Imisipha iyahluke- nangona ayifani, iyincinci kwaye igcwele, kwaye konke oku, kungakhathaliseki ukuba isakhiwo esipheleleyo somzimba. Kodwa into eyona nto ibumnandi kukuba ngosizo lokuzivocavoca ukulahleka kwimizimba emilenzeni, unokulungisa izilwanyana zakho kwaye wenze uhlobo olulungileyo.
- Ukuwa kunye nezigulane - zenze iindlela ezintathu ezi-15-20. Inyawo kunye, izandla ngezandla, buyela ngqo. Yenza inyulo ebanzi phambili, ugobe umlenze wangaphambili, uze ugobe kwaye ungaguquli imilenze yakho kule ndawo.
- Ukwandiswa kwemilenze kwisimulator - senza iindlela ezintathu kwixesha eli-15-20. Hlala esihlalweni semimodeli uze ufake iinyawo zakho phantsi kwe-crossbar. Gungqa imilenze yakho kuze kube yilapho ichaneke ngokupheleleyo. Nciphisa imilenze yakho, uyibophe ukuze iinyawo zakho zibe ngamadolo akho, ngoko i-muscle ilula.
- I-squat kunye nebar - senza iiseti ezintathu zeempendulo ezi-15-20. Lo ngumsebenzi ogqwesileyo wokulahlekelwa imilenze yomzimba, ngaphandle kwayo awukwazi ukuphumeza imilenze emihle. Hambisa ibha kunye nebar kufuneka ukuba emva kokusebenzisa iindlela eziliqela zangaphambili, xa izihlunu zifudumala kwaye ziguqulelwe umthwalo, kwaye ekuqaleni, ungathabathi nendawo, kodwa intamo kuphela. Ukugxotha, gcina umqolo wakho ngqo, jonga phambili. Amagqabi awakhupheli kwizwane, kwaye kwisigaba sokugqibela amacwecwe kunye ne-shin mabavale. Vuka kakuhle - uphefumle ngelixa uhlahlisa, uphumelele.
- Kwinkimbinkimbi yokuzivocavoca ukulahleka kwemilenze kufuneka ihlale iquka imizuzu engama-20 ukuya kwe-30 yokutshisa amafutha e-treadmill.
Inkqubo yokwakha ubunzima besisu
Imilenze yakho kunye neenyawo ezincinci azikho into efanayo. Ukwakha isisulu, ukufumana ukukhululeka kufuneka kusebenze ubunzima obukhulu kakhulu kwizinga elilinganayo.
- Isiqingatha-sidede ne-bar - 3 isethi yama-8-10 amaxesha. Ukwenza izikhwelo, oko kuthiwa "imbongolo yaseBrazil," kufuneka usebenze ngokunyuka okukhulu kwemithwalo. Ukuze ugweme ukulimala ngesisindo esiphezulu, kufuneka usebenze ngokuchanekileyo lo buchule - amacu ekule meko kufuneka anciphise ngokuphambene nomgangatho.
- Imilenze yokuguqa kwi simulator - iiseti ezi-3 zama-8-10. Kubalulekile ukulala phantsi kwibhentshi, ukubamba iinqanawa, ukunciphisa iinyawo phantsi kwemeko. Sifaka imilenze, sikhulise i-footestal ngokuphakamileyo kunokwenzeka, sinciphise imilenze yethu kumda.
- Ukuphakama ukuya kwizandla zontwane - iiseti ezi-3 zokuphindaphinda kwama-10-12. Lo msebenzi wenzelwa imilenze emincinci kuphela. Xa kungabikho simulator ekhethekileyo, unokwenza nje ukuwuqhuba kwiplatifti yesikhulumi kunye nezindlebe ezandleni zakho.
- Cindezela imilenze kwi simulator - 3 iiseti ezili-10-12. Ukuzivocavoca kwenza kube lula ukunika ifomu emnandi, yezemidlalo kwimilenze kwaye ayiyikuyilayisha umva. Kubalulekile ukuhlala kwisikhundla kwiinkqubo zoqeqesho kwi-bench press, ukuphumla iinyawo zakho kwipulatifomu. Imisongo kufuneka iguqulwe ngamadolo kwaye ifike ngokusondeleyo kumanqanaba. Emva koko wandise imilenze, de ibe iqondiswe ngokupheleleyo.