Izintambo - enye yezindawo ezinenkinga kakhulu yabesifazane. Amanye amantombazane aphethwe ngokweqile ngokweqile, abanye abavela ekuthunjweni, kanti abanye bevela ezifweni ezingaphelele. Kodwa-ke, kuzo zonke lezi zimo, imidlalo ithola usizo. Ukuzivocavoca njalo ngezikhwebu ezinama-dumbbells noma entanyeni kukuvumela ukuthi uphelele izintambo bese ubanika isimo sokukhohlisa ngokwengeziwe, okwandisa ivolumu yomzimba. Kodwa-ke, ukunciphisa ivolumu, akudingekile ukuthi usebenzise izivivinyo ngesisindo esengeziwe, kulokhu kuwukuzivocavoca okuphumelelayo kakhulu kwi-fitball , i-simulators noma i-classical, engenziwa ngisho nasekhaya.
Ukuzivocavoca okuphumelela kakhulu kokuphefumula izintambo
Uma inkinga ukuthi izinkinobho ziyizicabha kakhulu noma zi-saggy, ukuzivocavoca okuhlukene nge-dumbbells, i-griffin, ukwakha umzimba, kanye nokuzivocavoca okuyi-static kwamadokodo kuphelele.
- Uhlezi esihlalweni, izinyawo zihlukene, izandla esihlalweni kusukela ohlangothini. Bamba ibhola le-rubber phakathi kwamadolo akho bese ulibamba ngomzuzu owodwa, ucindezela ngamandla, njengokungathi uzama ukuchoboza. Lokhu okuyi-static (ngaphandle kokuphindaphinda) kuqinisa imisipha. Gcwalisa izindlela ezingu-3.
- Ema emadolweni, izandla zakhe ziqondile phambi kwakhe. Ngenye indlela uhlale phansi bese ngakwesobunxele, bese uya kwesokudla sakho. Kufanele kwenziwe kungakapheli imizuzu engu-1-2, ngaphambi kokuba inzwa enamandla yokushisa ivele emagodini. Ekuqaleni kuyoba nzima kakhulu ukwenza, kepha umphumela kuwufanele ngempela. Yenza izindlela ezingu-2-3.
- Ukugxila ngemuva kwekhanda nokubuyela emuva odongeni, imilenze iguqa ngamadolo, imisipha iyancipha. Gcina isikhundla okungenani iminithi elingu-1, bese uphumule. Kubalulekile ukubukela, ukuze ngemuva kwentamo, emuva, izintambo zifanelane kahle nodonga. Gcwalisa izindlela ezingu-2-3.
- Ukuhlala, ukuphumula kwesundu emanzini. Ungadabuli izandla bese umisa umqulu phambili phambili, kuze kube yilapho ama-knees emadolweni angama-90% futhi umzimba ufana nendawo. Buyela esimweni sokuqala. Senza izindlela ezintathu, izikhathi ezingu-20-30.
- Ehlezi phansi, izandla ngqo, imilenze iguqa ngamadolo, ihlale phansi. Gwema izintambo ezivela phansi, umzimba kanye namathanga kumele wenze umugqa oqondile ngokuhambisana nesitezi. Vele uhlale lapho okungenani iminithi. Bese uphinda ngamadolo phansi.
- Ukuma, izinyawo ze-shoulder-width ngaphandle, ezandleni zama-dumbbells (kungaba umzimba-umzimba noma intamo emahlombe). Ingabe ama-squats ngaphambi kokuba afinyelele ama-degree angama-90 ama-knee, ehoxisa izikhwebu ngokuqinile. Phinda izikhathi ezingu-3 izikhathi ezingu-15-20.
- Yenza ukuhlaselwa okujwayelekile ngokubamba izimbongolo ezincane noma intamo emahlombe akho. Phinda amaqoqo angu-3 wezikhathi ezingu-15 zomlenze ngamunye.
Ukwenza okunzima ngaleyo ndlela ngosuku, ufinyelela ngokushesha umgomo.
Izivivinyo eziyinkimbinkimbi zezinyawo zokulahlekelwa isisindo
Uma umgomo wakho ukwehlisa isisindo emaqokeni, musa ukulungisa kuphela ukuzivocavoca. Kudingekile ukuthi ubuyekeze ukudla kwakho bese ushiya amaswidi, ufulawa namafutha. Ngokulandela imithetho elula futhi ngaphandle kokushintsha ngokukhethekile ukudla kwakho, uzokwazi ukufinyelela umgomo wakho ngokushesha. Kodwa ukuzivocavoca okuhambisana nokudla okungalungile kakhulu umphumela omkhulu angeke unike.
- Ukugijima, ukweqa intambo noma ukugijima endaweni. Lena yinto yokuqala okufanele ifakwe kunoma yiluphi uhlelo lokulahlekelwa kwesisindo. Okungenani imizuzu engu-15-30 ngosuku udinga ukuyiqhuba.
- Ulale emhlane wakho, imilenze iguqa ngamadolo, izinyawo ziphumula phansi. Ngejubane elisheshayo, phuma emagodini kusukela phansi kuze kube imizuzwana engu-30. Ngakho-ke senza izindlela ezingu-3 ngamaphakathi phakathi kwabo ngesigamu somzuzu.
- Ukuma ndawonye, senza ukuhlaselwa okudala, izikhathi ezingu-30 ngomlenze, amasethi amathathu namasekhondi angu-30 ahamba.
- Emile kuzo zonke ezine, ephakamisa umlenze owodwa ngaphandle kokuphakamisa ngangokunokwenzeka, senza izikhathi ezingu-30 ngomlenze ngamasethi amathathu ngekhefu lemasekhondi angu-30 phakathi kwezinyathelo.
Ekupheleni kwanoma imuphi umsebenzi, ungakhohlwa ngokulula okulula, okujwayele sonke kithi kusukela ezikoleni zezifundo zempilo. Lokhu kuzogwema imizwa engathandeki ngosuku olulandelayo.