Ukuzivocavoca kwenziwa ngeediski zombini zempilo, endaweni apho ungasebenzisa iiplate zamaphepha. Ukubeka phantsi kweenyawo okanye entendeni, ulayila kwixesha lokuzivocavoca kwaye unako ukuguqula ngokukhawuleza "i-basic-ups", i-sit-ups, imiphunga. Ngexesha elifanayo, izihlunu zithwalwe ngokufanelekileyo, kuba zisebenza ngendlela yonke yokuhamba, iidiski zokulawula nokugcina ibhalansi. " Kwiiklasi, ungasebenzisa izixhobo ezizodwa kunye neeplate zamaphepha. Kubalulekile ukubeka unyawo phezu kwabo ngokuchanekileyo: isiqingatha kwi (ipliti), kunye nesithende phantsi. Xa uqhuba, pha kamisa phezulu.
Isicwangciso soqeqesho
Yenza isethi yokuzivocavoca kabini ngeveki: 2-3 iiseti zokuphindaphinda ezili-16, ngaphandle kokuba kuboniswe ngenye indlela. Ngaba ukuqeqeshwa kunzima kakhulu kuwe? Qala ngokuphindaphinda nge-8 kwaye ulisebenzise njengenkxaso eyongezelelweyo kumatshini wokufumana umgangatho wempilo, kunye nasekhaya-sihlalo. Oku kuya kwenza uzive ukhululekile kunye nabantu abaneengxaki zamalungu. Uya kuyimfuneko: izixhobo ezikhethekileyo okanye iiplanga zamaphepha eeplanga. Funda ukuhamba kwi-gliding: vuka phezu kwamacwecwe kwaye ulayidi ukusuka kwicala ukuya kwelinye icala. Ukuya ngakwesokudla, vusa isithende sokunene, uncike kwizwane uze uqhube ngeenyawo ezisekhohlo. Nciphise isithende (njengobhedu) uze ukhuphe umlenze wakho okhohlo.
Ukuzivocavoca:
1) "i-skater"
Imisipha isebenza phambili nangemva kwethanga, iintambo. Yima iinyawo zakho ngobubanzi beepilvis, iinyawo kwi-gliding, vusa isithende sokunene. Ukukhupha i-pelvis, kunye nomlenze wokunene kunye nokunyakaza kwesigxina kwicala, hlala phantsi. Buyela kwisikhundla sokuqala, phinda usebenze ngomlenze okhohlo. Ziba nzima! Ukusuka kwisikhundla se-squat, susa umlenze wakho kuye uze uthathe kwicala. Ukuze ukhululeke ukwenza, qaphela ukuba kukho iipresenti eziyi-1.5 zeendawo zamahhala ezungeze kuwe.
2) "ukuhlaselwa"
Imisipha yomda wangaphambili wethanga isebenza. Yima iinyawo zakho ngobubanzi beepilvis, iinyawo kwi-gliding, vusa isithende sokunene. Slip unyawo olunene umva, wehla waya emzimbeni. Buyela kwisikhundla sokuqala, phinda ngeenyawo ezisekhohlo. Ziba nzima! Yehla e-lunge kwaye, ngaphandle kokuvuka, vela nje unyuke unyawo lwakho lokunene uze ulibuyisele.
3) "i-bridge eguquguqukayo"
Imisipha isebenza emlenzeni nasemacaleni. Beka emhlane wakho, izithende ekuqhubeni, izandla kunye nomzimba ngezandla zakho phantsi. Ukuphakamisa i-pelvis ukuze umzimba udlule emadolweni ukuya kumahlombe emgceni. Buyela kwisimo sokuqala, phinda. Ziba nzima! Ukuphakamisa i-pelvis, lungisa le posture kwaye uhambise imilenze yakho emva nangaphandle kwiibhodi zokuhamba: ngokunye okanye zombini kanye. Zama, ulungele umlenze owodwa ukusuka emadolweni, amaxesha angama-4 ukuya ku-8 ahlawule umva.
4) ukuguqula
Imisipha yomsebenzi wokushicilela. Hlala phantsi, izithende ezitshintshileyo, ubeke phambi kwakho, ujikeleze umva uze uthinte esiswini. Hamba kwakhona, uthinte umqolo osezantsi, uze ulungise (kodwa ungapheli!) Zombini iinyawo ngexesha elifanayo. Buyela kwisimo sokuqala, phinda. Ukuba usebenziso olunzima, gcina izandla zakho ezinqeni zakho. Ziba nzima! Ukuze udibanise kunye ne-oblique muscle, wehla phantsi, ngexesha elifanayo ulungele imilenze yakho kwaye usasaze izandla zakho emacaleni kwaye ujikeleze umzimba: ekuphindaphinda kokuqala - ngakwesokudla, nangomnye olandelayo - kwicala lasekhohlo.
5) KWEMVAVANYO UKUPHUMA
I-Triceps kunye neemisipha zomphezulu wekhondla ziyasebenza. Hlalani kwi-footestal (umzekelo, ibhentshini ephantsi), iintende zezandla kwihlangothi zonke zeeplavis, izithende ezithiniweyo. Dlulisa isisindo kwiingalo zakho kwaye ususe i-pelvis kwi-support. Gcina iingalo zakho kwiingqungquthela uze udibanise phantsi, ulungele umlenze wakho wokunene. Buyela kwisikhundla sokuqala, ngokuphindaphindiweyo uphinde ulandele umlenze okhohlo. Ziba nzima! Ukuwa phantsi, ukulungisa imilenze yomibini kanye.
