Ukuzivocavoca okufaneleko ku-gym kukuvumela ukuba uthole umphumela omuhle ngesikhathi esifushane. Ikhono lokusebenzisa isisindo esengeziwe kanye nemishini ekhethekile kusiza ukwandisa umthwalo emzimbeni.
Uhlelo lokuzivocavoca e-gym
Ukufeza imiphumela, udinga ukuqeqesha kathathu ngesonto. Yenza izinyathelo ezimbalwa, ngokuqala ngamabili, futhi ngokuqondene nenombolo yokuphindaphinda, bese inombolo inama-10-15 izikhathi. Qala ukuqeqeshwa ngokufudumala-up, bese uqeda nge-hitch.
Ukuzivocavoca ejimini lokuzivocavoca:
- Izikwele . Ukuvivinya umzimba okuphumelelayo kakhulu ekuphambeni imisipha ye-gluteal. Ukuhamba phansi kuyadingeka, ukuguqula izintambo emuva futhi kuze kube khona i-angle efanele emadolweni, futhi akufanele bahambe ngaphezu kwamasokisi.
- Plieu . Enye indlela yilezi zokuhlala , okuzogcina imilenze enhle. Beka izinyawo zakho ngokubanzi, ukhomba amasokisi akho ngaphandle. Ezandleni zakho, thatha i-dumbbell. Crouch down, udonsa amasosha akho emuva futhi uqiniseke ukuthi amadolo akho awahambanga ngaphezu kwamasokisi akho.
- Imilenze yokugoqa ku-simulator . Hlala esitokisini ukuze i-back is flat and snug emhlane. Ungavumeli futhi ugobe imilenze yakho, uhamba kancane futhi ungaphazamisi. Phezulu, yenza ukubambezeleka.
- I-hypererextension . Lo msebenzi owenziwe ngemuva nangobunqunu obuncane ekuzivocavoca usebenza kakhulu. Hlela ngesimo simulator, ukuze izinqamu zihlale zibhekene nama-rollers. Amandla awela esifubeni futhi agcine umzimba uqonde. Yenza phambili, ujikeleze emuva, bese uvuka ku-FE.
- Ukugxila okuvundlile . Hlala ebhentshini bese ubamba isibambo. Gcina umhlane wakho uphethile, bese uphonsa isibambo esiswini sakho. Kubalulekile ukuhambisa amahlombe ehlombe, ekhomba isifuba.
- Ukuphambana okuqondile . Ukubamba ngokubambelela okukhulu bese uguqula umzimba kancane, futhi ugcine umhlane wakho uphansi. Thatha isibambo esifubeni sakho, bese ubuyela ku-FE.
- Cindezela ama-dumbbells . Gcina ama-dumbbells ezandleni zakho, ugobile emaceleni, eduze kwekhanda. Izintende kufanele zibhekiswe phambili. Cindezela ama-dumbbells phezulu, uwaxhumane phezu kwekhanda lakho.
- Cindezela ngokugcwele . Hlala ku-simulator futhi ugcine umhlane wakho uphansi. Yenza ulwazi bese ufaka izandla zakho phambi kwesifuba sakho.