Ukuzivocavoca ukuqina kwezintambo kuzokusiza nganoma isiphi isikhathi ukuthi ube ngumnikazi wokunisela umlomo, amafomu okuqina. Ukuze uzuze lokhu, udinga kakhulu kakhulu - izikhathi ezingu-3-4 ngesonto ukwenza isakhiwo esiyinkimbinkimbi semizimba elula. Kunconywa ukwenza izindlela ezingu-2-3 zokuphindaphindiwe ezingu-15-20.
- Ukuzivocavoca kangcono kokuqinisa izinkinobho yizikwele. Akukhona nje lokho owafundiswa esikoleni. Ukuze udale izintambo ezinhle, kufanele uqhube ngendlela ekhethekile. Sukuma uqonde, izinyawo zamaphethelo ububanzi, izandla ezihamba emzimbeni. Crouch, hhayi ukuguqa ezinzwaneni zemilenze, ukudonsa izikhwebu emuva, njengokungathi ufuna ukuhlala esihlalweni. Ukulinganisela, phosa izandla zakho phambili. Ukwenza lo msebenzi ube lula ukufunda ukukwenza, faka isihlalo emva kwakho (kodwa ungahlali kuwo ngesikhathi sezindlela). Kamuva, isihlalo asikwazi ukusetshenziswa.
- Ukuzivocavoca okufanayo ukuqinisa amakhanda - izikwele ezinebhola elincane ezandleni zabo. Ukulinganisa okunjalo kuyoba nethonya elizuzayo ekuthuthukiseni imisipha, ngaphandle kwalokho, uyoqinisa ngesikhathi esisodwa ukuqinisa izandla zakho. Kamuva, lapho uzokwenza kalula ama-squats ngebhola, yenza umsebenzi ofanayo wezinkinobho ezinama-dumbbell afana nebhola.
- Ukuzivocavoca ngamathambo amahle nge-fitball. Beka i-fitball phambi kwakho, uncike futhi ubeke izandla zakho kuso. Kusukela kulesi sikhundla, yenza izikwele njengokujwayelekile.
- Amathanga amahle namathambo lokhu kusebenza kuzokusiza ukuthi udale ezinombini ezimbili. Qinisekisa ngokwakho emgqeni wezinga lesikhumba noma ithawula bese ugoqa, ngokukhululeka ukudonsa izintambo emuva bese ubamba ukusekelwa okubonisiwe. Ngakho-ke, awugcini nje ukwandisa umthwalo emisipha emihle, kodwa futhi uqinisekise ukuthi ungawa. Okufanelekile, lokhu kusetshenziselwa izintambo ezizungezile kwenziwa eduze nodonga lwaseSweden.
- Kukhona omunye umsebenzi omkhulu emadodeni abesifazane abano-fitball. Hamba emuva emuva odongeni, phakathi kwendlu nodonga, faka i-fitball. I-Squat, uzama ukugcina umhlane wakho uphethile, ukuze i-fitball ingapheli. Lo msebenzi uguqa ngemuva.
- Ukuzivocavoca ukuphakamisa izintambo kudinga ukulinganisa. Sukuma uqonde, faka izinyawo zakho ububanzi bamahlombe akho noma kakade kakade, thatha isilwane esisodwa ezandleni zakho futhi uhlale uqonde phambi kwakho. Ngenkathi uhlakaza, gcina umhlane wakho uphahla, ungawuguqa ngesondo.
- Ukuzivocavoca ukuqinisa imisipha yamadokodo namathanga kungenziwa ngebhodi lombhobho noma i-barbell. Ukuze wenze lokhu, yenza izikwele ezifanayo, ubeke amahlombe entanyeni yesisindo esimnandi: ukuphindaphinda kokugcina kufanele kunikezwe ngobunzima.
- Izindwangu ezithintekayo lolu hlelo ngeke lukunike ngokushesha, kodwa uhlangothi lwangaphakathi lwethanga luzoba mnandi futhi luhle ngomsebenzi ngamunye. Yenza izikwele ezifanayo zakudala, kodwa ngesikhathi esifanayo, wendlala imilenze yakho futhi ubeke izinyawo zingafani, kepha ezinhlangothini. Lo msebenzi uvame ukubizwa ngokuthi "squats sumo", ngoba i-pose iyafana nalokho okwenziwa yi-sumoists. Kamuva, uma izikwele ezinjalo zinikezwa kalula, ungathatha ama-dumbbells bese uzilungisela phezulu ezinqulwini.
- Ukuphambanisa imisipha yemilenze, emuva nangamathanga ngesikhathi esifanayo, yenza izikwele emlenzeni owodwa. Umlenze wesibili uthathwa ohlangothini, ugobile kancane emadolweni. Kubalulekile ukukhipha isikhala esiphezulu.
Zonke lezi zivivinyo ziphumelela kakhulu futhi aziqiniseki nje kuphela izintambo, kodwa futhi nezinyathelo. Ngakho ungakwazi ukufeza imigomo emithathu kuphela: uphakamisa izintambo, uqinise izinkalo futhi uzivikele emathinini e-cellulite. Kodwa ama-squats aphikisana ngezifo eziningi (isibonelo, nge-hemorrhoids, ukuqotshwa). Uma unesifo esingelapheki, buza udokotela.