Ukuzuza okubanzi okubanzi, "V" kuvame ukuba iphupho labaningi. Kepha ukufika lapho kufanele usebenze njalo futhi ngokuzinikela. Umhlane wenziwe ngenqwaba yemisipha exhumene futhi ukukhula kwayo kubaluleke kakhulu ekunakekeleni umgogodla. Ukuma okuhle nesithombe esingcono kutholakala ngokuzivocavoca okuthile emuva.
Kufanele uqaphele ekukhetheni imisebenzi yomzimba ozoyenza. Ukwazi nokufunda ngemisipha nangezindlela zokukhula kusiza ukugwema ukulimala. Isihluthulelo sokuthola imiphumela emihle ngokuzivocavoca emuva sikhona qhubeka kancane kancane nangendlela elinganiselayo.
Ukuzivocavoca emuva ukuze uthole isisindo
Inhloso enkulu yalezi zivivinyo ukuthi ube nesibalo esibanzi futhi esengeziwe sabesilisa.
Ukudonsa okubanzi
- Ukuma ngaphansi kwebha kubanjwe ngokubambelela, okungukuthi, zombili izithupha zibhekene.
- Izingalo zinwetshiwe namahlombe akhululeke, ngaleyondlela izinombolo ziseluliwe; ngezindololwane ezinhlangothini ziqala ukwenza amandla okukhulisa umzimba.
- Ukuzwa kuzoba ukusikwa kwama-lats.
Donsela esifubeni
- Ibha nephedi ebanzi ibekwa ku-pulley phakathi kwemilenze; ngaleyo ndlela, i-counterweight ngeke iphakamise imikhawulo engezansi.
- Njengokwedlule, ukubambelela kuthambekele futhi kubanzi kunamahlombe.
- Sihlezi kahle futhi sisesimweni esiphephile, isenzo siyaqala.
- Kukhona lokho beka umhlane wakho ngqo futhi uhlole ukuthi amahlombe ahambisana ngqo nezinqulu.
- Yehlisa ikhanda bese uvumela ama-lats akho ukuthi akhululeke; bese uphonsa ikhanda lakho emuva bese udweba ibha ebheke esifubeni sakho.
- Zama ukwenza izinkontileka zamahlombe imizuzwana embalwa.
Buyisela isisindo endaweni yaso
Ukudonsa kwe-Dumbbell
- Beka idolo elilodwa nesandla esisodwa endaweni eyisicaba.
- Ngesinye isandla bamba i-dumbbell ezosetshenziswa.
- Sebenzisa ukunyakaza kwengalo kuphela ukukhulisa i-dumbbell kuze kufike emzimbeni.
- Phinda amasethi amaningi bese ushintshe izandla.
Bent phezu barbell umugqa
- Yima ngemilenze ivuleke kancane emgqeni ofanayo wamahlombe.
- Ibha ezosetshenziswa kumele ibe banzi ukwenza ukubamba namandla.
- Njalo thatha ibha udlule kancane emahlombe, lokhu kusiza ukugcina izindololwane ezinhlangothini futhi uphakamise kahle isisindo.
- Gobisa ngobumnene amadolo akho uthathe ukuma okugxilile. Impela ilingana nokusebenzisa isigwedlo echibini.
- Phakamisa, bamba, bese wehlise futhi. Cishe uzolahlekelwa ukuma kwakho izikhathi ezimbalwa zokuqala; zisebenza neminye imisipha.
- Uma kwenzeka ukuzivocavoca kujulile, kungakuhle ukwenze ngezigaba ezimbili. Esikhathini sokuqala, ibha lilethwa esiswini. Ngemuva kwalokho kuqeda ukuphakama okungenhla.
Ukuzivocavoca emuva ukukwenza ekhaya
Abanye abantu abanaso isikhathi noma isabelomali sokuziqeqesha ejimini. Abanye abasakutholi ukuzethemba ukubonwa abanye.
Kukhona ukuzivocavoca okulula okungenziwa ekhaya. Phakathi kwezinzuzo zalolu khetho, ukuzenza ukuzola noma ngasiphi isikhathi. Into ebalulekile ukuqala ukuthuthukisa imisipha futhi ngokuhamba kwesikhathi uzokwazi ukwenza amasu amahle ngamanye amadivayisi.
