Enye yezindlela ezinhle kakhulu zokuvivinya umzimba ukunciphisa ukugijima. Noma kunjalo, udinga ukugijima kahle. Futhi okubaluleke kakhulu, udinga ukuqala ukugijima ngokufanele ukuze unciphise isisindo, ukuze isifiso sokuziqeqesha singapheli ngemuva kokugijima kokuqala.
Isonto lokuqala kufanele libe ngesethulo. Lokhu kusho ukuthi ukuzivoxavoxa kwakho akuhlali ngaphezu kwemizuzu engama-30-40. Khumbula into esemqoka - noma ikuphi ukujima kufanele kuqale kulungele... Ngaphezu kwalokho, ukufudumala kuzoba nezigaba ezi-3, okungukuthi, ukugijima okulula noma isinyathelo esisheshayo ekuqaleni kokuzivocavoca. Bese welula futhi ufudumeza imisipha.
Ngemuva kokuzifudumeza, udinga ukwenza izivivinyo zokugijima. Ukwenza lokhu, khetha isigaba esicabalele, esiqondile esingamamitha ayi-20-30 ubude. Futhi qala ukwenza ukweqa ukugijima nokuphakamisa phezulu kwesinqe, egijima ngokugqagqana komlenze ongezansi, izinyathelo eziseceleni, njll. Yenza ukuzivocavoca ngendlela eyodwa, buyela emuva ngezinyawo. Kwanele ukwenza lokhu kuvivinya okungu-5-6, bese wenza ukusheshisa okungu-1-2 kwebanga elifanayo. Sheshisa amaphesenti angama-80 wamakhono akho. Ungafunda kabanzi ngokuzivocavoca okufudumele kule ndatshana: ukufudumala ngaphambi kokuqeqeshwa.
Ukuzifudumeza kuzothatha imizuzu engama-20-25. Ngemuva kwalokho, njengokuzivocavoca umzimba, ungenza uchungechunge lwe-2 lokuzivocavoca ukuqinisa imisipha yemilenze, i-abs, ibhande lehlombe. Okusho ukuthi, uzikhethela izivivinyo ezi-5, zenze zilandelane ngokuphumula okuncane, bese uzilungisa ngejog elula noma uhambe imizuzu engu-1-2. Bese uphinda uchungechunge. Kunokuzivocavoca okuningi okungenziwa enkundleni yezemidlalo ejwayelekile. Isibonelo: cindezela kubha evundlile, intambo egxumayo, ama-push-up kusuka phansi noma kusuka ekugcizeleleni, ama-squats, inani elikhulu lokuzivocavoca okumile.
Umsebenzi omkhulu ungasebenza uma ukwazi ukugijima. Futhi, ukuzivocavoca kumata kungawuqinisa ngokuphelele umzimba wakho.
Umsebenzi oyinhloko esontweni lokuqala lokuqeqeshwa akufanele uhlale ngaphezu kwemizuzu engu-15. Ngemuva kwalokho, udinga ukwenza u-hitch. Ukuze wenze lokhu, udinga ukugijima imizuzu emi-3 noma, uma kunzima kuwe ukuthi ugijime, hamba imizuzu engu-6-7. Uma uhlala nje lelo banga ukusuka kusayithi, vele uye ekhaya. Lokhu kuzoba yi-hitch.
Isonto lokuqala lizosiza ukwethula umzimba enqubeni yokuziqeqesha futhi ngemuva kwezinsuku eziyi-7 ungakhuphula umfutho nesikhathi sokuqeqeshwa.
