Okuqukethwe
- Ukuzivocavoca izandla ezinhle. Ividiyo
- Ukuzivocavoca 1. Ukuphakamisa izingalo phambili
- Ukuzivocavoca umzimba 2. Ukuxega kwezindololwane
- Ukuzivocavoca umzimba 3. Imigqa
- Ukuzivocavoca umzimba 4. Ukwelulwa kwengalo ngemuva kwekhanda
- Ukuzivocavoca 5. Isakhiwo sokwehla kwemithambeka
- Ukuzivocavoca umzimba 6. “U-anyanisi”
Ukuzivocavoca izandla ezinhle. Ividiyo
Izandla ezinhle ezifakiwe seziyisikhathi eside zinelungelo lokuthola ubulili besilisa hhayi kuphela. Owesifazane ogxile ngokomzimba, ukuba namahlombe aqoshwe ngokulingene nama-biceps kungokwemvelo njengezinqe ezincane noma okhalweni oluncane. Usuku lwabesifazane lunikeza izivivinyo eziphumelela kakhulu zezingalo namahlombe amahle. Ukuze uqedele uhlelo lwethu, udinga kuphela i-absorber yokushaqeka yenjoloba.
Ukuzivocavoca 1. Ukuphakamisa izingalo phambili
Ukuzivocavoca kwezingalo ezifakiwe
Beka unyawo olulodwa maphakathi nomqamelo wenjoloba bese kuthi olunye ngemuva kancane. Thatha izibambo zombili ezandleni zakho bese uzidonsela phambili phambi kwakho ukuze injoloba yelulwe kancane. Umshini ushubile, izindololwana ziyindilinga kancane, izintende zivaliwe. Lesi isikhundla sokuqala. Njengoba ukhipha umoya, phakamisa izandla zakho ziye ezingeni lamahlombe, welula injoloba, kodwa zama ukungaphakamisi amahlombe akho phezulu. Njengoba uhogela, buyisa izingalo zakho emuva. Gwema izingqimba ezihlakaleni kanye nokungezwani entanyeni, umzimba uhlala umile. Ngokusetha kwesibili, beka olunye unyawo lwakho enkabeni yokwethuka.
Inani lezimpinda: 20-25
Inani lezindlela: 2
Umsebenzi: imisipha yamahlombe (inqwaba yangaphambili)
Ukuzivocavoca umzimba 2. Ukuxega kwezindololwane
Yima maphakathi nokushaqeka ngezinyawo zombili, izinyawo ububanzi ububanzi ehlombe, ukubamba ngesandla. Izingalo zinwetshiwe emzimbeni, izintende zibheke phambili. Gobisa amadolo akho kancane, qinisa i-abs yakho, bese uqondisa amahlombe akho. Manje, amalunga endololwana akhiyiwe endaweni yawo, lapho ukhipha umoya, goba izindololwane ukuze izandla zibe ngaphezulu nje kwezinga lesifuba. Musa ukudonsa izihlakala zakho eduze kakhulu kwamahlombe akho, kungenjalo izindololwane zakho ziyoqhubekela phambili nakanjani. Njengoba uhogela, ngobumnene buyisela amabhulashi phansi, uzama ukungashintshi umzimba. Endleleni yesibili, zama ukwenza inkinga yokuzivocavoca umzimba futhi ushintshe indawo yokuqala izingalo: izandla ezandleni eziphansi kakhulu zibe sezingeni lezindololwane, futhi i-engeli endlebeni yendololwane ingu-90 degrees. Khuphula amabhulashi aye ekuphakameni okufanayo, kepha qaphela ukuthi uhla lokunyakaza selucishe lwaba uhhafu.
Inani lezimpinda: 20-25
Inani lezindlela: 2
Isebenza: ama-biceps
Ukuzivocavoca umzimba 3. Imigqa
Indawo yokuqala iyafana, kuphela kulesi sikhathi lapho udinga ukuwela emaphethelweni we-absorber yokwethuka bese uphendulela izintende zezandla zakho okhalweni lwakho. Njengoba ukhipha umoya, donsela isandla sakho sokudla esifubeni sakho, ukhombe indololwane yakho eceleni. Bheka ukuthi ijoyini lehlombe alivuki ngengalo futhi isihlakala asigobi.
Njengoba uhogela, buyisela isandla sakho phansi. Phinda ngesandla sakho sobunxele ukuqedela ukuphindaphinda. Qhubeka ushintshe izingalo kusethi yokuqala, kuthi kwesesibili, wenze imigqa yezandla ezimbili ngasikhathi sinye.
