Ukufikelela kububanzi obubanzi, "V" kudla ngokuba liphupha labaninzi. Kodwa ukuya apho Kuya kufuneka usebenze rhoqo kwaye ngokuzinikela. Umqolo wenziwe ngenani elikhulu lezihlunu ezidibeneyo kwaye ukukhula kwazo kubaluleke kakhulu ekunyamekeleni umqolo. Ukuma kakuhle kunye nomfanekiso ongcono kufezekiswa ngokwenza umthambo othile.
Kuya kufuneka ulumke xa ukhetha imisebenzi yomzimba oza kuyenza. Ukwazi kunye nokufunda malunga nezihlunu kunye neefom zophuhliso kunceda ukuthintela ukwenzakala. Isitshixo sokufumana iziphumo ezilungileyo ngokuzivocavoca ngasemva sikwi inkqubela phambili ngokuthe ngcembe nangendlela elungeleleneyo.
Ukuzivocavoca ngasemva ukuze ufumane ubunzima
Eyona njongo iphambili yale mithambo kukuba nenani elibanzi nangaphezulu lobudoda.
Ukutsala okubanzi
- Ukuma phantsi kwebhari kubanjwe ngokubamba ngokukhawuleza, oko kukuthi, zombini izithupha zijongene.
- Iingalo ziyandiswa kwaye amagxa akhululekile, ngaloo ndlela amanani aluliwe; neengqiniba emacaleni ziqala ukwenza amandla okunyusa umzimba.
- Imvakalelo iya kuba kukuncitshiswa kweelats.
Tsala esifubeni
- Ibha kunye nephedi ebanzi ibekwe kwi-pulley phakathi kwemilenze; Ngaloo ndlela, i-counterweight ayiyi kuphakamisa iindawo ezisezantsi.
- Njengangaphambili, ukubambelela kulungele kwaye kubanzi kunamagxa.
- Uhleli kakuhle kwaye ukhuselekile, isenzo siqala.
- Kukho oko beka umqolo wakho ngqo kwaye ujonge ukuba amagxa ahambelana ngqo nezinqe.
- Yehlisa intloko yakho kwaye uvumele iilati zakho ukuba ziphumle; emva koko jika intloko yakho umva kwaye uzobe ibar isiya esifubeni sakho.
- Zama ukwenza iikhontrakthi zamagxa kwimizuzwana embalwa.
Beka ubunzima endaweni efanelekileyo
Ukutsalwa kweDumbbell
- Beka idolo elinye kunye nesandla esinye kwindawo ethe tyaba.
- Ngesinye isandla ubambe i-dumbbell ukuba isetyenziswe.
- Sebenzisa intshukumo yengalo kuphela ukuphakamisa i-dumbbell Ukufikelela emzimbeni.
- Phinda iiseti ezininzi kwaye utshintshe izandla.
Ukugoba ngaphezulu komqolo webarbell
- Yima ngemilenze evulekileyo semi-mqolo kumgca omnye wamagxa.
- Ibha ekufuneka isetyenzisiwe kufuneka ibe banzi ukulungiselela ukubambelela kunye namandla.
- Ngalo lonke ixesha thatha ibha ukudlula kancinci emagxeni, oku kuyanceda ukugcina iingqinamba emacaleni kwaye uphakamise ngokuchanekileyo ubunzima.
- Gobisa ngobunono amadolo akho kwaye uthathe indawo yokuma. Ngokuchanekileyo ilingana nokusebenzisa isimbo sokubhexa echibini.
- Phakamisa, bamba, uze uthobe kwakhona. Uya kuphulukana nokuma kwakho kumaxesha ambalwa okuqala; zikwasebenza nezinye izihlunu.
- Kwimeko yokwenza umthambo ngokunzulu, kuyacetyiswa ukuba ukwenze ngokwamanqanaba amabini. Kweyokuqala, ibha iziswa kwizisu. Emva koko igqityiwe ngonyuko olungasentla.
Ukuzivocavoca okubuyiselwe ekhaya
Abanye abantu abanalo ixesha okanye uhlahlo-lwabiwo mali lokuziqeqesha kwindawo yokuzivocavoca. Abanye abasaziva bezithemba ukubonwa ngabanye.
Kukho izinto ezilula ezinokwenziwa ekhaya. Phakathi kwezibonelelo zolu khetho, kukuzenza ukuzola nangaliphi na ixesha. Into ebalulekileyo kukuba uqale ukuphuhlisa izihlunu kwaye kamva uya kuba nakho ukwenza ubuchule obugqibeleleyo nezinye izixhobo.
