Izikwele ezinama-dumbbells zisebenzisa ibhentshi

Izikwele ezinama-dumbbells zisebenzisa ukuzivocavoca kwemishini yebhentshi:

1. Beka ibhentshi eliqondile ngemuva kwakhe. Iba kwesokudla, ephethe esandleni ngasinye 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 ngokuya phansi kuze kube yilapho izinqa zithinta ibhentshi. 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.

Ukuhluka: ungenza futhi lo msebenzi usebenzisa ibhlokhi encane ebekwe ngaphansi kwezinyawo zakho zezithende. Lokhu kwenza kube nokwenzeka ukwenza kahle abaqalayo bokuzivocavoca noma abantu abangenakho ukuguquguquka.

Ungasebenzisa futhi induku.