Umsebenzi omningi, udinga ukuyisa ingane kumama, imoto iphukile, kubanda kakhulu, kude kakhulu. Kunezizathu eziyinkulungwane zokuthi kungani singakwazi ukuya ekuqeqesheni namuhla. Sabelana ngamathiphu amahlanu okuthi ungayeka kanjani ukufuna izaba, kanye nokuzivocavoca okulula okulula ukuqala ngakho.
Ukuzikhuthaza ukuthi uqale ukuzivocavoca njengamanje akunzima kangako. Kwanele ukulungiselela kahle, ukuphefumulelwa futhi ubeke phezu kokuzethemba. Futhi futhi - ukubona phambi kwakho uhlelo olucacile lokuzivocavoca wonke umuntu angalwenza.
Ungaqala kanjani ukuzilolonga?
1. Zibekele umgomo onengqondo
Mhlawumbe umzuzu obaluleke kakhulu. Iphupho elingaqondakali lokuba muhle, ukuthola isoka nokundiza eholidini ngeke lisebenze lapha. Zibekele umgomo othile. “Thenga leyo ngubo ebomvu emangalisayo engusayizi 42 ekupheleni kwenyanga” kulungile.
2. Thola iklabhu yokuzivocavoca
Ububi obuyinhloko bokuzivocavoca ekhaya isilingo sokweqa ukujima. Ukuthenga ikhadi leqembu kuzoyixazulula inkinga. Ngemuva kwenyanga, uzobona ukuthi usuvele ufuna ukuya kuwo wonke amakilasi eklabhu, futhi ukuzivocavoca okulula akusanele.
3. Thenga izingubo ezinhle zemidlalo
Kuhle ukuzibheka ugqoke umfaniswano wesitayela, futhi ufuna nje "ukuhamba" ngokuphuthumayo. Bese ubuka ukuthi ngokuzivocavoca ngakunye amasentimitha ezinqulwini ahamba kanjani futhi ukhalo luqala ukubonakala kancane.
4. Qala ukuqeqeshwa komuntu siqu
Uma ukhokhela ukuqeqeshwa komuntu siqu nomqeqeshi, khona-ke kuyoba amahloni ukuphuthelwa ukuqeqeshwa, ngokuqinisekile kuzodingeka uze ejimini kabili ngesonto. Ngaphezu kwalokho, umqeqeshi uzoqapha indlela yokwenza izivivinyo, akusize udale uhlelo lokudla okunempilo, akuthethise ngokweqa futhi akujabulele lapho "ngempela" ungasakwazi.
5. Zithande
Indlela ozithanda ngayo ikhombisa abanye ukuthi bakuthande kanjani. Kumnandi kakhulu ukuzwa umzimba wakho, uwuphathe, ujabulele isikhathi okungesakho kuphela. Futhi ongazinikezela kuwe nempilo yakho.
Ngakho-ke manje ugqugquzeleke kahle, ukhokhisiwe futhi usulungile. Ake siqale namuhla. Khona manje. Hlola nodokotela wakho ngaphambi kokuqala uhlelo lokuvivinya umzimba, ikakhulukazi uma unokuthile okuphikisana nakho. Khumbula ukufudumala imizuzu engu-5-10 ngaphambi kokuqala umsebenzi wakho futhi welule ngemva.
Nawa amanye ama-bodybar asebenzayo futhi alula ozowathanda nakanjani.
Ukuzivocavoca ukuqala
1. Tshekisa ngokudonsa. Siqeqesha imisipha yangemuva
Indawo yokuqala (IP): ukuma, izinyawo zihlukene ngobubanzi, isifuba sivulekile.
I-Bodybar ezandleni: ukubamba okuqondile. Ngenkathi uhogela, tshekisa umzimba phansi (imuva lilingana), kuyilapho wehlisa i-bodybar ezinqulwini, phakathi namadolo. Njengoba ukhipha umoya, donsa i-projectile esiswini sakho, ulethe amahlombe akho ndawonye. Inhale - buyisela i-bodybar enkabeni yamadolo, njengoba ukhipha umoya, uphakamise umzimba ku-PI.
2. Phakamisa izingalo zakho. Siqeqesha ama-biceps
I-IP: ukuma, amadolo agobile kancane, emuva aqondile.
I-Bodybar ngezansi, eduze kwezinqulu: ukubamba okuqondile. Izandla ububanzi behlombe. Goba izingalo zakho kancane, phakamisa umugqa womzimba ufike ezingeni lehlombe. Izindololwane zinamathele emaceleni omzimba. Unganciki emuva. Ikhefu elifushane, ungawaphumuli ama-biceps. Buyisela kancane izandla zakho ku-PI.
3. I-Deadlift isesimweni sokuma. Qinisa amahlombe akho
I-IP: ukuma, izinyawo zihlukene ngobubanzi be-hip, amadolo agobile kancane, umsila womsila ubheke phansi.
I-Bodybar ezingeni le-hip, i-grip - izingalo ububanzi behlombe ngokuhlukana. Ngenkathi uhogela, gobisa amalunga endololwane, uphakamisele umugqa womzimba esifubeni: izindololwane ziphakeme, kuyilapho izihlakala zinganyakazi. Njengoba ukhipha umoya, yehlisa i-bodybar uye phansi ku-PI.
4. Izikwele. Siqeqesha indawo engaphambili yethanga nezinqe
I-IP: ukuma, izinyawo zihlukene ngobubanzi be-hip, amadolo agobile kancane, imisipha yesisu iyaqina, iqolo liqondile, izindwani zehlombe ziyisicaba.
I-Bodybar emahlombe. Ngesikhathi uphefumula, yenza i-squat (i-angle ehlangene emadolweni ngama-degree angu-90): buyisela i-pelvis emuva, qinisa imisipha yezinqe. Njengoba ukhipha umoya, buyela ku-PI.
5. Amaphaphu anokwelula. Siqeqesha ngemuva nangaphambili kwethanga nezinqe
I-IP: ukuma, imilenze ndawonye, i-bodybar emahlombe. Ingemuva liqondile, izindwani zamahlombe zihlanganiswa.
Ngenkathi uhogela, thatha isinyathelo emuva futhi wenze i-squat (i-engeli emadolweni angama-90 degrees). Njengoba ukhipha umoya, buyela ku-PI. Phinda ngomunye umlenze.
Ukuzivocavoca ngakunye kuphindwe izikhathi eziyi-15-20 ngamasethi ama-3.