Abanini bamabingeleli abakhulu bahlala bekhwele abo banalo nxalenye yomzimba encinci, becinga ukuba ukwandisa izikhwebu akuyona into elula. Kodwa eneneni, oku akunjalo, ukwandisa amacandelwana kukho iindlela ezizodwa zokuzilolonga, ukuphunyezwa kwayo okuya kufuna umzamo othile. Nangona kunjalo, ukwandisa umthamo wamatye kunendlela elula: ukubeka umzimba wakho kwisigqirha sokugqirha. Kodwa, ukuba awuyivuma loo mvo, ke kuphela indlela yokuphuma yimidlalo. Enyanisweni, ininzi yemizivo yokunyusa umthamo wezintambo zenzelwe ukuzivocavoca kwi-gym. Kodwa abo abangenawo ithuba lokuya rhoqo kwiiklabhu zempilo akufanele baphelelwe ithemba, ukuzivocavoca okuphumelelayo ukunyusa amaqhosha ekhaya. Akunabo bonke abayinkimbinkimbi.
Ukuzivocavoca ukwandisa amaqhosha
- Enye yeendlela eziphambili zokunyusa amaqhosha kwaye ubanike ifomu enhle, ngaba squats. Ukuba lo msebenzi uqhutyelwa kwindawo yokuzivocavoca, uya kunconywa ukuba wenze izikwere ezinzulu ngendlela enokwenzeka, kwaye kunye ne-barbell kumahlombe akho. Ukuzivocavoca kunzima kakhulu, kwaye kukuphi na ukuthatha ibha ekhaya? Ngoko ke, ekhaya, lo msebenzi uya kwandisa izikhwelo ezinokuthi zenziwe ngokuqoqa i-dumbbells (elinganayo ngokulinganisa kwincwadi, nayiphi na enye i-agent engumthwalo). Okokuqala, unokwenza i-sit-ups engaphelelanga, kodwa uzama ukuqinisekisa ukuba umbingeleli wachukumisa phantse izithende. Zama ukuza kule kamva. Lo msebenzi uqhutyelwa kwiiseti ezi-2, i-10-15 yokuhlala-nganye. Qaphela ukuba izithende aziveli phantsi.
- Olunye uvavanyo olulungileyo ukwenzela ukwandisa izikhwebu - ukuhamba, kodwa kungelula, kodwa eludongeni. Yenziwa ngolu hlobo lulandelayo. Ulale phantsi, izandla phezu kwesiqu. Neenyawo, ziguqa ngamadolo ngombono we-900, zihlala zidibene nodonga. Kulungile kwaye ngakumbi, ehamba ngokwenene. Amanyathelo amabini eludongeni, amabini phantsi. Ubunzima bubangelwa kukuba ngeli thuba amaqhosha avela kumgangatho kufuneka ahlulwe. Kufuneka wenze lo msebenzi 10-15 maxesha.
- Ukuqeqesha imisipha yomda wangaphakathi wethanga uza kufuna isihlalo kunye nebhola. Usihlalo udinga umnatha, kwaye ibhola iphoqa phakathi kwamadolo. Cindezela ibhola ngeenyawo zakho malunga nemizuzwana engama-30.
- Kwaye nenye enye imveliso yokuqinisa izikhwelo kunye namathanga angaphakathi. Akukho zixhobo zesebe ezifunekayo. Hlala phantsi phantsi, thatha izandla zakho uze uziphumle phantsi. Emva koko kufuneka uqhube phambili kwaye ubuyele emhlabathini, usebenzisa iziqu zakho zokuhamba. Kufuneka uyenze lo msebenzi iminyaka emi-2-3.
- Umsebenzi omhle kakhulu ukwenzela ukuba uqine i-gluteus maximus ukuwukhupha umlenze. Kulo msebenzi, udinga isihlalo. Yima izandla zakho emqolo wakhe kwaye uqale ukwenza iinyawo ezinqambileyo, uzame ukuphakamisa ngokuphakamileyo kunokwenzeka. Inani lokuphindaphinda li-10-15 ngomlenze ngamnye. Ukuba ufuna ukuqinisa umgangatho wangaphakathi wethanga, ngoko kufuneka uqhube unyawo lwakho ecaleni, uphinde uphumle emva kwesihlalo.
- Phumla phantsi phantsi ngamadolo kunye neendwangu, umqolo wakho kufuneka ulungiswe. Phakamisa umlenze omnye emadolweni uze uyiphakamise ukuze umlenze nomva zibe linye. Kwaye sele sele sisuka kwimeko enjalo siqala ukwenza i-mahi unyawo nangaphezulu. Inani lokuphindaphinda li-10-15 nganye kwinkqubo nganye, kunye neendlela, ngokubhekiselele, azikho ngaphantsi kwe-2. Ngokuqhelekileyo, umsebenzi uya kwenziwa kwimilenze yomibini. Yaye qiniseka ukuba ugcine umqolo wakho. Lo msebenzi usebenza emva kwethanga kunye ne gluteus maximus.
Ewe, xa ufumana umlinganiselo ofanelekileyo kunye nokuma kweentsimbi, ungaphonzi ukuzivocavoca. Naluphi na, ukugcina imimiselo abayidingayo. Kwaye kungcono ukwenza uhlobo oluthile lwemidlalo. Ngokomzekelo, qala ukugibela ibhasiki okanye ukujikeleza, okanye ugijima ngokusa.