Uqeqesho olusebenzayo okanye olusetyhula lujoliswe kulabo abanobuhlungu (ewe, bayivume) ukwenza iimvavanyo ezingama-30 ezifanayo kwi-press, emva kwee-30 ezifanayo, kunye nama-30-sit-ups. Xa ukunyamezela kukunciphisa ekuqeqesheni, awukwazi ukuthetha ngokuzithemba, kwaye ngaphandle kokuzinikezela, akukho ukulahleka kwesisindo.
Ngoko, ngexesha loqeqesho olusebenzayo wena ixesha elifutshane liphefumle onke amaqela e-muscle, ngelixa uqeqesho luyenziwa ngexesha elikhawulezileyo, kunye nokuphazamiseka okufutshane.
Le ndlela yoqeqesho olusetyenzwayo iya kusebenze isisombululo sakho kwiindawo eziphakamileyo ezingakaze zenzeke, utshise ubuninzi beekhalori kwaye ungenise ukhathala kwabo bonke abaqeqeshiyo abaqeqeshiyo ngamaphupha.
Olunye udibaniso lokusebenza ngokuzikhandla komzimba kukuba wena ngokwakho unako ukutshintsha nokutshintsha imizimba "kwisangqa", oko kuthetha ukuba imihla ngemihla uya kuba nenkqubo entsha engayi kukuthwala, kwaye ayiyi kuhambelana nomthwalo weemisipha.
Ukuzivocavoca
- Siphakamisa ibha engqamlezileyo - oku kuyisistim esisiseko seyunithi. Kufuneka lwenziwe ekuqaleni kwexesha lokuqhuba umsebenzi, nje ngokuba unamandla.
- Ukutshintshela kwimivalo engalinganiyo.
- Cinezela ibha kwibhentshi yokunyathela - sisusa ibha ukusuka kwinqanaba, liyinciphise kwisifuba kwaye liphakamise phezulu, silungise iingalo zethu nokuxhuma. Ubunzima balo msebenzi kufuneka kube ngama-30% eqhelekileyo, kuba ngoku asigxininanga ngqo kwibhentshi, kodwa ngokubhekiselele kuwo onke amaqela omzimba. Musa ukulibala: asihlali phakathi kokuzivocavoca.
- Ukuphucula izihlunu zeengalo kunye namahlombe, senza i-hyperextension. Simele sijongane nebhenki. Sibeka phantsi inxalenye engezantsi yomzimba kwibhentshi elityekelekileyo, unciphisa umzimba kwaye uyiphakamise. Izandla phambi kwesifuba.
- Yenza i-push-ups ngokubambelela (ingcaciso elula - ngamadolo).
- Makhi ngaphandle kweedumbbells. Isikhundla sokuqala simile, izandla kunye nezidumbulu kwizinga lokunyakaza. Siphakamisa ngokukhawuleza kwi-elbows izandla ukuya kwinqanaba lamahlombe.
- Ukuzivocavoca emagqabini kwi-crossover kwibloko ephantsi. Susa umlenze ama-50 kwaye sitshintshe umlenze.
- Ukunyuka kwemilenze elele kwisisu kwi-benki ngumsebenzi kwiintsimbi . Senza ukuphakanyiswa kwemilenze phezulu, ngoko siqhubela phambili ukuphakamisa imilenze kunye nokuhluthwa kwicala.
- Ukuguqa ngamadolo e-crossover.
- Ubude bomjikelezo omnye wokuzivocavoca imizuzu engama-20. Kufuneka kwenziwe kwinqanaba elilodwa ukuya kweyesithathu ngokuzivocavoca, ngokukhethekileyo yonke imihla. Oku kuya kukuvumela ukuba udibanise uqeqesho kunye nokubuyiswa kwemisipha.