Ukunyuka okuhlukile ezithendeni nasezinzwaneni zakho nge-barbell

Ukushintshanisa ukuphakama ezithendeni nasezinzwaneni zakho ngokuzivocavoca kwendlela ye-barbell:

1. Ngezinjongo zokuphepha, lokhu kuvivinya kwenziwa kangcono endaweni yokubeka ama-squats. Ukuze uqale, lungisa ukuma entanyeni yokukhula kwakho. Khetha isisindo oyifunayo. Yiba ngaphansi kwentamo futhi uyibeke emahlombe akho (kancane ngaphansi kwentamo).
2. Bamba intamo ngezandla zombili bese uphakamisa induku, uphushele phansi futhi uqondise i-torso.
3. Suka kude ne-squat rack, beka izinyawo zakho ububanzi behlombe ngaphandle. Amasokisi angaphandle kancane. Gcina ikhanda lakho liqondile, ngaphandle kwalokho ubeka ingozi yokulahlekelwa ibhalansi. Gcina iqolo lakho liqondile, amadolo agobe kancane. Lokhu kuzoba indawo yakho yokuqala.
4. Ku-exhale, phakamisa izithende zakho phezulu ngangokunokwenzeka, ugoqa ngobumnene isokisi, ucindezele imisipha yethole. Qinisekisa ukuthi amadolo akho ahlala eqinile ngenkathi kwenziwa lokhu kunyakaza. Idolo kufanele lihlale ligobile njengoba lisendaweni yokuqala. Bamba phezulu ngaphambi kokuthi wehle.
5. Buyela kancane kancane endaweni yokuqala ekuhogeleni, wehlise izithende zakho phansi.
6. Manje, njengoba ukhipha umoya, phakamisa amasokisi akho, unciphise imisipha ye-tibial yangaphambili, ugoqe esithendeni.
7. Bamba lesi simo imizuzwana embalwa, bese uhogela umoya wehlisa amasokisi akho phansi bese ubuyela kancane endaweni yokuqala.
8. Gcwalisa inombolo edingekayo yokuphindaphinda.

Qaphela: gcina umhlane wakho uqondile futhi unganyakazi kulo lonke umsebenzi. Ukuzungeza umhlane kungaholela ekulimaleni komhlane ongezansi. Futhi, kufanele ukhethe okungenzeka futhi unethezekile isisindo sakho. Lo msebenzi udinga ibhalansi, futhi isisindo esiningi singabangela ukulahlekelwa ibhalansi ngisho nokuwa.

Ukwehluka: ukuze kube lula ukusetshenziswa kwebhalansi yalo mshini wokuzivocavoca uSmith. Ungasebenzisa futhi i-dumbbell njengenye induku.