Ukuzivocavoca okunzima nama-dumbbells kulula kakhulu.
Ake siqale ngokuzivocavoca ngezicubu zesifuba nezandla.
Ukuzivocavoca kokuqala kufanele kwenziwe izikhathi ezingu-10-20 ngezinqubo ezimbili. Ukubopha kancane kancane emadolweni bese ubeka ububanzi bamahlombe. Thatha ama-dumbbells ezandleni zakho bese uwahlahlisa phansi kanye nezintende zezandla ngaphakathi. Bhonsa ingalo yakho emgqeni bese udonsa i-dumbbell ehlombe lakho, uvula ibhulashi ukuze i-dumbbell ihambisane nehlombe. Buyisela isandla futhi. njll, phinda ngolunye uhlangothi.
Ukuzivocavoca kwesibili kwenziwa izikhathi ezingu-8-12 ngezinqubo ezimbili. Amagundane agugile ngamadolo ebubanzi bamahlombe, zombili izingalo ezinama-dumbbells. Bendlela izandla zakho ezinhlangothini (isundu-ngaphakathi), uphakamise izingalo zakho nge-angi 90gr. Khulisa kancane kancane izandla zakho ngaphezu kwekhanda lakho, ngaphandle kokuwagoqa ngezigqoko futhi ungaqondisi izintambo zakho. Buyela ku-i.p.
Isivivinyo sesithathu senziwa izikhathi ezingu-8-12 ezi-2. Isikhundla sezinyawo sinjalo, izingalo zibekwe phansi emzimbeni enezimbungulu. Bhonsa izingalo zakho ezinhlangothini (kancane), kancane kancane uzibophe ukuze ubeke amazinga ezinhlangothini. Buyela kancane kancane ku-i.p.
Ukuzivocavoca kwesine nakho kwenza izindlela ezingu-8-12 izikhathi ezimbili. Roll izandla zakho phambili futhi uqondise izingalo zakho ngamagqabha ngaphezu kwesifuba sakho. Bendlela izingalo zakho emaceleni bese uwahlakaza, ucindezela okhalweni lwakho ebhentshini. Amahlombe kufanele afaniswe phansi.
Ukuzivocavoca kokugcina kwenziwa izikhathi ezimbili ze-10. Imilenze ibanzi ububanzi ngaphandle, ngakwesinye isandla i-dumbbell. Bendlela phambili ngamadolo wakho egobile, ngemuva kufana phansi. Ngesandla esiphethwe, sithele emadolweni akho. Bamba ngendlebe eboshwe kancane emgqeni ophansi. Kusukela kulesi sikhundla, susa ingalo esisekelayo kuya ezingeni lehlombe bese ubuyela kancane. Buyela ku-i.p.
Isigaba esilandelayo sizoba ukuvivinya umzimba.
Lala ngesisu sakho ebhentshini, uvale futhi ululame imilenze yakho. Yenza ngezimbumbulu zisakaze eceleni futhi ubeke phansi. Bese uphakamisa izandla zombili phezulu ngesikhathi esifanayo. Kubalulekile ukwenza izindlela ezimbili izikhathi ezingu-10.
Yenza lo msebenzi ngesandla ngasinye izikhathi ezingu-10. Kuzothatha isihlalo noma ibhentshi ukusekela. Ukuthatha isikhalazo ngakwesinye isandla, okwesibili kuxhomeke esihlalweni sebheki (isihlalo). Nika phansi phansi phansi. Khuphuka kancane, udonsa u-elbow back, u-dumbbell esifubeni. Buyela kancane kancane ku-i.p.
Ukuzivocavoca kwesithathu kwenziwa ezinkundleni ezimbili zezikhathi ezingu-8-12. Thatha ama-dumbbell futhi ume ngokuqondile. Izandla zisakazehlukanisa, zithuthukisa izintende zezandla. Donsa ama-dumbbells esifubeni sakho, ugoqa izingalo zakho emaceleni. Ama-elbows awaphuli phansi, izandla ziyafana phansi.
Yenza okulandelayo izikhathi eziyishumi. I. P. - Lala emuva ngemuva kwebheki, izandla ezinama-dumbbell zixhuma ezandleni bese ziqondisa phambi kwesifuba. Nciphisa izandla zakho ngezimpawu ezihamba kancane ngemuva kwekhanda lakho, cishe ezingeni lesimu.
Umsebenzi wokugcina kule nkimbinkimbi, wenza izikhathi ezingu-5.
Ulale emhlane wakho, imilenze phansi, uguqe ngamadolo. Hlukisa ngaphambi kwezingalo zakho zesifuba ngama-dumbbells. Senza ku-akhawunti:
- kwesinye - isandla esisodwa sokunene sithathwe ekhanda, owesibili wehlela ethangeni;
- Two - izandla ngaphakathi nangaphandle. p.
- ezintathu - kanye "eyodwa", kodwa ngokushintsha izandla;
- Iine - izandla ngaphakathi nangaphandle. n.
Ekuphetheni, sizokwenza izivivinyo zemisipha yesiqhwa nesisu.
Sukuma, ngezinyawo zakho ububanzi begceke eceleni, ngqo. Sondela phambili, izandla ezinama-dumbbell ezansi phansi. Vula isidumbu sishiye ngakwesokudla, emuva kuqondile. Yenza ama-20 ukuphenduka ngakunye.
Amagundane ububanzi behlangothini ngaphandle. Vuka ngokuqondile. Esinye isandla phezu kwebhande, kwesinye - isilwane. Phuma emithambekeni ejulile, ucindezele umshini. Isikhumba asihambisani. Phinda ubeke izikhathi ezingu-10 ngezikhombandlela ezahlukene.