Iintonga - enye yezona ndawo ziyingxaki kubomama. Amanye amantombazana abhekana nokuphelela ngokweqile, abanye bangabonakali, nabanye bavela kwiifom ezingaphelele. Nangona kunjalo, kuzo zonke iimeko, imidlalo iya kuhlangula. Ukuzivocavoca rhoqo ngamaqhosha kunye neentambo okanye intamo ikuvumela ukuba uqhube izikhwelo kwaye ubanike umxhesho obhekisa ngakumbi, ukwandisa umthamo we-muscle. Nangona kunjalo, ukunciphisa umthamo, akudingekile ukuba usebenzise imithwalo yokuzivocavoca ngesisindo esongeziweyo , kule meko kusebenze ngokugqithiseleyo kwi-fitball , kwiimimulator okanye kwiklasiki, enokuthi yenziwe nakwikhaya.
Izenzo eziphambili zokuphelisa iintambo
Ukuba ingxaki kukuba iimfumba zithele kakhulu okanye ziyi-saggy, ukusetyenziswa okuhlukeneyo kunye ne-dumbbells, i-griffin, ukwakha umzimba, kunye nokuzivocavoca kwe-static for the tarts.
- Ukuhlala esihlalweni, iinyawo zodwa, izandla kwisitulo ukusuka kwicala. Bamba ibhola yeerubha phakathi kwamadolo kwaye ubambelele ngomzuzu 1, ucinezele ngamandla, njengokungathi uzama ukutyumba. Le static (ngaphandle kokuphindaphinda) ukuqinisa umzimba. Gqibezela iindlela ezintathu.
- Ukuma emadolweni, izandla zakhe zichanekile phambi kwakhe. Ngenye indlela uhlale phantsi uze uye ngasekunene, uze ube ngasekunene kwakho. Kufuneka kwenziwe kwimizuzu engama-1-2, ngaphambi kokuba uvakalelo oluvuthayo lube khona ezinqeni. Ekuqaleni kuya kuba nzima kakhulu ukwenza, kodwa umphumo ubaluleke kakhulu. Yenza 2-3 iindlela.
- Ukuxhomekeka emva kwekhanda nasemva kwidonga, imilenze iguqa ngamadolo, izihlunu zisexesha. Gcina indawo ubuncinane ngomzuzu 1, uze ukhulule. Kubalulekile ukubukela, ukwenzela ukuba umva wentamo, umva, iintsimbi zilungele ukulwa nodonga. Gqibezela iindlela ezintathu.
- Ukuhlala, ukuphumla kwesundu kwinqanaba le-pelvis. Musa ukukrazula izandla uze ucime umqulu phambili phambili, de kube i-angle engama-90% kwaye umzimba ufana nomgangatho. Buyela kwisikhundla sokuqala. Senza iindlela ezintathu, amaxesha angama-20-30.
- Ukuhlala phantsi, izandla ngqo ngasemva, imilenze iguqa ngamadolo, uhlale phantsi. Ukucima amatye ukusuka kumgangatho, umzimba kunye namathanga kufuneka wenze umgca ochanekileyo uhambelana nomgangatho. Vele uhlale apho ubuncinci ngomzuzu. Emva koko phinda ngamadolo.
- Ukuma, iinyawo ziphakanyisiwe ububanzi, ezandleni zezithambile (mhlawumbi umzimba-umzimba okanye intamo emahlombe). Ngaba ama-squats ngaphambi kokuba afike kwi-angle engama-90 degrees, ngokukhawuleza ukutsala izikhwelo. Phinda 3 iindlela ezili-15-20.
- Yenza ukuhlaselwa kweklasi ngokubamba iintsimbi ezincinane okanye entanyeni kumahlombe akho. Phinda iiseti ezi-3 zezihlandlo ezili-15 ngomlenze ngamnye.
Ukwenza olo bunzima ngosuku, ufikelela ngokukhawuleza ekujoliswe kuyo.
Ukuzilolonga okunzima kwamaqhosha okulahleka kwesisindo
Ukuba umnqweno wukuthi ulahlekelwe isisindo kwiimpahla, musa ukulungelelanisa kuphela ukusebenzisa. Kubalulekile ukuhlaziywa ukutya kwakho kwaye ulahle iifomese, umgubo kunye namafutha. Ngokulandela imithetho elula kwaye ngaphandle kokutshintsha ngokukodwa ukutya kwakho, uya kukwazi ukufikelela kwiinjongo zakho ngokukhawuleza. Kodwa ukuzibandakanya ngokudibanisa nesondlo esingalunganga umphumo ongenako ukunika.
- Ukugijima, ukunqumla intambo okanye ukuqhuba kwindawo. Le yinto yokuqala ekufuneka ifakwe kuyo nayiphina inkqubo yokulahleka kwesisindo. Ubuncinane imizuzu eyi-15-30 ngosuku kufuneka uyiqhelise.
- Ulale emhlane wakho, imilenze iguqa ngamadolo, iinyawo ziphumla phantsi. Ngexesha elikhawulezileyo, krazula iingqimba ezivela phantsi phantsi kwemizuzwana engama-30. Ngako-ke senza iindlela ezi-3 kunye nekhefu phakathi kwabo kwisiqingatha somzuzu.
- Ukuma kunye kunye, senza ukuhlaselwa kweklasi, amaxesha angama-30 ngomlenze, 3 usetha kunye nemizuzwana engama-30.
- Ukuma kuzo zonke iine, ukuphakamisa umlenze omnye ngaphandle kokuphakamisa ngokubanzi, sinokuphindaphinda amaxesha angama-30 ngomlenze ngomlinganiselo wee-3 ngekhefu leemitha ezi-30 phakathi kweendlela.
Ekupheleni kwanoma yimuphi umsebenzi, ungakulibali ngokulula , eyaziwayo sonke kuthiwa kwizifundo zesikolo zemfundo. Oku kuya kuthintela iimvakalelo ezingathandekiyo ngosuku olulandelayo.