Ukuzivocavoca okusebenzayo okungu-9 nokuthi ungenza kanjani

-Delile

• 1. Isikwele
• 2. Jika uhlangothi olulodwa ne UKettlebell
• 3. Intuthuko ephezulu
• 4. I-Surfboard
• 5. Ukuzulazula ngentambo yasolwandle
• 6. Uhlangothi olulodwa luqinile
• 7. AmaBurpees
• 8. I-TRX triceps
• 9. Isisu

Ukuzivocavoca okusebenzayo yilawo asebenza yonke imisipha ngasikhathi sinye, ngokuhlukile kunalokho okwenzeka ekwakheni umzimba, lapho amaqembu emisipha esetshenzelwa yedwa. Ngakho-ke, ukuzivocavoca okusebenzayo kuthuthukisa ukuqwashisa komzimba, ukusebenzisana kwezimoto, ubugagu, ibhalansi namandla emisipha.

Ukuqeqeshwa okusebenzayo kungenziwa yibo bonke abantu, inqobo nje uma kuhambisana nochwepheshe wezokuzivocavoca umzimba. Lolu hlobo lokuqeqeshwa lunamandla futhi lubandakanya amaqembu emisipha eminingana, luthanda ukwenziwa ngcono kwesimo somzimba kanye nokwenza ngcono amandla emisipha nokubekezela. Thola ezinye izinzuzo zokuqeqeshwa okusebenzayo.

Ukuzivocavoca okusebenzayo kwenziwa ikakhulukazi kusetshenziswa isisindo somzimba uqobo, kepha izivivinyo zingenziwa kusetshenziswa ezinye izesekeli, njengezidumbuli, amabhande erabha, amapulisi, insimbi, Amabhola aseSwitzerland, phakathi kokunye, alula futhi ashibhile.

Kubalulekile ukuthi isekethe elisebenzayo linqunywe ngochwepheshe ngokuya ngezimpawu zomuntu nezinhloso zakhe. Ezinye izibonelo zokuzivocavoca okusebenzayo yilezi:

1. Isikwele

Isikwele kungukuzivocavoca okuhle hhayi nje ukuqinisa ingqikithi, kepha futhi nokusebenza izitho ezingezansi futhi kungenziwa ngokusebenzisa isisindo somzimba wakho noma ngamadombolo.

Ukuze i-squat yenziwe kahle, kubalulekile ukubeka izinyawo zakho zibheke phambili nobubanzi behlombe futhi, uma kusebenza, bamba i-dumbbell phambi komzimba wakho. Ngemuva kwalokho thinta isisu, ugobe bese ubuyela endaweni yokuqala. Lokhu kuhamba kufanele kuphindwe ngesikhathi esiboniswe ngumfundisi.

2. Jika uhlangothi olulodwa ne UKettlebell

Lokhu kuvivinya kwenziwa kusetshenziswa ifayili le- kettlebell futhi igcwalisa i-squat njengoba isiza ukuthuthukisa ukunwebeka kweqakala, idolo kanye nokhalweni.

Ukwenza lo msebenzi, udinga ukubamba kettlebell ngesandla sakho sokudla bese ugoba kancane amadolo akho. Ngemuva kwalokho, Phusha ngomzimba ukuze i- kettlebell ukuma ubude behlombe namadolo enwetshiwe, bese wehlisa i-kettlebell ngendlela efanayo.

Ngoba ukuqeqeshwa kokusebenza kunamandla, kuvame ukunconywa ukuthi nini kettlebell buyela endaweni yokuqala, umuntu uyidlulisela kolunye uhlangothi, akwazi ukusebenza izinhlangothi zombili phakathi kochungechunge olufanayo.

3. Intuthuko ephezulu

Lokhu kuvivinya umzimba kusiza ukunikeza ukuzinza emgodleni nasemahlombe futhi kungenziwa nge-dumbbell noma nge-barbell, isibonelo.

Ukwenza kwalokhu kuvivinya kulula, vele ubeke ama-dumbbells noma i-barbell ekuphakameni kwamahlombe bese ukhula ngaphezulu kwekhanda, futhi ukunyakaza kufanele kuphindwe ngesikhathi esiboniswe ngumfundisi.

