Ububanzi bebhola bu malunga neentimitha ezingama-35, i-aves iyahluke. Ukuba le bhola wagqiba ekubeni ukhangele kwivenkile, ngoko unokukhetha ngokukodwa okukufanayo - ekuthengiseni kukho iirbol ezilinganisa ukusuka kwii-khilomitha ezintathu ukuya ezintandathu kunye nangaphezulu. Ubukhulu bunqweneleka ukukhetha, ngokulandelanayo, umgangatho wokulungelelanisa, okokuba, ukuba ufuna, ungathenga ibhola elilodwa elinama-kilogram. Ibhola yonyango ihlanganiswe nge-vinyl okanye isikhumba, kwaye inokuxutywa ngezinto ezahlukeneyo - konke kuxhomekeke kubukhulu. Ukugxotha kungaba yintambo yensimbi, isanti, i-polyurethane, i-raber kunye ne-polyvinyl chloride. Le bhola iya kugxuma, iyakwazi ukugcinwa kakuhle kwezandla zakho. Kukho ukhetho olulungeleyo ngesiphathi, njengesitya se bowling. Abanye abenzi bezandla baye bavumelanisa iibhola zebhola zebhokisi zebhola yebhola yeenqwelomoya ngeenjongo zonyango, ngenxa yoko bawugcwalisa nje ngesihlabathi kwaye bayigxume.
Iinkomfa ezinobhola bonyango
Ibhola ibizwa ngokuba yizonyango, njengoko kwakhiwe ukuba kusetyenziswe unyango kwiinjongo zokuvuselela kunye neyeza lemidlalo, ukwenzela ukwandisa umthwalo kubadlali bezemidlalo.
UkuQeqesha kokuQala
Hamba ngamadolo, faka i-medallion phakathi kwezandla zakho, pha kamisa izandla zakho ngaphezu kwentloko yakho, umise umlenze omnye ngaphandle. Esi sikhundla, sondela kumlenze ohoxisiweyo. Ukubuyela kwisimo sokuqala, ukugoba ngaphaya komlenze ogobileyo. Susa umzimba ukuze ube kumgca ofanayo kunye nomlenze ochanekileyo. Bamba kule ndawo. Buyela ngasentla. Yenza konke okufanayo, nje ukuya kwelinye umlenze.
Umsebenzi wesibini
Hlalani kwizithende zenu, nilungise iingalo zenu kwaye nibathathe emva komva wenu, lungisa ibhola ngezandla zenu. Hambisa i-scapula, phakamisa izandla zakho ngokukhawuleza, uze ubuyele ngokukhawuleza kwindawo yokuqala.
Umsebenzi wesithathu
Isikhundla sokuqala siyafana. Ibhola igxininiswe ngezandla ezilungisiweyo, uze uzibophe kwiindawo zokuqala kwaye uqale intloko. Vula i-triceps. Emva kokugqiba, qalisa izandla ngekhanda lakho, bhuqa ibrashi ukuze ihambisane nomgangatho, hlala kule ndawo.
Ukuzivocavoca wesine
Qhubeka uhlala kwizithende zakho. Ngesandla esinye, bamba iilbbks emva komva wakho, lungisa isandla sakho, uze uthathe isandla sesibini phambili kuwe. U-Oberuki kufuneka abe kumgca ofanayo ukwenzela ukuba ukufana kufakwe phakathi kwezandla kunye nomgangatho. Isandla esemva, sondela phambili, sidlulisele ibhola ngakolunye uhlangothi uze uphinde ubambe ibhola ngesandla. Qhubeka uguqula izandla zakho.
UkuQinisekisa kwesiFundo
Ulale phantsi wakho, ugobe imilenze yakho, ubeke iintsimbi zakho ukuze zifane nomgangatho, ubambe ibhola ngezandla zombini, pha kamisa izandla zakho. Ukuqhawula i-scapula ukusuka kumgangatho, izandla zihamba phambili, intloko akufanele iwele kwisifuba. Lo msebenzi uqeqesho olufanelekileyo lwe-press muscular.
Ukuzivocavoca, ukuqeqesha umlenze kunye nezintambo
Abaqeqeshi bobuchule ngesizathu esithile lo msebenzi ubizwa ngokuba yi-Russian twist.
- Hlala phantsi ukuze amavi akho aphephe, faka izithende zakho ngamasentimitha angamashumi amathathu ukusuka emasontweni.
- Hlala emva kancinci, yenza oko ukuze umva uphendule, oko kukuthi, umgudu kufuneka ulungiswe ngokugqibeleleyo.
