Amantombazane amaningi ayesaba ama-simulators futhi agweme ukusebenza ngesisindo. Kodwa-ke, uma usondela embonweni wokubuka, ukuvivinya umzimba kumishini yokulahlekelwa isisindo kuyindlela esheshayo yokuthola kahle. Ngempela, kubalulekile hhayi nje ukuba ulahlekelwe umthamo wezinhlayiya, kepha futhi ukuzuza imisipha.
Ukuzivocavoca
- Vumbela umqeqeshi we-elliptical noma umshini wokuhamba ngezinyawo. I-warm-up ihlala imizuzu engu-10. Ukusebenza nge-simulator elliptical ukudlulisa isisindo kusuka kwelinye ukuhamba kuya kwelinye, nokunyakaza okusebenzayo kwezingalo. Lokhu kungukuqala kokuzivocavoca kwinkimbinkimbi yethu emshinini wokulahlekelwa kwesisindo ozosebenza wonke umzimba, hhayi imilenze kuphela, kodwa futhi izingalo, amahlombe, umshini we-press kanye nomhlane uzizwa. Ungakwazi futhi ukwandisa ukumelana.
- Umzimba uphakamisa ibhentshi eligciniwe - umshini ophezulu usebenza. Izandla kufanele zigcinwe ngemuva kwekhanda, izingxube zibheke ohlangothini, yenza izikhathi ezingu-15-20. Ekukhuleni, umuntu kumele aphumelele.
- Ukuphakamisa imilenze ngendlela ephathekayo - izandla zinamathele ku-hilt, zigoba imilenze emadolweni bese uwadonsa esifubeni. Kulesi sivivinyo, esimweni sokumisa kancane, okokuqala, umshicileli ophansi uhilelekile. Senza ukuphindaphinda kuka-15-20.
- Phuma ngezingqungquthela - udinga ukuthatha isinyathelo esibanzi phambili, imilenze yokugoba - wehla bese ukhuphuka. Uma uguqa, kufanele kube khona i-angle engakwesokudla, isitimela kufanele sihambe esithendeni. Senza amasethi amathathu wezinombolo ezingu-20 ngezinyawo.
- I-Deadlift emilenzeni eqondile - emuva ngqo, emadolweni kancane kancane, imilenze ububanzi-ububanzi eceleni. Ibha kufanele ihambe emilenzeni, izithende aziqedi phansi.
- Senza ukulawula okungaphezulu kuka-6 no-7. Siqala ngokugoqa imilenze elele ebhentshini. Lokhu kuhlobana kuhilela imisipha ye-hip iyodwa. Akufanele siphume isisu nesifuba ebhentshini, sinciphisa isisindo kahle.
- Senza i-hyperextension - indawo yangemuva kwethanga, imisipha yangemuva nezintambo zihilelekile. Imilenze phakathi nalokhu kuvivinya kufanele iqonde, futhi umzimba kufanele uqondiswe emgqeni owodwa nemilenze ekuphumeni.
- I-Treadmill - i-hitch imizuzu engu-10. Uma unomgomo wokunciphisa kakhulu isisindo, udinga ukuchitha okungenani amaminithi angu-40 kusikripthi .