Kunezimo lapho kufanele weqe ukuzivocavoca ejimini, ayikho indlela yokuzivocavoca ngevidiyo noma ngama-dumbbells ekhaya. Lokhu kuvame ukwenzeka lapho usohambweni, eholidini, noma lapho kuvela izindaba ezibaluleke kakhulu ezidinga izixazululo eziphuthumayo. Kuthiwani uma kunesifiso sokuziqeqesha, kepha akukho ndawo futhi kungekho lutho? Kunohlobo lokuzivocavoca olungadingi izikhungo noma okokusebenza okukhethekile. Lesi yisikhathi sokuqeqeshwa esikhawu somzimba.
Izici zokuqeqeshwa ngesisindo somzimba
Isici esiyinhloko sokuqeqeshwa kwesikhawu ngesisindo somzimba ukuthi bakhetha ukunyakaza okuhlangene kakhulu kanye nokuxubana. Lokhu kusho ukuthi abaqalayo kuzofanele bafunde inqubo yokwenza izivivinyo futhi baqale ngokunyakaza okulula, bazixakeke kancane kancane. Isibonelo, esikhundleni sokugxumela ngaphandle kwezinguzunga, kufanele uqale ufunde ukucoboshisa kahle, futhi esikhundleni sokufa kwenkosi enomlenze owodwa, funda ukubamba umgogodla endaweni efanele lapho wehla ngemilenze emibili. Abantu abaqeqeshiwe bangaqeda ngokushesha ukuzivocavoca umzimba ngokuzivocavoca okuyinkimbinkimbi nokuxubile.
Isici esilandelayo uhla olukhulu lokuphindaphinda - kusuka kokuhlanu kuya kumashumi amabili ngesethi ngayinye. Izindlela zenziwa isikhashana - kuyadingeka ukwenza inani eliphakeme lokuphindaphinda kumasekhondi angu-30-40 (i-calorizer). Uma kunzima ukunyakaza, ukuphindaphinda okumbalwa ongakwenza. Noma imuphi umuntu ojwayelekile angenza kalula amabhuloho angama-glute angama-30 ngemizuzwana engama-20, kepha mancane-ke amathuba okuthi akwazi kahle ama-burpees angama-20 ngama-push-ups.
Ukuzivocavoca kwenziwa embuthanweni. Ukuphumula phakathi kwemibuthano kuncane - isilinganiso semizuzwana engama-30. Abaqalayo bangaphumula isikhathi eside - baze balulame futhi baphefumule. Ukuphepha kuza kuqala.
Ukuba khona kwamaluphu e-TRX noma ibhande lenjoloba kusiza ekwenzeni isethi yokuvivinya umzimba ihluke kakhulu, kodwa akuyona imfanelo edingekayo.
Ukwakheka kokuzivocavoca komzimba
Kunezindlela eziningi zokwakha ukuzivocavoca isikhawu, kepha nansi elula futhi eqonde kakhulu. Kwiseshini eyodwa, udinga kuphela ukukhetha izivivinyo ezintathu - zemisipha yomzimba ongaphezulu, umzimba ophansi kanye ne-cardio. Abantu abaqeqeshiwe bangafaka ukunyakaza okuyinkimbinkimbi kwe-hybrid ekilasini.
Inani lezindlela lizophakama. Uma ngeseshini ejwayelekile eyindilinga yokuzivocavoca okuyisishiyagalombili kunconywa ukwenza imibuthano engu-3-4, lapho-ke ngokuzivocavoca okuthathu inani lemibuthano lizokhuphukela ku-8-9. Hlela imizuzu engu-15-20 yengxenye esebenzayo yeseshini futhi wenze amathebhu amaningi ngangokunokwenzeka, wabela imizuzwana engama-30 kuphela kwisivivinyo ngasinye.
Umsebenzi wokuqala wesikhawu kungahle kubukeke kanjena:
- Ukuguqa kwamadolo
- squat
- Ukugxuma endaweni
- Ukuphumula - 1 iminithi
Ezingeni eliphakathi okuyinkimbinkimbi okunjalo kufanelekile:
- Amaphaphu aphakanyisiwe amadolo
- Ama-push-up avela phansi
- Eqa amaJacks
- Ukuphumula - 40 sec
Nomsebenzi izinga eliphakeme kungakhiwa kanjena:
- Ukuphusha kwesibungu
- Amajump squats
- Ukugijima endaweni nokuphakamisa amadolo
- Ukuphumula - 30 sec
Ungasebenzisa noma yikuphi ukunyakaza okuhlangene noma okwe-hybrid. Isimo esikhulu ukuthi kufanele babe sezingxenyeni ezihlukene zomzimba.
Ukuvivinya ngakunye kwakhiwe ngokuzivocavoca okukhulu, amasethi anenselele, futhi kufaka amaqembu amakhulu emisipha. Lokhu kunikeza umphumela omuhle kakhulu we-metabolic (calorizator).
Qiniseka ukuthi wenza izivivinyo ngendlela efanele, ngaphandle kokwephula inqubo futhi awunakuphikisana nemisebenzi yezemidlalo. Uma kukhona ukuphikisana, kungcono ukuphumula futhi ulinde ukuzivocavoca kwakho endaweni ephephile.