Ngenxa yokwesaba okuhlangene nomzimba wayo ongaphelele, abantu abaningi besaba ukuya ejimini . Kulokhu, ukhetho olulodwa lokulahlekelwa isisindo luhlala ekhaya.
Ukwenza iqoqo lamakilasi okwehlisa isisindo ekhaya ngaphandle kwamandla angaphansi kwamandla kunokuqeqesha ezinhlobonhlobo ze-simulators esikhungweni sempilo, sidinga eyodwa kuphela imishini - i-pancake. Akuyona kuphela into engadliwa ngunyosi ne-caviar, kodwa leyo esetshenziselwa izindwangu zokusika izitshalo.
Uma ungenayo i-pancake enjalo, kuhlaka lwale hlelo lokuzivocavoca ekhaya ekhaya lokulahlekelwa isisindo, ungayifaka esikhundleni sakho ngesigqoko esinamandla, noma ngebhokisi leshlabathi. Umthetho oyinhloko ukuphindaphinda izikhathi eziyisihlanu eziyinkimbinkimbi, njengokuqeqeshwa okuyisigungq.
Isiyinkimbinkimbi sokuzivocavoca
- Phakamisa izandla zakho nge-pancake phezu kwekhanda lakho, senza ukuhlaselwa okuvame kakhulu, ukushintsha imilenze. Senza izikhathi ezingu-30. Amadolo awadluli ngaphesheya kwe-sock, landela umoya.
- Izikwele - imilenze ibanzi kunamahlombe, ngisho nangemuva. I-squat ephansi ngangokunokwenzeka, senza i-pancake ngangokunokwenzeka emuva, bese siqondisa imilenze yethu, silula izandla zethu nge-pancake phambi kwethu. Exhale senza phezulu, sine-20 sit-ups.
- I-Deadlift - imilenze i-half-bent, siyihlobisa umzimba, i-pelvis ikhishwa emuva, izandla ne-pancake ziyancipha kuya ezingeni elingezansi kwamadolo. Ekuphumeni kwamanzi kuqondisa umzimba futhi uphakamise i-pancake ezingeni le-pelvis. Senza izikhathi ezine, ngomhla wesi-5 sinciphisa i-pancake phansi, sidlula ekugcizeleleni phansi. Siphakamisa, siphindele emuva, sithathe i-pancake futhi senze okuphindwe kabili kokuphindaphindiwe kokufa. Bese uphinda up-ups bese uphinda lokufa. Ngakho-ke, kunesidingo sokwenza ama-push-ups angu-15 nama-60 aphinde aqhutshwe nge-pancake, okungukuthi, senza izindlela ezingu-15 zokulandelana kwe-4 ne-push-up engu-1.
- Sukuma, imilenze ndawonye, i-pancake esiyiphakamise ngaphezu kwebele, izandla sizicindezela kithi. Senza umxhwele ohlangothini, ekukhuphukeni kwe-exhalation kanye ne-pancake esiphakamisa phezulu phezulu kwekhanda. Senza ukuhlaselwa kuka-30, ukushintsha imilenze.
- I-pancake phansi, emkhatsini wemilenze, senza izimpukane ku-180⁰, sigcine isikhundla se-pancake emkhatsini wemilenze - ukujula okungama-20.
- Beka emgqeni, ugibele umshini. Ukugcoba ezandleni, sizungeza emuva futhi siphumelela ukuphuma, sithumela izandla zethu nge-pancake phezu kwamakhanda ethu. Senza izikhathi ezingu-20.
- Sisekela emuva, i-pancake ezandleni zethu phambi kwethu, siphendukela ngakwesokudla nangesobunxele - izikhathi ezingu-20.