Lezi zivivinyo zokuzivocavoca zizofika kahle hhayi kuphela ngemuva kwamaholide oNyaka Omusha - emva kwakho konke, injabulo yokweqisa ingasilinda nganoma yisiphi isikhathi, futhi akufanele siyiyeke! Into esemqoka ukukhumbula ukuzivocavoca kanye nezeluleko zenkosi yezemidlalo yekilasi lamazwe ngamazwe e-powerlifting u-Emin Mammadov futhi ungakhohlwa umfanekiso ofanelekayo ka-Elvira Nemova, owathi, ngaphansi kokuqondisa kuka-Emin, wabonisa indlela yokwenza lezi zivivinyo ezinhlanu ngendlela efanele. Bobabili bangabaqeqeshi esikhungweni sokuzivocavoca iSporttown.
1. Zivocavoce emaphephandabeni
Ukuphakamisa umzimba izikhathi ezingu-15-20, kusondela izikhathi ezi-3, phakathi kwazo ikhefu lamasekhondi angu-30-40. Kwenziwa ngesivinini esivamile, kodwa akudingekile ukugoba kuze kube sekupheleni - imisipha ihlala icindezelekile. Ngokuya ngokufaneleka kwakho ngokomzimba, ungashintsha i-engeli ye-treadmill. Uma ukulungiswa kuhle, khona-ke ukutsheka komshini kungaba ama-degree angu-45.
2. Amaphaphu
Ukuzivocavoca okuyisisekelo. Kuyasiza ukwehlisa isisindo kahle, lungisa izinqe, futhi uqinise ngaphambili kwethanga. Ungakwenza ngaso leso sikhathi, ushintsha imilenze, noma ngezinyathelo, uhamba ngamamitha angu-4-5. Ngamasethi angu-3-4, uthola cishe izinyathelo ezingama-45. Ama-Dumbbells angumthwalo owengeziwe.
3. Cindezela umlenze
Senza izivivinyo eziningi emilenzeni yethu: ama-squats, ukucindezela umlenze. Njengoba imisipha emilenzeni inkulu kakhulu, ilayisha, sisebenzisa amandla amaningi, sishisa amakholori amaningi. Lo msebenzi wenziwa izikhathi ezingu-30-40 ngesisindo esincane.
4. Okunye ukuzivocavoca kwe-abs ukuphakamisa imilenze yakho ngama-engeli angakwesokudla.
5. Ukuzivocavoca kwemisipha yangemuva, kwenziwa izikhathi ezingu-2-3 izikhathi ezingu-15-20. Ama-psoas nama-hamstrings ayasebenza. Ukuzivocavoca kuthathwa njengokwelapha.
“Ukuqeqeshwa kufanele kuthathe cishe ihora,” kusho u-Emin Mammadov. - imizuzu eyi-15-20 - ukufudumala: ukuqeqeshwa kwe-cardio. Bese kuba imizuzu engama-40 yokuzivocavoca okukhulu kwesisindo. Ukuphumula phakathi kwamasethi kufanele kube kuncane - imizuzwana engama-30-40. Udinga futhi ukuqeda umsebenzi wakho ngomthwalo we-cardio - ngebhayisikili yokuzivocavoca, i-treadmill.