Ukuzivocavoca ngaphakathi kwethanga: inqubo elula, umphumela omangalisayo:

Akudingeki ukuthi, izintambo ezincane ziphupho kubo bonke abesifazane. Kodwa uma konke kungacacile ngokuzivocavoca kwezandla, izintambo, umcibisholo nangemuva, akubona bonke abazi ukuthi bahlanza kanjani ngaphakathi kwamathanga .

Noma kunjalo, kukhona ukuvivinya okuphumelelayo ngaphakathi kwethanga, okungukuthi, uma kwenziwa ngokucophelela nangokuzivocavoca njalo (ngokuphindaphindiwe izikhathi ezine ngesonto) kungenza izimangaliso nje. Lesi sihloko sinikeza uchungechunge oluthile lwezivivinyo ezisuselwa kumasu ahlukahlukene, okuvumela ukuba benze noma kuphi: emsebenzini, ekhaya, ejimini, emcimbini.

Uma uchitha usuku lonke emsebenzini, futhi ekhaya akukho indlela yokuzinika imizuzu embalwa, ungadikibali. Ukuzivocavoca okulula kwemisipha yangaphakathi yethanga, okuvela ku-ballet yesilasi, kungenziwa endaweni efanele.

Ukuzivocavoca ngaphakathi kwethanga

Yima ngokuqondile, gcina izandla zakho okhalweni lwakho, imilenze ihlangene ububanzi. Nweba unyawo lomlenze wesokunxele ngaphandle nangaphezulu. Bend umlenze kancane emadolweni. Manje thumela isisindo emlenzeni wesokudla osekela futhi uphakamise ngakwesobunxele isithende sibonakala. Gcina unyawo lwakho luphakanyisiwe kuze kube sekupheleni komsebenzi. Ungagodli emuva, gcina uqondile (khumbula izimpendulo eziqondile ngokudansa), ungafaki ikhanda lakho.

Lapho uphumelela, phakamisa umlenze wesokudla ngesithende senze phambili phambili. Zizwa kanjani ukuthi imisipha ye-adductor ye-hip isebenza kanjani? Uma uphuma, kancane kancane wehlisa umlenze wakho wesokunxele phansi, kodwa ungathinti phansi.

Yenza ukunyakaza kahle, ungasheshi. Phakamisa bese unciphisa umlenze ngamunye izikhathi ezingu-12-15. Ukushintsha imilenze, senza izindlela ezingu-2-3.

Lokhu kusebenza kusebenza kuphela ngekhono elifanele lokubulawa:

- Ingemuva iqondile, uyidonsela isisu;

- ungayikhohlisi isikhumba esibhekene nomlenze osekelayo. Ingemuva nemilenze kufanele kwenziwe umugqa oqondile;

- Uma usebenzisa, qapha ukuthi umthwalo uyingxenye yokuhlanganiswa kwe-hip kuphela.

Ngemuva kokuphela kokuvivinya ngaphakathi kwethanga , qiniseka ukuthi welula. Vuka ngokuqondile, ubeke imilenze yakho ububanzi ukuze izinyawo zakho zime phakathi, izandla zakho okhalweni lwakho. Manje yenza ukujwayelana ohlangothini. Izithende ziphansi! Kulokhu, idolo lomlenze wesokudla akufanele lihambe phezu kwezwane. Kufanele uzizwe ukuthi imisipha yangaphakathi isetjenziswa kanjani.

Izindlela zokuzivocavoca zekhanda elingaphakathi ngamagundane. Sifeza ekhaya:

1.Ama-disseries anama-dumbbells. Ukuzivocavoca okuphumelelayo kakhulu, kodwa kuphela ngokugubha okuqondile kwendlela yokubulawa.

Isikhundla sokuqala: ume ume, izinzwane zemilenze ziphelelwe ngaphandle. Dumbbell ngezinyawo zakho. Cindezela ngokuqinile, akufanele iphume.

Kancane kancane wehla kuze kube lapho amaqhamuka azohlala khona endaweni efana nephansi. Ukuhlunga imisipha yezinyathelo, futhi kancane (ungasheshi!) Phenduka.

Ukugcina umbuso wokuphefumula: ngokufakaza-ukukhipha, ukukhipha amandla - ukukhuphuka. Inombolo yezikhathi zokuhlala: izikhathi ezingu-15 ngezinga ngalinye.

Izinhlekelele. Yima iqondile, imilenze ayibubanzi. Ezandleni zezintambo ze-clamp bese uzinciphisa esihlahleni.

Ngonyawo olulodwa, yenza phambili phambili. Isisindo sihlala esibili, sisekela umlenze. Manje kancane kancane unamathele emlenzeni osekelayo, uzama ukuguqa amadolo. Beka phambili ukugoba umlenze emadolweni. Ekupheleni kwe-squat, kufanele kube eqondile (njengokungathi uhlezi esihlalweni) emadolweni.

Yebo. Uqhubekela phambili, bese-ke kulesi sikhundla, njengokungathi uhla phakathi nendawo. Ukuphakama kwesisindo kwandisa umthwalo.

Uma uphakamisa isikhundla sokuqala, sebenzisa ngokuhlanganyela kwe-hip uphinde ususe ngezinyawo.

Inqubo yokuphefumula nalesi sivivinyo ngaphakathi ngaphakathi kwethanga: yilapho uyenzayo nge-inhalation, uphumele ekuphumuleni. Yenza izinyathelo ezingu-10 zomlenze ngamunye.

Umphumela ungabonakala ezinsukwini ezimbalwa. Umjikelezo wamathanga uzoqina, uzokhula ngamandla. Uzomangala kakhulu umphumela onjalo, futhi uzofuna ukuyeka lapho.