Zizwe ukushisa ngenkathi wakha amandla nokukhuthazela
Lokhu kufinyeleleka ekuqhubeni isimiso sokujikeleza kwesifunda kungakunikeza umzimba ogcwele umzimba owenza inhliziyo yakho ikhule futhi imisipha yakho ivutha. Uzodinga isikhala esincane, izibhamu ezimbalwa, ibhola lokuzivocavoca, ibha yokubhoboza, ne-timer.
Qala ngemfudumalo emfushane, bese wenza izikhathi ezingu-60 zesivivinyo ngasinye ngesigamu se-10-yesibili sokuguqula ekusebenzeni okulandelayo. Hlela ukuqeqeshwa kwamaminithi angu-20 wabaqalayo, bese uyiphakamisa imizuzu engama-30 noma ngaphezulu uma uthola ngaphezulu.
Ukuze ube nesifiso esikhulu, engeza uhlangothi lwe-30 kuya kwezingama-60 lwesibili lwezintambo zezintambo phakathi kokuzivocavoca ngalunye futhi uzokugcina izinga lokushaya kwenhliziyo liphakamisa isikhathi sonke futhi kukhulise ukukhuthazela kwakho.
Qedela ngeseshini esihle se- foam roller session , futhi uzoba nokuzivocavoca okuphelele ngesikhathi esincane.
1 - Phakamisa ibhola lokuzivocavoca
Iplanki ebhokisini lokuzivocavoca ngeke nje lize umzimba wakho uqhubeke nempi, kodwa u-o'll uzosebenza imisipha yakho eyinhloko futhi wakhe isisekelo sokuzinza. Ungayigcina ngokuyisisekelo ngokubamba isikhundla esisodwa, noma ukwenza kube nzima nakakhulu ngokwenza imibuthano encane ejikelezayo, ujikelezisa ngakwesobunxele nangakwesokudla, noma uqhubekela phambili nangemuva. Ukuze wenze kube lula, ungasakaza izinyawo zakho ngokubanzi, futhi wenze kube yinselele nakakhulu, hambisa izinyawo zakho ndawonye noma uzame unyawo ngalunye.
2 - Thinta u-Ups
I-pull up ingumsizi omkhulu ku-push up. Yakha imisipha yokubuyisela emuva nengalo, futhi ukuhluka okumbalwa kungakusiza ukuthi uhlanganyele nomgomo. Kwabaqalayo, qala ngosizo oluyisisekelo lokusebenzisa i-hang (isihlalo noma ibhande ukuze ufike phezulu) bese uzama ukugcina i-chin yakho engozini isikhathi eside ngangokunokwenzeka futhi uzenze kancane kancane ukuqala amandla wokwakha.
Njengoba uthola amandla, ungashintsha indawo yakho yesandla kusuka ebanzi kuze kube mncane, futhi ubambe isandla kusuka kusiqhwaga ukuya ngaphansi kwesibindi.
3 - Ibhokisi liyaphuma
Lokhu kuyisisindo esiphezulu sokudinga ukuqina nokubambisana. Abaqalayo kufanele baqale ngebhokisi eliphansi kakhulu, noma i-squat eyisisekelo iqhuma ngaphandle kwebhokisi ukuvimbela ukuphosa. Njengoba uthola ngokwengeziwe futhi ukhululekile, phakamisa ukuphakama kwebhokisi, futhi ushintshe ijubane lokuhamba kwakho. Ungagxuma phezulu, bese wehla bese uphinda. Noma ungagxuma phezulu, uphinde ubuyele emhlabathini bese uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uhambe. Konke kuxhomeke ekwenzeni kwakho, ngakho yenza lokho okukusebenzelayo. Intuthuko ngokuhamba kwesikhathi.
4 - Izintambo zaseLat
Ingalo eyodwa imile umugqa wecala kuyindlela elula yokuhlukanisa amakhiwane futhi uthole ukuqeqeshwa okuhle emuva okuhloswe emuva, amahlombe, kanye nezingalo. Ukwenza ingalo eyodwa ngesikhashana nakho kusiza okungcono ukulinganisela ohlangothini lwesokudla nolwesobunxele. Zama ukusebenzisa ijubane elifanayo futhi wenze amasekhondi angu-30 ohlangothini ngalunye phakathi nesikhathi sakho somzuzu owodwa.
5 - V ihlala
Sebenzisa i-abs neyinhloko ngalokhu okuphakanyiswa komlenze okuhlukile futhi uhlale ndawonye. Abaqalayo bangenza okuphindaphindiwe okufutshane futhi bazame ukuphakamisa nokubamba ukuze kuthinte ngokushesha. Njengoba uqina, ungazama ukubamba isikhundla eside. Ukubamba isikhundla kudinga ukulinganisela nokuzinza. Yenza ukuziphatha ukulawula ukunyakaza ngendlela ehamba kancane, eqinile futhi ugweme ukushaya noma ukuhlahlela phezulu.
6 - Iplanki yangasese
Qedela isimiso ngamapulangwe ohlangothini. Lokhu kubaluleke kakhulu njengezivivinyo ezimbili, ngoba kuzodingeka ubambe isikhundla semasekhondi angu-60 ezinhlangothini zombili. Abaqalayo bangase badinge ukuthatha ama-breaks amancane ukuze bagcwalise umzuzu wonke, kodwa njengoba uqina, ubambe isikhundla eside kuze kube yilapho ungenza imizuzwana engu-60. Ungenza futhi lokhu kube nzima ngokubamba isikhundla ngenkathi usohlangothini lwakho kunesandla sakho.