- Yibambe ibhola ezandleni zakho, ubakhuphe phambili ukuze baqhube ngezantsi kwesifuba sakho.
- Gcina kwisisu sakho, ujikeleze ngokukhawuleza kwindlela eyahlukileyo-ke ukuya ngakwesobunxele, uze uye ngasekunene. Le ntshukumo akufanele yenziwe ngo-amplitude, ukujikeleza akufanele kuqale kwizandla, kodwa kwiimbambo. Buyela kwisikhundla sokuqala, unyuke, ujike kwelinye icala.
Olu khetho lusephambili kakhulu - ludinga imilenze yakho phantsi, yenza u-15-20 ujikelele kwicala ngalinye.
Woodcutter
Ukuzivocavoca ngumsebenzi owenzela umlenze kunye nomlenze.
- Gxininisa, faka iinyawo zakho ngobubanzi bamagxa akho, amadolo aguqe.
- Yibambe ibhola ezandleni zakho, kufuneka iguqulwe kwiingqungquthela. Faka ibhola ngakwesobunxele ukuya ehlombe.
- Lula isisu.
- Ukufudumala, ukuhambisa ibhola ngokubhekisele kumadolo okunene, yenza le ntshukumo ngokukhawuleza, njengokungathi ubambe i-ax. Intshukumo kufuneka ifane nokusika imithi.
- Musa ukuguqula kwisipu sakho, vele ujikeleze umzimba wakho.
- Hambisa ibhola kwakhona kwindawo yayo yasekuqaleni. Oku kugqiba enye yemizila yokuzivocavoca. Hambisa, sebenzisa amandla, kodwa ungalibali ukulawula ibhalansi. Kucetyiswa ukuba wenze iisethi ezintathu zokuphindaphinda ezilishumi.
"Lunge"
Emva kokufaka ibhola kulo msebenzi, uya kwongeza umthwalo. Lo msebenzi uncedo kakhulu kumisipha, emathangeni nasezintanjeni.
- Gcina isigxina esiphezulu somzimba wakho ngqo, susa amahlombe akhululekile. I-Chin phambili, khetha inkcazo phambi kwakho kwaye uyibheke ngaphandle kokuyithatha.
- Bamba ibhola phambi kwakho ezandleni zakho, izibhambathiso zakho zilungele.
- Thatha isinyathelo esinye ngesinyawo sakho sokunene, wehlisa iinqumlo zakho kude kube imilenze yakho igcwele, i-angle kufanele ibe ngama-90 degrees. Khangela ukuba idolo elincinane lincinane ngaphezu kweenyawo, kodwa akufanele liqhubele phambili kakhulu, idolo leenyawo ezingasekhohlo akufanele lithinte umgangatho.
- Jikela umzimba ukuya kunene. Nika ibhola, kwakhona, uye ngasekunene, ungaguquki ngamadolo, vele uguqule isifuba sakho.
- Ukulungiswa kwindawo yokuqala.
Phinda usebenzise okuphindwe kabini kwicala ngalinye.
Push-up
Lo msebenzi uquka phantse zonke iimisipha.
- Kubalulekile ukwamukela isikhundla esibizwa ngokuba ngumzimba webholo - oku kukugxininiswa kwisimo esifanelekileyo. Ekuqaleni, ukuba kunzima, unokwenza ukuphumla kwesiqingatha, uncike emadolweni.
- Lungiselela ibhola ngasekunene. Gcina isandla sakho sokunene kwibhola uze ucindezele kanye.
- Zama ukugudla isandla sakho sokunene phezu kwebhola kwiphepha lakho lasekhohlo.
- Gcina isandla sakho sobunxele kwibhola, cindezela kwakhona.
Phinda uphendule kwibhola 5-7 maxesha ngesandla ngasinye.
Ekugqibeleni, ndifuna ukuthetha ukuba xa kusebenza kunye nokunyamekelwa kwebhola yezonyango kufuneka kuthathwe amanyathelo okuqapha.
- Ukusebenza nebhola enzima, akufanele uguqe ngamadolo nezandla ngokupheleleyo.
- Gcina umqolo wakho ngqo ukuze ungalimazi.
- Olunye u-medbol olusuka emzimbeni, kunzima ukwenza imisebenzi. Ukuze ugweme ukunweba, abaqalayo bayacetyiswa ukuba bangawuthabathi ibhola kude nendawo. Ukuba ufuna ukunyanzelisa ukuzivocavoca, zama ukugcina ibhola emzimbeni kude kakhulu, ukwandisa ixesha ngalinye umgama.