Isitayela sokubhukuda
- Ulele ubheke phansi ukunyakaza okufana nesifundo sokubhukuda kuyakhiqizwa.
- Umlenze oqondile nengalo ephikisanayo kuphakanyiswa ngasikhathi sinye.
- Kufanele ugcine ukubuka kwakho kugxile phansi nentamo yakho ikhululekile.
- Phinda uchungechunge ushintshashintsha ukuhamba kwezitho.
Isitayela se-Superman
- Isikhundla siyefana, silele sibheke phansi.
- Umsebenzi uqukethe ukukhulisa izitho ezingezansi nezingaphezulu ngasikhathi sinye.
- Bamba imizuzwana embalwa bese ubuyela emhlabathini.
- Ngalolu chungechunge imisipha yangemuva engezansi iyaqiniswa kanye ne-lumbar stretch.
Ibhuloho eliphikisiwe
- Lesi sikhundla siqala ukulala ngomhlane, sibheke ophahleni.
- Izinyawo nezandla zihlala ziyisicaba phansi.
- Umzimba wonke uphakanyisiwe wenza ibhuloho.
- Bamba uphumule.
- Ngemuva kwalokho ungaqeqesha maphakathi nangaphezulu emuva okuvumela ukwakheka kwe-V okulindelwe isikhathi eside.
Izinguquko ezihamba phambili
- Isikhundla siyefana naleso esenziwe kuma-push-up ajwayelekile: ubheke phansi, izinyawo nezandla zihlala phansi.
- Umzimba wonke ukhuliswe ngendlela eqondile. Umehluko ukuthi amahlombe kuphela ahlanganiswayo.
Ukuhlala endaweni ephezulu
- Ulele emhlane, goba amadolo bese ubeka izinyawo zakho phansi.
- Izindololwane ezinhlangothini ezincike emzimbeni nazo zihlala phansi.
- I-torso iphakanyiswe ngamasentimitha ambalwa futhi iphansi ngaphandle kokuxhaswa.
- Njalo gcina ikhanda lakho liqonde ngemuva kwakho.
Isitayela sezinyoni
- Lokhu kuvivinya umzimba kwenziwa futhi phansi kubheke phansi.
- Ubeka ibunzi lakhe esisekelweni ngaphandle kokuphakamisa nganoma yisiphi isikhathi.
- Amalungu kuphela asebenza kulo msebenzi izingalo.
- Ziphakamise ezinhlangothini zilingise amaphiko ezinyoni.
- Kungumsebenzi olula futhi osebenza kahle kakhulu.
Ukunyuswa kwamahlengethwa
- Lesi simiso ihlanganisa ukuthuthukiswa kwamaqembu emisipha ehlukene. Izinzuzo zalo msebenzi zinwebela ku-abs, izingalo nasemhlane wakho.
- Uma usumisiwe, goba ukhalo kabili bese ufinyelela phansi ngezandla zakho.
- Zama ukwakha i-V eguquliwe ngomzimba wakho.
- Izinyawo, izingalo zangaphambili nezandla zihlala ngaphezulu. Isidumbu esisele sisamisiwe.
Izinzuzo zokuzivocavoca umhlane wakho
Lolu chungechunge lokuzivocavoca emuva lusinikeza izinzuzo eziningi:
- Yiba imisipha eqinile baqinisekisa ukuvikelwa komgogodla.
- Umzimba uthatha i- isibalo sobuhle kujabulise kakhulu.
- Kuvimbela ukulimalaemuva noma amazinga womgogodla.
- Amahlombe nezingalo kutholakala ngezinga eliphakeme lamandla.
Lezi zivivinyo zangemuva zingenziwa ngabesilisa nabesifazane, kungaba ezikhungweni zezemidlalo, ejimini noma ekhaya. Uma kunomkhuba wokugcina imisipha isebenza, imiphumela ayifiki ngesikhathi; impilo iyathandwa, ubuhlungu bamalunga buyancipha futhi kufinyelelwa amandla amaningi.
Enye inzuzo ukuthi izingubo ziqala ukubukeka zihlukile. Impela kunamahembe obungeke uwagqoke ngaphambi nangemva kokuqeqeshwa yiwona akhethwe kakhulu. Ukubukeka uqinile futhi unemisipha iphupho elingafinyelelwa.