Abasetyhini abaninzi, befuna ukulahla iipounds ezili-9, khetha ukuzivocavoca. Ukusebenza kwizixhobo ezizodwa kunye nobunzima obuninzi, unako ukulahlekelwa isisindo nokupompa umsi. Ubunzima bokuzilolonga kwiholo kubamantombazana kufuneka kwenziwe ngokwemiqathango kwaye iya kuvumela ukuphumeza iziphumo ezilungileyo ngexesha elifutshane. Ungakhathazeki malunga nokuba iiklasi ehholo ziya kwenza umzimba wesilisa.
Imisebenzi emihle yamantombazana e-gym
Ukuqala ngemithetho embalwa, ngaphandle kokuqwalasela ukuba ukufezekiswa kwesi siphumo akusebenzi. Okokuqala, kuthethwa ngokuqhelekileyo kokuqeqesha kwaye kulungile ukuzinikela iintsuku ezintathu ngeveki. Elinye iphuzu elibalulekileyo - ukulandelelana kokuzivocavoca kwi-gym yeentombazana, okokuqala kubalulekile ukwenza isiseko, kwaye ke, ukuzibandakanya. Ukubaluleka kubalulekile ukwakha ukuze okokuqala umthwalo ufunyenwe zizihlunu ezinkulu, oko kukuthi, imilenze, kwaye emva koko, sele ibuya, isifuba nezandla.
Ukuzilolonga kwindawo yokuzivocavoca yamantombazana:
- Hyperextension . Sebenzisa lo msebenzi ukuze ulayishe izikhwelo kunye neenyawo. Hlala phantsi kwibhentshini ukwenzela ukuba inxalenye ephezulu yamathanga ixhomekeke ekumeni, kwaye ulungise izicwangciso phantsi kwemeko. Izandla ziwela esiphambaneni (ukunyanzelisa umthwalo, uthathe ipakeki kwi-bar) kwaye ugcine umzimba uqonde. Ukunxiliswa, ukucotha ngokukhawuleza, ukugoba esinqeni. Ungalibali ukugcina umqolo wakho kwindawo echanekileyo. Ncika phambi kokuba kube nomvakalelo wolula imisipha yomlenze . Kwi-IP ubuyela ekuphumuleni. Ukuze kungabikho ukulimala, kubalulekile ukuba ungabandakanyi ukuhamba ngokukhawuleza.
- Izikwere nge-barbell . Lo ngumsebenzi osisiseko kumantombazana ekuzivocavoca, okukuvumela ukuba ulayishe imisipha yemilenze, izikhwebu kunye nangemva. Intlungu inokuthi ithathwe kwi-counter, okanye unokucela umncedisi ukuba abeke intamo emanzini akho. Thatha entanyeni ngezandla zombini kwaye usuke kude ne-counter, ubeke iinyawo zakho ububanzi bamagxa akho kwaye uvula kancane iinyawo zakho ngaphandle. Gcina umva wakho ngqo, ulungele umqolo osezantsi. Ukunxilisa, ngokukhawuleza udibanise phantsi, udonsa i-pelvis, ngaphambi kokuba amathanga afikelele kumgangatho. Ukukhupha, ukunyuka, ubuyele kwi-PI, kodwa ungagqibeli ngamadolo akho.
- Ukuxubusha ebhentshini . Ukusebenza kwamandla amantombazana ekuzivocavoca kuklanyelwe ukwenza izicathulo zomshicileli. Zibeke kwi-bench incline, ulungise imilenze yakho emva kwesitya. Gcina izandla zakho emva kwentloko yakho, kodwa ungazifaki kwi-lock. Kungenjalo, umngcipheko wokulimala ukwanda. Elinye iphuzu elibalulekileyo - ulolo kufuneka lucindezelwe kwibhentshi, eya kubangela ukuba izihlunu zenkampani zikhuphe. Exhaling, yenza ukuguquka ngokuphakamisa inxalenye ephezulu yomzimba. Ekugqibeleni, lungisa imeko ukuze ukwandise umthwalo. Emva koko, ukuphefumula, buyela kwi-FE. Kubalulekile ukuba ugweme ukuhamba ngokukhawuleza kunye neengqungquthela, ukuguquka ngokukhawuleza.
- Cinezela ibha elala . Hlalani kwibhentshi elincinci kwaye uthathe i-barbell nge-average grip. Oku kuyimfuneko ukwenzela ukuba igxalaba kunye neengqungquthela zenze igosa elifanelekileyo ngexesha lokushicilela. Ukunxilisa, unciphisa kancane ibhar de ibe intamo ithinte phakathi kwesifuba. Thatha ikhefu elifutshane, kwaye ke, buyela, uphumelele, u-PI. Kubalulekile ukubandakanya imisipha yepectoral. Kucetyiswa ukuba ulungise isikhundla esiphambili.
- Ukuthathwa kwebhokisi eliphezulu emva kwentloko . Lo ngumsebenzi osisiseko wokusebenzela emva. Hlala kwibhentshi uze ubambe ibha ngokubanzi. Gcina umqolo wakho ngokuchanekileyo kwaye xa kuyimfuneko, unyuke umzimba phambili. Ukwenza intanyeni idonsa ngentloko, ugcine umzimba uhleli. Ekugqibeleni, umgca wecala kufuneka uthinte umgca we-deltas. Vala indawo kwaye ubuyele kwi-PI.