Ukuzivocavoca ukulahlekelwa kwesisindo semva, njengamanye amaninzi amanyathelo okulahleka kwesisindo, kufuneka kusetyenziswe ngokubambisana namanye amacandelo. Njengoko uyazi, ukutshisa kwamafutha asekuhlaleni akunakwenzeka: ukuba ulahlekelwa isisindo, ngoko ulahlekelwa isisindo ngokupheleleyo. Kodwa ukuqeqeshwa okuvela kwiifolda ngasemva kuya kukunceda ukwandisa indawo yengxaki kwaye udale ubukeka obuhle, obubukeka obuhle.
Ngoko, makhe sibone ukuba yiyiphi imveliso engasemva ofuna ukuyisebenzisa:
- Ukuzivocavoca ukuze uhlambuluke. Thatha ugxininiso lobuxoki, njengokungathi uzimisele ukuphuma. Gudla esiswini sakho, welula umzimba, udibanise amahlombe, gcina malunga nomzuzu. Emva koko, krazula enye yezandla ukusuka phantsi uze uphakamise umqolo wakho. Oku kufuneka kwenziwe ngokunyanisekileyo kwisithuba se-20-30 imizuzwana. Emva koko, buyisela isandla, krazula isandla sesibini ukusuka phantsi uze uphinde wenze umsebenzi. Emva koko ukhulule. Phinda usebenze wonke amaxesha amathathu ukususela ekuqaleni ukuya ekupheleni.
- Thatha ugxininiso lobuxoki, njengokungathi uzimisele ukuphuma. Gudla esiswini sakho, welula umzimba wakho, fakela akho amacala. Ukunyuka kwesisindo somzimba kwisigamu somzimba - umzekelo, ingalo engumlenze nomlenze. Umlenze wesobunxele uqhekeze phantsi, uphakamise isandla sakho sekhohlo phezulu. Lindela imizuzwana engama-30-60. Emva koko ungaphantsi kwengalo nomlenze uze wenze okufanayo nakwelinye icala. Gqiba ukusetyenziswa kwezihlandlo ezili-3.
- Ukuzivocavoca emhlane, odumile kwimpilo. Beka isalathisi esinesisindo esingama-2 kg kufuphi nawe. Uhluke emadolweni, ngesandla esinye, thabatha i-dumbbell uze uyikhuphe esiqhweni, uze ubuyele kwindawo yokuqala. Emva koko, phinda uphinde uphakamise uphinde uphinde ukhuphe
ngeso sinye isandla. Qhubeka ude wenze i-push-ups ezingama-20. Phinda usebenzise yonke indlela kwiindlela ezintathu. - Ukusebenza okunjalo kumqolo osemva kulungile, kulungele inxalenye engezantsi. Ukulala ngesisu sakho, krazula imilenze kunye nezandla ukusuka phantsi. Izandla zihamba phambili, iisokisi zomlenze zibuya. Yenza iifostile ezimfutshane ngezandla kunye neenyawo zakho phezulu-ngoko kanye, ngoko ke. Qhubeka ngomzuzu. Emva koko ukhulule uze ulandele ezinye iindlela ezimbini.
- Ulale phansi, faka izandla zakho kwiindawo zakho, kunye neenyawo zakho ezinzwaneni zakho, gcina umzimba wakho uqonde. Gudla idolo elinye kwisifuba uze uphonte umva, uphinde uphinde umlenze omnye. Yenza iiseti ezi-3 zeempendulo ezi-20.
Khumbula: ukususa amanqatha emhlane, usebenze rhoqo rhoqo! Oko kukuthi, kufuneka uzinike iintsuku eziyi-3-4 ngeveki, apho uqhuba khona ixesha elipheleleyo. Ukuba ukusetyenziswa kwamafutha kumqolo kuncediswa ngesondlo esifanelekileyo, umphumo uya kukhawuleza.