Amandla wabasetyhini abasetyhini babo, sonke siyazi kwaye siyisebenzisayo. Nangona kunjalo, ngamanye amaxesha kukho iimeko apho intombazana enokukhubazeka ayinakuphelelwa amandla ngamandla, nangona kungenakuhlangana nobuso phambi kwabanye. Ngenjongo yokokuba amantombazana kufuneka enze ukusetyenziswa kwamandla, ngakumbi abo bangenaso isaziso sokuqala ukukhathala ngokugqithiseleyo kwimizimba, ukungabi nanyamezelo kunye namandla okuqala.
Ukongezelela, amandla omzimba ayenyusa ukwanda kweekhalori ngamathambo, oko kuthetha ukuba ukuqeqeshwa okunjalo kuya kunceda ukulahla iiphofu zeoli kunye kwaye kuya kukwazi ukwenza i-metabolism.
Ukuzivocavoca
- Kwiinkomfa zethu zokuphuhliswa kwamandla kuya kubandakanya ukuzilolonga nge-dumbbells (udinga 2 ukuya ku-1 kg-2 kg, kunye ne-2 ukuya kwi-3 -6 kg). Kwaye siya kuqeqesha amandla omzimba wonke.
- Imigxala yeembumba ngaphandle ububanzi, ikhupha kwaye ilula.
- Sibeka izandla zethu phantsi kwaye solule omnye ngomnye.
- Izandla kwisitshixo phambi kwesifuba, ekuphumeni kwendoda ityula iingalo phambili kwaye zijikeleze ngasemva, ekuphefumleleni, umqolo uphendule, kwaye izandla zibuyiselwa kwi-FE.
- Solulela izandla zethu, zidibanise emva kweminyango yethu.
- Sithatha iingqungquthela, amadolo anesigxina, sithwala ubunzima bomzimba emlenzeni omnye ukuya kwelinye. Ngelo xesha sinokugoba kwaye singaguquli iingalo zethu kunye nezidumbulu.
- Imilenze isebenza ngendlela efanayo, kwaye iingalo zethu ziphakanyiswa ngaphantsi kwamahlombe.
- Imilenze iyaqhubeka isebenza, iingalo zigobile kumgangatho wecala, ziphakamise phezulu ngentloko, zinciphise kwi-FE. Zonke izenzo ezi ngasentla zenzelwe ukwandisa amandla emilenze.
- Ukugquma kwamagqabi, umzimba ugxilwe phambili, ekuphumeni kwethu siphakamise izandla ngeenxa. Kuphefumlelwe siyawinciphisa.
- I-PI iyafana, yiphakamise ingalo egobileyo ngeembambo, ukuze i-scapula ivale kunye.
- I-IP - efanayo, izandla ezibophekileyo (izibhande zijonge ngaphandle) ziphakamisa kwi-chin, zinciphise kwi-FE.
- Siya ephantsi, imilenze ebubanzi bentsimbi, iguqa ngamadolo. Kwimeko yokuqala, iingalo ziboshwe kwiqondo lesifuba. Kwi-exhalation solulela izandla zethu phezulu, iibhulashi zibonakala zijikeleze.
- Siphinda ukuphinda sisebenze kwangaphambili, kodwa ekugqibeleni senza i-revolution ngeebhontshi.
- Solulela izandla zethu phezulu, sizisasaza ngamacandelo ngokuphuza.
- Sidibanisa izandla kunye, siyawaphuhlisa intloko kwi-exhalation. Kwi-inhalation sibabuyisela kwi-IP.
- Izandla zonyuswa phezulu, ekuphumeni kwethu ukuphakamisa ityala emadolweni, ekuphumeni sibuyela kwi-FE.
- Sishiya enye idumbbell kwaye siyifake phakathi kwamadolo. Siphula imilenze ukusuka phantsi, senza umkhonto ukusuka kwelinye icala ukuya kwelinye.
- Salala emhlane wethu, solule izandla kunye nemilenze, silula umqolo wethu.
Ezi zifundo ziya kukunceda ukuba uthuthukise imisipha yemilenze, izandla, kunye ne- press . Olu hlobo olunzima lokuzivocavoca ngamandla lunokwenziwa kathathu ngeveki. Ukongezelela, wonke umntu uyazi ukuba ukuphucula umgangatho, kufuneka usebenze kunye nokuzivocavoca.