Izinyawo ezinomzimba, izintambo eziqinile, imilenze emihle kanye nomshini omuhle - iphupho labesifazane abaningi. Umgomo uyaphumelela kakhulu, uma wenza njalo umzimba ukuze uthole isibalo esihle. Kungcono ukunikeza okuthandayo ezenzweni eziyisisekelo ezinikeza umthwalo kunani elikhulu lemisipha.
Izivivinyo eziyinkimbinkimbi zesibalo esihle
Ukuqeda amakhilogremu engeziwe futhi usebenze ngokukhululeka kwemisipha, kutuswa ukuba uqeqesha kathathu ngesonto. Ukuze uthole umphumela, udinga ukuphinda ukuzivocavoca emibuthanweni eminingana.
Ukuzivocavoca 5 okwenziwe kahle:
- Ingabe ama-squats ngaphambi kokuba izinkalo zifinyelele phezulu. Qaphela ukuthi amadolo akho aqhubeki phambili. Thatha isikhalazo ezandleni zombili futhi, wehla phansi, uphakamise phambi kwakho.
- Ukuze usebenzise umshini ekhaya, yenza lokhu okulandelayo ukuze usebenzise kahle: hlala emuva futhi ugcine izandla zakho phezulu ukuze ziphezu kwesifuba, kulo lonke umsebenzi. Ukukhipha umoya, phakamisa ingxenye engenhla yomzimba kanyekanye kanye nomlenze owodwa, ukuze kube njengomphumela kufana nezandla. Uma uphumelela umoya, wehlela ku-PI uphinde uphinde wenze yonke into emlenzeni owodwa.
- Ngokuzivocavoca okulandelayo, uma uhlala emhlane, gcina imilenze yakho iguqa ngamadolo, bese ubeka izandla emzimbeni noma uwasabalalise. Phakamisa futhi uhlehlise i-pelvis ukuze umzimba uqonde, ulungise umzimba endaweni ephezulu.
- Ngenxa yobuhle bezandla, yenza ama- push-ups , ngenhloso yithatha isikhundla esifanele, ukuze umzimba uqonde. Yehla, ugoqa izingalo zakho ezinhlangothini, ngaphambi kokuba isifuba sithinte phansi, bese ubuyela ku-FE.
- Hlala kuwo wonke ama-four, bese uphindela emuva umlenze kanye nengalo ephikisayo ukuze udale umugqa oqondile. Ngemuva kwalokhu, bhonce ukuze amadolo agcinwe ku-elbow, bese uwaqondisa futhi. Yenza inombolo edingekayo yezikhathi uphindele ngaphesheya.