Street Workout Street - ngokuhunyushwa ngokuthi ukuqeqeshwa komgwaqo futhi akuyona nje indawo yokuzikhandla , kodwa ukunyakaza konke, isisekelo sokuphila okunempilo: ukulahlwa imikhuba emibi, ukudla okunempilo, ukwakha umzimba oqinile, omncane, njll.
I-Vorkaut ihlanganisa amakilasi emiphakathini ehlukahlukene kanye nama-tourniquets anezici eziyinkimbinkimbi namaqhinga, okwesikhathi ngokuhamba kwesikhathi okuzokuvumela ukuba ukwazi kahle umzimba wakho emkhawulweni wefantasy. Ngaphezu kokuqeqeshwa okunjalo, ekuqondeni okwandisiwe, amakilasi ahamba ngebhayisikili ahamba ngebhayisikili, egijima, e-push-up esebenzisa izinto ezihlukahlukene, njll, yiyo yonke leyo midlalo eyenzeka ngaphandle kwendawo.
Ukuqeqeshwa kokuqala
Ngokuphathelene nokuphakanyiswa kwalesi siqondiso, intsha eningi izimisele ukulwa, futhi, zama ukufeza ukusebenza kahle. Ukuze usize labo abasekuqaleni, isigaba sokuqala samakilasi, sizokutshela ngemisebenzi elula, eyisisekelo esivulwa yi-Street Vorkut.
Ukuzivocavoca umzimba okuyinkimbi
Ukuqeqesha nge-Vorkaut esiteji sokuqala, njengombuso, kunezinhlobo ezintathu eziyinhloko:
- i-push-ups;
- ukudonsa kubha;
- push-up on imigoqo engalingani.
Ukufundisa amantombazane amancane akuyona ehlukile emisebenzini yabafana, ngakho-ke isakhiwo esiyisisekelo senzelwe bobulili bobabili.
Ama-push-ups
- I-push-up yakudala . Isikhundla sokuqala yisimo sokulala, izingalo zikhulu kakhulu kunamahlombe, umzimba uphinde weluleke, njengezintambo. Ukujikijela izingalo zakho, kufanele uzibeke phansi, ucishe uthinte isifuba phansi, bese ubuyela esimweni sokuqala.
- Ukuphoqa ikhanda . Isikhundla sokuqala sifana nesimo se-classic, kodwa ukugcizelela kusuka entweni ukuze ingxenye engezansi yomzimba itholakale engezansi engxenyeni engenhla. Okulandelayo, i-flexion-isandiso sezandla kule ndawo.
- Push-up ku-triceps . I-IP - kugcizelele ngemuva kwegquma, izinyawo phambi kwakhe. Ukwehliswa-ukukhuliswa kwezandla ngokuhlushwa kwezingxabano kusebhande elingenhla. Imigqa ayisize ekukhuleni.
Ukudonsa kubha
- I-class grip . Kusukela ku-viscus, i-classic grip idonsa ngokushelela, ngaphandle kokugubha, kuze kube yilapho isiqhwa siphezu kwe-crossbar.
- Phindela emuva . Isikhundla sezandla sincane kunazo zonke, futhi ukuzivocavoca kufana nalokho okukhethwa kuqala.
Push-up on the imigoqo engalingani
Sitholakala phakathi kwemigoqo engalingani. Isikhundla sokuqala sigcizelela izingalo eziqondile. Siya phansi, siguqa izandla zethu endaweni ephansi kunazo zonke futhi sibuyela esimeni sokuqala ngosizo lwesandiso sezandla.
Qaphela: kubaqalayo abangekho nzima ukwenza izivivinyo ezinjalo, kunezinhlobonhlobo zokusebenza ngosizo lomlingani noma izinto zangaphandle ukwesekwa okungeziwe. Ukuphakama kokunyakaza esiteji sokuqala kukhethwe ngokusekelwe emakhono abo ngabanye.
I-vorkut yesitayela yabesifazane
I-Vorkaut yamantombazane nabesifazane inezinzuzo eziningi ezingenakuphikwa, okungukuthi:
- Ukulahlekelwa kwamakhilogremu engeziwe ngokuqondile kuncike ekutheni isisindo somsipha, ngoba ngenxa yesondlo sayo umzimba udinga amandla engeziwe owamukelayo ngokushisa amakholori.
- Amantombazane asebenza kahle, abe nesibalo esincane semidlalo. Ukuqeqeshwa kwe-Vorkaut kuzosiza ekuthuthukiseni ukubukeka ngokujwayelekile, kanye nokusiza ekuqedeni ukwehluleka komuntu ngamunye.
- Ngaphandle komzimba omuhle futhi omuhle, i-wrestler yesifazane isiza ukuqinisa umzimba, okwenza kube nokumelene nezifo ezihlukahlukene, lokho - kwandisa imisebenzi yokuzivikela.
- Ngesikhathi sokukhulelwa, izivivinyo ezikhethiwe ngokukhethekile zizosiza ukugcina isibalo futhi ubuyisele kumagugu awo wangaphambilini ngemuva kokubeletha.
- Imisebenzi ye-wrestler ithinteka kakhulu ohlelweni lwezinzwa, kukhululeka ukucindezeleka kanye nokucindezeleka kwemizwa.
- Ukuqeqesha kusiza abesifazane namantombazane ukuba babe nokwethemba ngokwengeziwe, bakhulise ukuzethemba, okuyinto enethonya elihle ekufezeni izinhloso zokuphila ezibekwe.
- Amakilasi okufaneleka, kuhlanganise ne-vorkout, anethonya elihle emlandweni jikelele we-hormonal, ukwandisa ubulili besifazane , ngenxa yokwanda kwe-libido.
Into ebaluleke kakhulu ekilasini ukuhlala njalo. Ukuqeqeshwa okujwayelekile kuphela kuzokwenza imiphumela ephawulekayo futhi kukuqinise, ube namandla futhi unempilo.