Izikwele - lokhu kungenye yezivivinyo eziyisisekelo, "ama-progenitors" kuwo wonke ama-complex complex fitness manje. Naphezu kokubonakala okulula, ukuhlukunyezwa nokukhathazeka - konke lokhu, ubandlululo oluvela esikoleni. Ngemuva kwalokho, kufanele uqaphele indlela yokwenza i-sit-ups, ikakhulukazi uma ucabanga ukuthi bazuzisa kanjani ingxenye engezansi yomzimba - amadolo, ama-ankle, aphansi, amazinyo nezintambo zangaphambili, ama-quadriceps namadolo.
Ama-Classics of the genre
Ake siqale ngendlela yokugwedla isitayela se-classic ukuze ulahlekelwe isisindo.
Sonke siyakwazi ukuvivinya umzimba - ububanzi besigxathu ububanzi, izandla phambi kwakho, izinyawo zibheke phambili. Esiphefumulelwe sithembele phambili, shintsha izimpondo zethu. Ekuphumeni kwamanzi - sisuka esimweni sokuqala. Kulesi simo, ukuma kufanele kube phansi (izithende noma izinzwane azidabuki), kanti umshini kufanele ucindezeleke .
Plieu
Kodwa into ebaluleke kakhulu ukwazi ukwazi ukugcoba amantombazane ngendlela efanele, ngoba lolu hlobo lokuzivocavoca lunikeza umthwalo emagodini nasezintweni zangaphakathi zethanga.
Siphakamisa imilenze ngokubanzi kunamahlombe, amasokisi - ngakwesokunene, ngakwesokudla (uma kungenzeka), izandla ezitheni, noma "ku-ballet" endaweni yesibili. Siguqa ngamadolo ngomoya ophefumlelwe, singawagodli ekuphumuleni.
With jump
Akukho lutho oluzosiza kakhulu ukulahlekelwa isisindo, njengokukwazi ukukhipha kahle ngokugxuma. Lo mkhuba ungenye yezindlela ezinhle kakhulu ze-cardio, uthuthukisa ukukhuthazela, amandla okuqothula futhi, ngokuqinisekile, uphisa amafutha.
Ngakho-ke, sizama isitayela se-classic, futhi, singagudluli imilenze yethu, siphume phezulu ngangokunokwenzeka, silula imilenze yethu. Ngokushesha nje lapho amasokisi ethinta phansi, siqala ukuguqa ngamadolo bese siwa.
Futhi ukuhluka okunye okunye esihlokweni sokugxuma: imilenze ndawonye emgodini omncane, ukuqhuma phezulu, ukusabalalisa imilenze yethu emgodini omkhulu, futhi ngokushesha nje lapho izinyawo zethu zithinta phansi, siqala ukugoqa endaweni ebanzi, esivela kuyo futhi siphume.