Ukuqeqeshwa okusemgangathweni akuthandi kakhulu ekuqeqesheni ekhaya. Njengomthetho, abantu bakulungele ukwenza izenzo eziphindaphindiweyo, bakholelwa ukuba oku kuncedo ngakumbi. Enyanisweni, ubunzima bokuzivocavoca kwe-static ngumncedisi obalaseleyo ekulahlekelweni ubunzima kunye nokufumana imisipha emihle, kwaye kuyafaneleka ukuwasebenzisa rhoqo.
Ukuzivocavoca okusemgangathweni: inzuzo
Uxinzelelo olusisiseko luyinto engokwemvelo kumntu kunomnye onamandla. Ngokomzekelo, ukuqeqeshwa kwe-static yomgudu yinto eqhelekileyo emzimbeni, ngenxa yokuba izihlunu kunye ne-vertebrae zihlala zibizwa ukuba zixhaswe ngetoni.
Iintlobo zezo zivivinyo zingafani kakhulu. I-volatic static of strength-half-force inika umthwalo onzima kwiimfomfubomvu ezibomvu, ezona zininzi zikhupha amandla kumafutha. Ukuzivocavoca okunjalo kulungele ukulahleka kwesisindo kunye nokutshisa kweoli , ngokukodwa xa kwenziwa emva kokutshintsha ...
Ukuzivocavoca okusemgangathweni kubandakanya amandla omzimba omhlophe, okwenza ukwanda kwomsindo we-muscle kwaye ukwanda ngamandla. Ngenxa yoko, ezininzi izakhiwo ze-isometric gymnastics zakhiwe, ezenza ukuba kubekho mbi ngaphezu kokuzivocavoca.
Ngenxa yoxinzelelo olunzulu entliziyweni nasemitanjeni yegazi, ukuqeqeshwa okunjalo akukhuthazwa ngabantu abaphethwe zizifo ezivela kule ndawo.
Ukuzivocavoca okusemgangathweni kokulahlekelwa kwesisindo kunye ne-press
Cinga uchungechunge lwezinto eziqhelekileyo nezisebenzayo zokuzivocavoca ezikuvumela ukuba ukwenze ngokukhawuleza kwaye ukukhawuleza ukuzisa umzimba wakho, ukutshisa ioli kunye neentoni zakho. Yenza okulungileyo ngokubambisana nokuziqhelanisa okunamandla (kwisiqingatha sesibini seseshoni) ukwenzela ukuba kukhuliswe amandla abo.
- I-push-ups Static. Thatha ugxininiso lwamanga, musa ukutyhoxisa ngokukhawuleza ngokupheleleyo, kodwa kude kube phakathi, uhlale kule ndawo kwaye uyigcine ixesha elide ngangokunokwenzeka.
- Iimpawu ze-deltoid. Yima ngokuthe ngqo, izandla zifake kwikhekhi kwinqanaba lesisu, iintendelezo zijoliswe phezulu. Yenza umgudu, njengokungathi ufuna ukuphula ikhekhi kunye neengqungquthela zakho kwiindlela ezahlukeneyo. Gxininisa kumsebenzi wamagxa.
- Imisipha yomzimba. Ngexa umile, welula iingalo zakho kwiqondo lesifuba uze ubeke isandla sakho entendeni yesandla sakho. Beka izandla zakho komnye nomnye kwisiqingatha-ntliziyo, kwaye ngokugqithiseleyo.
- Iintlanzi. Yima emadolweni phambi kwe-stool, ubeke izibonda zakho kuyo (ngeentende zezandla zakho ezantsi). Pushisa kwisitulo ngawo onke amandla akho.
- Iibiceps. Ukuma ngezandla zakho entloko yakho, ukusasaza izibonda zakho kumacala. Iintendelezo kufuneka zixhomekeke entloko.
- Ukushicilela. Ulale emhlane wakho, sasaza imilenze yakho ububanzi kwaye uphumle phantsi. Gcoba amahlombe akho phantsi, welula iingalo zakho eziphambili. Uvakalelwa indlela yokuchukumisa i-press esiswini.
- Izidumbu zesisu zomzimba. Yima ngokuthe ngqo, ugobe iingalo zakho kwiindawo. Hlekisa enye indlela, ngoko ke, ngapha nangapha, uqinisekisa ukuba i-pelvis ihlala ingapheli.
- Kwiimisipha zangemuva. Yima ngeenyawo zakho ngentambo okanye ngentambo, gcina iziphelo ezandleni zakho, kwaye, uguqa phambili nge-bend ngemuva, yikhuphe.
- Kwiimisipha zangemuva. Ulale phantsi kwisisu sakho, faka izandla zakho emva kwentloko yakho kwaye ugobe kakuhle ngokwaneleyo kwinqanaba elingaphantsi.
- Ngeenyawo. Hamba nomva wakho eludongeni, wandise inyawo elinye ubude beenyawo phambili. Inyawo elingaphambili, cinezela udonga. Emva koko, tshintsha imilenze yakho. Gxininisa kwiimvalo.
Kubalulekile ukuba uqaphele ukuba phambi kokuzivocavoca okusemgangathweni udinga ukufudumala okuqhelekileyo: ukuguqula amajoyina, ukudonsa izihlunu, ukwenza i-jog encinci ukufudumala, ukuze zonke izihlunu zilungele ukusebenza kwaye ungaguli emva koqeqesho. Ekupheleni kwenkxuleko eyongeziweyo.