Njalo owesilisa wesifazane amaphupho omuntu omncane futhi okhangayo. Ubulili abaningi obuhle abukashiyi i-gym, benza izinhlobo ezahlukene zokuqeqesha ukugcina umzimba ngezwi. Kodwa kukhona nabesifazane abangenawo isikhathi noma imali yokuya ejimini.
Ukuzivocavoca nge-expander ekhaya kuzokusiza ukuba ugcine isimo somzimba, futhi uzobona ukuthi ukusebenza kwakho kuthuthuka.
Izivivinyo eziyinkimbinkimbi nge-expander
Ukuzivocavoca nge-expander kunomthelela ekulahlekelweni kwesisindo esisheshayo nokusebenza kahle , ukwakha imisipha, ukuqinisa isikhumba, nokuqinisa i-cardiosystem. Mane ukhumbule ukuthi umthwalo kufanele ufezeke, ngaphandle kokukhathala. Ake sibheke izinhlobo zemvelo zokuzivocavoca nge-expander.
Ukuzivocavoca kwamazinyo:
- yimile, ubophe ama-ankles nge-beland expander. Ukudweba isisu sakho nokucubungula izintambo zakho, phakamisa izinyawo zakho emuva kwamamitha ngamashumi amabili ukusuka phansi. Ngomlenze ngamunye, sebenzisa izikhathi ezingu-15;
- eme endaweni efanayo, ugijimela ohlangothini, kanti izinzwane kufanele zibe mnyama. Ukuzivocavoca izikhathi ezingu-15 zomlenze ngamunye;
- uguqe ngamadolo akho. Nwebisa ihange kunyawo lwakho lokunene, ululaze phezu kwamahlombe akho. Ngaphandle kokuqondisa, phakamisa umlenze wakho wokunene, kule ndawo isikhundla sakho kufanele sibe sezingeni elifanayo ne-trunk. I-sock ihlala ingavamile. Yenza okufanayo ngonyawo lwesokunxele, uhlele kabusha i-expander. Ukuqeqeshwa komlenze ngamunye kufanele kwenziwe izikhathi ezingu-10.
Ukuzivocavoca izinkalo:
- esesikhundleni esiphakeme ngemuva, ukugoba umlenze owodwa emadolweni bese ukhuphukela esifubeni. Emgqeni we-expander oceliwe, thinta unyawo. Umlenze wesibili uqondile. Khulisa kancane kancane ingalo eboshiwe, futhi ungadonsi uzwane. Ukuzivocavoca izikhathi ezingu-15 zomlenze ngamunye;
- ngaphandle kokushintsha isikhundla, ubopha ama-ankle nge-expander, uphakamise imilenze yakho uphinde uyisakaze, bese uyanciphisa futhi uyanciphise kancane. Beka izandla zakho eceleni kwesiqu, kodwa uma unenkinga ngomgogodla, wabeka ngaphansi kwezintambo;
- isikhundla sokuqala simile, imilenze ibanzi ububanzi bodwa. Hamba ku-expander, thatha umkhawulo we-tape emazansi aphansi futhi ahlungwe. Ukusebenzisa isakazeli, unxantathu kufanele ufake. Yenza izimpondo ezingu-10 ohlangothini lokuqala ngezinyawo olunye bese omunye.
Ukuzivocavoca for the press:
- ngaphandle kokushintsha isikhundla sangaphambilini, ume ngonyawo lwakho lokunene ku-loop ye-expander ehlongoziwe. Ngesandla sakho sokunene, qinisa i-tape emazingeni ehlombe. Ngenkathi iguqula umzimba ngakwesokudla, i-pelvis akufanele ihambe. Yenza ukuthambekela kuka-15 ngakwesokudla nangakwesobunxele;
- esimweni esivamile, phakamisa imilenze phezulu. Tape izinyawo. Ezingeni lesifuba, bhonsa izingalo zakho ezinhlangothini. Ukunciphisa imilenze yakho kancane kancane, khipha isikhala esivela phansi. Qala nge-swings engu-10, ukwandise ngesikhathi nesikhathi sezinkathi.
Ukuzivocavoca kokucindezela nge-expander
Ngosizo lwe-butterfly expander, ungenza umzimba wokucindezela cishe wonke amaqembu omzimba, kufaka phakathi ama-hamstrings, imisindo ye-press and pectoral.
Ukuzivocavoca ngesifuba . Nweba i-butterfly phakathi kwezibikezelo. Amandla akhomba phansi, ama-elbows acindezela komunye nomunye, bese ungene.
Ukuzivocavoca for the press . Esikhundleni se-supine, bhonsa imilenze emadolweni, cindezela umkhawulo owodwa we-expander ngamadolo, omunye ngezandla zakho phambi kobuso bakho. Ukuphakamisa izinyawo zakho phansi, cindezela i-expander ngezinyawo zakho. Kufanele uzizwe ukucindezeleka emshinini wesisu.
Ukuzivocavoca ngemisipha yethanga. Ukulala ohlangothini lwakho, lungisa i-expander phakathi kwamadolo akho. Cindezela izinqulu ze-butterfly bese ubamba kule ndawo imizuzwana engu-10. Yenza lo msebenzi izikhathi ezingaba ngu-50.
Ukusebenzisa izivivinyo nge-Expander, isibalo sakho sizoba nesimo kanye nezwi! Kulesi simo, awudingi ukuthola isikhathi nemali ukuya ejimini.