Ukuzivocavoca ngokusekelwe kwimisebenzi yomzimba, ngenjongo yokulahlekelwa isisindo, kufuneka kusetyenziswe ngenjongo nangesandla. Ukwenza oku kunye nendlela elula, kunye nokulinganisa, oko kukuthi, usebenzisa i-tongs. Izandla kufuneka zigcinwe ngesimo, kuba ukuba into ehamba kakuhle, ukuyibuyisela kwisimo sayo sokuqala, kubaphoqa ukuba banciphise umzimba, kuya kuba nzima kakhulu.
Unokufezekisa njani umphumo wokulindela?
Cinga ngokuzilolonga umzimba ongasetyenziswa ekhaya. Sinika imizekelo yokuzivocavoca, ngaphandle kokusetyenziswa kwezidumbulu.
- Ukusuka kwindawo yokuma, ngezandla phantsi, siphakamisa izandla zethu phezulu kwaye siqale ukuziphakamisa emacaleni, size sibuyele kwindawo yokuqala. Ukuphumelela okukhulu komsebenzi, lo msebenzi uyenziwa kwinqanaba lephepha, kwisixa semashumi amathathu ukuya kwamashumi amane kwindlela enye.
- Isikhundla esisekelwe ekutshintsheni kweengalo zesimo esiphezulu sithathwa njengempumelelo. Ngelo xesha, sigoba iingalo zethu kwiingqungquthela kwiqondo lesifuba size siphendule umzimba, sifeze iimpukane ngeendlela ezahlukeneyo, ngelixa siphendule umzimba womzimba. Phinda kwakhona ukunyakaza kufuneka kube ngamashumi amathathu anesithathu mathathu amahlanu.
- Ukusuka kwindawo yokuma, siphakamisa ingalo ephilileyo, isibini iyancipha, ke siqala ukuguqula izandla zethu. Emva koko utshintshe isikhundla sezandla uze uphinde wenze inkqubo. Kubalulekile ukuphinda ukunyuka kwezihlandlo ezilishumi kwicala ngalinye.
- Ukusuka kwindawo yokuqala yokuma, siqala ukuqhuba ukuhamba kwezetyhula zezandla. Uhlobo olunjalo lufanele lwenziwe ngokufanelekileyo ngokweqhinga, ngelixa libukele umoya, okumele kube njalo. Phinda usebenze ngokuphindwe kabini kwinqanaba ngalinye.
- Kubaluleke kakhulu ukusetyenziswa njengokwenyuka ukusuka kwindawo ejikelezayo. Kule meko, izihlunu zamagxa zibandakanyeka, ezenza ilahleko lokulahleka kwabo. Kunzima ukuvelisa umsebenzi onjalo ukusuka emgangathweni, ngoko unokuba lula ukwenza umsebenzi usebenzisa, umzekelo, isihlalo okanye ibhentshi, njengomhlaba. Kubalulekile ukwenza i-push-ups ezilishumi kwiindlela ezimbini, phakathi kokuya kuphumla imizuzu emihlanu. Kwaye ukwenzela ukuba umphumo ubonakale ngokukhawuleza, kubalulekile ukuphumeza iindlela ezintathu, ubuncinane.
Emva kokuba uqeqesho olunzima lwezandla lunokuba ngumoya omncinci, kodwa ungayi kulala kwaye ungahlali phantsi kweminye, kuya kuba ngcono ukuhamba. Emva koko unokuqala imisebenzi emitsha, sele sele usebenzisa ukusetyenziswa kwezixhobo, ezifumaneka kwiindawo zasekhaya.
Ukuzivocavoca komthwalo kwi-biceps muscle: Izandla kunye nezidumbulu ziyancipha. Ukuthatha umoya, siguqa iingalo zethu kwiingqungquthela, kunye nokuphefumula, siyayeka, siwahla izandla.
