Ukuzivocavoca okusekelwe ekusebenzeni ngokomzimba, ngenhloso yokulahlekelwa isisindo, kufanele kusetshenziswe ngenhloso nangezandla. Futhi ukwenza lokhu kanye ngendlela elula, futhi ngokulinganisa, okungukuthi, usebenzisa iziqu. Amandla kufanele agcinwe ngendlela ehlelekile, ngoba uma kukhona okungahambi kahle, ukubabuyisa esimweni sabo sokuqala, ukuphoqeleka ukuthi banciphise isisindo, kuzoba nzima kakhulu.
Ungayifinyelela kanjani umphumela olindelekile?
Cabangela ukuvivinya umzimba okungasetshenziswa ekhaya. Sinikeza izibonelo zokuzivocavoca, ngaphandle kokusetshenziswa kwama-dumbbells.
- Kusukela esimweni sokuma, ngezandla phansi, siphakamisa izandla zethu phezulu bese siqala ukuziphakamisa ezinhlangothini, bese ubuyela esimweni sokuqala. Ukuphumelela okukhulu komsebenzi, lo msebenzi uwenziwa ezingeni lehlombe, ngokulinganisa izikhathi ezingamashumi amathathu namashumi amane ngendlela eyodwa.
- Isikhundla esisekelwe ekuguquleni kwezingalo zesimo esiboshiwe kubhekwa njengempumelelo kakhulu. Ngesikhathi esifanayo, siguqa izingalo zethu ezinhlangothini ezingeni lesifuba futhi siphendule umzimba, sifeze izimpukane ngezindlela ezahlukene, ngenkathi sijika umzimba womzimba. Phinda lokhu ukunyakaza kufanele kube izikhathi ezingamashumi amathathu namashumi amathathu nanhlanu.
- Kusukela esimweni sokuma, siphakamisa isandla esisodwa sokuqondisa phezulu, lesibili siyancipha phansi, bese siqala ukuguqula izandla zethu. Bese ushintshe isikhundla sezandla bese uphinda inqubo. Kubalulekile ukuphinda ukunyakaza izikhathi eziyishumi ohlangothini ngalunye.
- Kusukela esimweni sokuqala sokuma, siqala ukwenza ukujikeleza kwesandla sezandla. Ukuzivocavoca okunjalo kufanele kwenziwe ngendlela ehlelekile, ngenkathi ubukele umoya, okufanele kube njalo. Phinda usebenze izikhathi ezingamashumi amabili ohlangothini ngalunye.
- Kubaluleke kakhulu ukuzivocavoca okufana nokuphonsela endaweni ephezulu. Kule nkinga, izihluthulelo zamahlombe zihilelekile, okubangela ukulahlekelwa isisindo. Kunzima ukukhiqiza umsebenzi onjalo kusukela phansi, ngakho ungenza lula umsebenzi usebenzisa, isibonelo, isihlalo noma ibhentshi, njengobuso. Kudingekile ukwenza izinkinobho eziyishumi ngezindlela ezimbili, phakathi kokungazitholela imizuzu emihlanu. Futhi ukuze umphumela ubonakale ngokushesha, kuyadingeka ukuthi uqalise izindlela ezintathu, okungenani.
Ngemuva kokuzivocavoca okunjalo kwezandla kungase kube ukuphefumula okuncane, kodwa ungalali futhi ungahlali phansi kokunye, kuyoba ngcono ukuhamba. Khona-ke ungaqala imisebenzi emisha, esebenzisa kakade ukusetshenziswa kwamagajethi, okutholakala nokusetshenziswa kwekhaya.
Ukuzivocavoca komthwalo emisipha ye-biceps: izandla ezinama-dumbbells ziyancipha. Ukuphefumula, siguqa izingalo zethu emagqumeni, futhi ngokuphefumula, asiziphendulela, siwela phansi izandla zethu.
Ukuzivocavoca okuhlose ukulahlekelwa isisindo samahlombe ngokwawo: siphakamisa izingalo phezulu, siphefumula, sinciphisa ikhanda ngemuva kwabo, ngenkathi kuhlangothini lwezandla esizigobayo, siphefumula, sibuyela esimweni sokuqala.
