Ukuze ube semzimbeni ophucukileyo okanye wandise ukusebenza kwakho imihla ngemihla akuyomfuneko ukuba uye ejimini. Zininzi iindlela ekhaya okanye ngaphandle ukuba awunayo imali yokujoyina umthambo. Phakathi kweesekethe zasekhaya, ukuzilolonga ne-fitball kwaye esikuphathela kona namhlanje, i ukuzilolonga namabhanti erabhaUngahlala ubumbekile ukusuka ekhaya ukuba uyonqena ukuya ejimini, awunamali okanye uzithiyile ezi ndawo zigcwele amadoda ukholelwa ukuba zomelele.
Kweli nqaku siza kuchaza ukuba zeziphi iindlela zokuzilolonga neebhendi zerabha kwaye zeziphi ezibaluleke kakhulu ukuphucula imeko yethu yomzimba.
Zintoni umthambo werabha
Sikhethe iirubber kuba zizinto eziphathekayo ilula ukuyisebenzisa ngeendlela ezahlukeneyo ekusetyenzisweni kwayo. Abasebenzi kuphela kwimisipha yethoni okanye ekwakheni imilenze, kodwa unokusebenza umzimba uphela. Ngabo unokwenza iindidi ezahlukeneyo zesiqhelo kwaye uncede ukuvelisa inkcitho ephezulu yekhalori ukuba ujonge ukulahleka kwamafutha. Kwabo bafuna fumana ubunzima bemisipha akucebisi kakhulu kuba ukusikelwa umda kuphezulu. Nangona kunjalo, kuluncedo ukuthanda inkuthazo yezihlunu kwaye uqalise ukuvelisa ulungelelwaniso.
Iibhanti zerabha zisivumela ukuba sisebenze umzimba uphela kuluhlu olubanzi lokuhamba. Amandla esiwenzayo ngenxa yokuchasana asinika wona emva kokuphakama kwawo. Uncedo olunalo ngaphezu kwezinye iindlela zoqeqesho kukuba zinokuthuthwa ngokulula naphi na kwaye singasebenza kokubini ekhaya nangaphandle.
Uxinzelelo oluvelisayo kwimisipha lusebenza kakuhle kuba luyaqhubeka ngakumbi njengoko ulolula ngakumbi nangakumbi. Oku kuya kubangela ukomeleza ngokuthe ngcembe kwezihlunu zethu kodwa ngomda wokuba, xa sele sifikelele kwinqanaba eliphezulu lokuzolula, asizukukwazi ukwandisa ngakumbi. Kwindawo yokuzilolonga sinethuba lokukwazi ukusebenza ngamanqanaba ahlukeneyo emithwalo kwaye nokwenza ixesha ngalinye sinokuziqhelanisa nomthwalo oqhubekayo. Nangona kunjalo, ukuzilolonga ngamabhanti erabha kuvelisa uhlengahlengiso olufanelekileyo kwinqanaba leemisipha kunye neenkqubo zovalo.. Ingathi uthathwa njengomsebenzi ophakathi kokuzilolonga kunye nobunzima bomzimba wakho kunye nokuzilolongela ubunzima.
Isetyenziswa ziimbaleki
Zisetyenziswa kakhulu ziimbaleki ukuziqhelanisa nokuqala kukhuphiswano. Iimbaleki ezikwi-sprint yeemitha ezili-100 kufuneka zizame ukuphuma kwigridi ngokukhawuleza. Ke ngoko, enye yeendlela ezisebenzayo zoqeqesho ukuphucula isantya sokuphuma kukuziqhelanisa namavili ukuze, Ukusetyenziswa ukuyenza ngokuchasene, xa uyenza ngokukhululekileyo, unesantya esingaphezulu kunye nokukhawulezisa.
Abasebenzi kuphela kukuziqhelanisa nokubaleka kodwa ukwenza umsebenzi ogqibeleleyo kumzimba ophezulu nasezantsi. Ngale ndlela, sinokuphucula ukungalingani okwahlukileyo esinako xa sisenza nawuphi na umsebenzi womzimba. Kulabo babalekayo, kufuneka bazi ukuba ukubaleka ayisiyiyo kuphela into ebalulekileyo. Kwakhona kubalulekile ukuba nezihlunu ezilungileyo emzimbeni ongasentla, kwizisu kwaye, ekugqibeleni, kwisiseko sonke ukuzinza ngakumbi kugqatso kwaye ulumke xa ukhuphisana.
