Imilenze efanelekileyo - yile nto ininzi yethu esweleyo - zombini isisitye kwaye sininzi. Akunjalo sonke sinika umthwalo ofanelekileyo kwimilenze yethu, kwaye, ngenxa yokuba ininzi yonyaka imilenze ingafihlakele "kwiidonsi, siya kuqala nabo. Kodwa akufanelekanga umgudu wokumisa imilenze, ubuncinane, ixesha elichithwe kunye nemikhosi.
Ngokwezibalo, amadoda akhathazeke kakhulu kwimeko yemilenze yowesifazane, engqalelo ingqalelo nje ekumanyeni kwabo, kodwa nangokungabikho kokukhawuleka. Ukuba asinakukwazi ukuhlangabezana nale ndlela yokugqibela, ngoko uzinzo lunokusenza sibe neprogram efutshane kunye neyinkimbinkimbi . Kwaye akukho mfuneko yokuchitha imali kwi-gym. Izenzo eziphumelelayo zokulahlekelwa kwesisindo semilenze, sinokufunda kunye nasekhaya.
Okokuqala, kulungile ukuqala ngokufudumala. Unokugijima okanye uhambe ngokukhawuleza kwindawo. Emva koko, qhubela phambili kwi-banal, kwaye ngexesha elifanayo, umsebenzo osebenzayo wemilenze emancinci - izikwere.
Imilenze ibanzi ngokubanzi kunamahlombe, izandla phezu kwinqeni okanye zolulelwe phambi kwakhe. I-squat ene-flat back, namathanga kwi-squat - efana nomgangatho, ungathinti isithende esingaphantsi komgangatho. Ukuxubha - ukukhupha, ukukhupha. Senza izihlandlo ezili-15 kunye neendlela ezi-3.
Emva koko, makhe senze i-gymnastics kwimilenze emancinci kwaye senze uhlobo oluqhelekileyo lwemizimba.
IP - emi, imilenze ephakamileyo kunamahlombe, izandla phezu kwinqeni okanye zibambe emva kwehlalo (ukulinganisela). Senza iimpukane eceleni. Phakamisa umlenze wecala ukuya kwi-90yi ukuya kumgangatho, unciphise - uthinte kancane umgangatho, uphinde uvule. Ngoko ukuphindaphinda oku-15, kunye nendlela yesibini kwenye umlenze.
Senza i-mahi back. Apha ufuna umatshini we-ballet okanye ubuncinci isihlalo. Sibamba ngezandla zombini inkxaso, senza okufanayo kufana nokusebenza kwangaphambili, kodwa emva. Ukuphindaphinda emlenzeni ngamnye: 10.
Inkqubo yethu yoqeqesho yokulahleka kwesisindo kufuneka ifake ukuqeqesha amandla, umzekelo, ukuhlaselwa.
I-IP - ukuma, iinyawo-ububanzi ububanzi bendawo, iingalo zikhululekile. Phakamisa umlenze okunene emadolweni, udonse phambili kwaye ungaphantsi. Ibondo lomlenze wangaphambili (ngasekunene) ngokumalunga nomgangatho we-90 °, idolo aliphikalanga kwizwane. Siphakamisa umlenze size siwubuyisele kwi-FE. Phinda amaxesha angama-10 kwiinyawo zombini.
Phindela emzimbeni. IP iyafana. Asihlaseli phambili, kodwa ngasemva. Ukuphindaphinda: 10 kwiinyawo zombini.
Lunge. PI iyafana. Senza umphunga phambili, size sibuyele phambili kwi-IP, kodwa ngokukhawuleza siphendule ngokuhlaselwa.
Ukuzivocavoca nge-tourniquet. Sidibanisa imilenze ngaphaya kwamadolo nge-expander kwaye wenze amanyathelo a-10 kwicala ngalinye. Umzimba osebenzayo kakhulu wokulahleka kwesisindo kunye nobukhulu besisu obufumana imilenze.
Ukuzilolonga phantsi
I-IP - ilele ngasemva, amadolo aguqa, umzimba uhlala kwizithende, iinzwane ziqhekeziwe phantsi, zikhangele phezulu. Siphula phantsi kunye nesibonda ngephilvis. Ingongoma yokuqhagamshelana kuphela: izithende kunye namahlombe. Umzimba wakha umgca ochanekileyo, odibeneyo. Izandla zihlala phantsi. Ukulindazelela imizuzwana embalwa, sibuyela kwi-IP. Senza izihlandlo ezili-15, iindlela ezi-3.
I-IP - ilele emva, imilenze iphakanyisiwe. Siphakamisa imilenze kwicala ngaphantsi kunokwenzeka kwaye sinciphise. Senza i sikasi. Ukuphindaphinda: 10, iya ku-3.
I-IP - ilele emva, imilenze iphakanyisiwe. Sinciphisa imilenze nganye, singathinteli phantsi, sibuyela kwi-IP, kwaye sinciphisa umlenze wesibili. Senza 2 iindlela ezili-15.
Sigqiba ubunzima beendlela ezifanelekileyo zokulahlekelwa ubunzima kwi- step-platform okanye kwizitepsi esangweni.
Simi kwisiqonga, sibambe ngeenzwane, ngelixa inyawo lonke lihamba kwindawo. Sinyuka ngeenzwane size sibuyele kwi-FE. Ngaba kunjalo ngamaxesha angama-15. Siyabalazela ukusetyenziswa: senza okufanayo ukuphakamisa kwiisokisi zombini, kodwa sithwala ubunzima kumnye okanye ngomnye umlenze.
Phinda le nkathazo kathathu ngeveki, ukutshintsha kunye nemisebenzi kwi-press, izikhokhwe kunye nomva. Shiya olunye usuku ngeveki ukuphumla okufanelekileyo nokubuyisela.