Izenzo ezinhle kakhulu zocingo

Abesifazane abaningi, beqala ukusebenza ekwakheni umzimba omuhle, babhekene nenkinga yokukhetha amasu. Ukudala isisu esihle, amasu ahlukene anikela ngezindlela eziningi, futhi kanjani ukuthi ungadideki ezinhlobonhlobo ezinjalo futhi ukhethe ukuphumelela kakhulu, ukuqeqeshwa okungcono kakhulu kocingo?

Izindlela ezinhle kakhulu zesisu

Manje iningi labachwepheshe emkhakheni wokuzivocavoca kwafika esiphethweni sokuthi umsebenzi osebenza kahle kakhulu emshinini wezitho zangasese yizindlela ezilula, eziyinkimbinkimbi eyenza imisipha futhi ivumela ukwakheka komugqa wokunyathelisa omuhle ngesikhathi esifushane. Yenza izivivinyo ngama-3 amasethi wokuphindaphinda kuka-15-20:

1. Hlala phansi, imilenze ndawonye, ​​uguqe ngamadolo, izandla ngemuva kwekhanda, emuva kugonywe phansi. Gcoba amahlombe ehlombe kusukela phansi (ungaphakamisi ngokugcwele emuva), hhayi nge-jerk, kodwa ngamandla e-press, futhi uqinisekise ukuthi isibindi sakho singasetshenziswa ngaso sonke isikhathi phakathi kwesikhumba nesifuba. Ungalimazi futhi ungalulali intamo.
2. Ukuzivocavoca ebhentshini yomshini wokuzivocavoca ozoyivocavoca kuyafana, kepha ngokuphakamisa okugcwele: imilenze igcina umzimba esimweni esithambekele, izandla ngemuva kwekhanda.
3. Ukuzivocavoca komcibisholo ebha, kufaka nekhoneni elinemilenze eqondile futhi egobile, kuzovumela umshini ophansi ukuba usebenze kahle. Njengomunye esikhundleni, ungenza ukunyakaza okufanayo ngemilenze yakho, ulele emhlane wakho.

Ukuzivocavoca okunjalo okwenzelwe abesifazane kubanika imiphumela ephumelela kakhulu futhi kufanele ukuthi kungene kunoma yisiphi isisindo somzimba omuhle.

Ukuzivocavoca ohlangothini lwe-side

Uhlu lwama-exercises aphezulu omshini alukwazi ukwenza ngaphandle kokuzivocavoca emisipha ye-oblique yomzimba. Kubalulekile ukuzenza ngokuqinile, ukuze imisipha inganda futhi ikhule.

1. Ulale phansi, izandla ngemuva kwekhanda, imilenze iguqa ngamadolo, isigqoko somlenze wesokunene sisebuseni lesobunxele. Kusukela kuleso sikhundla, kuhloswe ukuba ufinyelele ku-elbow kwesokunxele ne-elbow kwesokunxele (kuyilapho izimbambo kufanele zibe endizeni efanayo nekhanda, futhi hhayi phambili). Phinda izikhathi ezingu-15, bese ushintsha imilenze yakho bese welula i-elbow yakho kwesokudla ngakwesokunxele sakho. Ngalolu cala, uphindaphinda izikhathi ezingu-15. Gcwalisa izindlela ezingu-3.
2. Ukuvuthwa kwe-hoop. I-torsion ye-hoop, ikakhulukazi eyona enzima kunazo zonke, iholela ngokugcwele ekugxilweni kwemisipha yomzimba oblique. Ungakhohlwa ukuthi udinga ukuguqula i-hoop kuzo zombili izikhombisi-ndlela, ngaphandle kwalokho ekugcineni uzobona umehluko ekuthuthukiseni imisipha ye-lateral yinye nelinye icala.

Ungakhohlwa ukuthi izivivinyo eziyinkimbinkimbi ezifana nomshini wokunyathelisa, njengokuphikisana kwe-hoop, kufanele ukuthi zifake ngokuyinkimbinkimbi emshinini. Izinketho zokuhlukanisa eziqeqesha uhlobo olulodwa lomsila nazo zibaluleke kakhulu, kodwa ukuthuthukiswa komzimba kubalulekile ukunikeza umthwalo jikelele.

Ukuzivocavoca okuqinile komshini

Ukuzivocavoca okulula kuyindlela elula yokucindezela, lapho azikho ukuphindaphinda okujwayelekile. Konke okudingayo nje kuthatha i-pose edingekayo futhi uhlale kuyo ngangokunokwenzeka. Kwanele ukwenza izivivinyo ezintathu eziyisisekelo:

1. Ulale phansi, izandla ezihamba emzimbeni noma ngemuva kwekhanda, imilenze iqonde. Sika isikhathi bese unqamula imilenze eqondile ukusuka phansi kuze kube semkhawulweni webhokisi lokudlala. Kuyadingeka ukuthi igcinwe kanjalo imizuzwana engu-40-60 kanye nokuqhubeka nokuqashwa okwandisa lesi sikhathi.
2. Ukuzivocavoca "Amakhonksi": yenza okufanayo, kodwa phakamisa imilenze yakho ukuze i-angle nephansi ingaba ngu-45 degrees.
3. Ukuzivocavoca kwesithathu kuyafana, kodwa imilenze ephakanyisiwe nephansi yenza i-angle engaba ngu-60 degrees.

Lolu hlelo lokusebenza ku-press luzokwenza ukuthi i-tummy yakho iqine, futhi ukushintsha i-angle yokuthambekela ikuvumela ukuba usakaze ngokulinganayo umthwalo kuzo zonke izingxenye zomzimba wamathumbu.