Siza kubona ngoku ezinye zeyona mithambo ilungileyo kunye neebhendi zerabha ukomeleza umzimba wonke.
Ukuzivocavoca ngeebhendi zerabha kumzimba ongaphezulu
- Amagxa. Siqala ngokuzilolonga ukuze sisebenze emagxeni. Ungasebenza izihlunu ezahlukileyo ze-deltoid ngokuxhomekeke kwikona esikunika yona. Kulo msebenzi siza kusebenza kwi-deltoid yangaphakathi. Siza kunyathela irabha phakathi ngelixa siyibambe ngezandla kuzo zombini iziphelo. Siza kwenza ukutsalwa kweengalo zethu emnqamlezweni.
- IiBiceps. Sisebenzisa indawo enye ukunyathela irabha kwaye siya kugoba iingqiniba ukuzilungisa emzimbeni kwaye azishukumi ngelixa sisenza ukunyuka nokuhla, sisebenza ii-biceps.
- Iimpawu Singanyathela irabha kwaye siyibambe ngezandla zethu ngeepipi. Sibeka iingqiniba phambili kwaye, ngaphandle kokuzihambisa, senza intshukumo ephezulu naphezulu yokwenza imithambo ye-triceps.
- Emva. Ukusebenza ngasemva ngala mabhande erabha sinokuyitheka umboko phambili kancinci amadolo agobe kancinci. Ngale ndlela siya kufumana indawo apho singonakalisi umqolo wethu kwaphela. Kubalulekile ukwenza imithambo ngendlela efanelekileyo ukuthintela ukwenzakala. Nje ukuba sikule ndawo, sitsala imitya yerabha ukuya ngapha nangapha size neengqiniba zethu phezulu. Yiyo loo nto sifezekisa ukugaywa okungcono kwebhibhi.
- Amacandelo. Sibeka irabha emva komboko ekuphakameni kwesifuba. Sijonga indawo ezinzileyo apho sikhululekile kwaye siyityhalela phambili intambo. Yindlela yokulibala ukwenza uninzi lokutyhala.
Ukuzilolonga komzimba osezantsi
Umzimba ongezantsi ngowona unzima kakhulu ekusebenzeni. Ngesi sizathu, iimbaleki zisebenza rhoqo ukwenza izilungiso kwimilenze yokhuphiswano. Siza kubona imithambo eyahlukeneyo ngeebhendi zerabha zomzimba ongezantsi.
- IiQuadriceps. Sinyathela irabha eziphelweni ngelixa siyidlulisa emagxeni ethu ukuze ingqongwe. Siza kuqhubeka nokwenza squats apho siza kongeza umzamo owongezelelweyo ngenxa yokuchasana okunikezelwa yirabha.
- Amawele. Esinye sezihlunu ezibalaseleyo kwiimbaleki nabahambi ngebhayisikile ngamathole lawo. Ukuze sisebenze ezi zihlunu kufuneka sibeke ibhanti yerabha ejikeleze unyawo kwaye siyibeke kuxinzelelo, sandise iqatha. Ngale ndlela siya kuba nakho ukukhuthaza iwele ukuba likhule.
- Abaxhasi. Sinyathela kwicandelo elifutshane lerabha enye yeziphelo ibethelelwe elunyaweni. Sakuba simisiwe, sihambisa unyawo lwethu ngaphakathi ngokungathi sifuna ukwenza ukupasa kumdlali osecaleni kwethu kwibhola ekhatywayo. Siza kuyenza le milenze yomibini.
- Iimpundu. Into enqweneleka kakhulu phakathi kwabafazi. Iintsini ziyasebenza ukwenza i-gluteus. Ukwenza oku, sibeka iziphelo zebhendi yerabha ebotshelelwe kwenye yeenyawo ukuze sikwazi ukuthwala irabha ngonyawo olwahlukileyo. Siza kugcina idolo liqonde kwaye irabha ityhubile kwiziphumo ezingcono.
- Ngumfazi. Sibeka indawo efanayo neye-gluteus kodwa endaweni yokwandisa umlenze othe tye, siyibuyisa. Ngale ndlela siza kuzisa unyawo phezulu kodwa asizukuhambisa dolo ukugxila kumzamo wobufazi.
Ndiyathemba ukuba ngale nkqubo yokuzivocavoca incinci ineebhendi zerabha unokufumana imilo.