Ngomntu obandakanyekayo kwimidlalo ngaphandle kweenjongo zobuchwepheshe, kuphela ukuzonwabisa, impilo kunye nobuhle, kubaluleke kakhulu ukukhetha uhlobo loqeqesho oluya kunika umthwalo kuwo wonke umzimba. Ukungabikho kwexesha kwenza uhlengahlengiso kunye nokusebenzisa kuwo onke amaqela omsila, ngokunjalo izakhiwo zanamhlanje zifanele zizaliswe kakhulu kwaye ngexesha elifanayo, zenzelwe lula abantu abakulungeleyo. Ngelinye igama, sibheke ubunzima bobunzima bomhlaba wonke kuwo onke amaqela omzimba.
ICompound
Makhe siqulunqe iinqwenela zakho eziyinkimbinkimbi:
- ubunzima kufuneka kukhuthazwe ukulahleka kwemithwalo, oko kuthetha ukuba ukusetyenziswa kwezigulane ezisisiseko, ngokuyinxalenye, kufuneka kube yi-aerobic;
- kufuneka kukhuthazwe ukuqiniswa kweefom (i-press, izandla, izitshixo, amathanga), oko kuthetha ukuba nathi sidinga ukusetyenziswa kwamandla eqela lamasundu ahlukeneyo;
- kuquka ukuxakeka kufuneka kusebenze kwiisisu zomzimba, iingalo, amahlombe, umva, isifuba, imilenze, iintambo .
Kwaye okubaluleke kakhulu, konke oku akufanele kuthathe ngaphezu kwesigama seyure!
Ukuzivocavoca
Inkathazo yethu iqukethe imizimba yeqela ngalinye, kwaye ithatha imizuzu engaphantsi kwelishumi. Ngako oko, musa uvila, yenze njalo imihla uze ufike kwimida yephupha lakho elingenammiselo kunye nathi!
- Ukufudumala - ukuxhuma eceleni, izandla ngaphandle. Siqokelela ndawonye izandla kunye neenyawo.
- Sizixinzelela kwakhona eludongeni, siqhubekele kwinqanaba elisekunene ekukhoneni kwamadolo. Hlela isikhundla semigqa engama-30.
- Senza i-push-ups. Nika ingqalelo kwisimo esifanelekileyo somzimba - ukusuka entloko ukuya enzwaneni, umgca omnye ochanekileyo, izandla ezisezantsi phantsi kwamagxa. Ukuze usikhulule, unokutshoxa ngamadolo. Senza i-push-ups imizuzwana engama-30.
- Salala ngasemva, izandla emva kweentloko, imilenze iguqa ngamadolo, isusa intloko, amahlombe, inxalenye yecandelo le-thoracic ukusuka kumgangatho. I-Chin ikhangele phezulu, izandla azinciphisi - 30 sec.
- Sithatha isihlalo, sibeke ilinya elinye kwisitulo, sitshuse okwesibini, sinyuka size sinciphise imilenze. Izandla kwibhande, sisebenza imizuzwana engama-30.
- Siphakamisa izandla zethu esihlalweni, imilenze yethu isetyenziswe phambili, igobile, ifakwe kwisitulo - isekhondi engama-30.
- Sithwala i-bar - sigcina umzimba kwiiphambili kunye ne-toe cap. Hlela isikhundla semigqa engama-30.
- Ukugijima endaweni, pha kamisa ngamadolo akho phezulu. Sisebenza ngokungeziwe kunye nezandla.
- Ukuwa phambi. Ibhokisi lomlenze wangaphambili awuhambi ngaphaya kweesokisi. Umlenze wangaphambili ugobile kwii-angles ezilungileyo. Senza okunye kwimilenze yomibini.
- I-lath yecala - ubunzima bubanjwe ngakwesokudla (emva kokutshintshela, ngakwesobunxele) kwiphambili kunye nomgangatho ongaphantsi kwonyawo olufanayo. Hlela isikhundla semigqa engama-30. Siphinda ngaphesheya.