Lapho ukhetha isethi yokuzivocavoca kwabezindaba, udinga ukunquma ukuthi amakilasi azoba sejimini noma ekhaya.
Akunampendulo engangabazeki lapho kungcono ukuqhuba ukuqeqeshwa kwabezindaba, wonke umuntu kumele azenzele isinqumo esinolwazi, ecabangela zonke izici:
- Ukutholakala kwejimu (ngokusho kokutholakala kwesikhathi samahhala, ibanga ukuya ejimini, izindleko). Lesi yisici sokuqala okufanele usinake, ngoba uma lingekho ithuba lokuvakashela ijimu, khona-ke ukukhetha kulahlekelwa incazelo yalo - ukuqeqeshwa kungenzeka ekhaya kuphela.
- Ithimba noma isizungu. Kwabanye kubalulekile ukuba nabantu abanomqondo ofanayo, umuntu udinga ukuncintisana ukuze athuthuke. Kunohlobo lwabantu abathanda ukuhlala bodwa nokuthula, abanye banamahloni nje. Kubalulekile ukuzichaza kahle ukuthi unjani ukuze ukuqeqeshwa kungaphenduki ukuhlukunyezwa.
- Izinhloso zokuqeqesha nobubanzi. Uma inhloso yokuziqeqesha "ukomisa" umzimba ngama-40 kg bese upompa ukuze ubambe iqhaza emncintiswaneni wokuqina we-bikini, lapho-ke kuzoba nzima kakhulu (kepha kungenzeki) ukwenza lokho kuqeqeshwa ekhaya, ijimu nomqeqeshi onekhono kuzoba usizo oluhle endleleni. Kepha umzimba ohambisanayo onempilo ungatholakala kokubili ekhaya nasejimini.
- Isiyalo. Akuwona wonke umuntu okwazi ukulandela uhlelo oluqinile futhi amelane nokuphazamiseka ekhaya. Ithelevishini, izingcingo, nemisebenzi elula yasendlini kungasusa konke ukujima. Uma amakhefu phakathi kokuzivocavoca egcwele izinto eziyize nemisebenzi yansuku zonke, uma ukuqeqeshwa kuba yinto ezenzekelayo futhi engahlelekile, khona-ke ubulungu bokuzivocavoca bungaba yisixazululo sale nkinga.
- Izinsiza kusebenza kanye nezilingisi. Kunesigaba sabantu abathanda ukusebenza kuma-simulators okungaphezulu kokugoqa umata, kubo lokhu kuyinto ebalulekile yezengqondo. Futhi kukhona labo abadelela ukusebenza nemishini yezemidlalo ejimini ngemuva kwabanye abantu.
Uma isinqumo sithathwa sisekela ijimu, isinyathelo esilandelayo ukukhetha isitulo sokuzamazama.
Ungayikhetha kanjani ijimu?
Okokuqala, banaka ukusebenziseka kalula kwendawo nezindleko zokubhalisile, kepha kunamanye amaphuzu amaningi abalulekile. Indawo yokuzivocavoca kumele ibe nendawo yokungenisa umoya enhle nokukhanya okwanele; ukutholakala kwegumbi lokushintshela, ishawa kanye nendlu yangasese kuzohlinzeka ngenduduzo encane. Futhi into ebaluleke kakhulu yizilingisi. Uma inhloso yokuziqeqesha ukupompa umshini wokucindezela, khona-ke ijimu kufanele ibe nebhentshi labezindaba, ibha evundlile, umqeqeshi webhulokhi (ifreyimu yebhulokhi noma ibhlokhi yokudonsa kwikhebula), okungcono isondo lokuzivocavoca.
Kuyafaneleka ukunaka inani lama-dumbbells nama-pancake ebha - kufanele kube nokuningi kwawo, kuhle uma izinsimbi ziqala kusuka ku-0.5-1.25 kg, futhi isinyathelo esiphakathi kwezisindo sincane - esingekho ngaphezu kwamakhilogremu amabili. Lokhu kuzokuvumela ukuthi ulawule ngokulinganayo inqubo yokwandisa ubunzima bezigaba.
