Kufanele ugcine impilo esebenzayo futhi yenza ezemidlalo kathathu ngesonto Kuwumkhuba obalulekile ukuzigcina uphilile. Ngaphakathi kwalesi simiso ungafaka izivivinyo emuva kanye nokunyakaza okushintshiwe ukuze kwenziwe ekhaya.
Sinalo lolu chungechunge lwe izivivinyo ze emuva ukuze ufake esimisweni sakho samasonto onke, njengoba ukuqinisa emuva kanye nesakhiwo sayo sonke kungenye yezingcezu ezibalulekile emdlalweni. Ukukhulisa nokuqinisa le musculature kubalulekile ubuhlungu bemisipha esizayo. Ungasebenza ngezinto noma ngaphandle kwazo futhi ungazisebenzisa ekhaya ngokuya ngezinto eziza kuqala kuwe.
Ipulangwe lesisu
Lo msebenzi wenziwa nge amandla nokumelana nomzimba ngokwawo. Kufanele wenze umsebenzi ngomgogodla wakho uqonde, ngaphandle kokuphoqelela umsebenzi, kodwa ukuqaphela ukuthi umzamo ugcizelelwe ezinhlangothini zomhlane.
- siyazibeka ubuso phansi, imilenze yakho ivulekile, izinyawo zakho ziphansi phansi, izinqulu zakho ziphakeme futhi umhlane wakho uqondile.
- Izingalo kufanele zigotshwe phansi, zingene 90° isikhundla.
- Sehla futhi siguqule umzimba siwugcine uqondile, enza amandla epulangwe. Siphinde sivuke futhi siphinde umsebenzi. Senza izivivinyo ezingu-10 zochungechunge olu-3.
I-Remo
Lo msebenzi inokuhlukahluka okuningi. Ejimini kungenziwa ngomshini okhethekile futhi ekhaya singakwenza ngezindlela ezahlukene.
umugqa ohlanekezelwe
Kungenziwa ngosizo lwetafula, kungumsebenzi ofanayo owenziwa ejimini ngomshini wamandla amaningi.
- Silungisa itafula futhi sizibeka sibheke phezulu ngezansi. Umqondo uwukuphushela phezulu, uzama ukuthinta isifuba etafuleni.
- Ukuze senze lokhu, sizothatha umkhawulo wetafula ngezandla zethu futhi sizodonsa wonke umzimba phezulu ukwenza pushup.
- Siyasebenza Izivivinyo ezi-8 zochungechunge olu-3. Ungawubona lo msebenzi kuvidiyo esikubonisa yona.
Ukugwedla ngebhande lokunwebeka
Sizohlala phansi silule imilenze.
- Sizobeka ibhande ezinyaweni libheke ezandleni, nomhlane uqondile. Sizokwenza ukunyakaza okufanayo emuva, silingisa ukunyakaza kwesigwedlo bese sibuyela endaweni yokuqala.
- Siyasebenza Ukuzivocavoca okungu-10 kochungechunge olu-3.
Gcoba nge-elastic band
Sizosebenzisa i-band elastic kanye nosizo lwe isihlalo sokuhlala. Udinga ukugxilisa ibhande ukuze libe nendawo ongabambelela kuyo. Singasebenzisa isisindo sikasofa. Senza lezi zinyathelo ezilandelayo:
- abeke isitulo phambi kukasofa ulale ngomhlane aqonde eceleni kosofa.
- Donsa ibhande nge ziphakamise izingalo zombili futhi uwadlulisele ekuphakameni kwe-sternum.
- Ngemuva Buyela endaweni yokuqala bese uphinda ukunyakaza. Ungenza izivivinyo eziyi-10 kumaseshini ama-3.
Adonse aphakamise isilevu
Cishe ziwukunyakaza okufanayo futhi ngenxa yalesi sizathu zingahlanganiswa ngobuchwepheshe. Ukudonsela phezulu kuwumsebenzi we-calisthenics, usebenzisa amandla nesisindo somzimba ngosizo lwebha engaguquki.
- Silenga endaweni yokucima ukoma izifuba zibheke endaweni yokucima ukoma.. Senza ukunyakaza phezulu, siguqa ngamadolo futhi siwela izinyawo ngemuva. Siphakamisa umzimba ngesikhathi esifanayo lapho yonke imisipha yangemuva, izingalo, amahlombe, i-pectoral kanye ne-triceps iqala ukusebenza.
Phusha phansi ngezindololwane zakho
Silale ngomhlane, sibeke izindololwane zibheke phansi.
- Kukhona lokho yenza ukunyakaza okuya phezulu, ephakamisa umzimba wonke nezinqe, ashiye izindololwane zibambelele phansi.
- Siyasebenza Ukuzivocavoca okungu-10 kochungechunge olu-3.
Ibhuloho elikhazimulayo
Lo msebenzi ungahlanganiswa kalula nokuzivocavoca okwengeziwe kokumelana, njengoba kuqinisa umhlane futhi kulula.
- Ukulala ngomhlane, beka umhlane wakho emhlabathini futhi sigoqe imilenze phezulu, eshiya amathe ezinyawo ethinta phansi.
- Siphakamisa izinqe phezulu, akha ibhuloho. Sibamba imizuzwana embalwa bese sibuyela endaweni yokuqala. Senza izivivinyo ezingu-10 zochungechunge olu-3.
Superman
silala phansi bheka phansi bese welula imilenze nezingalo ngaphandle, ethatha isikhundla sokuba undunankulu.
- Ukuzivocavoca kwenziwa ngokuphakamisa wonke amalunga amane ngesikhathi esisodwa, ukususa isifuba phansi namadolo.
- Sibamba okwesibili kuleso sikhundla bese sibuyela endaweni yokuqala.
Ikati – ikamela
Sizibeka sibheke phansi, endaweni yekati, amadolo ethu egobile phansi futhi izingalo zethu zeluliwe.
- Kufanele ugobe umhlane wakho futhi uzungeze noma ugobe umgogodla wakho, kodwa ngaphandle kokuwuphoqa. Bese sibuyela endaweni yokuqala. Senza izivivinyo eziyi-8 zochungechunge olu-2.
Ukuzivocavoca kwe-Dumbbell
Imigqa Ye-Dumbbell
Sima siqonde, amadolo agobile, umboko phambili nangemuva nezintamo ziqonde. Sibamba izisindo ukuphakama kwamadolo ngezandla zelule.
Siphakamisa ama-dumbbells kuze kufike okhalweni futhi siguqule izingalo. Bese sibuyela endaweni yokuqala, lapho sizobona khona ukuthi i-scapulas isebenza kanjani.
I-Dumbbell Back Iphakamisa
Siyasukuma, isiqu esincike kanye nomhlane oqondile. Izindololwane zizogoba kancane futhi ama-dumbbells abekwe ezandleni ekuphakameni kwamadolo. Sivula izingalo zethu size sifike ekuphakameni kwehlombe. Bese sibuyela endaweni yokuqala.