Ububanzi bebhola buyizingalo ezingamamitha angu-35, i-aves ihlukile. Uma leli bhola unqume ukuzinakekela esitolo, khona-ke ungakhetha ngokuqondile okukufanayo - ekudayiseni kunamabhodlela enesisindo esivela ku-kilogram ezintathu kuya kweziyisithupha nangaphezulu. Isisindo sinqweneleka ukukhetha, ngokulandelana, izinga lokulungela, okungukuthi, uma uthanda, ungathenga ibhola elilodwa lesikhilogram. Ibhola lezokwelapha limbozwe nge-vinyl noma lesikhumba, futhi lingagcwele izinto ezahlukene - konke kuxhomeke esisisindo. Ukugxila kungaba ukudubula kwensimbi, isihlabathi, i-polyurethane, i-raber kanye ne-polyvinyl chloride. Leli bhola lizothola, lingabanjwa kahle ezandleni zakho. Kukhona inketho elula ngesibambo, njengesitsha se bowling. Abanye abadwebi baye bajwayela amabhola basketball avamile ngezinhloso zezokwelapha, ngenxa yalokhu bamane bawugcwalise ngesihlabathi bese bewugxilisa.
Izimo ezinzima ngebhola lezokwelapha
Ibhola libizwa ngezokwelapha, njengoba lenzelwe ukusetshenziswa kwezokwelapha ngezinjongo zokuvuselela kanye nemithi yemidlalo, ukuze kwandiswe umthwalo kubadlali abaqeqeshiwe.
Ukuzivocavoca kokuqala
Hamba ngamadolo akho, ufake i-medallion phakathi kwezandla zakho, uphakamise izingalo zakho ngqo ngaphezu kwekhanda lakho, ubeke umlenze owodwa eceleni. Kulesi sikhundla, uhlezi emlenzeni ohoxisiwe. Uma ubuyela esimweni sokuqala, bhonta phezulu emlenzeni ogobile. Susa umzimba ukuze usethe emgqeni ofanayo ngomlenze oqondile. Bamba kule ndawo. Buyela emuva phezulu. Yenza konke okufanayo, nje ngakwesinye umlenze.
Ukuvivinya kwesibili
Hlala ezithende zakho, uqondise izingalo zakho uphathe ngemuva kwakho, ulungise ibhola ngezandla zakho. Hambisa i-scapula, uphakamise kancane kancane izingalo zakho, bese ubuyela kancane kancane endaweni yokuqala.
Ukuzivocavoca kwesithathu
Isikhundla sokuqala siyafana. Ibhola lihlelwe ngezandla eziqondisiwe, bese uyibopha emaceleni bese uqala ikhanda. Vula i-triceps. Ngemva kokuqedela, qala izandla ngezandla zakho, udonsa ibhulashi ukuze ihambisane nesitezi, hlala kule ndawo.
Ukuzivocavoca Kwesine
Qhubeka ukuhlala ezithendeni zakho. Ngesandla esisodwa, ubambe ama-medbols ngemuva kwakho, uqondise ingalo yakho, bese udonsela phambili esandleni sakho. U-Oberuki kumele abe emgqeni ofanayo ukuze i-parallel yenziwe phakathi kwezandla nendawo. Isandla esingemuva, ulethe phambili, udlulisele ibhola ngakolunye uhlangothi bese udonsela emuva ibhola emuva. Hlala ushintshe izandla zakho.
Ukuzivocavoca wesihlanu
Lala phansi emhlane wakho, ugobe imilenze yakho emgodini, faka amakhanda akho ukuze ahambisane nomhlabathi, ubambe ibhola ngezandla zombili, uphakamise izingalo zakho ngqo. Gwema i-scapula ukusuka phansi, izandla zihamba phambili, ikhanda akufanele liwele esifubeni. Lo msebenzi ukuqeqeshwa okuhle komshini we-muscular.
Ukuzivocavoca, ukuqeqesha kanye nezinyawo
Abaqeqeshi bokuzivocavoca ngesizathu esithile lokhu kuvivinywa kubizwa ngokuthi i-Russian twist.
- Hlala phansi ukuze amadolo akho akhohlwe, faka izithende zakho ngamasentimitha angamashumi amathathu ukusuka emasontweni.
- Hamba kancane kancane, yenzeni ukuze imhlane iqonde, okungukuthi, umgogodla kufanele uqondiswe ngokuphelele.
- Bamba ibhola ezandleni zakho, uwadonse phambili ukuze ahlasele phansi kwesifuba sakho.