Ukuzivocavoca ebhentshini lokuthambekela labezindaba ejimini
Ibhentshi lokushicilela lingumqeqeshi olula futhi osebenzayo, ngokulungisa i-angle yokuthambekela, ungalawula ubunzima bokuzivocavoca. Kuyadingeka ukuthi ucabangele ukubonakala kwebhentshi - emuva kufanele kube kokuphambuka kwemvelo, ngaphandle kwalokho kunomthwalo omningi kakhulu emhlane ongezansi.
- Ukujija. Isikhundla sokuqala: lala ngomhlane ebhentshini, lungisa izinyawo zakho ngama-roller, ubeke izandla zakho ngemuva kwekhanda lakho. Njengoba ukhipha umoya, udinga ukudonsa isilevu sakho phezulu, uphakamise amahlombe ehlombe, iqolo elingezansi akufanele lisuke ebhentshini, umshini wokunyathelisa kufanele ushube. Ngenkathi uhogela, yehlisa izindwani zamahlombe ebhentshini. Ukwenza izinto zibe nzima, ungathatha izisindo phambi kwakho (imvamisa ama-pancake avela kubha asetshenziselwa lokhu).
- Ephakamisa imilenze. Isikhundla sokuqala: lala ngomhlane ebhentshini izinyawo zakho zibheke phansi. Izandla ezingenhla kwekhanda zilungisa umzimba, isinqe kanye nomhlane ongezansi kufanele kulingane kahle ebhentshini. Kuyadingeka ukuphakamisa imilenze ku-exhale ukuze i-pelvis ihlukane nebhentshi. Ngenkathi uhogela, buyisela imilenze yakho ebhentshini kancane.
- Ibhayisikili. Kuyadingeka ukuthi uphakamise imilenze yakho futhi wenze ukunyakaza okusontayo, ukulingisa ukunyathela.
Ukuzivocavoca kwabezindaba kubha evundlile ejimini
I-crossbar iyimishini elula yezemidlalo, akukho jimu engenza ngaphandle kwayo. Ngosizo lwayo, ikakhulukazi ingxenye engezansi yomsipha we-rectus kanye nemisipha yesisu ye-oblique iyasetshenzelwa. Lapho wenza izivivinyo kubha evundlile, udinga ukuqinisekisa ukuthi umshini uyasebenza, hhayi amanye amaqembu emisipha. Elinye iphuzu elibalulekile ukuthi awudingi ukuguqula umzimba.
- Ikhona. Isikhundla sokuqala: ilenga kubha. Kuyadingeka ukuthi uphakamise kancane imilenze ize ifane nephansi, bese futhi yehlisa kancane. Lokhu kuzivocavoca kunenguqulo eyinkimbinkimbi, lapho izinyawo kufanele ziphakamiselwe ebhawundini. Lokhu kuvivinya umzimba kungenye yezindlela eziphumelela kakhulu kuma-abs aphansi.
- Isikele. Kuyadingeka ukuphakamisa imilenze ifane nephansi futhi yenze ukunyakaza okuvundlile ngemilenze, ilingise ukuhamba kwesikele.
- Umlenze we-Oblique uyaphakama. Kuyadingeka ukugoba amadolo bese uwaphakamisela eceleni ehlombe langakwesokudla nangakwesobunxele. Lokhu kuvivinya kusebenza imisipha yesisu esitshekile.
Ukuzivocavoca ngesondo lokuzivocavoca kwabezindaba ejimini
Iroli yokuzivocavoca yisimulator esincane, okuyisondo (kwesinye isikhathi amasondo amabili asondelene) anezibambo ezinhlangothini ze-ekseli. I-projectile akuyona eyabaqalayo; ukuzivocavoca nayo kudinga ulwazi oluthile lokuqeqeshwa. Kuzoba kuhle uma umqeqeshi noma abanye abantu abaya ejimini bezokusiza ngalezi zivivinyo okokuqala ngqa.
