Ukuzivocavoca kwenziwa nge-diski emibili yokukhubazeka, esikhundleni sokuthi ungasebenzisa amapuleti wephepha. Ukubeka ngaphansi kwezinyawo noma izintende zezandla, uyawashelela ngesikhathi sokuzivocavoca futhi ungashintsha ngokuphelele "amasu" ayisisekelo, ama-sit-ups, amaphaphu. Ngesikhathi esifanayo, imisipha ilayishwa kahle, ngoba isebenza ngayo yonke indlela yokuhamba, ukulawula amadiski nokugcina ibhalansi. " Ukuze uthole amakilasi, ungasebenzisa imishini ekhethekile, namapuleti ephepha. Kubalulekile ukubeka unyawo phezu kwazo ngokufanele: isigamu ku (plate), nesithende phansi. Uma ushayela, uphakamise phezulu ngenhla.
Uhlelo lokuqeqesha
Yenza imishini yokuzivocavoca kabili ngeviki: ama-2-3 ama-repetitions angu-16, ngaphandle uma kuboniswe ngenye indlela. Ingabe ukuzivocavoca kunzima kuwe? Qala ngokuphindaphinda okungu-8 futhi usebenzise njengesekelo lokuxhaswa emshinini wemishini yezemidlalo, futhi ekhaya - isihlalo. Lokhu kuzokwenza uzizwe uqiniseka kakhulu futhi nabantu abanezinkinga zenkinga. Uzodinga: imishini ekhethekile noma idijithali lamaphepha epulazi. Funda ukuhambisa ukuhamba: vuka emaflethini uphinde ulayishe ukusuka ngakwesokunene. Ukuze uye ngakwesokudla, vusa isithende sokunene, uncike ezinyaweni bese uphaqa ngonyawo lwesokunxele. Nciphisa isithende (njengesikebhe) bese uphakamisa umlenze wakho wesobunxele.
Ukuzivocavoca:
1) "i-skater"
Imisipha isebenza phambili nangemuva kwethanga, izinkuni. Yima izinyawo zakho ebubanzi besifuba, izinyawo ekuguleni, uphakamise isithende sokunene. Ukudonsa i-pelvis emuva, nomlenze wesokudla ngokunyakaza okugxilile ohlangothini, hlala phansi. Buyela esimweni sokuqala, phinda umsebenti ngonyawo lwesokunxele. Kunzima! Kusukela kusikhundla se-squat, phonsa umlenze wakho kuye bese uwuthatha ohlangothini. Ukuze ukhululeke ukwenza, qaphela ukuthi kunezithuba ezilinganiselwa ku-1.5 wamamitha wesikhala samahhala azungezile.
2) "ukuhlaselwa kwe-sliding"
Imisipha ye-front yangaphambili kwethanga isebenza. Yima izinyawo zakho ebubanzi besifuba, izinyawo ekuguleni, uphakamise isithende sokunene. Slip unyawo olungakwesokudla emuva, wehla emgodini. Buyela esimweni sokuqala, phinda ngenyawo lesokunxele. Kunzima! Yehla ungene emgodini futhi, ngaphandle kokuvuka, vele uphakamise unyawo lwakho lokunene uphinde ubuyisele.
3) "ibhuloho eguquguqukayo"
Imisipha isebenza ngemuva kwethanga namathanga. Beka emhlane wakho, izithende ezithandayo, izandla ezihamba nomzimba ngezandla zakho phansi. Khulisa i-pelvis ukuze umzimba udlule emadolweni kuya emahlombe emgqeni. Buyela esimweni sokuqala, phinda. Kunzima! Ukuphakamisa i-pelvis, lungisa lokhu kuthunyelwa futhi uhambise imilenze yakho emuva nangaphezulu emabhokisini okuhamba: okunye noma kokubili ngesikhathi esisodwa. Zama, uqondise umlenze owodwa kusukela emadolweni, izikhathi ezingu-4-8 zishintsha emuva nangemuva ngomlenze osekelayo.
4) ukuphikisana
Imisipha yomsebenzi wokunyathelisa. Hlala phansi, izithende ezithandayo, ubeke phambi kwakho, ujikeleze emuva bese udonsela esiswini. Hamba emuva, uthinta phansi phansi phansi, futhi uqondise (kodwa hhayi ekugcineni!) Zombili izinyawo ngesikhathi esifanayo. Buyela esimweni sokuqala, phinda. Uma ukuvivinya umzimba kuyinkimbinkimbi, faka izandla zakho ezinqulwini zakho. Kunzima! Ukuze uhlanganyele futhi uhlanganise imisipha, uhla phansi, ngesikhathi esifanayo uqondise imilenze yakho futhi usakaze izandla zakho ezinhlangothini uphenduke umzimba: ekuphindaphindiwe kokuqala - ngakwesokudla, nangalandelayo - ngakwesokunxele.
