Vivinya "ikhona" labezindaba

Ukuzivocavoca isisu kungenye yamathuluzi wokumpompa esiswini aphumelela kakhulu. Ngokungafani nemithwalo enamandla, ebamba iqhaza ekukhuleni kwemisipha nasekubonisweni kokukhululeka, izivivinyo ze-static zingakhuphula amandla e-fiber yemisipha futhi zikhuthaze ukukhuthazela.

Ngakho-ke, "ikona" lokuzivocavoca esiswini alifanele abaqalayo. Ngaphezu kwalokho, ukuze kuzuzwe isibalo esinamathoni, kungcono ukunikela isikhathi esithe xaxa enqubeni yoqeqesho ekuzivocavoca okunamandla, bese ushiya ezimile ukuze "ziqede" imisipha eqeqeshiwe ekugcineni. Ngezinga elihlukile lokuqeqeshwa komsubathi, kunokuhlukahluka okuhlukile kwalokhu kuvivinya umzimba. Okulandelayo, sizocubungula izici zalowo nalowo kubo, sifunde inqubo yokwenza, futhi sithole umphumela emisipheni ethile lapho ukhetha uhlobo oluthile lwe "kona". Izinhlobo ezidume kakhulu zalesi sivivinyo zimi kanje:

• Ikhoneni phansi;
• Ikhona odongeni lwaseSweden;
• Ikhona kubha evundlile.

"Corner" phansi

Ukuzivocavoca phansi kwesisu kwenziwa ngokuphakamisa nokubamba umzimba ezandleni ngendlela eqondile. Isikhathi esinconyiwe amasekhondi angama-30 amasethi ama-3-4. Akukona nje ukuqondana kwezinto ukuthi sikhethe lolu hlobo lokuzivocavoca umzimba kuqala, kusukela ngakho, sincoma ukuthi bonke abaqalayo baqale inqubekela phambili yabo ekhoneni.

Inqubo yokwenza

1. Isikhundla sokuqala - ukuhlala ezinqeni, imilenze iqonde ngezinzwane ezinwebekile. Ngemuva nakho kuqondile. Izingalo ziyafana nomzimba, kanti izandla zihlala phansi.
2. Manje kuyadingeka ukudabula izinqe phansi usebenzisa ezinye izandla phansi bese uphakamisa amahlombe. Okubalulekile! Lapho umzimba ususwa phansi, ukhalo lubuyela emuva kancane.
3. Manje, ngosizo lwemisipha yomshini ophansi, imilenze eyeluliwe iyadatshulwa phansi futhi igcinwe isisindo isikhathi esiphezulu. Futhi akulona ize ukuthi ukuvivinya umzimba kwethu kunegama lejiyomethri - ikona. Ngakho-ke, njengoba sazi, i-angle ingahluka. Okokuqala, ungagcina izinyawo zakho zifana phansi. Ngokuhamba kwesikhathi, ungathuthuka ekuzivocavoca umzimba ngokuphakamisa imilenze yakho iye phezulu nangaphezulu. Izingalo zingaba sezindaweni ezintathu ezihlukene - ziqonde, zigobeke kancane ezindololwaneni futhi ziphumule ngokugcwele ezindololwaneni.

Akukho mkhawulo ekupheleleni: ngokwesibonelo, abazivocavoci babamba ikona ngendlela yokuthi imilenze isondele kakhulu ebusweni

Izici zokulungiselela

Njengoba ukwazi ukubona kusukela ekusebenzeni kokwenza, lokhu kuvivinya umzimba kuzodinga ukufakwa kwezandla - noma ngabe zincane, kepha uma zibuthakathaka kakhulu kuwe, lapho uvivinya abezindaba ngesikhathi esithile uzoyeka ukuthuthuka ngokunembile ngenxa yezandla ezingeke zikwazi ukubamba umzimba isikhathi eside. Uma ubhekene nenkinga enjalo, sikucebisa ukuthi ushintshe ikona ngama-push-up ukuze uqinise imisipha yezingalo. Ngaphezu kwalokho, ngenqubekela phambili emaphephandabeni, sincoma ukuthi kushintshwe ikona ngamandla okuzivocavoca emaphephandabeni, ngokwesibonelo, ama-sit-ups nama-V-sit-ups - umphumela uzoba mkhulu!

Uma izivivinyo ezikule fomu zinzima, unganciphisa kancane indlela yokwenza. Isibonelo, kulula kakhulu ukwenza "ikhoneni" ngemilenze efakwe esifubeni:

© zinkevych - stock.adobe.com

Amaphutha ajwayelekile

Njenganoma yikuphi ukuzivocavoca ekhoneni phansi, abasubathi benza amaphutha amaningi wokwenza. Ake siwaphule.

1. Ukugoba emadolweni kubhekwa njengephutha. Imilenze ihlala iqonde izinzwane zeluliwe ziye phambili kulo lonke uhlelo lokuzivocavoca. Kepha! Uma ungumgijimi oqalayo futhi ngenye indlela awukwazi ukubamba imizuzwana eyi-10, khona-ke le nketho iyamukeleka phakathi nezikhathi zokuqala zokuqeqesha ngenkathi kuqiniswa.
2. Amahlombe kufanele aphakanyiswe. Akwamukelekile ukudonsa amahlombe akho kuwe.

"Ikhona" odongeni lwaseSweden

Ukuzivocavoca "ikhoneni" kungenziwa odongeni lwaseSweden usebenzisa imishayo evulekile. Le nguqulo esezingeni eliphakeme kakhulu lekhoneni - lapha kuyadingeka ukuthi ube nezandla ezilungiselelwe ngokwanele, futhi i-angle uqobo kulo msebenzi iba bukhali, okungangabazeki ukuthi iyayenza ibe nzima.

