Wonke amabhinqa amaphupha omfanekiso omncinane kunye nomhle. Uninzi lwezesondo ezilungileyo alushiyi i-gym, ukwenza iintlobo ezahlukeneyo zoqeqesho ukugcina umzimba ngetoni. Kodwa kukho nabasetyhini abangenawo ixesha okanye imali ukuya kwi-gym.
Ukuzivocavoca nge-expander ekhaya kuya kukunceda ugcine isimo senyama, kwaye uya kuphawula ukuba ukusebenza kwakho kuphucula.
Ukuzilolonga okunzima kunye ne-expander
Ukuzivocavoca nge-expander kubangela ukulahleka ngokukhawuleza nokusebenza kakuhle , ukwakha imisipha, ukuqinisa ulusu, nokuqinisa i-cardiosystem. Khawukhumbule nje ukuba umthwalo kufuneka ufikeleleke, ngaphandle kokukhathala. Makhe sijonge kwiindidi zeendlela zokuzilolonga kunye ne-expander.
Ukuzivocavoca izicwangciso:
- ukuma, ubophe amaqebunga kunye ne-expander belt. Ukutshiza isisu sakho kwaye uhluthe izibonda zakho, phakamisa inyawo lwakho emva kwamasentimitha ngamashumi amabini ukusuka kumgangatho. Ngomlenze ngamnye, sebenzisa izihlandlo ezili-15;
- ukuma kwindawo efanayo, ujike ecaleni, ngelixa itekwane lifanele libe libala. Ukuzivocavoca amaxesha angama-15 ngomlenze ngamnye;
- ufike ngamadolo akho. Ukwandisa ikhonkco kunyawo lwakho lokunene, ululaze phezu kwamagxa akho. Ngaphandle kokulungiswa, pha kamisa umlenze wakho wokunene, kule ndawo ifanele ibe yinqanaba elifanayo kunye nelo. I-sock ihlala ihamba kakuhle. Yenza okufanayo ngeenyawo ezisekhohlo, ukulungiswa kwakhona kwe-expander. Umsebenzi ngamnye womlenze kufuneka wenziwe ngamaxesha angama-10.
Ukuzivocavoca kweenqatha:
- kwisikhundla se-supine ngasemva, bhonqa umlenze omnye emadolweni uze ukhuphe kwisifuba. Kwilophu ye-expander ephindiweyo, qhawula unyawo. Umlenze wesibini uqonde. Nciphisa ngokukhawuleza ingalo egobileyo, uze ungayitshiyi inzwane. Ukuzivocavoca amaxesha angama-15 ngomlenze ngamnye;
- ngaphandle kokutshintsha isikhundla, bhinqa ama-ankle nge-expander, pha kamisa imilenze uze uwasasaze, uyanciphise kwaye uyancipha. Beka izandla zakho kwi-trunk, kodwa ukuba unengxaki ngomgudu, uze ubeke phantsi kwamatye;
- Isikhundla sokuqala simile, imilenze ibanzi ububanzi ngaphandle. Yima kwi-expander, thatha iiphelo zeTape kwizandla ezisezantsi neziphangayo. Ukusebenzisa isasazi, unxantathu kufuneka ifom. Yenza iimpendulo ezili-10 ukuya kwicala kuqala ngenyawo olunye uze emva koko.
Ukuzivocavoca kwiphephandaba:
- ngaphandle kokutshintsha isikhundla sangaphambili, yima ngeenyawo zakho zokunene kwi-loop ye-Expander expander. Ngesandla sakho sokunene, qinisa iteksi kwinqanaba lesigxina. Ngethuba elisebenzela umzimba ngokunene, i-pelvis akufanele ihambe. Ukwenza ukuthambekela kwe-15 ukuya ngakwesokudla nangobunxele;
- kwisimo esifanelekileyo, pha kamisa imilenze. Tape iinyawo. Kwinqanaba lesifuba, ugoba iingalo zakho kwiingqungquthela. Ukunciphisa imilenze yakho ngokukhawuleza, krazula i-scapula ukusuka phantsi. Qala nge-swings 10, ukwandisa kunye nexesha inani lamaxesha.
Ukuziqhelanisa ukunyanzeliswa nge-expander
Ngokuncedwa kwe-butterfly expander, unokwenza ukunyanzelisa ukunyanzelisa ukuba onke amacandelo ama-muscle, kuquka i-hamstrings, i-press and pectoral muscles.
Ukuzivocavoca ngesifuba . Ukwandisa ibhabhathane phakathi kwamaxesha. Izandla zibeka phantsi, iindlovu zidibanisa omnye komnye, ngoko-ke ungagcini.
Ukuzivocavoca kwi-press . Kwimeko ephakamileyo, bhinqa imilenze emadolweni, fake umgca owodwa we-expander ngamadolo, enye isandla sakho phambi kobuso bakho. Ukuphakamisa iinyawo zakho ukusuka emanzini, cima i-expander kunye neenyawo zakho. Ufanele uzive uxinzelelo kwisicindezelo esiswini.
Ukuzivocavoca izidumbu zentsanga. Ukulala ngecala lakho, lungisa i-expander phakathi kwamadolo. Finyisa i-butterflies ize kwaye ubambe kule ndawo imizuzwana engama-10. Yenza umsebenzi ufike kumaxesha angama-50.
Ukusebenzisa umzimba kunye ne-expander, isiqalo sakho siya kuba sesimo kunye neetoni! Kule meko, akudingeki ukuba ufumane ixesha nemali ukuya kwindawo yokuzivocavoca.