Inani lezimpinda: 20-25
Inani lezindlela: 2
Umsebenzi: imisipha yamahlombe (ugongolo ophakathi)
Ukwelulwa kwengalo ngemuva kwekhanda
Ukuzivocavoca umzimba 4. Ukwelulwa kwengalo ngemuva kwekhanda
Yima ngonyawo olulodwa kolunye uhlangothi lwenjoloba eduze kwesibambo, bese uthatha omunye umkhawulo esandleni sakho sobunxele bese uwuphakamisa ngaphezu kwekhanda lakho. Ungabeka isandla sakho sokudla ebhande lakho. Amadolo kufanele agobe kancane, futhi isinqe sigoqele phambili ukuze kungabikho ukuphambuka okuqinile emhlane ongezansi. Indololwane yangakwesobunxele endaweni yokuqala ingaphezulu kwehlombe, futhi i-engeli ekuhlanganeni ingu-90 degrees. Ngokukhipha umoya, yelula ingalo yakho ngaphandle kokushintsha isikhundla sendololwane, ngenkathi uhogela, yigoqe ngobumnene. Bheka indawo elungile yomzimba, kusebenza ilunga elilodwa kuphela. Yenza konke okuphindayo ngesandla sakho sobunxele, bese ushintsha izikhundla bese uphinda konke ukuphindaphinda ngakwesokunene sakho. Lokhu kuzoba yindlela eyodwa.
Inani lezimpinda: 15-20
Inani lezindlela: 2
Isebenza: ama-triceps
Ukuzivocavoca 5. Isakhiwo sokwehla kwemithambeka
Izinyawo ziphinde zibe maphakathi nerabha, ukubambeka ezandleni. Beka izinyawo zakho ububanzi be-hip ububanzi, uguqe ngamadolo bese utshekisa umzimba wakho uye phambili cishe nge-45-degree angle. Qinisa i-abs yakho ukuze ugcine iqolo lakho eliphansi lingavuleki futhi welule intamo yakho. Amahlombe ehlisiwe, izindwani zamahlombe zihlanganiswa, izindololwane ziyindilinga kancane, nezintende zibhekene. Njengoba ukhipha umoya, sandisela izingalo zakho ezinhlangothini, uziphakamise ziphakeme ngangokunokwenzeka, kodwa uwushiye wonke umzimba unganyakazi. Ngasikhathi sinye, hlanganisa amahlombe akho ehlombe ndawonye. Njengoba uhogela, buyisela izingalo zakho phansi. Ngokwesethi yesibili, weqa imikhawulo yedamper njengaku-Exercise 3. Lokhu kuzokwenza umsebenzi ube nzima. Qaphela ukuthi ungazihluphi izihlakala zakho: umsebenzi kufanele wenziwe ikakhulukazi ngamahlombe futhi emuva kancane nje.
Inani lezimpinda: 20-25
Inani lezindlela: 2
Umsebenzi: imisipha yamahlombe (inqwaba engemuva), imisipha yangemuva
Ukuzivocavoca izandla okulula: ukwenza i- “Bow”
Ukuzivocavoca umzimba 6. “U-anyanisi”
Songa ukushaqeka ngesigamu noma kathathu (kuya ngezinga lokuqina) bese ubamba ukuphela. Yelula isandla sakho sokudla eceleni, bese ugoba ngakwesobunxele endololwaneni bese ulungisa isandla ezingeni lesifuba. Donsela ngaphakathi futhi ngasikhathi sinye udonse indololwane yakho yangakwesobunxele eceleni bese uhlehla kancane, uvule isifuba ngaphezulu. Umshini wokushaqeka kufanele welule kancane. Cabanga udonsa intambo yomnsalo. Isandla sokudla ngalesi sikhathi asihambi, namahlombe ahlala ehlisiwe. Bamba ukungezwani imizuzwana engu-5-10, bese uphumule kahle lapho uphuma. Yenza konke ukuphindaphinda bese uphinda ngakolunye uhlangothi.
Inani lezimpinda: 15-20
Inani lezindlela: 1 esandleni ngasinye
Umsebenzi: imisipha yamahlombe (izinyanda eziphakathi nezingemuva)
Ekupheleni kokuzivocavoca, thatha imizuzu embalwa ukwelula leyo misipha ebisebenzile, uxhawule izandla zakho, unciphise ukungezwani emhlane wakho ngokwenza ukunyakaza okuningana okuyindilinga ngamahlombe akho, ukubuyisela ukuphefumula nokushaya ngamandla.