetha iithayile zerabha ezityebileyo kwi-30mm okanye i-40mm kunokuqinisekisa ukuba umgangatho wakho ufanelekile kuzo zonke iintlobo zemisebenzi.
Inzuzo: Ayicinezeli uxinzelelo, ayityibiliki, ayigugi, ayifunxi isandi kwaye ayitshintshi, kulula ukuyifaka nokuyigcina ikwimeko entle, inobuhlobo nokusingqongileyo, iyakwazi ukuphinda isetyenziswe