Inqubo yokwenza

Ngezansi uzothola imithetho yenqubo yokwenza ikhoneni emabhaleni odonga:

1. Isikhundla sokuqala - umzimba utholakala ufulathele udonga. Izandla ezigoqwe emalungeni endololwana zibanjwe ziqinile emabhaleni angaalingani.
2. Isisindo somzimba sidluliselwa ngokuphelele ezingalweni. Kugcizelelwa izindololwane. Imilenze iqondile, ayithinti udonga noma phansi.
3. Ngomzamo wokucindezelwa kwesisu, umzimba ugoba emajoyintini enqulu, nemilenze eqondile ilethwa phambili.
4. Kulesi sikhundla, imilenze ihlala isikhathi esiphezulu, ngemuva kwalokho, ngaphandle kokuhamba okungazelelwe, ibuyela kancane endaweni yayo yasekuqaleni.

© Serhii - stock.adobe.com

Izici zokubulawa

Njengoba kushiwo ngaphambili, "ikhoneni" nokusetshenziswa kwemigoqo yezindonga yenziwa ngokususelwa ekucushweni kwayo: imishayo, ibha evundlile noma umugqa wesitebhisi. Ukuze uqeqeshelwe imigoqo engalingani, udinga ukuba nezingalo eziqinile ezingakwazi ukuxhasa isisindo somzimba wakho isikhathi esithile. Umsebenzi oyinhloko wenziwa ngamathumbu angaphansi namathanga aphezulu. Ngokwengeziwe, ama-biceps nama-triceps afakiwe. Ekuvivinyweni kokuqala, kuvunyelwe ukuphakamisa imilenze endaweni egobile.

Amaphutha ajwayelekile

1. Isikhundla emuva. Ingemuva kufanele licindezelwe ngokuqinile odongeni. Akwamukelekile ukugoba ngemuva. Lokhu kungaholela ekulimaleni.
   
2. Ukunyakaza okuyisisekelo. Lapho uphakamisa imilenze, umzamo wenziwa yimisipha yesisu, hhayi ukunyakaza okusontayo komhlane ongezansi.

"Ikhona" kubha evundlile

Lolu hlobo lokuzivocavoca "ekhoneni" lomshini wokunyathelisa lwenziwa endaweni yokulenga ezingalweni eziqondile kubha evundlile. Lokhu yikho okunzima kakhulu kuzo zonke izinhlobo zesithathu ezethulwe kulokho okubhaliwe, ngoba kubandakanya inani eliphezulu lemisipha futhi kudinga ukulungiselela okuhle kumsubathi. Imilenze eqondile iphakanyiswa ifane nephansi futhi ilungiselelwe isikhathi esiphezulu somgijimi. Ngakho-ke, umthwalo omkhulu uwela ezicutshini ze-rectus ne-oblique zomshini, ngokungaqondile ebusweni bengaphambili lethanga.

Inqubo yokwenza

1. Isikhundla sokuqala silenga izingalo eziqondile kubha evundlile. Ukubamba kuhlukaniswe ububanzi behlombe.
2. Isisu siyadonswa. Ngemuva kuqondile.
3. Imilenze eqondile inyuka iye ku-engela engu-90 degree noma ngaphansi kancane.
4. Imilenze ephakanyisiwe igcinwa inganyakazi.

Izici zokubulawa

Ekuqaleni, abaqalayo bangenza ukuvivinya umzimba ngokumane baphakamise futhi behlise imilenze yabo kancane, ngaphandle kokubambezeleka ku-L-position. Ukwenza umsebenzi ube nzima, abagijimi abangochwepheshe, lapho bebambe imilenze yabo endaweni ephezulu, bachaza izibalo ezisemoyeni ngezinzwane zabo. Lokhu kukuvumela ukuthi usebenze kahle ngokwengeziwe imisipha ye-oblique.

Futhi, ukwandisa umthwalo emilenzeni, kunconywa ukuthi unamathisele izinsimbi, noma ucele osebenza naye ejimini ukuthi ayicindezele kancane imilenze evela phezulu. Abasubathi abanesipiliyoni bangenza izivivinyo ezimbili kokukodwa: jikisa umshini bese udonsela izingalo ku-L-position.

Amaphutha ajwayelekile

Ukunakwa! Izintambo noma izingwegwe zingasetshenziswa ukubamba ngokuphepha izandla.

Njengebhonasi, sincoma ukubukela izivivinyo ezinhle kakhulu ze-abs zabaqalayo kuvidiyo, okuzosiza ukukhulisa umphumela wekhoneni ngezikhathi ezithile!

Inzuzo enkulu yokuzivocavoca ekhoneni lesisu yikhono lokuthuthukisa ukukhuthazela kwesisu futhi ufunde ukusebenza ngesisindo sakho. Ukuzivocavoca okunjalo kubhekwa njengokuzuzisa ngokupompa imisipha eqondile, etshekile nengezansi kwesisu.

Kungcono ukunikeza umthwalo omile ekugcineni kokuzivocavoca ukukhathala ngokuphelele imisipha. Abasubathi abanolwazi kuphela abangavivinya ikhwalithi ephezulu ngemilenze eqondile. Ukuqeqeshwa okufanele kwemisipha yesisu nokwandisa amandla engalo kuzosiza abaqalayo ukuba bawazi lo msebenzi ngokuhamba kwesikhathi.