6) "umdada ohlakaniphile"
Imisipha yomsebenzi wangemuva. Thetha kwisisu sakho, welula iingalo zakho phambi kwakho, iminwe ekhwela. Ukuphakamisa amahlombe kunye nesifuba, uchaze ngesandla ngasinye isisigidi, uwasasaze emacaleni, uze ugobise kwiindawo kunye nokudonsa umzimba. Gudla iingalo zakho phambili. Phinda kwakhona. Ukuzivocavoca kwi-gliding kuqala ukwenza ngokuphefumlelwa. Kwi-exhalation ubuyele kwindawo yokuqala. Ukuze ugcine ucinco oluqinileyo, cinga ukuba ngaphantsi kwe-ice cubus.
7) i-push-ups
Ukusebenza kwezihlunu zesifuba, phambi kwe-deltas. Thatha indawo yokuqala ye-push-ups kunye nenkxaso emadolweni, iintendelezo kwibubanzi bamagxa ngokukhwela. Ukugubungula iingalo zakho kwaye ugxothise i-gliding apart, uhla phantsi. Buyela kwisikhundla sokuqala. Phinda kwakhona. Ziba nzima! Ukuwela emgangathweni, usasaze izandla zakho ngokucacileyo kumacala, kodwa kancinci.
8) "amanyathelo abekwe endaweni"
Imisipha yomsebenzi wokushicilela. Yamkela isikhundla soxinzelelo, inzondo yemilenze kwiibhodi zokuhamba, iintendelezo zegxala elibanzi ngaphandle. Ukulungisa umzimba ngokufana nomgangatho, ukuqhubela phambili, ukuguqa emadolweni, umlenze onene. Buyela kwisikhundla sokuqala. Yenza okufanayo ngonyawo lwakho lwesobunxele.
Ziba nzima! Ukukhupha imilenze eqondekileyo, ukuphakamisa i-pelvis, ukujika kwindawo ye "spades". Okanye bahlukane baze bawanciphise.
Izizathu zokwenza i-gliding
1) I-Gliding igcina ixesha. Imisipha iqhutywe ngokufanelekileyo, ngoko ke akudingeki ukuba uyenze ngokuphindaphindiweyo. Kodwa isiphumo siya kubonakala ngokukhawuleza.
2) Akakho phantse ukuphikisana: uqeqesho aluyinkinga ngeemvini ze-varicose, akukho ziingxaki kunye neengcambu. Ukuhamba kwe-Gliding akukhuthazwa kuphela kulabo abangenakukwazi ukukwenza impilo ngenxa yezizathu zempilo.
3) Olu qeqesho luya kuqhuba ngokukhawuleza kwimeko yesisu, kuba nayiphi na intshukumo ejikelezayo ibandakanya izihlunu zecandelo eliphambili lomzimba, umva kunye nomshicileli. Banceda ukugcina umlinganiselo kunye nokusebenza ngaphandle, nokuba xa uqeqesha imilenze yakho, wenza i-sit-ups kunye nemiphunga. Uqeqesho lwe-shaft! oku akunakunikwa.
4) Ukuzivocavoca kakuhle kuphuhlise ukulungelelaniswa kwezinto ezihambayo kunye nezixhobo zokusebenza. Ngokuqinisekileyo uya kuyayixabisa, uthatha ukudansa. Okanye udibanisa, kodwa ungawa, kwiqhwa.
5) Umsebenzi ngamnye unokuguqulwa ngaphandle kokuphela, ngokukhawuleza ukuwuxininisa, njengoko kubalulekile kwinqanaba lakho lokulungiselela umzimba.
Zize zithathe indawo
Iiplate zephepha aziyona yodwa into yasemakhaya engayifaka indawo yezoxhobo zokusebenza.
Sebenzisa:
1) Iibhotile zeplastiki endaweni ye-dumbbells. Yizalise ngamanzi, kwaye unokwenza nazo zonke izivivinyo ezifanayo zezandla, cinezela, izikwere kunye nokuhlaselwa imithwalo.
2) Iincwadi, ezilungileyo kuzo zonke iifomati ezinkulu, njengenkxaso. Fakela ezimbini ezilinganayo ngokuphakanyiswa kokuphakama kunye nokwenza i-push-ups (ngokukodwa, njengoko kunzima kakhulu)
3) Ibhanti ye-elastic esikhundleni se-tape-shock absorber. Yimbole emilenzeni ngaphezu kwamadolo kwaye usebenze izidumbu zangaphakathi zomlenze. Dweba uqeqeshe izandla zakho.
4) Ibhenki eqhelekileyo endaweni yepat-platform. "Umzekelo" okhethwe nguwe kufuneka ube phantsi (malunga ne-20 cm) kwaye ngexesha elifanayo lomelele kwaye lizinzile.
5) Isalathisi esicinyiweyo esicinyiweyo endaweni yelungu le-rubber.