Ukuzivocavoca kuhlose ukulahlekelwa isisindo samagxa ngokwabo: siphakamisa iingalo phezulu, siphefumula, siyancipha intloko emva kwabo, ngelixa kudibanini kwezandla sigoba, sitshisa, sibuyela kwindawo yokuqala.
Ukuthwala iintlobo ezahlukeneyo zezihlunu: ukusuka kwisimo sokuma ngezandla ngaphantsi kwee-dumbbells, siqala ukuphakamisa izandla phambi kwethu, kwinqanaba lebele, sisusa amacala abo size sinciphise. Masikele ingqalelo ukuba izandla zomsebenzi onikeziweyo kufuneka zichaneke ukusuka kumgca wegxala kunye kunye nobude beengalo.
Ezi klasi zihlelwe ngokulula, zifana nokusetyenziswa esikolweni. Yiyo le ntshukumo elula enokukunceda ukugcina amahlombe nezandla ngokwabo ngendlela ephezulu xa bekhaya. Kwakhona, ukuzivocavoca kungenziwa kwi-gym, apho uya kuba sele uqeqeshelwa yingcali eqeqeshekileyo, umqeqeshi owaziyo indlela efanelekileyo kwimisipha eyimfuneko kuwe.
Ungacingi ukuba ukuqiniswa kuphela kwezihlunu zezandla kunye namahlombe kuya kuba nefuthe elihle. Ukusebenza kwinkimbinkimbi, phezu kwemisipha nganye iya kuba negalelo ekujoliseni kulindeleke. Iindibano zezemidlalo zihluke kwiimidlalo zasekhaya kuba kukho ukusetyenziswa okubanzi kwongezelela kubaqeqeshi abangabonayo. Umzekelo, i-rollreader, kunye noomatshini bokuphakamisa ubunzima, ngoncedo apho kukho umthwalo weempahla kunye neengalo. Kwanele ukunikela izifundo ezinjalo malunga nesiqingatha seyure ngexesha lakho, kodwa kubalulekile ukukhumbula ukuba kufuneka babe rhoqo. Musa ukuvila, ukunyamekela imbonakalo yakho, kuba kulula ukugcina ifom, kunokuba uyilungise. Kufanelekile ukukhumbula ukuba ubuhle abuphiwe nto, kufuna amanye amaxhoba.
Ukulungisa umphumo
Kubalulekile kukuba umzimba wokuzilolonga wedwa awunakunceda ukuba ufezekise umphumo opheleleyo. Kuyafaneleka ukuthobela ingqalelo kwi-regime kunye nokutya. Kumele kube mnandi, kunye neoli. Kubalulekile ukunciphisa ukuhamba kwamanzi emzimbeni. Ekubeni i-link ayikho kuphela kwisisu nangamathanga, kodwa nakwezandla, uqeqesho oluqhelekileyo kufuneka lwenziwa ukuze luphephe oku. Ukongezelela, ukuqeqeshwa komzimba rhoqo kuphucula ukugeleza kwegazi, ngoko kwandisa imfucuza ye tonus, okuqinisekileyo, iya kubachaphazela ukubonakala.
Kuya kuba kuhle ukuba kule nkqubo, ngaphezu kwee-idiots zinokudibaniswa kunye nokudibanisa. Kwiziko elikhulu lokuzilolonga, kukho inkonzo efanayo, ngoko unokudibanisa kokubili ukuzivocavoca nokuzihlaziya. Ukuxubusha, okujoliswe kwiimisipha zamagxa, kunokulungiselela nokufudumala iimisipha ngaphambi koqeqesho. Ukuxilisa, okwenziwa emva koqeqesho, i-slasher ephezulu, enenzuzo kakhulu kumzimba. Ungalindelanga ukufumana umphumo osheshayo, kuba akukho nto eyenzekayo ngokukhawuleza, yonke into ithatha ixesha. Izenzo kuphela eziqhuba isimo esiqhelekileyo kunokukunceda ufezekise oko ufuna.