Amandla wabesifazane besifazane wabo, sonke siyakwazi futhi siyisebenzise ngentshiseko. Kodwa-ke, ngezinye izikhathi kunezimo lapho owesifazane obuthakathaka engeke aphethwe amandla angokwenyama, ngisho noma kungabhekana nobuso phambi kwabanye. Kungenxa yale njongo ukuthi amantombazane kufanele enze izivivinyo zamandla, futhi ikakhulukazi kulabo abangaqapheli ngokweqile ukukhathala ngokweqile kusuka ekuzikhandla komzimba, ukungabi nokukhuthazela kanye namandla okuqala.
Ngaphezu kwalokho, amandla omzimba we-muscle ukwandisa ukungena kwama-calories ngamasipha, okusho ukuthi ukuzivocavoca okunjalo kuzosiza ekuqedeni ama-deposit amafutha futhi uzokwazi ukuvuselela umzimba.
Ukuzivocavoca
- Esiyinkimbinkimbi yethu ekuthuthukiseni amandla kuzobandakanya ukuzivocavoca ngama-dumbbells (udinga 2 kuya ku-1 - 2 kg, no-2 kuya ku-3 -6 kg). Futhi sizoqeqesha amandla omzimba wonke.
- Amagundane agxile ububanzi ngaphandle, avule futhi alula phambili.
- Sibeka izandla zethu phansi futhi sithule ngamunye ngamunye.
- Amandla ekukhiyeni ngaphambi kwesifuba, ekuphumuleni ukululaza izingalo phambili nokuzungeza emuva, ekuphefumulelwe, emuva kuqondiswe, futhi izandla zibuyiselwa ku-FE.
- Sithula izingalo zethu, siwaxhumane ngemuva kweminyango yethu.
- Sithatha ama-dumbbells, amadolo aphezu kwesigamu, sithwala isisindo somzimba ngomlenze owodwa kuya kwesinye. Ngesikhathi esifanayo siguqa futhi siguqule izingalo zethu ngama-dumbbells.
- Imilenze isebenza ngendlela efanayo, futhi izingalo zethu ziphakanyiswa kancane ngaphezu kwamahlombe.
- Imilenze iyaqhubeka isebenza, izingalo ziboshwe ezingeni lehlombe, ziphakamise ngaphezu kwekhanda, zinciphise zibe yi-FE. Zonke izivivinyo ezingenhla zenzelwe ukwandisa amandla emilenze.
- Ukuqhuma ukugoba, umzimba ukhonjiswe phambili, uma uphumelela siphakamisa izandla ezinhlangothini. Ekuphefumulweni siyasihlisa phansi.
- I-PI iyafana, yiphakamise izingalo ezigobile ngezimbambo, ukuze i-scapula ihlanganise ndawonye.
- I-IP - efanayo, izandla eziboshwe (ama-elbow zibuka ngaphandle) ziphakamisa emangeni, zinciphise ku-FE.
- Siya phansi, imilenze ebubanzi besikhumba, siphethe emadolweni. Esikhundleni sokuqala, izingalo ziboshwe ezingeni lesifuba. Ekuphumuleni kwethu silula izingalo zethu phezulu, ama-brushes avela phezulu.
- Siphindaphinda umsebenzi wokudlulela, kodwa ngesikhathi esibi kakhulu senza izinguquko ngezibhamu.
- Sithula izingalo zethu phezulu, sizisakaze ezinhlangothini nge-inhalation.
- Sixhuma izandla ndawonye, sibahlehla ikhanda ekuphumeni. Nge-inhalation sibabuyisela ku-IP.
- Amandla adluliselwa phezulu, ekuphumeni kwethu siphakamisela icala kumadolo, ngokuphulukiswa sibuyela ku-FE.
- Sishiya i-dumbbell eyodwa bese siyifaka phakathi kwamadolo. Siphula imilenze yethu phansi, senza ukugibela ukusuka kolunye uhlangothi kuya kolunye.
- Sibeka emhlane wethu, silule izingalo nemilenze yethu, silule umgogodla wethu.
Lezi zivivinyo zizokusiza ukuba uthuthukise imisipha yemilenze, izandla, kanye nomshini wokunyathelisa . Ukuzivocavoca okunjalo okunzima kumandla kungenziwa izikhathi ezintathu ngesonto. Ngaphezu kwalokho, wonke umuntu uyazi ukuthi ukuze uthuthukise ukuqina, kudingeka wenze nokuvivinya umzimba kwe-aerobic.