Izikhathi zamakilasi: izikhathi ezingu-2-3 ngesonto. Hamba imizuzu engu-15-20 ngaphezulu kwezindawo ezimbi. Yeka futhi wenze oku-1 kokuvivinya umzimba. Phinda ubuchopho (ukuhamba-ukuzivocavoca) ngangokunokwenzeka. Uzodinga: itayipi lokumangalisa (umlingani wakho kufanele abe neyakhe). Yebo, uma kukhona izintambo zokuhamba ezikhethekile: bazosiza ukugcina ibhalansi futhi kulula ukuhamba (uzokwazi ukuzibandakanya isikhathi eside).
- Izikwele ezinezingalo zithunyelwe
Imisipha yemilenze, izikhwebu nomsebenzi wokunyathelisa. Sukuma, izinyawo ze-shoulder-width ngaphandle. Thatha izinti ezihambayo bese uzinciphisa ngokufana nomhlabathi - ama-brushes abe ububanzi be-shoulder, izintende zibhekene nomzimba. Ukuhlunga imisipha yomshini we-press, wehla ku-squat, ngenkathi uphakamisela izandla zakho phambi kwakho ezingeni lamahlombe akho. Qhubeka futhi uphinde. Yenza izikhathi ezingu-8-12.
- Ukuhamba ngokuhlaselwa
Imisipha yemilenze namathambo isebenza. Nciphisa induku yokuhamba kuze kube sezingeni lesisindo bese wenza umlenze ongakwesokudla emuva, ngenkathi uphakamisela izandla zakho phambi kwakho ezingeni lamahlombe. Hamba uphinde uhambise isisindo sakho emlenzeni wakho wesobunxele, uphakamise umlenze wakho wokunene bese uphakamisa izingalo zakho. Buyela emuva ekuhlaseleni bese uphinda. Yenza izikhathi ezingu-8-12, ushintshe izinhlangothi.
- Ukudonsa itekisi
Imisipha ye-back and muscles-stabilizers isebenza. Hlala nomlingani ubhekana futhi uqondise izibambiso zamaconsi amabili okushaqeka. Dlulisa izibambo ukuze zifake incwadi X. Uma uwedwa, lungisa ukuxubha okuphazamisayo phakathi nendawo yezinto ezimile. Vula izingalo zakho phambili. Ukugcina ucingo luqinile futhi izandla ziqonde, zinciphise izandla zombili ezinhlangothini, emuva kuqondile. Buyela esimweni sokuqala bese uphinda. Yenza izikhathi ezingu-10.
- Ukuphakamisa izingalo zakho ku-arc
Imisipha yamahlombe, amabele nemisebenzi ye-biceps. Sukuma, izinyawo zamaphethelo ububanzi eceleni, umlenze owodwa ngaphambili, omunye ngemuva. Inyawo langaphambili liya phambili phakathi nendawo yokumangalisa. Gamba isibambo se-tape bese ufaka izandla zakho ezinhlangothini, izintende zihamba phambili. Ukugcina ucindezela ngokuqinile, ukugoba kancane izintambo zakho uphakamise izandla zakho phambi kwakho ezingeni lamahlombe akho (ungabuyi emuva). Kancane kancane ubuye izandla zakho endaweni yawo yasekuqaleni, bese udonsa amabhulashi emahlombe akho, lokhu kukuphindaphinda oku-1. Buyela emuva ekuqaleni bese uphinda. Yenza izikhathi ezingu-12.
- Ukuphakamisa idolo ngejika
Imisipha yomsebenzi wokunyathelisa. Sukuma, izinyawo ze-shoulder-width ngaphandle. Bamba izinti kakhulu futhi uholele ngemuva kwakho, izintende "zibheke" phambili. Qinisekisa umshini bese uphakamisa umlenze wesokunxele, uguqe ngamadolo, phambi kwakhe kuze kube sezingeni lezinqunu. Ngenkathi ubambe ibhalansi, kancane kancane ujika leli cala ngakwesobunxele. Buyela esimweni sokuqala (wehlisa umlenze) uphinde ushintshe izinhlangothi. Yenza izikhathi ezingu-8-10 ohlangothini ngalunye.
- I-Breast Press
Imisipha yesifuba ne-muscle-stabilizers isebenza. Hamba emuva emuva kumlingani wakho bese uthatha izingxube zamabhondi amabili okubhukuda, njengoba wenza inombolo ye-exercise 3. Phakamisa izandla zakho ezingeni lamahlombe, ama-elbows "abuke" emuva, izintende zezandla, umlenze owodwa phambi komunye. Uma uqeqesha wedwa, faka isibopho sokumangalisa esitokisini endaweni ehleliwe ezingeni lesifuba. Ukugcina umshini osolisayo, uqondise izingalo zakho phambi kwakho ezingeni lehlombe. Buyela esimweni sokuqala bese uphinda. Yenza izikhathi ezingu-10.