Abantu abaninzi abasebenzisa rhoqo, bayalibala ngokubaluleka kokuzivocavoca ukuqinisa izihlunu ezinqeni. Kodwa ezi zifundo zisebenziseka kuwo wonke umntu ngaphandle kokunye, kwaye ngakumbi abo banomsebenzi wokuhlala, intlungu emgodini, okanye ukulimala kwangaphambili kwixesha elidlulileyo. Kule nqaku uza kufumana isisombululo sokuzilolonga esikhweni, esiza kukunceda ukuphelisa ukuvakalelwa kwintlungu, ukuqinisa imisipha kwaye wenze imbuyiselo yakho ibe yimpilo encinci.
Kutheni sifuna ama-exercises ukuqinisa umgangatho osezantsi?
Ukuzivocavoca okuboniswe kwiinkqubo eziyinkimbinkimbi kuyafuneka kwakhona ukususa iintlungu ezikhoyo, kunye nokukhusela abo bangabakho emsebenzini. Kufanelekile ukuba sicinge ukuba i- press and upper press are the muscle of the partners, kwaye kufuneka bahlale beqeqeshwa ngokufanayo ukuze bafezekise umphumo.
Ukusebenza okusebenzayo kumqolo osezantsi
Ukuzivocavoca kwemisipha ye-lumbar kufuneka isetyenziswe ngobumnene nangobumnene, kungekhona ubuhlungu. Uqeqesho kufuneka luhlale luhamba kakuhle, ngokuthe ngcembe kwaye ngaphandle kokuhamba ngokukhawuleza.
- Ukuma kuzo zonke iine, lungisa isandla esisekunene kunye nomlenze wesobunxele uze uphakamise ukwenzela ukuba zifana nomgangatho. Yeka imizuzwana engama-2, uze ubuye kwi-original. Phinda amaxesha ama-10 kwicala ngalinye.
- Ukulala ngesisu sakho, ugcine izithende zakho eludongeni, izandla kunye nomzimba. Phakamisa amahlombe akho phezulu.
- Ukulala emhlane wakho, zama ukuma kwibholo yokuzivocavoca. Ekuqaleni kuya kubonakaliswa, kodwa oku kuqhelekileyo. Hlalani rhoqo, kwaye umphumo uya kuba ngcono.
- Thatha ugxininiso lokulala phantsi, wenze i-classic push-ups. Ngaphezulu, bhetele.
- Yenza i-hang elula kwi-crossbar.
Ukuzivocavoca ukuqinisa isiqhamo akusayi kuthatha ixesha elininzi, kodwa kuya kukunceda ube ngumntu ophilileyo. Qeqesha umqolo wakho imihla ngemihla, okanye ubuncinane ama-3 ngeveki. Kakade oku kuya kukwanela ukubuyisela umlenze kwimpilo nokuphelisa intlungu.
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