Sanibonani bangane bami, lo ngu-tony.

Namuhla ake sikhulume ngemishini yokuzivocavoca yangaphandle.

Ngokuthuthuka okusheshayo kwempilo yedolobha, sibhekene nengcindezi eyengeziwe evela emndenini, ekufundeni, emsebenzini njalonjalo.

Ngakho-ke sivame ukukhohlwa ukugcina imizimba yethu isesimweni esinempilo, lokho kubi kakhulu.E-china, kunesisho sakudala esithiUmzimba uyinhloko-dolobha yenguquko ,ekhombisa ukubaluleka kokuqina.

Akukhona nje kuphela ukufaneleka okungakulethela umzimba oqinile nonempilo kodwa futhi kukunike nomuzwa wokuthi ungenza noma yini oyifunayo.

Ake ngikwethulele okokusebenza kokuqina kwangaphandle.

1.Ibha evundlile

Ukuzivocavoca okuvame kakhulu kubha evundlile ukudonsa.Ukudonsa kungashiwo ukuthi kuyisivivinyo sangempela samandla okuqina.Ungakwenzi

buka labo bafana abakhulu abangathola isandla esihle ejimini.Mhlawumbe abakwazi ukwenza ukudonsa, ingasaphathwa.Ake sikhulume ngezinga likankulunkulu

ukunyakaza okufana namandla engalo ephindwe kabili, ukuhamba emoyeni, isisu esizungeza ibha, okhalo oluzungeza ibha, nokudonsa ingalo eyodwa phezulu.Phikelela

ukwenza ukunyakaza kwe-bar evundlile, ungasebenzisa ngokuphumelelayo ukhalo lwakho, isisu, amahlombe, izingalo namanye amaqembu emisipha.

Ukunyakaza okwenzayo kubha evundlile kuyasebenziseka kakhulu empilweni, njengokusekelwa kwezingalo ezimbili kanye nengalo eyodwa,

isibonelo, ingasetshenziswa Ukukhuphuka ngokhalo kanye nokuguquguquka kwesisu, njll.

2.Imigoqo ehambisanayo

Ngokungeziwe kumabha ajwayelekile ahambisanayo angabonwa ezikoleni noma ezindaweni ezinkulu zokuzivocavoca zangaphandle, emphakathini, kucatshangelwa izici zokuphepha nendawo, imigoqo ehambisanayo ephindwe kabili ifakwe.Ukunyakaza kwamabha ahambisanayo kuyafana nalokho kwamabha avundlile.Kukhona izivivinyo eziningi ezicebile kakhulu.Ukuzivocavoca okuvame kakhulu kokuqina kwansuku zonke ukugoba kwengalo nokunwetshwa.Ukugoba kwengalo okujwayelekile nokunwetshwa kusebenzisa kakhulu imisipha ye-tricep ne-deltoid, kuyilapho ukugoba kwengalo ye-pectoral nokunwetshwa kuyintandokazi ye-pectoralis enkulu.Ngaphezu kwalokho, ukushwibeka kwe-double-bar support, i-double-bar forward roll, i-split-leg flip, kanye ne-parallel-bar jerk yaseRussia konke kuhamba phambili, kodwa kufanele wenze okusemandleni akho.

3.Umshini wokusonta okhalweni

Imishini yokusonta okhalweni cishe iyimishini ejwayelekile ezindaweni zomphakathi zokuqina.Okuvame kakhulu umshini wokusonta okhalweni onezindandatho ezintathu.Le mishini ibonakala iyikhehla nje lokuqaqa izicubu namathambo.Futhi ama-hips, athuthukisa amandla nokuguquguquka kwemisipha okhalweni, indlela yokusebenzisa ilula, ukumelana okukhiqizwa ngokulungisa umzimba ongaphezulu ngezandla zombili, ukuze imilenze engezansi ijikeleze kwesokunxele nakwesokudla.Lapho uguqula ukhalo, umzimba ongaphezulu kufanele uqonde, isisu esingaphansi kufanele sibe siqinile ngangokunokwenzeka, futhi imilenze kufanele iqonde noma igobe kancane.

4.Umoya ohamba emoyeni

Futhi njengemishini edingekayo yezindawo zokuqina zangaphandle, imishini yokuhamba nayo ibalulekile.Okuvame ukusetshenziswa ezindaweni zokuhlala imishini yokuhamba ngezinyawo ezimbili kanye nemishini yokuhamba ngezinyawo ezintathu.Ezimweni eziningi, asebekhulile nabantwana abancane basebenzisa kakhulu.Eqinisweni, ngiyaqonda ngempela Ngemva komsebenzi wawo, uzothola ukuthi umshini wokuhamba empeleni uyisinqumo esihle sokuqeqeshwa okuyisisekelo njengepulangwe elilengayo, ukuphakamisa i-hip kanye nokudonsa kwesisu, nokugijima kwentaba.

5.I-Rib Ladder

Uhlaka lwezimbambo ngokuvamile luba nehlombe elilodwa namahlombe amabili.Ngokufana nemigoqo engalingani, iyimishini yokufaneleka ephelele engathuthukisa amandla okhalo nesisu, ikhono lokulenga imilenze yangaphezulu, futhi ingasebenzisa ukuguquguquka nokuguquguquka kwemilenze nezitho ezingaphezulu.Kusebaningi ukuvivinya umzimba kokufaneleka kwe-rib bar, njengokukhuphuka ngezingalo, ama-sit-ups alengayo, ukucindezelwa kwemilenze, ukukhahlela okulengayo, imilenze elengayo, nokusquatting kwe-rib bar, njll. Ngokujwayelekile ifanele abantu abasha ukuyisebenzisa.

