Ukuzivocavoca umzimba kubaluleke kakhulu ekwehliseni isisindo. Kulesi sihloko, uzonikezwa ngenketho yohlelo lokuqeqesha isisindo samantombazane ngaphandle ngaphandle kokusebenzisa ama-simulators. Konke okudingayo ukuqedela isethi yokuzivocavoca yindonga yodonga, etholakala kunoma iyiphi inkundla yezemidlalo, irowu yokuzivocavoca, intambo yokugxuma namagilavu, ukuze ungagcini izingcingo ezandleni zakho lapho wenza izivivinyo eziningi.
Lesi sakhiwo sijwayelekile futhi asinaki izici zakho zomzimba. Ngokunjalo, uma uzwa ubuhlungu kwamanye amalunga noma imisipha, buyisela okunye okungathandeki kubangele okunye okungabangeli ubuhlungu, futhi kunciphise noma kwandise inani lokuphindaphinda kuye ngesimo somzimba.
Isakhiwo sokuqeqesha
Isisindo sokuzivocavoca umzimba siqala ngokuzifudumeza. Funda kabanzi mayelana nokuzivocavoca kwesisindo ku-athikili: Ukufudumala ngaphambi kokuzivocavoca.
Ngemuva kokufudumala, qala umsebenzi wakho omkhulu.
Ukuzivocavoca Okuyedwa: Izikwele. Senza ama-squats ayi-10-15. Kulokhu, udinga ukuhlala phansi ujule ngangokunokwenzeka. Simi ngemilenze yethu yeluliwe ngokuphelele. Izandla zingabanjwa kunoma yisiphi isikhundla, phambi kwakho, ngemuva kwekhanda lakho noma ebhande lakho.
Phumula imizuzwana engama-20
Ukuzivocavoca okubili: ama-push-up kusuka phansi (kusuka ekusekelweni)... Senza ama-push-up ngokubamba okuncane. Lapho wenza, bukela umzimba ukuze imilenze, ukhalo nomgogodla kube sendizeni eyodwa. Uma kunzima kuwe ukwenza lo msebenzi usephansi, khona-ke ungakwenza kusuka kunoma yikuphi ukwesekwa noma ngamadolo akho. Kulokhu, imilenze, ukhalo nomhlane kufanele futhi kube kulayini ofanayo oqondile. Senza ukuphindaphinda okungu-15-20 uma ukwenza ukwesekwa (ngokwesibonelo, kusuka kumigoqo engalingani) noma ngamadolo akho, nezikhathi ezi-5 kuya ku-10 lapho wenza ama-push-up phansi.
Phumula imizuzwana engu-10
Ukuzivocavoca okuthathu: Intambo yokugxuma. Senza ukweqa okungu-50-100 ngentambo. Kulokhu, imilenze kufanele igobeke kancane emadolweni ukunciphisa umthwalo emgogodleni futhi wandise umthwalo ezinqeni.
Phumula imizuzwana engama-20
Ukuzivocavoca kwesine: Cindezela kubha evundlile. Ukuze wenze lokhu, udinga ukulengiswa kubha evundlile futhi uphakamise amadolo akho esifubeni sakho. Ngakho-ke phinda izikhathi eziyi-10-15. Uma ukuzivocavoca kulula, phakamisa imilenze yakho esimweni esiqondile.
Phumula imizuzwana engu-10
Ukuzivocavoca okuhlanu: amaphaphu aqondile... Ukusuka endaweni omi kuyo, phonsa umlenze owodwa phambili kube sengathi wenza uqhekeko oqondile. Bese ubuyela endaweni yokuqala ngokucindezela umlenze ofanayo owehlise ngawo. Kwenze ngokulandelana emlenzeni ngamunye izikhathi eziyi-10.
Qedela uchungechunge ngokugijima okulula imizuzu emi-2, bese uphumula imizuzu engu-2-3. Phinda uchungechunge izikhathi ezi-3-4. Kungcono ukwandisa hhayi inani lokuphindaphinda kokuzivocavoca, kodwa nenombolo yochungechunge. Ukwehlisa isisindo, le rejimeni isebenza kangcono kakhulu.
