Kwenzeke ukuthi empilweni ibha ibhekwa njengelungelo lomuntu kuphela lokususa i-press, futhi abesifazane besaba ngisho nokuyifinyelela. Ukuphakamisa ukuthi ibha lezandla ezingewona wesifazane liqale lapho izinsuku zesikole seziphelile, lapho i-fizruk idonsela abafana ebhajini ngamandla nangokwakhe, futhi uma kufanele sifike kuye, sasihamba ngesaba esincane, simane sisilindeni. Ngakho-ke, namhlanje sivusa ama-stereotypes, sizobona ukuthi amantombazane ashaya kanjani ucingo ebhasini.
Ngakanani nokuthi kungakanani okufanele uhlanganyele kubha engqimba?
I-turntile iyindlela enhle yokugubha kokubili phansi kanye nephezulu ngokucindezela ohlangothini. Kungenzeka ukupompa umshini ebhajinini elingaphakathi kwamasonto amabili, uma nje ulandela imithetho yokudla okunomsoco, futhi usebenzise ngokulinganisela, ngaphandle kokushiseka, ushiye isikhathi sokuphumula. Ukuzivocavoca komshini wesisu esiswini kungenakwenziwa nsuku zonke. Okokuqala, imisipha yomzimba idinga isikhathi esiningi kakhulu sokuphumula, okungukuthi, phakathi nalesi sikhathi, kunokwanda kwamandla nokubunjwa kwamasipha. Okwesibili, uma uzobe uphonsa umshini kusukela ekuseni kuze kube sebusuku, imisipha yakho yesisu izolula, futhi isisu esisodwa, nakuba sinokuphumula, sizokwakhiwa. Ngamagama, ukudonsa umshini kubhalwa kufanele kwenzeke cishe kathathu ngeviki, uphumule futhi uqhube umsebenzi wokusebenza nge-aerobic .
Okokuqala ususe amafutha, bese uphakamisa imisipha
Uma unesisindo esinamafutha esiswini sakho, ngakho-ke kungakhathaliseki ukuthi ucindezela kangakanani ucindezela, imisipha yakho yokuphumula izokwenziwa ngaphansi kwamafutha. Ngaphambi kokubhekana nokuxazulula indlela yokuphambanisa umshini nge-bar enezingqimba, ukhiphe amafutha ngokugijima, ukubamba intambo nokubhukuda.
Ukuzivocavoca
Okokuqala, kufanelekile ukufudumala ukuma. Sibheka ukunakwa kwethu endaweni ye-lumbar, okuzobe nomthwalo omkhulu kakhulu. Senze amathafa ambalwa, phambili nangasemuva. Sifinyelela ibha engqimba, senza iminwe ejwayelekile yokuzibamba. Kuye ngokubamba, singashintsha umthwalo emisipha. Ngakho-ke, uma ushintsha ukujwayela okuvamile, umthwalo uzoqondiswa emisipha ye-pectoral kanye ne-biceps. Ububanzi bokubamba kufanele bulingane nobubanzi bamahlombe.
- Banikezwe ebhasini isikhathi eside ngangokunokwenzeka. Kuwusizo kakhulu umgogodla, futhi kuzosiza ekusetshenzisweni kwengqondo ukuba isetshenziselwe ukusungula okusha. Okulandelayo, zama ukudonsa imilenze eqondile ezingeni lika-90⁰ elihambisana nomhlabathi. Uma isebenza, yenza okuphindaphindiwe okungu-5, bese uphuma, uphumule futhi wenze izindlela ezimbili ngaphezulu izikhathi ezinhlanu. Lokhu kusebenza kusiza ukusebenza komshini wezansi phezu kwe-bar enezingqimba.
- Ngosizo lokuphakamisa imilenze ngamadolo aguqe, ungakwazi ukupompa hhayi kuphela okuphansi kodwa futhi ucindezela uhlangothi emgqeni ovundlile. Umshini ophansi: imilenze iguqa ngamadolo futhi ikhuphuke phezulu ngangokunokwenzeka, ihleliwe, iyancipha ngaphandle kokugxila. Umshini wokubambisana: imilenze egobile emadolweni aphakamisa ohlangothini, futhi kancane kancane umzimba uqhamuka. Senza ukuphikisana okujwayelekile. Ngaphezu kwalokho, singaqhubeka nokuvivinya umzimba. Siphakamisa imilenze eqondile ku-90⁰ bese silenga imizuzwana engu-30, siyanciphisa imilenze yethu kancane ezinzwaneni, ngaphandle kwama-jerks.
- Ukuze uphuthuke kakhulu, kunomsebenzi lapho imilenze eqondile ingakhuphuki khona kuphela engxenyeni engama-90 degree, kodwa ngangokunokwenzeka, uthinte umgqomo wesigqoko ngesipoti.
- Futhi kulabo abahamba phambili kakhulu, abahlanganyela njalo futhi banemisipha emihle, kukhona ukuzivocavoca okuhambisana nokuzivumelanisa okukhethekile. Ukuvivinya umzimba kuqhutshwa ekhanda eliphansi futhi kuqukethe ukuphakamisa isiqu ngokuphakeme ngangokunokwenzeka kule ndawo.
Ku-bar yonke into elula futhi ecacile. Kulesi sihloko, wakwazi ukujwayela inkolelo yokwenza izivivinyo eziyisisekelo ebhasini . Ukwenza lokho, maduzane uzothola isisu esiswini esiphambanayo ngokukhululeka.