Wake wakhathazeka ngenkathi ugijima futhi wazicabangela wena (noma mhlawumbe ngisho nokuzwakala phezulu), "Muntu, ngifisa sengathi lokhu kwakulula!"? Yebo, ungagijima ngokunethezeka nangempumelelo ngokwenza izinto ezithile ezilula izikhathi ezimbalwa ngesonto. Zama ukungeza lezi zinyathelo eziqinisa ekusebenzeni kwakho.
1 - Superman
Ukuzivocavoca kwe-Superman (okubizwa kanjalo ngoba uzobukeka njengoSperman ohamba emoyeni) kuqinisa ingqikithi yakho yonke (izibeletho, izibilini, ezansi) ngokuzihlukanisa njengoba uphakamisa amahlombe nemilenze yakho phansi. Ukuqinisa imisipha yakho esemqoka kubalulekile kubagijimi ngoba umgogodla oqinile usiza ukuthi uhlale uqondile futhi ugcine ifomu elihle, elisebenza kahle . Ngeke ube nengozi yokuzingela njengoba uthola amandla ngesikhathi eside.
Indlela yokwenza umsebenzi wase Superman:
1. Amanga abheke phansi emgqeni bese welula izingalo zakho phambili, izintende zezandla, kanye nemilenze yakho emuva. Gcina intamo yakho endaweni engathathi hlangothi futhi ugcine izikhwama zakho zitholakale.
Phakamisa izingalo zakho, ikhanda, isifuba nemilenze njengoba uphakeme kakhulu. Ukunyakaza kuqedile uma ungeke ukwazi ukuphakamisa izingalo nemilenze yakho noma yikuphi.
3. Gcina imilenze yakho nemilenze iqonde.
4. Qala izibeletho zakho.
5. Bamba isikhundla semasekhondi angu-3-5.
6. Kanciphisa kancane izingalo nemilenze yakho esikhundleni sokuqala
7. Phinda ukuvivinya umzimba izikhathi ezingu-5-10.
2 - Iplanethi yangaphambili
Ukuzivocavoca nge-Plank kuyindlela enhle kakhulu yokuqinisa imisipha yakho yomzimba. Abagijimi abanezinhlanzi ezibuthakathaka ezisemthonjeni bavame ukuhlushwa ubuhlungu obuphansi emuva nangemva kokugijima, futhi ukwenza amapulangwe nezinye izivivinyo eziqinisa umzimba izikhathi 2-3 ngesonto kungasiza ekuvimbeleni lokho.
Nansi indlela yokwenza iplanki yangaphambili:
1. Phuma emabunzini akho futhi uqiniseke ukuthi amahlombe akho ahlotshaniswa ngokuqondile ngaphezu kwezingalo zakho. Izandla zakho zingaba isundu noma izithupha, noma yikuphi isikhundla sikhululekile.
2. Yandisa imilenze yakho emva kwakho bese uhlala ezinzwaneni zakho, njengokungathi usuzokwenza u-pushup.
3. Qinisekisa ukuthi ubambe umzimba wakho endaweni yokungathathi hlangothi futhi ugcine imisipha yakho yesisu isenzeke. Umgomo wakho kufanele kube ukuthola umugqa oqondile phakathi kwamahlombe nezinzwane zakho. Ungavumeli izinyathelo zakho noma u-butt ukuba uvuke.
4. Bamba isikhundla seplanki imizuzwana engu-30. Ungakhohlwa ukuphefumula! Philisa futhi uphume kancane kancane futhi ubambe iqhaza njengoba ubambe iplanki.
Umqali wokuqala: Uma ukuvivinya okungenhla kunzima kakhulu, zama ukunciphisa amadolo akho emhlabathini, ngakho umzimba wakho ophansi usekelwa ngamadolo akho kunokuba izinzwani zakho.
Njengoba uqina, ungangezela amanye amasekhondi angu-15 ngesikhathi sakho seplanki. Ungaphinda uphakamise unyawo lwakho imizuzwana embalwa ngesikhashana, futhi uqhubeke uphazamisa inyawo oyithathayo.
3 - Izikwele
Izikwele zihamba phambili ngokuqinisa ukugijima kwabagijimi ngoba bazosiza ukuqinisa iziqhenqo zakho, glutes, quads, hamstrings, ngisho nenhloko yakho.
Nansi indlela yokwenza isikwelethi:
1. Hlala ngezinyawo zakho ububanzi behlombe.
2. Yandisa izingalo zakho ngqo, izintende zezandla zakho zibheke phansi
3. Bhonqa amadolo bese uphonsa u-butt wakho nezintambo bese uphuma ngemuva kwakho, njengokungathi uzohlala esihlalweni.
4. Gcina isisindo sakho ezithendeni zakho bese uqinisekisa ukuthi amadolo akho awadluli ezinzwaneni zakho. Izithende zakho kufanele zihlale phansi ukuze konke ukuthutha.
5. Yehlisa umthambo wakho phansi kuze kube yilapho izithamela zakho zifana nomhlabathi. Qinisekisa ukuthi ugcina i-torso yakho iqondile ngenkathi igxuma phansi.
6. Hlanganisa imilenze yakho bese ucindezela inkinobho yakho njengoba ubuyela esimweni sokuma. Letha izingalo zakho eceleni kwakho endleleni, ugcine amahlombe akho emuva.
7. Yenza ama-3 amasethi we-15 aphinde abuyele.
4 - ama-Lunges
I-lunge phambili iwumsebenzi omkhulu wokuqinisa ama-quads akho (amathanga angaphambili) ne-glutes. Zombili imisipha isebenza kanzima ngenkathi isebenza futhi, uma ibuthakathaka, ezinye izihluthulelo zakho (njengezikhwama ze-hip yakho) kuzodingeka zisebenze kanzima kunesidingo.
Nansi indlela yokwenza i-front lunge:
1. Qala ngokuma ngezinyawo zakho ukuze uhlombe ububanzi ngaphandle, futhi izingalo zakho ezinhlangothini zakho.
2. Thatha isinyathelo esikhulu phambili, ugcine umzimba wakho ophezulu uqondile futhi uqonde ngangokunokwenzeka.
3. Hlanganisa kuze kube yilapho umkhonto wakho wangaphambili uhambelana nomhlabathi futhi amadolo akho emuva asondele phansi.
4. Womabili amadolo kufanele athambekele emazingeni angama-90. Qiniseka ukuthi idolo lakho langaphambili alidluli ezinzwaneni zakho.
5. Bheka ngqo, hhayi phansi.
6. Buyela emuva esimweni sokuma, eminye imilenze bese uphinda. Yenza izinqola ezingu-3 zezintambo ezingu-15 ohlangothini ngalunye.
Okuthuthukisiwe: Ungenza amaphaphu inselele nakakhulu ngokungeza izimbongolo zokukhanya.
Ukuqinisa Okuthuthukisayo Kuholela Abagijimi: