Inkimbinkimbi
Ukuqeqeshwa kusekelwe esimisweni sezingqungquthela eziphezulu: yenza ukuvivinya oku-1 kokusebenza kwamandla (ukuphindaphinda okungama-8-15, okuthatha iminithi elingu-1), ukushintsha nabo ngemizuzu emizuzu emibili kwisiteji-sinyathelo (ungenza enye yezinyathelo noma wenze noma iyiphi inhlanganisela). Ku-1 uchungechunge oluphezulu, udinga cishe imizuzu engu-15. Kabili ngesonto, yenza 1-3 superseries, kuye ngokuthi izinga lokuqeqeshwa kanye nesikhathi esitholakalayo. Uma ungasebenzisi izinyanga ezingaphezu kwezingu-3, qala ngo-1 uchungechunge oluphezulu. Uma uqonda inselele, ukwandisa inani lama-superseries kuya ku-2. Futhi uma ulungele kahle, yenza okungenani ama-superseries amabili okuqeqeshwa. Isikhathi esanele? Bese ukhawulela ku-1 uchungechunge oluphezulu, kufaka phakathi kwalo okuhamba phambili okuhamba phambili. Ekuqaleni nasekupheleni kokuzivocavoca, yenza isinyathelo esiyisisekelo okungenani imizuzu emihlanu: ukuma ubhekene nesikhulumi, isinyathelo kuso ngonyawo olungile, bese ubeka unyawo lwesokunxele. Bese uthatha isinyathelo emuva esiteshini, kuqala ngonyawo lwesokudla, bese ngakwesokunxele. Njalo imizuzwana engu-30, shintsha umlenze wokuhola. Qedela ukuqeqeshwa ngokuzivocavoca okwehlukanisa kuwo onke amaqembu amakhulu ama-muscle, kufaka phakathi i-buttock, shins, emuva, emahlombe, izingalo kanye nezintambo. Bamba isondlo ngasinye, hhayi entwasahlobo, imizuzwana engu-15-20.
Amandla Okuzivocavoca
1. Mahi ku-diagonal. Ukuzivocavoca kuqinisa imisipha yamahlombe, emuva kanye nezandla. Yima ubheke isiteji sesinyathelo. Beka unyawo lwakho lwesokudla kuso. Izandla eziqondile nama-dumbbells ziphakama phambi kwakho ukuze zibe ngaphezu kwezinga le-ephasi, ngesokunene phezulu, nangesobunxele ngezansi, izintende zibhekene. Yenza ukuzulazula ngezandla zakho ezansi ngakwesokunxele sakho. Yenza inombolo edingekayo yokuphindaphindiwe, bese ushintsha imilenze yakho bese uphinda umsebenzi, ugijimela esenzeni sokunene.
2. I-Push-ups ne-posture eguquliwe V.
Ukuzivocavoca kuqinisa imisipha yesifuba, amahlombe kanye ne-triceps. Yima emadolweni akho ngaphambi kokuphela kwesikhulumi, ukuphumula kwetundu emaphethelweni ayo, izandla ziqonde. Lungisa imilenze yakho bese ukhuphukela ezinzwaneni zakho (uma uqala, uhlale emadolweni akho). Gwema imisipha yomshini ukuze umzimba udale umugqa oqondile kusuka phezulu kuya ezithende. Ungasakazi izingxenye ezinhlangothini, cindezela. Bese ushaya izintambo phezulu ukuze umzimba ubonakale sengathi uV V, bese wehlisa izithende phansi. Buyela esimweni 2a bese uphinda umsebenzi. Landela le mithetho elula, futhi ukusebenza kwakho kuzosebenza ngempumelelo futhi kuphephile.
1. Sebenzisa isiteji esiteji noma ibhentshi elisezingeni elincane eliphakeme ngamaphesenti angu-15-20, kuye ngokuphakama kwakho, izinga lokulungiselela kanye nesipiliyoni se-aerobics yesinyathelo.
2. Faka umculo womculo wokudlala, ozokukhulula ngawo.
3. Faka yonke inyawo esiteji ukugwema ukulimala. I-thorax iqondiswe, ama-shoulder blade axhunyiwe.
4. Ukusebenza nomthwalo onjalo, lapho imisipha iphoqeleka kahle, kodwa ngesikhathi esifanayo, inqubo yokuzivocavoca ngeke ihlupheke.
3. I-arc. Ukuzivocavoca kuqinisa imisipha yamahlombe kanye ne-triceps. Hamba uqonde, imilenze ndawonye, amadolo aphethwe kancane. Ukunciphisa kancane kusuka ezinkalweni, umzimba kufanele uhlale uqondile. Ukubamba ngezandla ngamagqabhagqabha, mthathe ngemuva kwakhe, ungagudli ngesikhathi esifanayo, izintende zibuke emuva. Ngaphandle kokushintsha isimo sesigodlo, welula izandla zakho ezinhlangothini uphakamise phambi kwakho. Ama-dumbbell kufanele achaze i-arc ebushelelezi. Buyisa izandla zakho esimweni sabo sokuqala eceleni kwe-arc efanayo.