Ukulayisha ngezinhlobo ezahlukene zemisipha: kusuka esikhundleni sokuma ngezandla phansi ngezingqungquthela, siqala ukuphakamisa izandla phambi kwethu, esibelethweni sesifuba, sisusa izinhlangothi zawo bese sibanciphisa phansi. Masiqaphele ukuthi izandla zomsebenzi ohlinzekiwe kufanele ziqonde kusuka emgqeni wehlombe kanye nonke ubude bengalo.
Lezi zigaba ziyizinto ezilula zokuzivocavoca, okufana nokusetshenziswa esikoleni. Yilokhu ukunyakaza okulula okungasiza ukugcina amahlombe nezandla ngokwabo ngendlela emihle ngenkathi esekhaya. Futhi, ukuzivocavoca kungenziwa endaweni yokuzivocavoca, lapho uzobe usuqeqeshwe khona ochwepheshe abaqeqeshiwe, umqeqeshi owaziyo ukuthi iyiphi indlela emisipha eyadingeka kuwe.
Ungacabangi ukuthi ukuqinisa imisipha yezingalo namahlombe kuphela kuzoba nethonya elihle. Ukusebenza endaweni eyinkimbinkimbi, phezu kwemisipha ngayinye kuyokwazi ukufaka isandla kulokho kulindeleke. Amahholo wezemidlalo ahluke emidlalweni yasekhaya ngoba kukhona ukusetshenziswa okubanzi ngaphezu kwabaqeqeshi be-dumbbell. Isibonelo, umshini wokuhamba ngezinyawo, kanye nemishini yokuphakamisa isisindo, ngosizo lwawo umthwalo wezimpondo nezikhali. Kwanele ukuzinikeza izifundo ezinjalo cishe isigamu sehora lesikhathi sakho, kodwa kubalulekile ukukhumbula ukuthi kufanele kube njalo. Ungabi nesivila, unakekele ukubukeka kwakho, ngoba kulula ukugcina ifomu, kunokuba ulilungise. Kubalulekile ukukhumbula ukuthi ubuhle abukelwe lutho, kudinga ezinye izisulu.
Ukulungisa umphumela
Kubalulekile ukuthi umzimba wokuzivocavoca wedwa awunakusiza ukufezekisa umphumela ogcwele. Kufanelekile ukunaka umbuso nokudla. Kumele kube mnandi, futhi kunamafutha. Kubalulekile ukunciphisa ukugeleza kohlobo lwamanzi emzimbeni. Njengoba i-link ayiyona nje esiswini nasemathangeni kuphela, kodwa futhi ezandleni, ukuvivinya umzimba njalo kufanele kwenziwe ukuze ugweme lokhu. Ngaphezu kwalokho, ukuzivocavoca umzimba njalo kuthuthukisa ukugeleza kwegazi, ngaleyo ndlela kukhulisa imisipha ye-tonus, okuyinto, eqinisweni, eyothinta ukubonakala.
Kungaba kuhle uma kuleso hlelo, ngaphezu kwama-idiots ungaxhunyaniswa futhi uhlanganise. Ezikhungweni ezinkulu zokuzivocavoca, kukhona insizakalo efanayo, ngakho ungahlanganisa kokubili ukuzivocavoca kanye nokuzihlaziya. Ukusikhipha, okuhloswe emisipha yamahlombe, kungalungisa nokufudumala imisipha ngaphambi kokuqeqesha. A massage, eyenziwa ngemuva kokuqeqeshwa, slashers omuhle kakhulu, okuyinto enenzuzo kakhulu umzimba. Ungalindeli ukuthola umphumela osheshayo, ngoba akukho okwenzekayo ngokushesha, konke kuthatha isikhathi. Ukuzivocavoca ngezikhathi ezithile ezithwala uhlamvu olujwayelekile kungakusiza ukuthi ufeze lokho okufunayo.