Hlala-UPS ngama-dumbbells

Izikwele ezinama-dumbbells - amasu wokuvivinya:

1. Yiba kwesokudla, ubambe esandleni ngasinye i-dumbbell. Izintende zibheke ngaphakathi.
2. Izinyawo ububanzi behlombe zihlukanisiwe, izinzwane zingaphandle kancane. Gcina ikhanda lakho liphakanyisiwe kulo lonke ukuvivinya umzimba. Ngemuva kuqondile. Lesi kuzoba isikhundla sakho sokuqala.
3. Ku-inhale, qala u-squat kancane, uguqe ngamadolo akho uphinde ubeke i-pelvis yakho emuva. Gcina ngemuva. Qhubeka phansi kuze kube yilapho amathanga ehambelana phansi. Ukusikisela: ngokuzivocavoca umzimba ngendlela efanele, amadolo kufanele enze umugqa oqondile wokucabanga ngezinyawo nezinzwane okufanele zihlelwe zibheke ngqo kulayini womzimba.
4. Ku-exhale, landela ukukhuphuka, uqondise imilenze, uqale phansi, ubuyele endaweni yayo yasekuqaleni.
5. Gcwalisa inombolo edingekayo yokuphindaphinda.

Qaphela: qinisekisa ukuthi emuva kwakwenziwe i-arched engemuva emuva kulo lonke uhlelo lokuzivocavoca, ngaphandle kwalokho ungalimaza emuva. Uma ungabaza ngesisindo osikhethile, kungcono ukuthatha okungaphansi kwesisindo esengeziwe. Ungasebenzisa imichilo yezihlakala.

Ukwehluka: ungenza futhi lo msebenzi usebenzisa i-barbell.