5) UKUQALA UKUPHUMA
I-Triceps kanye nemisipha ye-back back of the thigh isebenza. Hlala esitebeleni (isibonelo, ibhentshi elincane), izintende zezandla ezihlangothini zompheme, izintendeni ezihambayo. Dlulisa isisindo ezandleni zakho bese ususa isikhumba esisekelweni. Bendza izingalo zakho ezinhlangothini bese ugoba phansi, uqondise umlenze wakho wokunene. Buyela esimweni sokuqala, ngokuphindaphinda okulandelayo uqondise umlenze wesokunxele. Kunzima! Ukuwa phansi, lungisa izinyawo zombili ngesikhathi esisodwa.
6) "ukudoba okuhlakaniphile"
Imisipha yomsebenzi wangemuva. Themba esiswini sakho, welula izingalo zakho phambi kwakho, iminwe ehamba. Ukuphakamisa amahlombe nesifuba, uchaza ngesandla ngasinye isisindo semithi, ukusabalalisa ezinhlangothini, bese uguqa emaceleni bese udonsela emzimbeni. Vula izingalo zakho phambili. Phinda. Ukuzivocavoca ekuqhumeni kuqala ukuqala ngokuphefumulela. Ekuphumuleni ukubuyela endaweni yokuqala. Ukuze ugcine ucindezelekile, cabanga ukuthi ngaphansi kwalo kuyisicube se-ice.
7) ama-push-ups
Imisipha yesifuba somsebenzi, i-front deltas. Thatha isikhundla sokuqala samaphini-ups ngokusekelwa emadolweni, izintende zezandla ezisebubanzi bamahlombe ekuguleni. Ukujikijela izingalo zakho bese uphonsela eceleni, uphonsa phansi. Buyela esimweni sokuqala. Phinda. Kunzima! Ukuwa phansi, usakaze izandla zakho ngokucacile ezinhlangothini, kodwa kancane udiagonally.
8) "izinyathelo ezikhona"
Imisipha yomsebenzi wokunyathelisa. Yamukela isikhundla se-strap, inzwane yemilenze emabhokisini we-gliding, izintende zezandla zamaphethelo ngaphandle. Ukulungisa umzimba ufana phansi, udonse phambili, uguqe ngamadolo, umlenze wesokudla. Buyela esimweni sokuqala. Yenza okufanayo ngonyawo lwakho lwesokunxele.
Kunzima! Ukudonsa imilenze eqondile, ukuphakamisa isikhumba, ukuphendukela esimweni se "spades". Noma bahlukanise futhi ubanciphise futhi.
Izizathu zokwenza i-gliding
1) I-Gliding isindisa isikhathi. Imisipha yenziwa kahle ngokwengeziwe, ngakho akudingeki wenze ukuphindaphinda okuningi. Kodwa umphumela uzobonakala ngokushesha.
2) Akakho okungahambisani nalokhu: ukuqeqeshwa akuyona inkinga ngemizwa ye-varicose, ayikho izinkinga zamakhemikhali nomgogodla. Ukujikijela akukhuthazwa kuphela kulabo abangenakukwazi ukukwenza impilo ngenxa yezizathu zempilo.
3) Ukuqeqeshwa okunjalo kuzoholela ngokushesha esimweni sesisu, ngoba noma yikuphi ukunyakaza okuhambayo kuhilela imisipha engxenyeni esemaphakathi yomzimba, ngemuva nangomshini. Basiza ukugcina ukulinganisela nokusebenza ngaphandle, ngisho nalapho uqeqesha imilenze yakho, wenza izihlalo kanye namaphaphu. Ukuqeqeshwa kokuqina kwamandla! lokhu akukwazi ukunikezwa.
4) Ukuzivocavoca kuhle ukuhlakulela ukuhambelana kwezinyathelo kanye nezinsimbi zomzimba. Ngokuqinisekile uzoyithanda, uthathe ukudansa. Noma ukuhamba, kodwa hhayi ukuwa, phezu kweqhwa.
5) Ukuzivocavoca ngalunye kungashintshwa ngaphandle kokuphela, kancane kancane kuyinkimbinkimbi, njengoba kudingekile ezingeni lakho lokulungiselela umzimba.
Uzobuya esikhundleni
Amapuleti wephepha akuyona yodwa into yasendlini engayenza indawo yokusebenza imishini yokufaneleka.
Sebenzisa:
1) Amabhodlela eplastiki esikhundleni sezingqungquthela. Gcwalisa ngamanzi, futhi ungazenza nazo zonke izivivinyo ezifanayo zezandla, cindezela, ama-squats nokuhlaselwa ngemithwalo.
2) Amabhuku, angcono kunoma iyiphi ifomethi enkulu, njengesekelo. Faka ama-stacks amabili alinganayo ngokuphakama futhi wenze ama-push-ups aphindaphindiwe (isibonelo, njengokwinkimbinkimbi yethu)
3) I-bandage ehlanganiswa esikhundleni se-absorber-shock absorber. Ukumboza emilenzeni ngaphezu kwamadolo bese usebenzela imisipha yangaphakathi yethanga. Dweba bese uqeqesha izandla zakho.
4) Ibhentshi ejwayelekile esikhundleni se-step-platform. I "imodeli" ekhethwe nguwe kufanele ibe ngaphansi (cishe ngo-20 cm) futhi ngesikhathi esifanayo sinamandla futhi inzile.
5) Ishawula eliqinile elihlanganiswe ngophawu esikhundleni somqulu wenjoloba we-foam.