Ukuqala koqeqesho kwindawo yokuzivocavoca ngokuqhelekileyo kunxulumene nemininzi yemibuzo malunga nale: ukuqala kuphi? Kuphi amaqela omzimba aqondisa umthwalo? Indlela yokulungiselela umzimba ukuqeqeshwa kwinqanaba eliphambili? Siza kuzama ukuqwalasela yonke imiba enokubangela umdla kumqalayo.
Ukuzivocavoca kwabaqalayo: kaninzi kangakanani?
Ukuba uthathe ukwenza - ngoko kufuneka wenze oku rhoqo, ubuncinane kabini ngeveki, okanye ngaphezulu - kathathu. Le ndlela izokukunceda lula kwaye uqaphele ngokukhawuleza iziphumo zoqeqesho lwakho, nokuba yeyiphi injongo yakho.
Igumbi lokuzivocavoca: uqeqesho lwabaqalayo
Inkqubo yokuzivocavoca kwabaqalayo, njengomthetho, ayikwahluli amaqela ahlukeneyo omzimba ukuze asebenze: ngoku akukho nto ikwazi ukuyilayisha enye into kwaye ihambe enye ngaphandle kokuqwalasela, kuba akukho nto ikhona kule nto. Injongo yakho yesibini okanye iinyanga ezimbini ukulungiselela umzimba ukunyusa imithwalo kunye neyokuqala kwiimisipha zeetoni.
Kukho iinketho ezimbalwa zokuphumeza lo mgaqo, kodwa siya kuqwalasela uqeqesho lweesetyhula, ekukhanyeni kweenjongo zethu kubonakala kukhethwe ngokukhethekileyo. Kungenxa yokuba uqhubeka usebenzise ama-10-12 onke amaqela omzimba, uze uphumule imizuzu eyi-3-4 kwaye uye kwisangqa sesibini. Kwimimodeli nganye uya kuchitha imizuzu embalwa nje. Le ndlela iya kusebenza ngokusemgangathweni umzimba wonke kwaye ilungiselele umsebenzi oqhubekayo.
Ngoko, ekuqaleni kweeklasi kwindawo yokuzivocavoca esifanelekileyo ukuqeqeshwa okunje isetyhula:
- Ukufudumala (imizuzu eyi-10-15 kwisitratshi okanye ukuqhuba ibhayisikili).
- Ukwandiswa komlenze kwi simulator.
- Imilenze yokuguqa kwi simulator.
- Ukuwa kunye nezidumbulu.
- Ukuxhomekeka kwentloko evela kwibloko ephezulu kunye neentambo ezinkulu.
- Uthabatha i-dumbbells kwintlambo.
- Gxobhoza ngokubamba ngokubanzi ukusuka kumgangatho okanye kwibhentshi.
- I-press Dumbbell ihleli.
- Hyperextension.
Zonke izifundo kufuneka zenziwe kwi-12-15 yokuphindaphinda. Kuphelele, kufuneka wenze iibondari 2-3, ngokwemeko yempilo. Emva kokupheliswa, kufuneka wenze lula kunzima ukuyolulela, oku kuya kwenza kube lula ukulungelelanisa izihlunu. Qiniseka ukuba uthathe amanzi kunye nawe, kuba umzimba uya kulahleka ngokukhawuleza, ngelixa amanzi okusela angcono ngaphandle kwegesi. Emva kokuba uziva ukuba uguqulele umthwalo onjalo, kwaye unikwa lula, unokutshintshela ukuhlula uqeqesho.