Ukunquma ukungena emidlalweni, into yokuqala efika engqondweni yithengi yokubhaliselwa kwi- gym . Kodwa-ke, kukhona enye indlela yokuphuma kweso simo - ukuzivocavoca ngesisindo sakho. Ukuze wakhe imisipha nezwi ngokwakho awudingi ama-dumbbell noma omunye umthwalo, ngoba ukulinganisa okungcono kunesisindo sakho.
Ukuzivocavoca ngezikhwepha ngesisindo saso empeleni kuyinto encane kithi esikoleni esedlule. Lezi yi-push-ups, ukudonsa emgqeni, ngisho nokuhlala phansi. Akukho okuyinkimbinkimbi, kodwa umphumela ngeke ube yisikhathi eside.
Uma usebenza ngesisindo somzimba, isisindo somzimba sizokhula kancane kunesikhathi sokusebenzisa ama-simulators. Lokhu, mhlawumbe, yiyona yodwa engalungile, okuyinto kubantu abaningi abangase bangabi yisithiyo.
Ukuzivocavoca
- Ukuzivocavoca kokuqala nesisindo somzimba wakho kungokweziko zendabuko. Imisindo ebubanzi bezinhlanzi, izingalo zihanjisiwe phambi kwakhe. Isisindo somzimba siwela ezithende, sigxuma ku-squat, futhi sisuke sithuthuka.
- I-PI - umlenze wesokudla ngemuva kwezwane, ukugoba, isisindo somzimba ngakwesobunxele. Hamba umzimba phambili, izandla ziyancipha, ziphakamise umlenze wesokudla, ziqondise kuze kube sekupheleni. Siphakamisa icala ku-IP. Bese futhi, bhonqa futhi uphakamise.
- Ncika umzimba phambili, umlenze wesokudla esifanweni esifanayo nokusebenza kwangaphambilini. Siphakamisa umlenze phezulu, futhi, ngaphandle kokuwinciphisa phansi, siwuthuthukisa phambili. Khona-ke sibuyela enyaweni, siqondise umzimba futhi senze konke. Lokhu kusebenza ngesisindo saso kungenye futhi engcono kakhulu ekuqeqeshweni komshini nokuxhumana.
- Ukusebenzisa umzimba 2 no-3 ngakwesokunxele.
- Sithola kuwo wonke ama-four, isisindo somzimba ngakwesobunxele nangemadolo. Umlenze wesobunxele uphonswa emuva, ingalo yangakwesokudla iya phambili. Ekuvuseleleni sinciphisa izitho, uma siphumelela ukuphuma. Ekuphindaphindiwe kokugcina, lungisa isimo sesandla nomlenze ophakanyisiwe bese uyisindisa imizuzwana engu-20. Lokhu kuyisisindo esiyisisekelo nesisindo sayo, esizoqhubeka sibacindezele.
- I-IP iyafana. Ingalo yangakwesokudla nomlenze wesobunxele welulelwe, ekugobeni ukugoba ngamadolo nangengalo, ukwenza ukuphikisana - sidonsa isigqoko sokunene emgqeni wesobunxele. Unganciphisi izitho phansi, buyiselwe esimweni esiphakeme.
- Sihlala phansi, izandla zithatha emasokisini, zidlulisele isisindo somzimba emagodini, ziqondise imilenze bese zidonsa amasokisi ngezandla zethu kithi. Vumela ukuhamba ngezandla zethu, uwathambe phambi kwethu, imilenze yethu ihlale isesikhundleni. Siphinde sibamba izandla zethu ngezinyawo, bese sikhulula futhi silungise isimo. Kulesi sivivinyo, awukwazi ukwehla "ukuphumula" ngezinyawo zakho phansi, sonke isikhathi sikhuliswa.
- I-IP - efanayo, izandla zibambelele emilenzeni ephakanyisiwe, siwa futhi sivule imilenze ebubanzi.
- Hlala ku-butterfly - izinyawo ndawonye, uphumule ezandleni, uqede umzimba phansi. Sigcina amaphuzu amabili - izinyawo nezandla. Sikulungisa isikhundla.
- Senza ukwelula ukuphumula imisipha - ukuguqa ngamadolo phambi kwakhe, umlenze wesibili udonswa emuva, umzimba ulele emadolweni agugile.