Ukuthatha isigqibo sokungena kwimidlalo, into yokuqala efika engqondweni yithengi yokuthenga kwi- gym . Nangona kunjalo, kukho enye indlela yokuphuma kwimeko - usebenze ngesisindo somzimba. Ukuze ukwakhiwe isistim kunye nezwi ngokwakho akudingeki ukuba udibanise okanye iminye imithwalo, kuba ukulinganisa okusemgangathweni kukulinganisela kwakho.
Ukusebenzisa amandla ngamandla kunye nobunzima babo kunenene kakhulu kuthile esikolweni esidlulileyo. Ezi ziyi-push-ups, i-pull-ups kwibha, kunye nokuhlala. Akukho nto inzima, kodwa umphumo awuyi kuba kudala.
Xa usebenza kunye nesisindo somzimba, ubunzima bemisipha buya kukhula kancinci kunexesha lokusebenzisa kwiimimulators. Oku, mhlawumbi, yiyona nto yodwa, enoba abantu abaninzi abanakuyithintelo.
Ukuzivocavoca
- Ukuqala kokuzivocavoca ngesisindo somzimba wakho ngumzimba wesintu. Imisongo ebubanzi bamagxa, iingalo zolule phambi kwakhe. Isisindo somzimba siwela kwizithende, ukuxubha kwi-squat, kunye nokukhupha.
- I-PI - umlenze wokunene emva kwezwane, ukugoba, ubunzima bomzimba ngakwesobunxele. Ncika umzimba phambili, izandla ziyancipha, ziphakamisa umlenze olungileyo, ulungele ukufikelela ekupheleni. Siphakamisa ityala kwi-IP. Emva koko, bhinqa kwaye uphakamise.
- Ncika umzimba phambili, umlenze okunene kwindawo efanayo kunye nokusebenza kwangaphambili. Siphakamisa umlenze phezulu, kwaye, ngaphandle kokuwinciphisa phantsi, siyawuhambisa phambili. Emva koko sibuyele enyaweni, siwunqande umzimba size senze konke kwakhona. Lo msebenzi kunye nesisindo sakhe sinye kunye nokusemgangathweni wokuqeqesha umshicileli kunye nokulungelelanisa.
- Phinda usebenzise ii-2 kunye ne-3 kwinqanaba langasekhohlo.
- Sifika kuzo zonke iine, ubunzima bomzimba kwisalathini sokunxele kunye neendolo ezisekunene. Umlenze wesobunxele ususwe, ingalo yangesokudla ihamba phambili. Xa sisondeza siyanciphisa izitho, ekuphumeni kwethu. Ekuphindaphinda kokugqibela, lungisa imeko yesandla nomlenze ophakanyisiweyo uze ulondoloze imizuzwana engama-20. Lo ngumsebenzi osisiseko kunye nobunzima bawo, esiya kuthi siqhubeke siwuhlupha.
- IP iyafana. Ingalo yangesokunene nomlenze wesobunxele welulelwe, kwi-bhal exhalation ngamadolo nangengalo, senza ukujibilika - sidonsa isigxina sokunene kumadolo asekhohlo. Unganciphisi izitho ezingaphantsi, zibuyisele kwisithuba esongezelelweyo.
- Sihlala phantsi, izandla zithatha iisokisi, zidlulisele ubunzima bomzimba emagqabini, zilungele imilenze kwaye zitshise iisokisi ngezandla zethu. Masihambe ngezandla zethu, silula phambi kwethu, imilenze yethu ihlale kwindawo. Kwakhona sithatha izandla zethu ngeenyawo, size sikhululwe kwaye silungise indawo. Kulo msebenzi, awukwazi ukuhla "ukuphumla" kunye neenyawo zakho emgangathweni, zonke ziphakanyisiwe.
- I-IP - efanayo, izandla zibambelele kwimilenze ephakanyisiweyo, siwa kwaye sivule imilenze ebubanzi.
- Hlalani kwiflyflyfly - inyawo kunye, ziphumle ezandleni, zityhuze umzimba phantsi. Sihlala emacaleni amabini - iinyawo nezandla. Silungiselela isikhundla.
- Senza ukunweba ukuphucula izihlunu - ukuguqa ngamadolo phambi kwakhe, umlenze wesibili uphulwa, umzimba ulele emadolweni aguqe.