Izindwangu ezizungezile nezigxile ziphupho lenani elikhulu labesifazane, kodwa ukusebenza nemisipha kule ndawo kuwumsebenzi onzima. Imiphumela emihle inikezwa ngamakilasi avamile endaweni yokuzivocavoca , lapho ungahlanganisa khona izivivinyo nemishini yemidlalo, engekho ekhaya. Ochwepheshe baqinisekisa ukuthi ngenyanga yokuqeqeshwa okujwayelekile kuyokwazi ukuthola imiphumela emihle.
Yikuphi ukuvivinya umzimba okwenziwe emasontweni kwenziwa ejimini?
Ngaphambi kokuba wenze okuyinkimbinkimbi, udinga ukufudumala, okuhloswe ukufudumala imisipha. Kule njongo, ukugijima kalula, ukujubha, ukuguqula, njll kufanelekile. Izenzo eziningi eziyinkimbinkimbi zenziwa ngokusebenzisa izisindo zamahhala, okungukuthi, izigubhu nezibhamu. Ukuzivocavoca okuyisisekelo kwamadokodo:
- Izikwele . Ukuvivinya okulula, kepha okuphumelelayo. Ukuhamba phansi kuyadingeka, hhayi ukuwela ukufana nephansi, ngakho-ke ukumisa akufanele kuvele phansi. Ukuphakama kuyadingeka ngenxa yobuningi bemisipha yamathambo. Ezandleni kuyadingeka ukuthi ubambe ama-dumbbells. Kuyafaneleka ukwenza izindlela ezingu-4-6 izikhathi ezingu-8.
- Ukuwa . Enye yokuzivocavoca eyisisekelo yamadokodo, angenziwa ehholo nasekhaya. Ukuyilayisha kwakuyimisipha yabapristi, udinga ukuhlaselwa. Sukuma uqonde futhi uthathe isinyathelo emuva, ngenkathi ushona ezingeni lapho i-angle engakwesokudla ibunjwa emadolweni omlenze wangaphambili. Ukuhlunga imisipha yamadokodo, buyela emuva esimweni sokuqala, kodwa ungafaki unyawo lwakho phansi, kodwa ngokushesha yenza ukuhlasela okulandelayo. Ukwandisa umthwalo, sebenzisa isiteji sesinyathelo. Yenza izikhathi ezingu-2-3 izikhathi ezingu-12.
- Cindezela imilenze ku-simulator . Lo msebenzi uhlinzeka umthwalo omuhle emagqabeni. Beka simulator bese ubeka izinyawo zakho epulatifomu ukuze kube khona ibanga elifanele phakathi kokusekelwa nonyawo. Ukuze ukwandise futhi uhlukanise umthwalo, kunconywa ukuba ucindezele unyawo olulodwa, okufanele lubekwe eduze komkhawulo ophezulu wesikhulumi ngangokunokwenzeka. Bend imilenze ukuze i-angle engakwesokudla ibhalwe emadolweni. Kuyafaneleka ukwenza amaqoqo angu-4 ephindaphinda izikhathi ezingu-10.
- I-hypererextension . Omunye umzimba owusizo futhi osebenzayo wezinyawo ezise simulator, ophinde unikeze umthwalo ezinkalweni. Beka simulator ukuze kuphela ingxenye ephakathi yamathanga usekele, ngenkathi izintambo kufanele zibe emoyeni. Zibopheleleni emagumbini. Isikhundla sokuqala - ukunciphisa umzimba ngendlela yokuthi wenza ama-degree angama-90 ngezinkalo, bese ubeka izingalo esifubeni. Ukuhlenga izintambo, udinga ukuphakamisa umzimba ukuze kube ngaphezu kwe-line efanayo ukusuka phansi. Bendza imilenze yakho kancane bese uphakamisa umzimba ukuze udale umugqa oqondile. Exhale bese ugoba kancane. Yenza konke okudingayo ngaphandle kokunyakaza okungazelelwe. Ingabe i-4 ihamba izikhathi ezingu-10.
- Iphuma nge-lever ye-simulator . Ukuzivocavoca okungcono kunazo zonke, njengoba umthwalo uthola umthamo omkhulu we-gluteus. Bamba izandla for simulator bese uncike phambili kancane. Faka umlenze owodwa ngaphansi kwe-roller esithambile, okufanele ibeke endaweni ephakathi kwamadolo nezinyawo. Emnyango, thatha umlenze futhi uhlale endaweni enkulu yokucindezeleka bese uyinciphisa. Yenza izikhathi ezingu-3-4 ngezikhathi ezingu-15.
- Ukubopha imilenze endaweni yokulala emkhatsini we-simulator . Lokhu kusetshenziselwa amandla kwamadokodo kungenziwa ngezinyawo zombili noma ngokunye, bese ushiya, khona-ke. Beka ngokwakho ku-simulator ukuze amadolo akho asondele ekupheleni kwebhentshi. Zibopheleleni emagumbini. Beka izandla zakho ezandleni noma ubambe emaphethelweni ohlangothini ebhentshini. Philisa bese ugoba imilenze yakho emgodini wakho, udonsa i-roller kuwe. Uma imilenze ihamba ngokuphambene noma iphinda ithinta izinyathelo, udinga ukuhlala imizuzwana embalwa. Ekuphumuleni, welula imilenze yakho. Yenza lo msebenzi ngaphandle kokugxila.