- Agobe emadolweni. Isikhundla sokuqala: ukuhlala ngamadolo akho kumata, uphumule izandla zakho ku-roller ephambi kwakho. Kuyadingeka ukuthi ugoqe i-roller phambi kwakho, bese ubuya. Kungcono ukuqala nge-amplitude encane, kancane kancane ukuletha ukukhishwa kuze kube yilapho umzimba uhambelana phansi. Ungahlala ubheke odongeni ngendlela yokuthi i-roller, isifinyelele ekubuyiseleni okuphezulu ongakuthola, ihlala ngasodongeni. Lokhu kuzokuvimbela ekulahlekelweni ukulawula umshini nesisu sakho siwele phansi.
- Ukuma okugcwele kokuqasha. Isikhundla sokuqala: ukuma, imilenze ihlukaniswe ububanzi behlombe, umzimba utshekile, izandla zibambe isondo lokuzivocavoca. Kuyadingeka ukuthi isondo liphumliswe phansi futhi lenze ukugoqa okugcwele kuze kube yilapho umzimba uhambisana naphansi, bese ubuyela emuva.
- Ukugoba amadolo. Isikhundla sokuqala: ukuhlala emadolweni akho kumata, phumula izandla zakho ku-roller ngakwesokudla somzimba. Kuyadingeka ukuthi ugoqe i-roller ngakwesokudla, bese ubuya. Ngemuva kwalokho, ncika ku-roller engakwesokudla bese uzivocavoca ngakwesokudla.
Ukuzivocavoca emaphephandabeni kuma-simulators
Iningi lamajimu linomshini okhethekile we-ab onenzuzo yokwehlisa ukucindezeleka emhlane ongezansi. Futhi, umshini usebenza nge-block simulator (i-block frame noma i-traction block kwikhebula).
- Ukujija ibhulokhi (sebenzisa "umthandazo") emaphephandabeni. Kuyadingeka ukuthatha indawo yokuguqa phambi komqeqeshi webhulokhi bese udonsa intambo ngezandla zakho uye ezingeni lobuso, ngenkathi utshekisa umzimba phambili. Njengoba ukhipha umoya, udinga ukusonta, izindololwane kufanele ziqhubekele maphakathi nethanga.
- "I-Lumberjack" kubhlokhi. Isikhundla sokuqala: ukuma eceleni kumqeqeshi webhulokhi, izandla ezimbili ngaphezulu, kwesokudla kubamba ibhlokhi, bese kwesobunxele kusiza. Kuyadingeka, ukugoba kancane, uphendulele umzimba ohlangothini lomlenze wesobunxele bese wenza ibhulokhi, usebenza ngemisipha yesisu esitshekile.
- Ukuhlanekezela simulator. Isikhundla sokuqala: imilenze ilungiswa nama-roller, izintende zibamba izibambo. Kuyadingeka kwi-exhale ukuze isonteke umhlane ongaphezulu, ngenkathi iphakamisa imilenze. Kubalulekile ukuqinisekisa ukuthi umshini wokushicilela ushubile ngasikhathi sinye. Uma uhogela, buyela endaweni yokuqala.
Ukuzivocavoca kwabezindaba ngama-dumbbells ejimini
Njengomthetho, ama-dumbbells asetshenziswa njengezisindo zokuzivocavoca zakudala: ukusonta, ukuphakamisa umzimba, isikebhe "V", njll. Noma kunjalo, kunezivivinyo ezikhethekile.
- Side egoba nge dumbbells. Isikhundla sokuqala: ukuma, imilenze ihlukaniswe ububanzi behlombe, isandla sokudla ngemuva kwekhanda, kwesobunxele - uphethe iketela. Kuyadingeka ukugoba ngakwesobunxele bese uqondisa. Ngemuva kokwenza ohlangothini olulodwa, shintsha isandla kusuka kuma-dumbbells bese wenza ukuzivocavoca ngakwesokunene.
- Ephakamisa imilenze. Isikhundla sokuqala: elele phansi, izingalo zolulelwe phambi kwakho futhi ziphethe i-dumbbell, imilenze yeluliwe futhi iphakanyiswe ngaphezulu kwephansi. Kuyadingeka ukuphakamisa imilenze ngokushintshela kwesobunxele se-kettlebell nangakwesokudla kwe-dumbbell, ubuyele endaweni yokuqala futhi uqiniseke ukuthi izinyawo azithinti phansi.
