Ukwenza imidlalo kuqeqesha wonke umzimba, ukufutheka emoyeni futhi, nomzimba onempilo. Into kuphela emidlalweni yezemidlalo imidali, futhi ngokwethu, ngokusho, imidlalo yekhaya, sinomzimba omuhle.
Ngeke sinike isikhathi esiningi sokwethulwa, kanyekanye sizodlula ekuqeqeshweni, sigxile ekuzivocavoca okuphumelelayo kwezinqamu.
Ukuzivocavoca for the hamstrings
Qala: welula imilenze yakho ngokubanzi kunokuba ububanzi bamahlombe akho, futhi ezandleni zakho ungathathi ama-dumbbells asindayo kakhulu.
Isenzo: Ungagodli emuva futhi ugobe kancane imilenze yakho, ubeke phambili phambili, futhi siyanciphisa izimbongolo phansi. Ephusheni eliphansi kunazo zonke, hlala kancane, uzwe ukucindezeleka emisipha yakho. Ungadluli. Uma uzizwa ukhululekile, buyela esimweni sokuqala.
Ukuzivocavoca kwe-hip kuqinisa
Qala: beka izinyawo zakho bese uthatha i-dumbbell eyodwa noma ama-dumbbell amabili amancane.
Isenzo: ukugcina umhlane wakho uqonde, wenze isigamu shlangothi kuze kube yilapho izinkalo zifana nendawo. Ngemuva kwalokho, vula bese ugibela ezinzwaneni zakho nge-jerk esheshayo. Ukuwela engxenyeni-ngomkhumbi, ungakhohlwa ukunciphisa izinyawo zakho. Kumele bame ngokuqinile phansi. Lo msebenzi kufanele uphindwe izikhathi ezingaphansi kwezingu-15.
Ukuzivocavoca ngemuva kwethanga
Qala nokusebenza: imilenze ndawonye. Ukugubha umlenze emadolweni, yenza umjikelezo ophakathi. I-tibia yomlenze wesokudla nomlenze wesobunxele kufanele kube yi-perpendicular kwi-plane phansi. Kule ndawo, bamba imizuzwana embalwa, bese ubuyela emuva esimweni sokuqala. Zama ukugcina ibhalansi yakho. Lo msebenzi ungenziwa kancane kancane. Phinda lo msebenzi ngomlenze owodwa.
Ngemuva kokuba umsebenzi ulula, yiba nzima kanje: ngemuva kokubuyela esimweni sokuqala, ngokushesha uthuthe isisindo emlenzeni owodwa, futhi okwesibili ubuyele emuva. Ngokuvamile, lo msebenzi ufanelekile kakhulu ngemuva kwethanga, kodwa kuhle ukuthi ungahlukahluka futhi ucindezeleke ngezinketho ezahlukene, ukuze imisipha yamagundane kanye nengaphambili kwethanga ibandakanyeke emsebenzini.
Ukuzivocavoca umzimba okwenqunu - lokhu kubaluleke kakhulu. Inani lezinhlelo zokuqeqesha kanye nemfanelo yabo, yebo, izoshisa amakhukhi. Kodwa kumele siqondise izinyathelo eziphezulu ezinkingeni zethu eziyinhloko. Kulo lonke lobunzima bokuzivocavoca, umsebenzi wakho ukwengeza ukudla kwansuku zonke. Akudingeki kube nzima, udinga nje ukulawula okuqukethwe kwekhalori kwezitsha kanye nenani labo lokudla okunomsoco.