Manje amakilasi azoba nzima ngokwengeziwe, futhi nakhu kufanele kube njalo. Nazi izivivinyo ezi-5 zokukusiza uqinise amathanga akho angaphakathi nangaphandle. Kubaluleke kakhulu lapha ukuqeqesha ngokohlelo olufanele ukuze utshalomali lwesikhathi namandla luthole inzuzo ephelele.
| Ukuzivocavoca umzimba | Indlela 1 | Indlela 2 | Indlela 3 |
| Izinyathelo zeLunge | 12 izinyathelo phambili + nezinyathelo eziyi-12 emuva | 12 izinyathelo phambili + nezinyathelo eziyi-12 emuva | 12 izinyathelo phambili + nezinyathelo eziyi-12 emuva |
| Plie squat ngebhola | Abaphindi abangu-15 | Abaphindi abangu-15 | Abaphindi abangu-15 |
| Izikwele emlenzeni owodwa odongeni | Ama-reps ayi-15 ngomlenze ngamunye | Ama-reps ayi-15 ngomlenze ngamunye | Ama-reps ayi-15 ngomlenze ngamunye |
| Ukulala ohlangothini lwakho lokuphakamisa umlenze | Ama-reps ayi-15 ngomlenze ngamunye | Ama-reps ayi-15 ngomlenze ngamunye | Ama-reps ayi-15 ngomlenze ngamunye |
| Ulele ohlangothini lokukhulisa umlenze (ukuqeqeshwa kwethanga langaphakathi) | Ama-reps ayi-15 ngomlenze ngamunye | Ama-reps ayi-20 ngomlenze ngamunye | Ama-reps ayi-20 ngomlenze ngamunye |
AMACEBISO OKUVivinya umzimba
Izinyathelo ezinamaphaphu
Lokhu kuvivinya umzimba kudinga isikhala njengoba kufanele uye emuva naphambili. Thatha igxathu elikhulu eliya phambili ngonyawo olulodwa, njengasesilungwini sakudala. Gobisa elinye idolo bese ugoqa ujule kakhulu kangangokuba idolo licishe lithinte phansi. Buyisa amahlombe akho emuva bese ugcina ikhanda lakho liqondile. Thatha izinyathelo ezingeqi kwezingu-10-12 uye phambili nangesamba esifanayo. Izingalo zakho kufanele zibe sesimweni esikahle kuwe. Zibambe ukuze kube lula kuwe ukugcina ibhalansi, ngokwesibonelo, ebhande.
: phumuza amadolo akho phansi ngenkathi ucothoza futhi uncika phambili.
: Ama-Quads, imisipha yethanga nama-adductors.
Plie squat ngebhola
Sabalalisa imilenze yakho izinyawo zakho zibheke ngaphandle. Hlala phansi endaweni eyi-plie - kube sengathi usuzohlala phansi ngenkathi uphusha ibhola phambi kwakho ngezandla zakho. Ngemuva kwalokho, njengoba ukhuphukela endaweni yokuqala, gingqela ibhola emuva.
: vuka ngokukhulu ukuzuma; kubalulekile ukwenza ukuzivocavoca kancane futhi ngokushelelayo.
: ama-adductors ethanga nemisipha ekhazimulayo.
Ukulala ohlangothini lwakho lokuphakamisa umlenze
Lala ngohlangothi lwakho. Goba umlenze owodwa edolweni bese uphushela idolo phambili kancane. Phakamisa omunye umlenze wakho nge-engela engaba ama-degree angama-45 bese uwuse endaweni yawo yokuqala. Zama ukugcina umhlane wakho uqonde ngenkathi wenza lo msebenzi. Bese uphinda ukuzivocavoca ngenkathi ulele ngakolunye uhlangothi.
: shesha. Lo msebenzi kufanele wenziwe kancane, ulawule konke ukunyakaza.
: Abathumbi bethanga nemisipha ekhazimulayo.
Ulele ohlangothini lokukhulisa umlenze (ukuqeqeshwa kwethanga langaphakathi)
Lala ngohlangothi lwakho lwesobunxele. Gcina umzimba wakho ophezulu uqonde. Gobisa idolo lakho langakwesokudla nge-engela engu-90 degree ulibeke phansi ngonyawo lwakho lonke. Beka umlenze wakho wesobunxele kancane phambi kwakho ukuze ukuma konyawo kufane nokuhamba. Phakamisa umlenze wakho wesobunxele nge-engela engaba ama-degree angama-45 bese wehlisa phansi. Beka ikhanda lakho ezandleni zakho ukukhulula ukungezwani okuvela entanyeni / nape nasemgogodleni wakho. Bese uphinda ukuzivocavoca ngaphesheya.
: yehlisa umlenze wakho kancane; ungayiphakamisi kakhulu.
: imisipha ye-adductor yethanga.
Imilenze enhle emavikini ayi-9. Ingxenye 1