Ukuze wenze imilenze ibe mnandi futhi inhle, udinga ukuyivocavoca, lokhu kuzosusa amanxeba amaningi nokuphambanisa. Awukwazi nje kuphela ukuvivinya umzimba, kodwa ekhaya. Kunezivivinyo ezilula zomilenze ezincane ezibalulekile ukwenza ngokuvumelana nemithetho ekhona. Kungcono ukuhlanganisa ukuphathwa kwe-aerobic namandla, okuzokwenza kube nomphumela omuhle. Esiyinkimbinkimbi kunele ukufaka imishanguzo ka-5-7 okufanele yenziwe ngezinqubo ezingu-3-4, okwenza iziphindaphindiwe ezingu-17-20.
Ukuzivocavoca ngezinyawo ekhaya
- I-Raskachka . Lokhu kuvivinya kukuvumela ukufudumala imisipha yakho bese ubangenisa kuyi-tonus. Beka izinyawo zakho ngobubanzi ngangokunokwenzeka, futhi ugcine izandla zakho phambi kwakho, uzixhume ekukhiyeni. Hlala ngendlela eyodwa, uguqe ngamadolo uze udale i-angle engakwesokudla, kanti omunye umlenze kufanele uhlale uqondile. Ngokwenza kanjalo, kufanele uzame ukukhipha isifuba, kude ngangokunokwenzeka. Vala isikhala semizuzwana embalwa, bese ubuyela ku-PI uphinde ubuyekeze umsebenzi ohlangothini olulodwa.
- Izikwele ngokumelene nodonga . Ukuvivinya komlenze we-isometric ephelele, okusebenza nasemisipha ye-gluteus. Hamba eduze nodonga futhi uphumule ngokuya kwakho, ngokucindezela ucindezela umgogodla wakho. Yehla phansi kuze kube umzuzwana lapho kutholakala khona i-angle engakwesokudla emadolweni, kanti izinyathelo azifinyeleli kufana nephansi. Hlala kule ndawo isikhathi eside ngangokunokwenzeka.
- Udonsa nge-jump . Ngempela, ungakwazi ukwenza inguqulo ye-classic yezivivinyo, kodwa ukuze uthuthukise umphumela, kungcono ukufakazela ukuhlaselwa ngokugxuma. Lona umsebenzi omkhulu kulabo abafuna ukunciphisa umzimba . Uma ufisa, kungenziwa ngesisindo esengeziwe, ukuqoqa ama-dumbbells. Thatha isinyathelo esijulile phambili bese uhlala phansi, kodwa qiniseka ukuthi amadolo awahambanga phezu kwamasokisi. Kubalulekile ukudweba esiswini bese ugcina umhlane wakho, uhamba phambili kancane. Kusukela esimweni sokuqala esamukelekayo ekuphumuleni, phuma, uncike emlenzeni wangaphambili bese wenza ngokushesha ukugxuma. Phakathi nalokhu, idolo lomlenze oneminyama liqhutshwa phambili futhi ingalo ephikisayo iphakanyisiwe phezulu. Ngemva kokufika, ngokushesha ugijime emuva.
- Ukubeka unyawo lwakho ohlangothini . Lokhu kuvivinya ukuqinisa imisipha yemilenze kuvame ukuma kuwona wonke amane. Beka izandla zakho ukuze zikhule kancane kunamahlombe. Phakamisa umlenze ohlangothini ohlangothini olulodwa kuze kube sezingeni eliphansi, ngenkathi ugcina ibhande elifanele emadolweni. Emva kokulungisa isikhundla, yehlisa umlenze, kodwa ungathinti phansi.
- "Izikhali" . Lokhu kuvivinya umzimba, ukulahlekelwa imilenze yesisindo, kuyaziwa abaningi kusukela ezikoleni futhi uma kwenziwa kahle, kungenzeka ukuthi ulayishe kahle imisipha yemilenze . Hlala emhlane wakho uphakamise imilenze yakho phezulu, futhi ugcine izandla zakho eduze komzimba. Yenza "izikhali", usakaze imilenze yakho ezinhlangothini bese uwahlanganisa. Lo msebenzi uhlinzeka umthwalo omuhle kumaphephandaba.
- Makhi . Ukuzivocavoca okuhle kakhulu kwemilenze yizimpuphu ezingcono kakhulu ezenziwe ngomthwalo, isibonelo, ungasebenzisa amathanga akhethekile noma imidlalo yezemidlalo. I-Mahi ikuvumela ukuba usebenze ngokuphumelelayo ezinqulwini zakho. Hlala esihlalweni bese uqonda emuva. Phakamisa umlenze wakho ohlangothini, bese uyabuyisa. Unganciphisi unyawo lwakho phansi, okuzokwenza ukwazi ukugcina ingcindezi njalo. Kubalulekile ukwenza konke ngokushelelayo, ngaphandle kokugubha.
- Izikwele ze-Sumo . Vuka ngokuqondile, ubeke izinyawo zakho ububanzi kunamahlombe akho bese uvula izinyawo zakho ngaphandle. Ezandleni ungathatha isidumbu bese uyibamba phambi kwakho ukuze phakathi kwezikwele zidlule phakathi kwemilenze. Faka, u-squat ngaphambi kwezinyathelo ufinyelele phezulu. Gcina i-pelvis njengasekude ngangokunokwenzeka. Ungagcini amadolo akho bese uwagcina endizeni eyodwa ngezinzwane zakho. Ukuvuka kumelela umoya wokuphefumula.