Okuqukethwe
Ososayensi baseDenmark benze ucwaningo olukhulu lapho abantu abanezinhlungu entanyeni nasemahlombe benza ukuqeqeshwa kwamandla. Abahlanganyeli esivivinyweni benze izivivinyo ezichazwe ngezansi, futhi ngenxa yalokho, abaningi babo bancipha ngokuphawulekayo ebuhlungwini bemisipha.
Ukuze kube nomphumela omuhle, lezi zivivinyo kufanele zenziwe kathathu ngesonto ngokulandelana okulandelayo:
• Ngosuku lokuqala lokuqeqeshwa - izivivinyo 1, 2 no-5,
• Ngosuku lwesibili lokuqeqeshwa - izivivinyo 1, 3 no 4,
• Ngosuku lwesithathu lokuqeqeshwa - futhi 1, 2 no-5, njalonjalo.
Esikhathini sokuqala nengxenye kuya kwamasonto amabili, udinga ukwenza imijikelezo emi-2 yokuzivocavoca, uyiphinda izikhathi eziyi-12. Ngemuva kwalokho ungaya kumijikelezo emi-3.
Ngeviki lokuqeqeshwa 4 (ukuqala ku-Workout 11), ungakhuphula isisindo sama-dumbbells futhi, ngokufanele, wehlise kancane inani lokuphindaphindwa kwendlela ngayinye (kuze kufike ekuphindaphindeni kwe-8-10).
Lapho uzwa ukuthi ungakwazi ukuqedela kalula yonke imijikelezo emi-3 yokuzivocavoca ngenombolo engenhla yokuphindaphinda, ungandisa isisindo sama-dumbbells.
Kubalulekile ukwenza izivivinyo ngendlela efanele, ngakho-ke qiniseka ukuthi ulandela izincazelo zabo.
Isivivinyo 1: Ukuphakamisa amahlombe
Beka izinyawo zakho ububanzi behlombe. Kancane kancane, ngaphandle kokuqhuqha, phakamisa amahlombe akho bese uwahlisa kahle.
Qaphela ukuthi ungazihluphi umhlathi nentamo.
Isivivinyo 2: Ukwelula izingalo
Yima njengoba kukhonjisiwe esithombeni. Ncika ebhentshini ngedolo nangesandla sakho. Thatha i-dumbbell esandleni sakho samahhala. Isikhundla sokuqala: isandla siphansi. Bese uyiletha esifubeni sakho bese yehlisa kancane.
Isivivinyo 3: Shrug
Beka izinyawo zakho ububanzi behlombe. Thatha ama-dumbbells. Beka izingalo phansi phambi kwakho.
Phakamisa izingalo zakho ngokunyakaza okuqondile kuze kube yilapho ama-dumbbells cishe ephakathi kwesifuba sakho.
Zama ukusondeza ama-dumbbell eduze kwesifuba sakho, ngenkathi ugcina izindololwane zakho phezulu phezulu nangaphezulu kwama-dumbbells.
Ukuzivocavoca 4: Ukuzivocavoca Emuva Kwamahlombe
Lokhu kuvivinya umzimba kudinga ukuthi umzimba wakho ube sezingeni elingu-45-degree. Ngakho-ke, sincoma ukuthi usebenzise ibhentshi noma umshini okhethekile wokuzivocavoca umzimba.
Thatha isikhundla sokuqala, thatha ama-dumbbells, ulale ebhentshini, yehlisa izandla zakho phansi.
Sabalalisa izingalo zakho ngama-dumbbells ezinhlangothini ziye endaweni evundlile, bese uzihlisa ngobumnene.
Gcina izindololwane zakho zigobile kancane kulo lonke uvivinyo.
Isivivinyo 5: Ukuphakamisa izingalo
Beka izinyawo zakho ububanzi behlombe, wehlise izingalo zakho ngamasongo omzimba emzimbeni wakho. Phakamisa izandla zombili ngasikhathi sinye uye endaweni evundlile, bese wehlisa ngobumnene phansi.
Gcina izindololwane zakho zigobile kancane kulo lonke uvivinyo.