Ukuzivocavoca okuqinile akuthandi kakhulu ekuqeqeshweni kwasekhaya. Njengomthetho, abantu bakulungele ukwenza izenzo eziphindaphindiwe, bakholelwa ukuthi lokhu kuyasiza kakhulu. Eqinisweni, ukuxilongwa kokuzivocavoca okuyi-static ngumsizi omuhle kakhulu ekunciphiseni isisindo nokuthola imisipha emihle, futhi kubalulekile ukuwasebenzisa njalo.
Ukuzivocavoca okuqinile: inzuzo
Ukucindezeleka okuqinile akuyona into engokwemvelo kumuntu kunomuntu onamandla. Isibonelo, umzimba wokuzivocavoca okwenziwe umgogodla yizinto ezivame kakhulu emzimbeni, ngoba imisipha ehambisana nama-vertebrae ahlale ebizwa ukuba asekele ngethoni.
Izinzuzo zokuzivocavoca okunjalo zingahluka kakhulu. I-voltage ye-static-power-force inikeza umthwalo oqinile emagqabeni abomvu obomvu, okuyinto iningi elivikela amandla ngamafutha. Ukuzivocavoca okunjalo kungcono kakhulu kokusindiswa kwesisindo kanye nokushisa kwamafutha , ikakhulukazi uma kwenziwa ngemuva kokushukumisa ...
Ukuzivocavoca okusemandleni okugcwele kuhlanganisa imfucu yemisipha emhlophe, okwenza ukwanda komqulu we-muscle futhi ukwanda ngamandla. Ngesizathu salokhu, kwakhiwe izakhiwo eziningi ze-isometric gymnastics, okwenza kube nomphumela omubi kakhulu kunokuzivocavoca.
Ngenxa yokucindezeleka okukhulu kwenhliziyo nemithambo yegazi, ukuzivocavoca okunjalo akukhuthazwa ngabantu ababhekene nezifo ezivela kule ndawo.
Ukuzivocavoca okuqinile kokulahlekelwa isisindo kanye nomshini wokunyathelisa
Cabanga uchungechunge lwezivivinyo ezithandwayo nezisebenzayo ezikuvumela ukuba uhambise umzimba wakho kalula futhi ngokushesha, utshise amafutha futhi uzwise imisipha yakho. Yenza okuhle kakhulu ngokuhambisana nokuzivocavoca okunamandla (engxenyeni yesibili yeseshini) ukuze kukhuliswe amandla abo.
- Ukunyakaza okuqinile. Thatha ukugcizelela amanga, ungawushiyi ngokuphelele up-up, kodwa kuze kube phakathi, uhlale kule ndawo futhi ubambe isikhathi eside ngangokunokwenzeka.
- Imisipha ye-deltoid. Vuka ngokuqondile, izandla zibopha ekukhiyeni ezingeni lesisu, izintende ziqondiswe phezulu. Yenza umzamo, njengokungathi ufuna ukuphula ukukhiya ngama-elbow akho ngezindlela ezihlukile. Gxila emisebenzini yamahlombe.
- Imisipha ye-pectoral. Ngesikhathi umile, welula izingalo zakho ezingeni lesifuba bese ubeka isandla sakho entendeni yesandla sakho. Beka izandla zakho komunye nomunye ngesikhathi sokuqala kwenhliziyo, bese ubeka ngokugcwele.
- I-triceps. Yima emadolweni akho phambi kwesitokisi, faka izintambo zakho kuso (ngezintende zezandla zakho phansi). Push esitokisini ngawo wonke amandla akho.
- Ngama-biceps. Ukuma ngezandla zakho ekhanda lakho, usakaze izingalo zakho ezinhlangothini. Izintende kufanele ziqhubekele ekhanda.
- Ngomshini wokunyathelisa. Themba ngemuva kwakho, welula imilenze yakho ububanzi bese uhlala phansi. Gcoba amahlombe akho phansi, welula izandla zakho zithuthuka phambili. Zizwa ukuthi ucindezelwe kanjani ucingo lwesisu.
- Imisipha yomzimba oblique. Vuka ngokuqondile, bhonsa izingalo zakho ezinhlangothini. Lean ke enye indlela, ke ngakolunye uhlangothi, uqiniseke ukuthi i-pelvis ihlala ingapheli.
- Ngokuba imisipha yangemuva. Hamba ngezinyawo zakho ngentambo noma ngentambo, ubambe ukuphela kwezandla zakho, futhi, ukuguqa phambili ngokugoba ngemuva, ukukhipha.
- Ngokuba imisipha yangemuva. Themba phansi ngesisu sakho, faka izandla zakho ngemuva kwekhanda lakho bese ugoba kahle ngokwedlulele.
- Izinyawo. Hamba emuva emuva odongeni, welula unyawo olulodwa ubude bezinyawo. Unyawo olungemuva, cindezela odongeni. Ngemuva kwalokho, shintsha imilenze yakho. Gxila ezintweni ezisezinkalweni.
Kumele uqaphele ukuthi ngaphambi kokuzivocavoca okuyisidingo udinga ukufudumala okujwayelekile: ukuguqula amalunga, ukudonsa imisipha, ukwenza i-jog encane ukuze ufudumale, ukuze yonke imisipha ikulungele ukuvivinya umzimba futhi ingaguli emva kokuqeqeshwa. Ekupheleni kwesakhiwo esiyifunayo esiyinkimbinkimbi.