Ama-lens anama-dumbbells

Ama-lunge ane-dumbbells - amasu wokuzivocavoca:

1. Qondani, eyodwa esandleni ngasinye uthathe i-dumbbell. Lesi kuzoba isikhundla sakho sokuqala.
2. Yenza umlenze wesokudla uye phambili, unyawo lwesobunxele luhlala endaweni. Emdonsweni hlala ngaphandle kokugoba okhalweni futhi ugcine umqolo wakho uqonde. Ukusikisela: ungavumeli idolo lomlenze okuzayo, ukuya phambili. Kufanele ihlale ngokufana okufanayo nezinyawo zakho. I-Shin yomlenze ozayo, kufanele ibe yinto eyodwa kuya phansi.
3. Ukubuyela emuva kusuka phansi kwezinyawo, ku-exhale, phakamisa bese ubuyela endaweni yokuqala.
4. Gcwalisa inombolo edingekayo yokuphindaphinda, bese ushintsha imilenze.

Qaphela: lo msebenzi udinga ukulinganisela okuhle. Uma wenza lo msebenzi okokuqala noma unezinkinga ngebhalansi, zama ukuzivocavoca ngaphandle kwezisindo, usebenzisa njengezisindo kuphela isisindo saso.

Ukwehluka: kunokuhlukahluka okuningana kwalokhu kuvivinya umzimba.

1. Ungenza amaphuphu ashintshana ngonyawo lwesokudla nolwesobunxele.
2. Indawo yokuqala ingahle ibe lapho umlenze owodwa usuvele ungaphambili. Kulokhu, udinga kuphela ukwenza ukunyakaza uye phansi, ucwile futhi ukhuphuke ngesisindo.
3. Izindlela zokuzivocavoca eziyinkimbinkimbi yizinyathelo zokuhlangana. Esikhundleni sokuthi ngemuva kokudonsa uthathe isinyathelo emuva ubuyele endaweni yayo yasekuqaleni, uphinde wenze igxathu eliya phambili, ushintshashintsha kanjalo imilenze.
4. Ama-lunges angenziwa kusetshenziswa i-barbell emahlombe.

Ukuzivocavoca ngevidiyo: