1. Izikwele. Ukuzivocavoca kuqinisa imisipha yamathanga namathanga. Hamba phakathi kwe-absorber yokudonswa kwenjoloba, ukudonsa ukuphela kwayo. Imigqa ibanzi ububanzi bodwa, amadolo aphethwe kancane, isifuba siqondisiwe, imisipha yabezindaba iyancipha, izandla ezinqulwini. Dlulisa isisindo somzimba ezithende bese uguqa ngamadolo ukuze ahambisane nezinzwani. Umzimba ukhonjiswe kancane, umgogodla usemaweni angathathi hlangothi. Ukuhlunga imisipha yamadokodo, buyela emuva esimweni sokuqala. Esikhathini sokuzivocavoca, yenzani ukuhlala nge-dumbbells. Izisindo eziphakanyisiwe: ama-dumbbells angu-2-9 kg.
2. Ukunciphisa. Ukuzivocavoca kuqinisa imisipha yamadokodo nezintambo. Namathisela i-absorber yokudonswa kwenjoloba emnyango we-jamb ekuphakameni kwama-60 cm ukusuka phansi bese uvala umnyango. Ukuqonda izimbambo bese uphindela emuva ngokudonsa umfutho wokumangalisa. Beka izinyawo zakho ububanzi bezinhlombe zakho, amadolo akho athambile kancane, isifuba sakho siqondisiwe, imisipha yabezindaba iyancipha, ama-blades anciphisa phansi. Izandla ezinwetshiwe kufanele zihambisane ne-absorber shock. Ngaphandle kokushintsha isimo somzimba, sithelela phambili kusukela ezinqulwini kuze kube yilapho emuva kusondela kufana nephansi. Ukuhlunga imisipha yamadokodo, buyela emuva esimweni sokuqala. Esikhathini sokuzivocavoca, yenzani lo mdlalo ngezingqungquthela. Izisindo eziphakanyisiwe: ama-dumbbells angu-2-9 kg.
3. Thrust ngenkathi emi. Ukuzivocavoca kuqinisa isigaba esiphakathi ngemuva nangemuva kwamahlombe. Namathisela umshini wokumangalisa emzimbeni wesango emgqeni we-elbow, bese uphindela emuva, udonsa umfutho wokumangalisa. Beka izinyawo zakho ububanzi bamagxa akho, amadolo akho athambe kancane. Phonsa izingalo zakho phambi kwakho, izintende zibhekane. Isifuba siqondisiwe, umshini ucindezelekile, ama-blade anciphisa phansi. Ukuhlunga imisipha yomhlane wakho, thatha izintambo zakho ukuze zihambisane nomzimba. Kancane kancane ubuyele esimweni sokuqala. Esikhathini sokuzivocavoca, yenza i-cable traction ngenkathi uhlezi. Izisindo ezinconyiwe: 9-18 kg.
Kunalokho okuyinkimbinkimbi kuhle
Uzodinga isethi yama-absorber wokudonswa kwenjoloba ngokumelana okuhlukile. Ukusebenza ngokumangalisa okukhulu, uzokwazi ukwenza izivivinyo eziningi ezihlukahlukene kunokuba ne-dumbbells, okusho ukuthi uzoba ngcono ukusebenza imisipha yakho. Ngaphezu kwalokho, kulokhu akudingeki ukuba ubale ukuthi amandla okukhanga kanye ne-inertia azokwenza umsebenzi kuwe. Ukwengeza, amamakeli amancane asheshayo futhi ahlangene angafakwa kalula eshalofini ku-ekamera noma ngisho nasendokisini.
Ukucindezela kwesifuba. Ukuzivocavoca kuqinisa imisipha yesifuba kanye nombuso wangaphambili wamahlombe. Namathisela umfutho wokumangalisa emnyango we-jamb emazingeni ehlombe bese uphindela emuva emnyango. Ukuqonda izibambo, bese usuka emnyango ngokudonsa ukuphazamiseka okukhulu. Amagundane agxile ububanzi ngaphandle, amadolo aphelile kancane. Gwema imisipha yomshini, uqondise isifuba. Phakamisa izintambo zakho nezinsipho ekuphakameni kwamahlombe akho, izingalo zakho zigobile ezinhlangothini ezilungile, izandla zakho zibuka phansi. Qinisa imisipha yesifuba kancane kancane welula izingalo zakho phambili futhi ubenze ndawonye baze baqondiswe ngokugcwele. Buyela esimweni sokuqala. Esikhathini sokuzivocavoca, yenza ucingo lwesifuba esimemeza ngenkathi uhlezi. Izisindo eziphakanyisiwe: 4.5-18 kg.
5. Ukulungiswa kwezandla ukuma. Ukuzivocavoca kuqinisa i-triceps. Namathisela umshini wokumangalela emgodini ophezulu wesango. Ukuqonda izibambo, ukubuyela emuva, ukudonsa ukuxubha okuphazamisayo. Hlala ubheke umnyango, imilenze ihlangene-ububanzi eceleni, izintambo zigobile futhi zicindezelwe emzimbeni, izintende zibheke phansi. Gwema imisipha yomshini bese uqondisa isifuba. Ngamandla we-triceps, donsela umfutho wokumangalisa ngokwakho, uqondise izandla zakho kuze kube sekupheleni. Kancane kancane ubuyele esimweni sokuqala. Uma usendaweni yokuzivocavoca, yenza lokhu kuvivinya nge-simulator. Izisindo eziphakanyisiwe: 4.5-18 kg.
6. Ukuboshwa kwezandla kumile. Ukuzivocavoca kuqinisa i-biceps. Hlanganisa phakathi kwe-absorber shock, imilenze ububanzi ububanzi eceleni, amadolo kancane bent, izandla emzimbeni, izintende zibheke phambili. I-thorax iqondiswe, imisipha yabezindaba iyancipha, emuva kuqondile. I-Usil ne-biceps ye-b egoqa izingalo zakho, uphakamise ama-wrists akho emahlombe akho, kuyilapho izimbambo kufanele zicindezelwe ezinhlangothini. Kancane kancane ubuyele esimweni sokuqala. Esikhathini sokuzivocavoca, yenzani lo mdlalo ngezingqungquthela. Izisindo eziphakanyisiwe: ama-dumbbells angu-2-6 kg.
Uhlelo lokuqeqesha
Yenza le nkimbinkimbi izikhathi ezintathu ngesonto, uhlele usuku lokuphumula oluphakathi kweklasi. Qala ngemizuzu emi-5 yokuzivocavoca kwe-cardio elula, njengokuhamba noma ukukhuphuka izitebhisi. Bese ulandela indlela engu-1 kusuka kokuphindaphinda kwe-12-15 kokusebenza ngamunye. Phakathi kwalezi zindlela, yenza ukuzivivinya okulula kuwo wonke amaqembu amakhulu ama-muscle, ubambelele ngamunye ukwelula imizuzwana engu-20-30. Uma imisipha ingakhathali emva kokuphindaphindiwe kokuphindaphindiwe, ukwandisa ukumelana ngokunciphisa ukuxakeka kokushaqeka noma ukuma ngaphandle komnyango. Uma uzizwa ulungele, engeza okwesibili, bese usebenzisa indlela yesithathu. Ngeviki lesine, thatha umshini wokumangalisa ngokumelana okuningi.