Ukwakhiwa komzimba okusemqoka kungenziwa ngezivivinyo ezihlukahlukene eziyisisekelo zomzimba , kepha uma udinga ukugqugquzela okuncane noma imibono embalwa nje, lokhu kukhetha ukukhethwa kwemishini kungakusiza ukwakha amandla amakhulu.
Umuthi obhekene nemithi unganikeza izinhlobo ezihlukahlukene zokusebenza kwamandla omzimba njenge- oblique twist ehlezi . Imithi yezokwelapha ivela ngobukhulu obuhlukahlukene, izisindo, nokusika futhi ingasetshenziswa yodwa noma nomlingani ukuze usebenzise ngokugcwele umzimba wakho nomzimba ophezulu. Ukuze ugweme ukulimala okukhulu ngenkathi usebenzisa ibhola lemithi, kungumqondo omuhle ukuthola imfundo evela encwadini, ividiyo noma umqeqeshi wakho ngaphambi kokuba uqale ukuphonsa lezi zilo nxazonke.
Umsebenzi we-Kettlebell wenza ukubuyela emuva ngemiphumela emihle. I-Kettlebells yi-bowling ball-sizezed cast iron weights enesibambo esiphezulu phezulu esiza ngezisindo nobukhulu obuhlukahlukene. Ukusebenzisa i-kettlebell ngokufanele kudinga umgijimi ukuthi ahlanganyele umgomo wakhe kuqala. Ukuphakamisa nokushukumisa amabutho e-kettlebell wonke umzimba ukuba usebenze ngokubambisana okwenza ngcono kokubili amandla nokuzinza. Umsebenzi we-Kettlebell uhlanganisa amaqembu amaningi we-muscle ngesikhathi esisodwa. Ngale ndlela, kuyindlela enhle yokuthola umzimba wonke isikhathi esifushane. Njengombhobho wezokwelapha, kulula ukulimala usebenzisa lezi zindwangu ngesimo esibi, ngakho-ke kungcono ukuthola imfundo ethile yekhwalithi ngaphambi kokuba uqale ukusebenza kwe-kettlebell.
Ukusebenza kweSihlalo kaKaputeni (ukuphakamisa umlenze oqondile), ngokusho kocwaningo , kwesinye sezivivinyo ezingcono kakhulu zesisu se-rectus abdominus. Ngeshwa, ukwenza lokhu ukujwayela kahle udinge kakhulu imishini yokuzivocavoca ebizwa ngokuthi umshini wokukhulisa umlenze oqondile. Lokhu ukuphikisana okukhulu kunalokho akuyona into abantu abaningi abathengayo ekuzivocavoca kwabo ekhaya , kodwa uma ungakwazi ukukhokhela eyodwa futhi ube nesikhala, kuyindlela enhle yokuthola ukusebenza kokugcina.
I-bar yokuhlunga ingenye yezingcezu zokuzivocavoca ezingakunaki kakhulu ukwakha amandla amakhulu ekor. Ukwenza umshini wokuzivocavoca olula kwakha umzimba ophezulu, emuva, kanye namandla. I-Chin up bars ingaba yizicucu, izici zokuzivocavoca, mahhala, iminyango yokugcoba okuthengayo ku-intanethi noma esitolo sendawo yezemidlalo.
Uma unebhola lokuzivocavoca elijwayelekile ekhaya une mini-gym. Inombolo yokuzivocavoca (ikakhulukazi ukuvivinya kwesisu) ongayenza ngebhola lokulinganisela cishe engenamkhawulo. Thola ividiyo yokuqala ukuze uthole izinto ezisisekelo bese uhamba lapho.
Ukusebenzisa umqeqeshi weBosu Balance uhlinzekela umzimba ngokugcwele amandla, ubuciko kanye nokulinganisela okukhulu. Ungenza imikhakha eminingana eminengi yokuqiniswa komnqopho edinga ukusebenzisana nokuqeqeshwa okuzimele. Ukwengeza okuhle, okulula kunoma yisiphi isimiso sokusebenza emsebenzini.
Ukuzivocavoca kwebhayisikili , ukuzivocavoca kweplanki , kanye nokwahluka komlenze osesimweni kusezinye zezindlela ezinhle kakhulu, eziphumelela kakhulu futhi eziphumelelayo zokuqinisa nokuzwakala i-abs yakho. Ukwenza umthamo wokuzivocavoca ophezulu kuzokwenza ukwenza lezi zivivinyo zikhangise nakakhulu ngalezo zentengiso. Kungani ubeka phezu kwezinkuni ezinzima noma shag carpet?
Umshini wokugwedla uyindlela enhle yokuthola umzimba wokukhuthazela ngenkathi ugxila emandleni amakhulu. Ukuzivocavoca umzimba wonke kuyindlela eqinisekile yokwakha amandla ab.
Le ncwadi njengencazelo enkulu yimuphi umdlali noma umqeqeshi ofuna ukuthuthukisa i-midsection eqinile futhi uthole okuningi kokusebenza okusebenzayo. Le ncwadi ibonisa ukuvivinya umzimba okungama-165 futhi inikeza amathiphu wokuqeqeshwa amaningi. Amathani emifanekiso kanye nezincazelo ezicacile zendlela yokwenza ukunyakaza ngalunye.