Uhlobo lokuqubha
- Ndilele ndijonge phantsi iintshukumo ezifanayo nesifundo sokudada ziyaveliswa kwakhona.
- Umlenze othe tye kunye nengalo ejongene nayo iphakanyisiwe ngaxeshanye.
- Kuya kufuneka ugcine ukujonga kwakho emhlabeni kunye nentamo yakho ikhululekile.
- Phinda uthotho olutshintsha-tshintsha ukuhamba kwamalungu.
Uhlobo lwe Superman
- Isikhundla sinye, silele esiswini sakho.
- Umsebenzi uqukethe ukonyusa amalungu asezantsi naphezulu ngaxeshanye.
- Bamba imizuzwana embalwa kwaye ubuyele emhlabeni.
- Ngolu ngcelele izihlunu ezisezantsi ezisezantsi ziyomelezwa kunye ne-lumbar stretch.
Ibhulorho eguqulweyo
- Esi sikhundla siqala ukulala ngomqolo, sijonge esilingini.
- Iinyawo nezandla zihlala zithe tyaba phantsi.
- Umzimba wonke uphakanyisiwe wenza ibhulorho.
- Bamba kwaye uphumle.
- Emva koko unokuqeqesha umbindi kunye nomqolo ongaphezulu othanda ukuyilwa kwe-V.
Iimpawu eziguqukayo
- Indawo yokuma iyafana naleyo yokutyhala okuqhelekileyo: ukujongana phantsi, iinyawo nezandla ezisicaba phantsi.
- Umzimba wonke uphakanyiswe ngendlela ethe tye. Umahluko kukuba amagxa kuphela ahlanganiswayo.
Ukuhlala kwindawo ephezulu
- Ulele emqolo, waguqe ngamadolo uze ubeke iinyawo zakho phantsi.
- Ingqiniba emacaleni ejikeleze umzimba nazo zihlala emgangathweni.
- I-torso iphakanyiswe iisentimitha ezimbalwa kwaye isezantsi ngaphandle kwenkxaso.
- Njalo Gcina intloko yakho ngqo emva kwakho.
Uhlobo lwentaka
- Lo msebenzi wenziwa kwakhona kumgangatho wobuso phantsi.
- Ubeka ibunzi lakhe kwisiseko ngaphandle kokuphakamisa nangaliphi na ixesha.
- Amalungu kuphela asebenza kulo msebenzi ziingalo.
- Bakhuphele emacaleni ngokulinganisa amaphiko eentaka.
- Kuyinto elula kwaye esebenzayo.
Ukunyusa ihlengethwa
- Esi siqhelo Ukudibanisa ukukhula kwamaqela emisipha ahlukeneyo. Izibonelelo zalo msebenzi zisasazeka kwi-abs yakho, iingalo kunye nasemva kwakho.
- Xa sele umisiwe, goba isinqe kubini kwaye ufike emhlabeni ngezandla zakho.
- Zama ukwenza iV eguqulweyo kunye nomzimba wakho.
- Iinyawo, iingalo, nezandla zihlala ngaphezulu. Umzimba wonke uhleli unqunyanyisiwe.
Izibonelelo zokusebenzisa umva wakho
Olu luhlu lokuzivocavoca ngasemva lusinika izibonelelo ezininzi:
- Ngaba izihlunu ezomeleleyo baqinisekisa ukukhuselwa komqolo.
- Umzimba uthatha umzobo wobugcisa kumnandi ngakumbi.
- Ithintela ukwenzakalaumva okanye amanqanaba omqolo.
- Amagxa kunye neengalo ziyafezekiswa ngenqanaba eliphezulu lamandla.
Le mithambo yomqolo inokwenziwa ngamadoda nabasetyhini, nokuba kukwindawo yezemidlalo, kwindawo yokuzivocavoca okanye ekhaya. Ukuba kukho umkhwa wokugcina izihlunu zisebenza, iziphumo azizukufika ngexesha; impilo iyathandwa, iintlungu ezidibeneyo ziyancitshiswa kwaye amandla amaninzi afezekisiwe.
Olunye uncedo kukuba Impahla iqala ukubonakala yahlukile. Ngokuqinisekileyo kukho iihempe ongenakukwazi ukuzinxiba ngaphambi nasemva koqeqesho zezona zikhethiweyo. Ukujonga okuqinileyo kunye nemisipha liphupha elinokufezekiswa.