Intambo yokugxuma ingumqeqeshi onekhono kubashayisibhakela, ama-wrestling, abasubathi, abadlali be-volleyball, ababhukudi nabadlali be-skaters. Ngasikhathi sinye, kumdlalo ngamunye, izinhloso ezivela ekuqeqeshweni ngentambo zihlukile.
Ubuhle bendophi.
Ngaphezu kokuthi intambo yokugxuma isha ngaphezu kwe- 1000 kcal, zisathuthukisa isimiso senhliziyo nemithambo yegazi. Intambo ingasetshenziswa njengenye indlela ukugijima kulabo abafuna ukunciphisa umzimba, kepha ayikho indlela yokuphuma ngama-run ajwayelekile. Futhi, ukuzivocavoca ngezintambo kuthuthukisa ukuma, ukuguquguquka kwemvelo kanye nokuxhumanisa ukunyakaza, okuyikhono eliwusizo kakhulu kubalwi nakubadlali bevolibholi. Intambo yokugxuma iqeqesha kahle imisipha yezingalo, imilenze kanye nesisu. Bona, kanye nokugijima, kuyindlela engcono yokuphola ngemuva kokuqeqeshwa kwamandla.
Kulungele.
Ngaphambi komsebenzi onzima entanjeni, kufanele welule kahle imisipha yomzimba, ngaphandle kwalokho ungalimala. Okokuqala, gxuma ngesigqi esizolile noma gijima endaweni ngaphandle kwentambo.
Okulandelayo, siqhubeka nokwelula sisebenzisa intambo:
1. ICaviar.
Lala ngomhlane, phonsa intambo onyaweni lwenyawo yakho yangakwesokudla, bese uphakamisa umlenze wakho bese uqala ukudonsa intambo. Kulokhu, umlenze kufanele uqonde. Yenza okufanayo nangakwesobunxele.
Ngenkathi umile, thatha isinyathelo uye phambili bese ukhiya kule ndawo. Okulandelayo, goba phambili, ngenkathi ungaphakamisi isithende ususe phansi komlenze, okusalile ngemuva.
2. Amahlombe.
Songa intambo kane, bamba imiphetho ngezandla zakho bese unyakaza sengathi ugwedla ngesigwedlo esisodwa. Kulokhu, isandla sesibili kufanele sidonse intambo iye kolunye uhlangothi.
3. Ama-Quadriceps.
Lala ngesisu sakho. Beka intambo phezu kweqakala lakho lesobunxele. Izibambo zentambo kufanele zithathwe ngesandla sobunxele bese zisuswa kuwe ukuze isithende somlenze wesobunxele solulekele ezinqeni. Yenza ukuzivocavoca okufanayo ngomlenze wesokudla.
4. Izinqe.
Lala ngomhlane. Cindezela idolo lakho eligobile esifubeni sakho. Phonsa intambo phezu kwesikhumba sakho bese udonsela kuwe.
5. Emuva.
Esimeni sokuma, goba phambili ukhiye kule ndawo imizuzwana engama-20. Imilenze kufanele iqonde.
6. ILatissimus dorsi.
Songa intambo kane bese uyithatha. Phakamisa izingalo zakho futhi ugobe ngezindlela ezihlukile.
7. Isifuba.
Ngokuma umile, sandisa izingalo zakho ezinhlangothini bese uzama ukuletha amahlombe akho ngokunyakaza okushayayo kule ndawo.
8. Yonke imisipha yomzimba.
Lapho umi khona, bamba intambo ngezandla zombili ngezibambo zombili. Zungezisa intambo ezungeze umzimba wakho ngenkathi wenza ama-squats.
Ukuzivocavoca ngezintambo eziyisisekelo.
1. isikhundla Ready.
Thatha intambo ngezibambo. Yinyathele ukuze ihlale ngemuva kwakho. Yelula izingalo zakho phambili.
2. Isikhundla sokuqala.
Ngaphambi kokuqala ukujikeleza, kubalulekile ukugoba izingalo endololwaneni, bese usakaza izandla ezinhlangothini zezinqulu ebangeni elingu-20 cm. Ngemuva kwalokho, ungaqala ukushintshanisa intambo
3. Ukuzungezisa.
Qala ukwenza ukujikeleza ngentambo. Ukunyakaza kokujikeleza akuveli emahlombe, kepha kuvela ezandleni. Kulokhu, izandla nezingalo zihlala zinganyakazi. Izandla kumele zigcinwe eduze komzimba.
4. Ukugxuma.
Ukugxuma kufanele kwenziwe emabhola ezinyawo. Izithende akufanele zithinte phansi. Ukuphakama kweqa akufinyeleli kumasentimitha ama-2. Intambo kufanele ithinte phansi kancane, noma cha, ukuze isigqi sokujikeleza singasheshi.
Ukweqa izivivinyo zezintambo
1. Ukuzungezisa intambo.
Lokhu kuvivinya umzimba kungasebenza njengokuqhubeka kokuzifudumeza, futhi njengendlela yokuthatha ikhefu ekugxumeni okukhulu. Okokuqala, thatha zombili izibambo zentambo esandleni sakho sobunxele bese uqala ukuchaza "eziyisishiyagalombili" nayo ephambi kwakho. Bese uhambisa intambo ngakwesokunene sakho bese wenza ukuzivocavoca okufanayo nayo. Bese uthatha amapeni ngezandla zombili, ugoqwe ndawonye, bese udweba inombolo eyisishiyagalombili ephambi kwakho. Ukuze uqale ukweqa, udinga ukwelula izingalo zakho.
2. Ukugxuma ngemilenze emibili.
Izimpumputhe ezilula: hlanganisa imilenze yakho ndawonye, phusha phansi ngezinzwane zakho. Ukugxuma okukodwa - ukujika okukodwa kwentambo.
Ukugxuma okuphindwe kabili: imilenze nayo iyahlanganiswa, ukukhishwa kwenziwa ngamasokisi, kepha, ngokungafani nokugxuma okulula, udinga ukwenza ukweqa okubili ngokujikeleza okukodwa kwentambo.
Ezinhlangothini: ngokufana nakulula, kuzuba kuphela okwenziwa kusuka ngapha nangapha.
Phambili - emuva: ukweqa kwenziwa ngaphambili nangemuva.
Imilenze isakazeka futhi islayida: lapho kuqala khona, imilenze iyahlangana. Ngesikhathi sokugxuma, ngaphambi kokufika, kufanele usakaze imilenze yakho uyibeke eceleni kwehlombe. Eqa elilandelayo, kunalokho, imilenze kumele ihlanganiswe.
3. Ukushintsha kwemilenze.
Ukusuka onyaweni kuye enyaweni: Le ndlela yokuxhuma ifanisa ukugijima endaweni. Shintshanani ukweqa kuqala ngomlenze owodwa, bese kolunye.
Ukuphakamisa idolo: kufana nokuzivocavoca "kusuka onyaweni kuya onyaweni", lapha kuphela kuyinkimbinkimbi ngeqiniso lokuthi kudingekile hhayi ukweqa intambo kuphela, kepha nokuphakamisa idolo okhalweni. Lo msebenzi uqeqesha kahle imisipha yesisu.
I-Glide: Ukugingqika kusuka onyaweni kuye enyaweni, gxuma phezu kwentambo ngezinyathelo ezincane. Lokhu kuvivinya umzimba kuhlanganisa ukuhlangana nokuma komzimba.
