Ngokukhawuleza kubonisa ukuba akunakwenzeka ukwandisa isifuba ngoncedo lwezandla zokuzilolonga, ukuba uthembisekile kwaye uqinisekisiwe izinto ezinjalo, qhelana ne-anatomy yebele. Ngokuncediswa koqeqesho lwebele, unako ukwandisa u-elasticity, uqinise, kwaye ngokwenene, ubonakalise amabele akho amakhulu. Kodwa ubungakanani bhosi ukusuka kulo awuyi kutshintsha. Ukuze sikhuphe ukushiya okungadingekile, asiyi kuqalisa ngoqeqesho lwenkqubo kwisifuba, oko kukuthi i-anatomy.
Anatomy
Amabele akho:
- imisipha emancinci kunye namakhulu;
- imisipha ye-intercostal;
- izicubu ze-adipose;
- iziphelo zentsholongwane nemithambo yegazi;
- iiglebhu zamathambo ezincinci.
Ininzi, isifuba sisisitye esinamafutha, oko kuthetha ukuba akunakupheliswa. Unokuphelisa kuphela imisipha apho iqhotyoshelweyo (encinane, enkulu, intercostal). Ngaloo ndlela, "iyakhupha".
Ukuzivocavoca
Ekuqeqesheni kwethu kwebele kwabasetyhini, siya kusebenzisa izihlunu zepectoral kunye nezihlunu zezandla, sidinga iibhola ze-dumbbell kunye ne- fitball .
- Isikhundla sokuqala sihleli kwibhola, izibhambathiso ezandleni. Siphumle kwiindawo eziphantsi kwe-subcostal, siphakamise iingalo zethu kunye nezigulane kwiimigxa, izandla zongezelwe ebusweni - ukuphindaphinda 8-16.
- Ukwenyuka kweempawu ze-dumbbells songeza ukunyakaza okunyukayo ngemilenze yethu - siqondisa umlenze omnye ukuphakamisa omnye.
- Isikhundla sokuqala - izandla kunye nezithambo ezinqeni. Sibaphakamisa ngeendlela ezimbini: 1 - kwindawo yesigxina, 2 - ulungele iingalo ezingaphezulu kwentloko. Kwakhona kwindlela ezimbini kwaye uyishiye - amaxesha angama-8-16.
- Sifaka izandla kwisifuba, vula izandla zethu kwicala. Hlanganisa ukudalulwa kwezandla kunye nomlenze ovulekileyo ovulekileyo kwicala - 8-16 amaxesha.
- Siqala ukuphakanyiswa kwesigxina seendumbulu - pha kamisa isandla esinye kwindawo yomxhelo, ngokufanayo uqondise umlenze ohambelanayo - amaxesha angama-8-16.
- Siphakamisa izibhambathiso ngezandla ezisezantsi ukuya kwinqanaba lentloko kwaye sivula ukuvulwa kwesigca seengalo kunye nemilenze ecaleni - 8-16 amaxesha.
- Siphinda kwakhona 2.
- Siphinda umsebenzi woku-3.
- Izandla kunye neendumbulu eziphakanyiselwe kwinqanaba lembombo, entwasahlobo ebholeni, ngokuthe ngenye indlela yenze umlenze omnye.
- Senza amanyathelo amane phambili, ngomhla wesine siphakamisela umlenze omnye kunye nesandla esichaphazelekayo sibetha isilumkiso. Emva koko sibuyela, senza amanyathelo amane emva.
- Siphinda umzekelo 9.
- Siphinda ukuqhuba 10.
- Siqala ukwenza i-rhythm jumping in the ball, evula imilenze ngendlela enye okanye enye.
- Ukuphakamisa iingalo ezithe ngqo ngaphezu kwentloko, siyanciphisa ukuya kwicala lamahlombe kwaye sibuyela kwindawo yokuqala.
- Isikhundla sokuqala, njengokusetyenziswa kwangaphambili, izandla ukuya ngaphesheya kwifom egobileyo.
Ngaphezu kokwaneleyo ukuqhuba ii-2-3 zokusebenzela ngamabele ngeveki. Kananjalo uncede ubone ngokubonakalayo ukuphucula umlo kunye nomthamo wesenzo esifubeni ngasemva. Ukuhamba kakuhle kweso senze ukuba amabele akho abonakale.