Abesifazane abaningi, abafuna ukuqeda amakhilogremu engeziwe, bakhetha ukuvocavoca. Ukusebenza imishini ekhethekile kanye nesisindo esengeziwe, ungakwazi ukulahlekelwa isisindo bese uphaqa umfutho. Ukuyinkimbinkimbi kwezivivinyo ngaphakathi kwehholo lamantombazane kufanele kwenziwe ngokuvumelana nemithetho bese kuzovumela ukufezekisa imiphumela emihle ngesikhathi esifushane. Ungakhathazeki ngokuthi amakilasi ehholo azokwenza umzimba wesilisa.
Izindlela ezinhle kakhulu zamantombazane e-gym
Ukuqala ngemithetho embalwa, ngaphandle kokubheka ukuthi yikuphi ukufeza umphumela akusebenzi. Okokuqala, kuhilela ukuqeqeshwa njalo futhi kungcono ukuzinikela ngezinsuku ezintathu ngesonto. Enye iphuzu elibalulekile - ukulandelana kokuzivocavoca emgodini wokuvotela amantombazane, ngakho okokuqala kudingekile ukwenza okuyisisekelo, bese kuthi, ukuzihlukanisa umzimba. Isakhiwo esiyinkimbinkimbi kubalulekile ukwakha ukuze okokuqala umthwalo utholwe yimisipha emikhulu, okungukuthi, imilenze, bese-ke emuva, isifuba nezandla.
Ukuzivocavoca e-gym for girls:
- I-hypererextension . Sebenzisa lo msebenzi ukuze ulayishe izintambo nezinkalo. Lala phansi ebhentshini ukuze ingxenye engaphezulu yamathanga agxile ekumeni, bese ulungisa izigqoko ngaphansi kwesimo. Amandla awela esifubeni (ukucindezela umthwalo, thatha i-pancake ebhajini) futhi ugcine umzimba uqonde. Ukunciphisa, kancane kancane ugobe phansi, uguqe esikhweni. Ungakhohlwa ukugcina umhlane wakho ngokuqondile. Ncika ngaphambi kokuba kube nomuzwa wokwelula imisipha yethanga . Ku-IP ubuyela emuva ekuphumeni. Ukuze ungalimala, kubalulekile ukukhipha ukunyakaza okungazelelwe.
- Izikwele ezine-barbell . Lokhu kuyisenzo sokuqala samantombazane e-gym, okuvumela ukuba ulayishe imisipha yemilenze, izibhamu ngisho nangemuva. Usizi lungathathwa kusuka kumalini, noma ungacela umsizi ukuthi abeke intamo ngemuva kwamagxa akho. Thatha intamo ngezandla zombili bese usuka kude, ubeke izinyawo zakho ububanzi bamahlombe akho bese uvula kancane izinyawo zakho. Gcina imhlane yakho iqondile, iboshwe kancane emuva. Ukufakela phansi, kancane kancane ugwebe phansi, udonsa isikhumba emuva, ngaphambi kokuthi amathanga afinyelele phansi. Ukukhipha umoya, vuka, ubuyela emuva ku-PI, kodwa ungagodli ngokuphelele amadolo akho.
- Ukuphikisana ebhentshini . Lokhu kusetshenziselwa amandla kwamantombazane e-gym kuklanyelwe ukwenza imisipha yabezindaba. Zibekele ebhentshini elithambekeleyo, ulungise imilenze yakho ngemuva kwesitsha. Thatha izandla zakho ngemuva kwekhanda lakho, kodwa ungazifaki ku-lock. Ngaphandle kwalokho, ingozi yokulimala iyanda. Enye iphuzu elibalulekile - ukuhamba kufanele kugxilwe ebhentshini, okuzohlukanisa imisipha yomshini. Exhaling, yenza ukuhlanekezela ngokuphakamisa ingxenye engenhla yomzimba. Ekugcineni, lungisa isimo ukuze ukwandise umthwalo. Ngemva kwalokho, ukuphefumula, buyela ku-FE. Kubalulekile ukugwema ukunyakaza okuzumayo kanye nama-jerks, ukuguquka ngokuhamba kancane.
- Cindezela ibha yamanga . Hlala ebhentshini elingaphansi futhi uthathe i-barbell ngokubamba okujwayelekile. Lokhu kudingekile ukuze ihlombe nesiphambanweni senze i-angle efanele ngesikhathi sokucindezela. Ukungenelela, kancane kancane wehlisa ibha kuze intamo ithinte phakathi kwesifuba. Thatha isikhathi esifushane, bese ubuyela, uphumelele, ku-PI. Kubalulekile ukubandakanya imisipha ye-pectoral. Kunconywa ukulungisa isikhundla phezulu.
- Ukukhishwa kwebhokisi elingenhla ngemuva kwekhanda . Lokhu kuyisenzo sokuqala sokusebenza ngemuva. Hlala ebhentshini bese ubamba ibha ngokubamba okuningi. Gcina umhlane wakho uqonde futhi uma kunesidingo, umqubuzela umzimba kancane kancane. Yenza intamo isondwe yikhanda, igcine umzimba ukhona. Ekugcineni, i-fingerboard kufanele ithinte i-back back ye-deltas. Vala isikhundla bese ubuyela ku-PI.