- Donsela esiswini sakho, kancane kancane uguquke ngezindlela ezihlukile - ke ngakwesokunxele, bese ngakwesokudla. Lokhu kuqhutshwa akufanele kwenziwe ngo-amplitude, ukujikeleza akufanele kuqale kusukela ezandleni, kodwa kusuka ezinambeni. Buyela esimweni sokuqala, vula, vula uhlangothi oluhlukile.
Lolu khetho lusephambili kakhulu - ludabule imilenze yakho emhlabathini, yenza u-15-20 uphenduke ekuqondeni ngalunye.
I-Woodcutter
Ukuzivocavoca kuyinto ukuvivinya okuhle esikhwameni nasezinkalweni.
- Hlela, faka izinyawo zakho ububanzi bamagxa akho, amadolo aguqe kancane.
- Bamba ibhola ezandleni zakho, kumele ziboshwe ezihlangothini. Beka ibhola ngakwesokunxele kuya ehlombe.
- Sula isisu.
- Ukufudumala, ukuhambisa ibhola ngokuya emadolweni, faka lokhu ukunyakaza ngokushesha, njengokungathi uphethe i-ax. Ukunyakaza kufanele kufane nokusika izinkuni.
- Ungaguquki emphakathini wakho, vele ujikeleze umzimba wakho.
- Hambisa ibhola endaweni yayo yasekuqaleni. Lokhu kugcwalisa enye yemijikelezo yokuzivocavoca. Hambisa, sebenzisa amandla, kodwa ungakhohlwa ukulawula ibhalansi. Kunconywa ukwenza izigaba ezintathu zokuphindaphinda eziyishumi nanhlanu.
"Lunge"
Njengoba ufake ibhola kulokhu kuvivinya, uzofaka umthwalo. Lokhu kusebenza kuyasiza kakhulu emisipha, emathangeni nasezintweni.
- Gcina ingxenye engaphezulu yomzimba wakho iqonde, phonsa amahlombe akhululekile emuva. I-Chin phambili, khetha iphuzu phambi kwakho bese uyibheka ngaphandle kokulikhiphela.
- Bamba ibhola phambi kwakho ezandleni zakho, izingxube zakho zigobile.
- Thatha isinyathelo esisodwa ngonyawo lwakho olungakwesokudla, wehlisa izinyathelo zakho kuze kube yilapho imilenze yakho igobile ngokugcwele, i-angle kufanele ibe ngama-degree angama-90. Hlola ukuthi ibhande elilungile lingaphezu kwe-ankle, kodwa akufanele liqhubeke kakhulu, idolo lesigxathu sokunxele akufanele lithinte phansi.
- Vula umzimba ngakwesokudla. Nika ibhola, futhi, jikela ngakwesokudla, ungaphenduli ngamadolo akho, vele uvule isifuba sakho.
- Qondanisa endaweni yokuqala.
Phinda lo msebenzi izikhathi eziyishumi ohlangothini ngalunye.
Push-up
Lo msebenzi uhilela cishe yonke imisipha.
- Kuyadingeka ukuthi uthathe isikhundla esibizwa nge-bar yokuzivocavoca - lokhu kugcizelelwa esimweni esivamile. Ekuqaleni, uma kunzima, ungenza ukuphumula okuyingxenye, uzincike emadolweni akho.
- Lungisa ibhola eduze kwesokunene. Sula isandla sakho sokunene ebhola bese ucindezela kanye.
- Zama ukugoqa isandla sakho sokunene phezu kwebhola ehlombe lakho lesokunxele.
- Hamba isandla sakho sokunxele ebhola, cindezela futhi.
Phinda u-push-ups ebhola 5-7 izikhathi esandleni ngasinye.
Okokugcina, ngifuna ukusho ukuthi lapho kusebenza ukunakekelwa kwebhola yezokwelapha kufanele kuthathwe izinyathelo zokuqapha.
- Ukusebenza ibhola elinzima, akufanele uguqe amadolo nezandla zakho ngokuphelele.
- Gcina imhlane yakho iqondile ukuze ungalimala.
- I-medbol eqhubekayo emzimbeni, kunzima kakhulu ukwenza izivivinyo. Ukuze ugweme ukunwebeka, Oqalayo baxwayiswa ukuba bangalandeli ibhola kude ne-trunk. Uma ufuna ukucindezela ukuzivocavoca, zama ukugcina ibhola emzimbeni ekude kakhulu, ukwandisa isikhathi ngasinye ibanga.