Amaholidi ayafika adlule, futhi amakhilogremu angeziwe asele. Isisu esikhule ngokweqile nezibaya ezinhlangothini zikukhombisa kahle lokhu. Ungajahi ukuthenga okubhaliselwe ejimini noma eqenjini lokuzivocavoca. Ukuthola ukuma ngempumelelo efanayo kungaba sekhaya. Into esemqoka ukugqugquzela okulungile, umoya wokulwa kanye neqoqo lokuzivocavoca kwabezindaba, elizosiza ukuqeda konke okweqile.
Twist
1. Isikhundla sokuqala: ilele ngomhlane, imilenze igobile emadolweni, izinyawo zifana komunye nomunye ebubanzini behlombe.
2.Gobha izingalo zakho endololwaneni, ubeke izintende zezandla ekhanda lakho ngenhla kwezindlebe zakho. Ungavali iminwe yakho ndawonye.
3. Phakamisa umzimba ngekhanda, ngentamo nangamahlombe. Ngasikhathi sinye, iqolo elingezansi lifanela kahle phansi. Musa ukuletha izindololwane zakho ndawonye futhi ungathinti isifuba sakho ngesilevu sakho.
4. Bamba endaweni ephezulu ngamasekhondi angu-1-2.
5. Buyela endaweni yokuqala.
6. Phinda lo msebenzi izikhathi eziyi-12-15. Yenza amasethi ama-2-3.
7. Ukukhulisa umthwalo, phakamisa imilenze yakho, goba nge-engela yama-degree angama-90 wenze ukujija kule ndawo.
Lo msebenzi uhilela imisipha yesisu, i-oblique ne-transverse, kanye ne-pectoralis muscle omkhulu.
Uhlangothi lusonteka
1. Isikhundla sokuqala: ilele ngomhlane, imilenze igobile emadolweni, izinyawo zifana komunye nomunye ebubanzini behlombe.
2.Gobha izingalo zakho endololwaneni, ubeke izintende zezandla ekhanda lakho ngenhla kwezindlebe zakho. Ungavali iminwe yakho ndawonye.
3. Donsela umlenze wangakwesobunxele ogobile emadolweni kuye esifubeni.
4. Ngasikhathi sinye phakamisa ikhanda lakho ngendololwane yakho yangakwesokudla nentamo. Yelula indololwane yakho emadolweni, ngaphandle kokuphakamisa iqolo elingezansi ukusuka phansi.
5. Buyela endaweni yokuqala.
6. Yenza ukuzivocavoca okufanayo ngomlenze wangakwesokudla nengalo yesobunxele.
7. Zama ukungami phakathi kokushintsha izandla nezinyawo. Ijubane elisheshayo, ukusebenza ngamandla kuphakama.
8. Phinda lo msebenzi izikhathi eziyi-10-12 ohlangothini ngalunye. Yenza amasethi ama-2-3.
Lokhu kuvivinya umzimba kufaka imisipha eqondile, etshekile, eguqukayo nengezansi esiswini, kanye nemisipha yemilenze nezinqe.
Izikele zesikhathi eside
1. Isikhundla sokuqala: ukulala ngomhlane, izingalo zoluleke emzimbeni wakho. Amasundu acindezelwe phansi, imilenze iqonde emadolweni.
2. Usebenzisa izintende zezandla zakho, phakamisa yomibili imilenze eqonde phezulu ubheke phezulu phansi. Donsela amasokisi akho phezulu ophahleni.
3. Ngobumnene yehlisa umlenze wokunene uqondise bese ulungisa amasentimitha ambalwa ukusuka phansi.
4. Qala ukuphakamisa umlenze wakho wesokudla uye endaweni yokuqala. Ngasikhathi sinye, yehlisa umlenze wakho wesobunxele phansi. Futhi, yilungise ngamasentimitha ambalwa ukusuka phansi. Zama ukungaguqi ngamadolo.
5. Phinda ukuvivinya izikhathi eziyi-15-20 emlenzeni ngamunye. Yenza amasethi ama-2.
6. Ukwengeza umthwalo, yenza "isikele" ebangeni elincane ukusuka phansi. Ukuncipha kwe-amplitude nokushesha kwe-tempo, kuyanda ukusebenza kahle.
Lokhu kuvivinya umzimba kubandakanya imisipha ye-rectus, oblique ne-transverse, kanye nemisipha ye-lumbar, i-quadriceps kanye nemisipha yethanga.
Ipulangwe ”isaha»
1. Isikhundla sokuqala: ukugxila ezingalweni nasezinzwaneni. Izindololwane zingaphansi impela kwamahlombe, imilenze iyafana komunye nomunye. Umzimba wonke kusuka ekhanda kuye ezithendeni ulayini oqondile.
2. Hambisa umzimba wonke ngamasentimitha ambalwa ukuya phambili ukuze amahlombe abe ngaphezu kwezinga lezindololwane. Hambisa ngokuqinile phansi, ngaphandle kokugoba umhlane noma ukugoba imilenze yakho.
3. Hlehlisa wonke umzimba emuva ukuze amahlombe abe ngaphansi kwezinga lezindololwane.
4. Vivinya umzimba ngokuqhubekayo, uvule izingalo nezinzwane zakho emuva nangaphambili.
5. Vivinya umzuzu owodwa. Yenza amasethi ama-1. Kancane kancane, isikhathi sokwenza singenyuswa.
Lo msebenzi uhilela imisipha yesisu engunxande futhi eguqukayo, kanye nemisipha yepectoral kanye nomgogodla, imisipha yezingalo, izinqe, amathanga namathole.
I-Mountaineer
1. Isikhundla sokuqala: ukugcizelelwa kwezingalo ezeluliweyo, njengokuphusha. Izintende zingaphansi impela kwamahlombe. Umzimba wonke kusuka ekhanda kuye ezithendeni ulayini oqondile.
2. Goba umlenze wakho wangakwesokudla edolweni bese uwukhuphukela esifubeni sakho phezulu ngangokunokwenzeka. Qiniseka ukuthi umhlane wakho uhlala uqondile.
3. Buyela endaweni yokuqala.
4. Gobisa umlenze wakho wesobunxele emadolweni futhi uphinde uwukhuphulele esifubeni sakho.
5. Buyela endaweni yokuqala.
6. Imilenze eshintshanayo, yenza ukuzivocavoca imizuzwana engama-20-30. Yenza amasethi ama-3. Kancane kancane, ubude besikhathi nethempeli kungandiswa.
7. Ukwengeza umthwalo, donsela idolo phezulu endololwaneni ephambene.
Lokhu kuvivinya umzimba kufaka imisipha eqondile, enqamulelayo, etshekile futhi engezansi yesisu, kanye nemisipha yamahlombe, isifuba, imisipha engezansi nangemuva yezinqe. Ngejubane eliphakeme, ngokungeziwe uthola umthwalo we-cardio.
Le sethi yokuzivocavoca yabezindaba izoletha umphumela oyifunayo, kuphela uma ukwenza njalo izikhathi ezi-3-4 ngesonto. Into esemqoka ukulandela inqubo efanele yokwenza bese ukhetha umthwalo ophelele. Uma uhlangabezana nobuhlungu, phumula imizuzu embalwa noma uyeke ukuqeqeshwa. Khumbula, ukuqina ekhaya kufanele kulethe izinzuzo nobumnandi, kepha hhayi ukuhlukunyezwa.