Ukuzivocavoca ukulahlekelwa isisindo.
Ukuzivocavoca, isibonelo ukuhamba, kuyisenzo sokusebenza kahle, kepha kuyokuvumela ukuba ushise amafutha amaningi omzimba, futhi ukugijima, okuwukuzivocavoca okuphezulu, kuzokusiza ukuba uphume khalori ngokushesha.
Ngemva kokwenza umsebenzi wokunciphisa isisindo ngokuqina okukhulu, umzimba wakho wesimiso okhuphuka emzimbeni uphakamise izikhathi ezinhlanu ngaphezu kokulandela ukuvivinya umzimba ngokuqina okuphansi.
1. Ukuzivocavoca ngamahlombe, emuva nangesifuba.
Isikhundla sokuqala ukuhlala emaphethelweni esihlalo, uqondise imilenze phambi kwakhe uphinde uwele ezinsikeni. Bese uthatha ama-dumbbells, uma kungekho dumbbell, ungathatha, isibonelo, ama-1.5 litre amabhodlela agcwele amanzi, bese welula izingalo zakho, ugobile emaceleni ezinhlangothini. Donsela isisu sakho phezulu, futhi iminwe yakho kufanele ibheke phambili. Bese uvula amabhulashi akho ngaphakathi bese ubeka izandla zakho ngemuva kwekhanda lakho, bese ugoba izingalo zakho bese uwasabalalisa, bese ubabeka esimweni sabo sokuqala. Phinda usebenzise izikhathi ezingu-2-3.
2. Ukuzivocavoca for the press, back and hips.
Isikhundla sokuqala - hlala ngqo ematweni bese uguqa amadolo. Bese ubamba izinkalo zakho ngezandla zakho, usakaze amahlombe akho bese uqala kancane ukuphakamisa izinyawo emhlabathini, uhlale kule ndawo cishe imizuzwana engama-25, bese uqala kancane ukuqondisa umlenze wesokudla bese uhlala kule ndawo imizuzwana engu-10, bese ugoba kancane umlenze wesokudla ngenkathi uqondisa ngakwesokunxele futhi uhlala kulesi sikhundla imizuzwana engu-10. Buyela esimweni sokuqala. Phinda umsebenti 3-4 izikhathi.
3. Ukuzivocavoca izinyawo, imilenze ephansi kanye namathanga.
Ukuqala isikhundla - vuka ngokuqondile, faka izandla zakho ngemuva kwakho. Bese uqala ukuthatha eceleni umlenze wesokudla, inzwane kufanele ithinte phansi, futhi kancane kancane uqale ukugoba phambili, ngenkathi umhlane wakho kufanele ulandele phansi, bese ususa umlenze wesokudla ngangokunokwenzeka emhlabathini. Ukugcina lokhu kuthunyelwa, siqala ukugoba kancane futhi singalondolozi umlenze wesobunxele. Ngemuva kokuqedela lesi sivivinyo izikhathi ezingu-5-10, buyela emuva esimweni sokuqala, bese uphinda ufana nomunye umlenze.
4. Ukuzivocavoca ngesisu nesisindo.
Isikhundla sokuqala - ulale ngakwesokunxele sakho, imilenze ngenkathi uguqa emadolweni nge-angle yama-45 degrees. Beka izandla zakho ngemuva kwekhanda lakho, kodwa ungadlulise iminwe yakho ekukhiyeni, ama-elbows asakaze eceleni. Gcoba amadolo akho emhlabathini, uhlanganise imisipha yabezindaba. Buyela esimweni sokuqala. Yenza okusetshenziswe izikhathi ezingu-10-15, bese uphendukela ngakwesokudla bese uphinda into efanayo.
Izindlela zokuqeqesha.
Okubaluleke kakhulu ekulahlekelweni kwesisindo sakho ukusebenza kokuzivocavoca umzimba okubangela izindleko zezamandla ezandayo zomzimba, ngcono umzimba, ukuvuselela ukusebenza kwesimiso sezinzwa nesifo senhliziyo.
Lezi zivivinyo zihlanganisa ukuzivocavoca umzimba, nemiphumela yezimo zemvelo ezifana namanzi nomoya. Njengomphumela wokujwayelekile we-metabolism kanye nomsebenzi wemisipha, amafutha ahlala emzimbeni aqala ukushiswa kakhulu.
Kuhlelo ngalunye lokulahlekelwa isisindo kufanele kube nokwanda okwenziwe emisebenzini yomzimba, isibonelo amahora angu-1-2 wokuhamba okusheshayo ngosuku. Kodwa ukuzivocavoca umzimba kudingeka kwenziwe njalo isikhathi eside.
Sebenzisa ukuzivocavoca ngempumelelo ukuze ulahlekelwe isisindo, kodwa ngesisindo esilinganiselwe (ukukhuluphala kwe-1 st no-2 degree), nokugcina isisindo esivamile. Eqinisweni, ngokukhuluphala ngokweqile okwesithathu noma kwe-4th degree, ukuvivinya umzimba okwenziwe ngabantu abanjalo ngokwezindleko zamandla akubi kakhulu.
Ngokwenza umzimba wokuzivocavoca, uzohlale uhlelekile ngokomzimba, umzimba uzohlala uhlala okhulwini lwakho, kahle, futhi amakhilogremu angeziwe azophela.
Yiba nempilo!