Isimiso sokusebenza
Ukuqinisa umshini wokucindezela, udinga ukubhekana nomthwalo omkhulu. Uma ngosuku olulandelayo awunayo imisipha encane, khona-ke awuzange usebenze ngokwanele. Lezi zivivinyo zenza imisipha isebenze ngama-angles ahlukene. Njengoba ukuhlukumeza kulokhu kuzoba yisisindo somzimba.
Ama-muscular mechanics
Umshini ucubungula imisipha eqondile, yangaphandle neyangaphakathi yangaphakathi, futhi ibuye iguquke. Imisipha eqondile ephuma esitokisini se-pubic kuya ezimbambo ezingezansi, ukugoba umzimba futhi ukusize ujikeleze. Zihlanganiswe emisipha ye-oblique yangaphandle, ehamba ngokungafani ukusuka emathanjeni aphansi kuya emathanjeni okugcoba. I-oblique yangaphakathi iya ku-diagonally kuya phezulu kusukela kwesikhumba kuya ezimbambo ezingezansi. Izinkontileka ezijulile ezingezansi zesikhumba esiphambanweni esiswini nxa zonke zihlupha, kodwa cishe akunakwenzeka ukuphuma ngaphandle. Isekela izitho zangaphakathi futhi iqhaza ekuphumuleni.
Amathiphu omqeqeshi
Lapho wenza izivivinyo, cabanga ukuthi ekuphindaphindiwe njalo amathambo kanye nezintambo ezithintekayo futhi ahambe kude komunye nomunye. Ekuphumuleni, cindezela inkontileka yemisipha, futhi ekukhululweni. Ukuqeda amafutha okweqile esiswini sakho, bukela ukudla kwakho futhi uhlanganyele ngokujulile ekuzivocavoca kwe-cardio. Uzokhulisa umthwalo uma ubamba isidumbu esinesisindo esingu 2 kg phambi kwesifuba sakho, noma phakathi kwemilenze yakho. Ungakwazi futhi ukwandisa i-angle yebhentshi. Ukusebenzisa imisipha ngangokunokwenzeka, kufanele sibambelele kuzo zonke izincomo zethu ekusetshenzisweni kwalesi setha sesithathu.
Izinsiza
Ukwenza lezi zivivinyo, uzodinga ibhentshi lokuzivocavoca nge-angle adjustable, nebhola lokufaneleka elitholakala kuma-gyms amaningi.
1. Ukuphikisa. Ukuzivocavoca kuqinisa zonke imisipha yomshini. Beka ibhentshi nge-angeli ama-degrees angu-30. Lala phansi ekhanda lakhe phansi. Hlela izandla zakho esifubeni sakho. Beka enye yesundu phezulu kwesinye. Hambisa amahlombe ehlombe bese uwahlisela emahlombe. Gwema umshini ukuze ucingo lucindezelwe ngokumelene nebhentshi. Qinisekisa imisipha yomshini wokuphakamisa ikhanda, amahlombe namahlombe. Ukuphikisa umzimba, ukudonsa izimbambo emathanjeni. Ungaphendule izandla zakho. Kancane kancane ubuyele esimweni sokuqala. Phinda ubuyekeze imizuzu engu-2.5.
2. Ukukhulisa isikhumba. Ukuzivocavoca kuqinisa zonke imisipha yomshini. Lala phansi ekhanda eliphakanyisiwe. Bamba ukuphumula kwesigqoko ngokuphumula kwesundu. Xhuma imilenze bese uyiphakamisa nge-angle engaba ngu-45 degrees. Iphahla kancane kancane. Gwema umshini ukuze ucingo lucindezelwe ngokumelene nebhentshi. Qinisekisa imisipha yabezindaba, uphakamise imilenze yakho ngqo, uchithe izintambo zakho 6-10 cm ebhentshini. Kancane kancane ubuyele esimweni sokuqala. Yenza okuphindwe kabili.
3. Uhlangothi luthinta ibhola lokufaneleka. Ukuzivocavoca kuqinisa zonke imisipha yomshini. Buyela emuva ibhola lokufaneleka. Amathanga aphethwe. Izinyawo zimelela phansi phansi kancane kancane kunamahlombe. Amahlombe, emuva nangamathanga alala ebhola. Beka isandla sakho sokunene ngemuva kwekhanda lakho, futhi uncike phansi phansi ngakwesobunxele. Phakamisa umzimba ukuze kuphela umhlane ophansi kanye namadolo uhlangane nebhola. Ngesikhathi esifanayo niphakamise umlenze wokugoba ohlangene, vula isidumbu bese welula ihlombe lesokudla ngakwesokunxele. Kancane kancane ubuyele esimweni sokuqala. Yenza ukuphindaphinda okungu-25 kuqala ngenye, bese omunye.
Senza kahle
Kudingekile ukuba ulale ebhodini ukuze amahlombe namahlombe ehlombe ahlale endaweni ephakeme. Khona-ke ungakwazi ukwenza ukunyakaza nge-amplitude esiphezulu.