4. Ukubheka nokuphakanyiswa kwezandla. Ukuzivocavoca kuqinisa ama-biceps, imisipha yesifuba, amahlombe naphakathi komhlane. Themba ngemuva kwakho, esiteji bese uphakamisa imilenze yakho egobile ukuze imilenze ifane phansi. Qinisekisa umshini wokucindezela, ucindezela emuva ephansi emuva kwesikhulumi. Beka izandla zakho ngama-dumbbells emzimbeni, izintende zibuke phezulu. Ukulungisa isimo sezintambo nezigqoko, bhonsa izandla zakho. Ngaphandle kokugoqa izingalo zakho, ziphakamise phezu kwekhanda lakho, ngenkathi uvula izandla zakho komunye nomunye. Buyela esimweni, bese ulungisa izingalo zakho.
Uma usuvele usebenzise isinyathelo sokuvivinya umzimba, lezi zintuthuko zizojwayelana nawe. Uma kungenjalo, ungakwazi ukukwazi kalula lokhu. Yenzele imizuzu emibili phakathi kokuzivocavoca kwamandla kuphela noma ngesimiso sezinyathelo eziningana. Landela isigqi somculo noma ucabange wena.
1. Hlala ubheke isiteji-sinyathelo, thatha isinyathelo ukusuka enyaweni lesokunene kuze kube ngakwesokudla kwesiteji (ukushaya 1), bese uphakamisa umlenze wesokunxele (ugobile ezinyaweni 2) phambi kwakho. Yehlisa unyawo lwakho lwesobunxele phansi (ukushaya amaphuzu amathathu), buyela emuva phansi ngonyawo lwakho lwesokudla (ku-akhawunti 4). Phinda ukuhamba ngenyawo lakho lesokunxele. Bese uthatha isinyathelo ukusuka emanzini okunene kuya enqenqemeni elungile yesikhulumi, izikhathi ezintathu emgqeni uphakamise idolo lomlenze wesobunxele (ngezindleko ze-2, 3 no-4), wehlisa phansi bese ubeka unyawo olufanele kuwo. Ngemuva kwalokhu, futhi, yenza ukunyakaza ngokuphakama kwesigodlo esisodwa kusukela emilenzeni engakwesokunxele nangakwesobunxele, bese - ukunyakaza ngamadolo kathathu ukuvusa kakade ngonyawo lwesokunxele.
2. Hlala ubheke isiteji, faka unyawo lwakho lokunene emkhawulweni walo ongakwesokudla, futhi ngakwesobunxele ngakwesokunxele. Thatha isinyathelo emuva kuya enkabeni yesikhulumi kuqala ngekunene, bese unyawo lwesokunxele. Yenza phansi phansi 3 "imilenze ihlukaniswe - imilenze ndawonye." Phinda i-ligament ukusuka enyaweni lesokunxele.
3. Hlala phakathi kwesikhulumi. Yenza uphindele emuva ezinyaweni zokunene, unyawo luhlala phansi. Bese ubeka unyawo lwakho lokunene phezu kwesikhulumi bese wenza ilunga ngonyawo lwakho lwesobunxele. Ukuhlasela ngalunye kwenziwa nge-1 score.
4. Lokhu kuqhutshwa kwenziwa ngesivinini esisheshayo: lapho ukhuphukela esiteshini awuhambanga, kodwa njengokungathi ugijima kuwo. Yenza lokhu kuhamba, isikhathi ngasinye shintsha imilenze.
5. Faka uhlangothi lwesokunxele ngakwesokunxele kwesiteji, khona-ke unyawo olungakwesokunene. Kusuka kwesokunxele, thatha isinyathelo emuva kuya enqenqemeni elungile yesikhulumi, ujika ngakwesokudla endaweni yesikhulumi. Faka unyawo olungakwesokunxele ngakwesobunxele. Phinda ukunyakaza kusuka enyaweni efanele. Ukuze ukwandise amandla, landela zonke izinyathelo nge-amplitude enkulu, njengokungena, futhi ungabeki unyawo ku-akhawunti engu-4, kodwa yenza ukugxuma emlenzeni owodwa.
6. Hlala ngakwesokudla sakho endaweni yesikhulumi, faka unyawo lwakho lwesokudla kuso. Gwema ngonyawo lwakho lwesokunxele esiteji, uphakamise umlenze wesokudla ngesikhathi esifanayo, uguqe ngamadolo akho. Thatha isinyathelo ohlangothini phansi ngesinyawo sokunene, bese usetha kwesokunxele. Phinda ukuhamba ngenyawo lakho lesokunxele. Ukuzivocavoca kuqinisa imisipha yamahlombe, emuva kanye ne-triceps. Hlala ekugcineni kwesikhulumi, imilenze ndawonye. Thatha izintende zakho ezungeze emaphethelweni, izintambo ziboshwe. Bese "ulayishe" ngokucophelela ngaphandle kwesikhulumi, wehlisa izintambo.