Zivocavoce Sawubona ngemilenze eqondile

Zivocavoce "Sawubona" ​​ngonyawo oluqondile - izivivinyo zamasu:

1. Ngezizathu zokuphepha kufanele wenze lo msebenzi usebenzisa i-rack yama-squats. Faka i-fretboard kubha ukuze uthole ama-squats ezingeni lehlombe.
2. Beka isitembu ngemuva kwamahlombe, njengokungathi kwenziwa ama-squats. Gcina umhlane wakho ugobile emuva, amahlombe ehlombe ndawonye, ​​amadolo agobile kancane.
3. Thatha igxathu elibuyela emuva kwikhawunta. Beka izinyawo zakho ngokuhlukana kobubanzi behlombe. Ikhanda liphakanyisiwe. Lokhu kuzoba indawo yakho yokuqala.
4. Emphefumulweni hambisa i-pelvis emuva, ugobe okhalweni. Yenza ukunyakaza ngenkathi i-torso engenhla ingeke icishe ifane nephansi. I-back arched, umgogodla uqondile.
5. Ku-exhale qondisa, ubuyele endaweni yokuqala.
6. Gcwalisa inombolo edingekayo yokuphindaphinda.

Isexwayiso: gwema lokhu kuvivinya umzimba uma unezinkinga emuva noma emuva. Qaphela ngokucophelela ukuthi ingemuva laligobekile emuva emuva kulo lonke uvivinyo, ngaphandle kwalokho ungalimaza umhlane wakho. Uma ungabaza ngesisindo osikhethile, kungcono ukuthatha okungaphansi kwesisindo esengeziwe.