Ukuzivocavoca kwesisindo somhlane, njengamanye amanyathelo okunciphisa umzimba, kufanele asetshenziswe ngokuhlanganyela namanye amasu. Njengoba wazi, amafutha asendaweni akwazi ukukwenzeka: uma ulahlekelwa isisindo, ulahlekelwa isisindo ngokuphelele. Kodwa ukuzivocavoca okuvela emaphakathini ngemuva kusakusiza ukwandisa indawo yenkinga futhi udale ubuhle obuhle, obubukeka obuhle obuncane.
Ngakho-ke, ake sibone ukuthi yiziphi izivivinyo ezingemuva odinga ukuzenza:
- Ukuzivocavoca kwemisipha yangemuva ngqo. Thatha ukugcizelela amanga, njengokungathi usuzophuma. Gxilisa esiswini sakho, welule umzimba, cindezela amahlombe ehlombe, linda ngomzuzu. Ngemuva kwalokho, khipha esinye sezandla kusukela phansi bese uphakamisa ikhanda lakho. Lokhu kufanele kwenziwe ngokuqinile ngaphakathi kwamasekhondi angu-20-30. Ngemuva kwalokhu, buyisela isandla, unqamule isandla sesibili ukusuka phansi bese uphinda umsebenzi. Bese uphumule. Phinda usebenze wonke izikhathi izikhathi ezintathu kusukela ekuqaleni kuya ekupheleni.
- Thatha ukugcizelela amanga, njengokungathi usuzophuma. Bamba esiswini sakho, welula umzimba wakho, cindezela amahlombe akho ehlombe. Ukudluliswa kwesisindo somzimba kwesigamu somzimba - isibonelo, ingalo kanye nomlenze wesokudla. Umlenze wesokunxele uqhekeze phansi, uphakamise isandla sakho sobunxele phezulu. Linda amasekhondi angu-30-60. Bese usinciphisa ingalo nomlenze futhi wenze okufanayo nangakolunye uhlangothi. Qedela ukuvivinya umzimba izikhathi ezingu-3.
- Ukuzivocavoca ngemuva, okuthandwayo emzimbeni. Faka i-dumbbell enesisindo esingaba ngu-2 kg eduze kwakho. Uhluke emadolweni, ngesandla esisodwa, thatha isidumbu bese uyidonsela okhalweni, bese ubuyela esimweni sokuqala. Emva kwalokhu, uphinda uphinde uphakamise uphinde uphinde udonse
izinyembezi ngakolunye uhlangothi. Qhubeka uze wenze ama-push-ups angu-20. Phinda konke ukuvivinya ngezindlela ezintathu. - Ukuzivocavoca okunjalo kumhlane wangaphezulu nakho kuhle, okufanele ingxenye engezansi. Ukulala ngesisu sakho, khipha imilenze nezandla kusuka phansi. Amandla ahamba phambili, amasokisi omlenze abuyele emuva. Yenza ama-flaps amafushane ngezandla nezinyawo zakho phezulu-ke ngesikhathi esisodwa, bese uhlukile. Qhubeka ngomzuzu. Bese uphumule bese ulandela izindlela ezimbili.
- Lala phansi, faka izandla zakho ezinhlangothini zakho, nezinyawo zakho ezinzwaneni zakho, gcina umzimba wakho uqonde. Donsela ibhande elilodwa esifubeni bese ugoba emuva, bese uphinda ngomunye umlenze. Yenza izinqola ezingu-3 zokuphindaphinda ezingu-20.
Khumbula: ukususa amafutha ngemuva, ukuzivocavoca kufanele kwenziwe njalo! Okusho ukuthi kufanele uzibeke 3-4 izinsuku ngesonto, lapho usebenza khona isikhathi esigcwele. Uma ukuzivocavoca ngamafutha emhlane kuncediswa ngokudla okunempilo, umphumela uzoba ngokushesha.