Yenza ukuzivocavoca ngezigaba ezintathu zokuphindaphinda izikhathi ezingu-10. Ukuze ugijimise imisipha kalula nge-dumbbells. Yenza imizimba enjalo kangcono kathathu ngesonto imizuzu engu-20. Ukuzivocavoca umzimba, kudingeke ukuba uqeqeshwe lokuqeqesha, ama-dumbbells kusuka ku-2.5 kuya ku-5 kg kanye nesiteji sesinyathelo noma into ephansi.
Umsebenzi wokuzivocavoca: izinkinobho zokugudluza nge-wave of foot. Lokhu kuzokwenza imisipha yakho yesifuba, izikhwebu nangemuva.
Kudingekile ukuba ume endaweni efana ne-push-ups, izandla ukufaka kancane kancane kunezinga lamahlombe, imilenze iguqa ngamadolo. Ukujikijela izingalo zakho ezihlangothini, zama ukuletha isifuba sakho esiseduze ngangokunokwenzeka phansi. Bese uphinde uphakamise izandla zakho bese uqondisa enye yemilenze yakho emva kwakho, udonsa inzwane nayo. Kulesi simo, izintambo kufanele zivaliwe, kanti isisu sidonseleka. Bese uqhubeka neminye imilenze.
Ukuxosha ngokujika.
Uqeqesha amahlombe, izingalo, ucindezela, umuthi kanye namathanga.
Thatha ezandleni zama-dumbbells. Hlala uqondile, ububanzi bezintendana ububanzi, ukugoba izingalo futhi usethe esifubeni, ukuze izimbambo zibhekwe phansi. Ukuguqa ngamadolo, uphonsa kancane, bese ulungisa, bese uhlela le dumbbell ngaphezulu kwekhanda lakhe, ngenkathi ujika ngakwesokudla uphakamisa umlenze ogobile. Buyela esimweni sokuqala bese uphinda ngaphesheya.
Umcibisholo oqinile.
Imisipha yomsebenzi we-back and biceps.
Amandla abekwe esitokisini esiphansi njengenhla ye-push-up. Khona-ke, ingalo yangakwesokudla ihanjiswe ngqo phambi kwakho, ngenkathi igqabula umlenze wesobunxele phansi. Lungisa ukufaka imizuzwana embalwa. Ngemuva kokuthi ubuyele esimweni sokuqala, bese uphinda lo msebenzi ngakolunye uhlangothi.
Ukulinganisela emgodini.
Uqinisa umshini wokucindezela, imisipha yomzimba ye-oblique, isifuba ne-biceps.
Hlala phansi, imilenze ikhothamele ngamadolo bese ubeka phambi kwakhe, umhlane wakhe uphenduka kancane. Qaphela ukuthi kunjalo. Izandla ezinezimbongolo ziphuma ngaphambi kwakho. Ngaphandle kokuguqula emuva, phindela phezulu komzimba emuva. Manje qalisa kancane kancane ukuguqula umzimba ngakwesobunxele bese uhoxisa ngesikhathi esifanayo isandla sakho sokunxele kuya ohlangothini bese phansi ukuya emgodini Isandla sokunene asihambisani ngesikhathi esifanayo. Bese ubuyela esiqondisweni sokuqala bese uphinda umsebenzi ohlukile.
Ukucindezela nge-angle.
Ukulayisha imisipha yesifuba, izintambo, izingalo namahlombe.
Themba ngemuva kwakho, amadolo aguqa, umlenze wesokudla uphonswe ngakwesobunxele. Izandla ezinama-dumbbell zigoba emaceleni bese zibeka emazingeni esifubeni. Ukucindezela izinkinobho, ukukhipha izinyathelo phansi futhi ngesikhathi esifanayo, izandla ezinama-dumbbell zidonsa etafuleni. Buyela esimweni sokuqala futhi ushintshe umlenze wakho.
Ukuwa ngemilenze.
Ufometha amathanga, izintambo nama-biceps.
Yima uqonde, faka izinyawo zakho ububanzi bamagxa akho, izingalo ezinama-dumbbells ngakolunye uhlangothi. Thatha isinyathelo esikhulu bese ulala emuva bese uphonsa ekuhlaselweni ukuze ithanga phambi kwonyawo lifane nephansi. Ngaleso sikhathi, ukugoqa izingalo zakho emagqabeni, ukudonsa ama-dumbbell emahlombe akho, ugcine izintambo zakho eduze komzimba. Manje vuka uphakamise umlenze wakho wokunene phezulu, ibhande elilungile ngeveli lesikhumba. Bese ubeka izandla zakho phansi bese ubuyela esimweni sokuqala. Shintsha uhlangothi bese uphinda lo msebenzi kuqala.
Uhlelo lokuzivocavoca umzimba ngesonto.
Yilokho uhlelo lokuqeqeshwa okufanele lubukeke. Kuyinto efiselekayo ukuthi amandla okuthwala, i-yoga nokunye ukuvivinya umzimba kuhamba ngokulandelana. Ngaphandle kwalokho, zingahlukaniswa zibe izingxenye ezimbili. Isibonelo, ekuseni ekuseni imizuzu engu-10 ye-yoga, nokuphathwa kwe-aerobics namandla okuhlwa.
NgoMsombuluko.
Ukulayisha amandla ekuseni, no-yoga imizuzu engu-10 kusihlwa.
NgoLwesibili.
Amandla athatha amaminithi angu-20 ekuseni. Ukuvivinya umzimba ngendlela yasemini, kanye ne-yoga imizuzu engu-10 kusihlwa ngaphambi kokulala.
NgoLwesithathu.
Imizuzu eyishumi kuphela ye-yoga ngaphambi kokulala.
NgoLwesine.
Ukulayisha ekuseni. Ntambama, i-aerobics, nobusuku imizuzu engu-10 yoga.
NgoLwesihlanu.
Ukuphumula kwasekuseni. Ntambama, i-aerobics, futhi kusihlwa futhi imizuzu engu-10 yoga.
NgoMgqibelo.
Amandla athatha amaminithi angu-20 ekuseni. Ntambama, i-aerobics, nobusuku imizuzu engu-10 yoga.
NgeSonto.
Kusukela ekuphumeni kokusa. Ntambama, i-aerobics, nobusuku imizuzu engu-10 yoga.
U-Elena Klimova , ikakhulukazi isayithi