Ukuzivocavoca ngeenkonkxa zerabha zibhekwa njengento emnandi, kodwa nangona kunjalo sele sele zidumile. Ngamazwi alula, iingubo zinokuthiwa simulator jikelele kunye nexabiso elinokubakho, ngokubonga ukuba ungayilahla bunzima obunzima kwaye upompoze umzimba wakho. Ukuzivocavoca okunjalo kunokuthatha indawo yokuzivocavoca kunye ne-dumbbells kunye ne-barbell.
Isethi yokuzivocavoca ngeenkonkxa zerabha
Kukho iintlobo ezahlukeneyo zeengcingo ezingenza umthwalo ohlukeneyo. Olu qeqesho lunamathuba amaninzi. Ngokomzekelo, ukuqeqeshwa okunjalo kunokwenziwa ngohla olupheleleyo, okungekho iinqwelo ezikhululekile. Kwaye nabantu abaneengxaki kwi-system ye-musculoskelet bangabandakanyeka kwiingodo.
Ukuzivocavoca nge-raber loop yabasetyhini:
- Squats. Iip - iiinyawo kufuneka zifakwe kwi-loop, zizibeke ngokubanzi kunamahlombe. Kwizandla uthathe iziphelo ze-loop uze uzikhuphe emagxeni, ukuba unqwenela, ungawawela kwisifuba. Yenza i -sitting-ups eqhelekileyo, unciphisa umzimba ekubunjweni kwekona elifanelekileyo emadolweni.
- Umsebenzi olandelayo wokushicilela ngamacango e-raber ubizwa ngokuba ngu "Woodcutter". Namathisela omnye umgca we-loop kwenkxaso ukwenzela ukuba ibekwe ngaphezu kwentloko. Yiya kwenkxaso ngecala lakho lesobunxele uze uthathe enye ingcipheko yesondo. Umsebenzi - yenza ukuguquka ngokukhawuleza, ukuguqula unyawo, ngelixa i-loop kufuneka idlule kuwo wonke umzimba emadolweni. Buyela kwi-IP uze uphinda kwakhona, kwaye ke wenze yonke into ngaphesheya.
- Ukuba ufuna imilenze emihle, yenza oku kulandelelwano olulandelayo, apho kufuneka ulungele umgca emilenzeni emancinci ngaphezu kwamadolo. Hlala emhlane wakho, uguqa imilenze uze ufumane i-angle efanelekileyo. Umsebenzi - yenza iindleko zamadolo ngokukhawuleza, ngelixa ugcina iinyawo zihleli. Gcina imizuzwana emibini kwaye ubuyele ngokukhawuleza kwi-IP.
- Ukuze usebenze ngasemva, unokwenza oku kulandelwayo ngokulandelana - ukulandelelana kwintlambo. Yima emilenzeni yomtya, uwabeke ephakamileyo. Iziphelo zithathwa, zikhomba iibhothi ezibhekiselele kumadolo, kwaye zinciphise. Umsebenzi ukukrazula iisango, ukugoba iingalo kwiingqungquthela, ukuzithumela phezulu, phambi kokuba i-angle engekona ibunjwe. Gcina izibhambathiso zakho kufuphi nomzimba kwaye unciphise iilayi. Emva koko, gweba izandla zakho uze uphinde uphinda kwakhona.
Ukuze ufumane umthwalo omhle, phinda ukuzivocavoca amaxesha angama-10 ukuya ku-15 kwaye ungcono ukwenza iindlela eziliqela. Khumbula ukuba uqeqesho oluqhelekileyo luya kufumana iziphumo ezilungileyo.