6.Isitebhisi esingaphezulu

Abangane abaye babamba iqhaza kuma-Spartan Warriors kufanele bazi ukuthi kunezinga elibizwa ngokuthi i-Tarzan, okuwukusebenzisa amandla okushwibeka komzimba nezingalo ukuze kudlule izithiyo, futhi imishini yesitebhisi yangaphandle empeleni iyisimiso esisetshenziswa uTarzan.I-Da's Orang Taishan inamakholomu aminyene kanye nezikhala zamakholomu ezibanzi, okwenza kube nzima kakhulu ukubekela inselele, kuyilapho iladi liyithuluzi lokuzivivinya elinobunzima obuphansi kakhulu.

Ngaphezu kokwenza ukulengiswa phambili kwe-"Tarzan of the Great Ape", usebenzisa iladi, ungenza futhi ukudonsa, ukulengisa ama-hip lifts, ukulenga ama-crunches wesisu nokunye ukunyakaza okufana ne-bar evundlile, enhle kakhulu ekuzilolongeni. zezingalo, amahlombe, ukhalo nesisu kanye namanye amandla.Umphumela.

7.I-Taichi Spinner

I-Tai Chi spinner nayo iwuhlobo lwemishini yokuqina evamile emphakathini.Ngokuvamile, isondo elikhulu elinezikhundla ezimbili, empeleni okuyisondo le-Tai Chi elinesibambo.Umgijimi omkhulu angakwazi ukuthuthukisa amandla nokunwebeka kwemisipha yebhande lehlombe, athuthukise ukuguquguquka nokuguquguquka kokuhlanganiswa kwehlombe, futhi kufanelekile kubantu abanamahlombe aqinile, okuzuzisa ukuvuselela ukuhlukumezeka kwehlombe.Ngesikhathi sokusetshenziswa, ukubamba isibambo sesondo ngezandla zombili bese usiphendulela ngokwewashi noma ngokuphambene newashi ngesikhathi esifanayo akukwazi nje ukusebenzisa ikhono lokucabanga kodwa futhi kuthuthukise ukuguquguquka kwezandla nezinyawo, okuthandwa kakhulu asebekhulile.

8.I-massager okhalweni nangemuva

Kwezinye izindawo zokufaneleka kwangaphandle, kufanele ngezinye izikhathi ubone le massager eqondile yangemuva.Akuyona into esetshenziswa kakhulu yokuzivocavoca njengoba iyithuluzi lokwelapha ngokomzimba, elisetshenziswa kakhulu ukukhulula ukhalo nokukhathala emuva.Uma usebenzisa i-massager yangemuva, ukhalo kufanele lube seduze nekholomu yokubhucunga, ubambe indawo yokuphumula ngezandla zombili, udonse ikholomu yokubhucunga uyinyuse phezulu naphansi noma uhambise umzimba kwesokunxele bese u-ri.ght.

9.Uhlaka olungaphezulu lwesitho

Kukhona nomshini onezibambo ezimbili ohlangothini ngalunye kanye neketango noma i-shaft yokuxhuma engakwazi ukudonsa kwesokunxele nakwesokudla.Kubizwa ngokuthi ugandaganda ongaphezulu noma uhlaka olunezimo ezimbili zokudonsa phezulu.Ngokuyinhloko isebenzisa amandla ayo ukulwa nokuthuthukisa ukuhamba kwamahlombe.Kubasebenzi bokuqina abajwayelekile, ivocavoca ikakhulukazi imisipha yehlombe, isihlakala, ingalo nezinye izingxenye, ithuthukisa ukuguquguquka kwemisipha nemigqa ezungeze ilunga lehlombe, futhi inomphumela omuhle wokululama ekungasebenzini kahle kwamalunga ehlombe kanye nokulimala okudala, okulungele iziguli namaqabane asebekhulile..Kodwa ungakwazi futhi ukubekela inselele amasu anzima, njengokudonsa umlenze oqondile noma ukukhahlela okulenga ngokulawula ibhalansi yakho nhlangothi zombili.

10.Umshini we-elliptical

Isici esikhulu kunazo zonke somshini we-elliptical ukuthi akukho iphuzu lokugxila ekuhlanganyeleni kwamadolo lapho umzimba womuntu usebenzisa ukuzivocavoca.Ukusebenzisa umshini we-elliptical ukuvivinya umzimba akukwazi nje ukuvimbela, ukunciphisa nokukhulula i-spondylosis yomlomo wesibeletho, ihlombe elifriziwe kanye nobuhlungu obungenhla emuva, kodwa futhi ugweme amandla omthelela akhiqizwa ngesikhathi sokugijima, ukuvikela kangcono amalunga, futhi ngaleyo ndlela abe nesici sokuphepha esingcono.Umshini we-elliptical ungasebenzisa futhi ukhuthaze ukulawulwa kwe-nerve ye-sciatic, uthuthukise ukukhuthazela namandla emisipha okhalweni, futhi ukhuthaze izinqe, amathanga, ukhalo oluseceleni kanye nesisu esiphansi ukuze uzuze umphumela wokudweba umzimba.

Mngane wami,Ukuze uphile impilo enempilo nejabulisayo, ungakhohlwa ukuzivocavoca noma umatasa ekwenzeni okuthile okubalulekile, ngoba akukho okubalulekile ngaphandle kwempilo yakho.

Lezi ziyingxenye yomkhiqizo wethu, uma udinga ulwazi olwengeziwe, sicela usithumele umlayezo kanye nemibuzo.

Ilinde izindaba zakho ezinhle!