4. I-Surfboard

Ibhodi liwumsebenzi omkhulu wokuqinisekisa ukuzinza kwehlombe nokuqina kwengqikithi, okuhambelana nemisipha yesifunda sesisu, se-lumbar kanye ne-pelvic esiqinisekisa ukuzinza komgogodla.

Ukwenza ibhodi, vele uxhase izandla zakho noma izindololwane namabhola ezinyawo zakho phansi futhi ugcine isikhundla sesikhathi esinconywe ngumfundisi.

5. Ukuzulazula ngentambo yasolwandle

Lokhu kuvivinya umzimba kukhuthaza ukumelana okuyisisekelo futhi kuthanda isimo somzimba, esivame ukufakwa kumasekethe asebenzayo.

Ukusetshenziswa kwentambo yasolwandle kulula, umuntu kufanele abambe imiphetho yentambo, avumelane nesisu futhi, ngamadolo abe mancane, anyuse izandla phezulu naphansi, ngokunye, ukuze kwakheke ukungahambisani.

6. Uhlangothi olulodwa luqinile

Ukuqina okungahambelani nakho kungafakwa ekuqeqesheni okusebenzayo, njengoba kukuvumela ukuthi usebenze ngemuva komlenze, ngaphezu kokusebenzisa futhi imisipha yenyonga nesisu, ngoba kuyadingeka ukuhlala uzinzile ukwenza ukunyakaza.

Lo msebenzi ungenziwa nge-dumbbell noma kettlebell, okumele ibanjwe phambi komzimba ngesandla esisodwa kuphela. Ngemuva kwalokho, umlenze uhambelana nesisindo ngesisindo kufanele sibekwe phansi bese kuthi omunye umlenze umiswe emoyeni ngesikhathi sokunyakaza, okubandakanya ukwehlisa umthwalo ngonyawo bese ubuyela endaweni yokuqala, kuba kubalulekile ukugcina umqolo wakho uqonde futhi kusebenze izicubu zakho zesisu.

Endabeni yalokhu kuvivinya umzimba, umqeqeshi angakhombisa ukufezekiswa kokuphindwaphindwa okuphezulu ngesikhathi esasungulwe kamuva akwenze ngomunye umlenze, noma angafaka okunye ukuzivocavoca okusebenzayo phakathi komlenze owodwa nomunye.

7. AmaBurpees

I-burpee ukuzivocavoca okulula futhi okuphelele okusebenza kumandla we-cardiorespiratory, futhi kungafakwa ekuqeqesheni okusebenzayo ukukhulisa izinga lokushaya kwenhliziyo nokuthanda ukusetshenziswa kwe-caloric.

Ukuhamba kwe-burpee ngokuyisisekelo kuqukethe ukulala phansi nokusukuma ngokushesha. Lokho wukuthi, ukwenza ukunyakaza, umuntu kufanele aphonse izinyawo zakhe emuva ngenkathi esekela izandla phansi, ukuze alale phansi ngokuphelele. Ngemuva kwalokho, yenza ukunyakaza okuphindayo ukuze uphakamise, ngakho-ke kufanele udonse imilenze yakho bese uphakamisa phansi, wenze ukugxuma okuncane nokwelula izingalo zakho phezulu.

Kubalulekile ukuthi umuntu agcine isigqi ngenkathi kwenziwa ama-burpees, anake ikhwalithi yokuhamba.

8. I-TRX triceps

Ukwenza ukuzivocavoca nge-triceps ku-TRX kubalulekile ukulungisa i-tape ngokuya ngobunzima obukhonjiswe ngumfundisi nokubamba ithephu ngaphezu kwekhanda lakho. Ngemuva kwalokho, welula futhi uguqule izingalo zakho, wenze okuphindaphindwayo ngokuya ngomuntu.

I-TRX iyithuluzi elenza izinto ezihlukahlukene kakhulu, elingafakwa ekuqeqeshweni okusebenzayo ngezindlela eziningana, okwandisa ubunzima bokwenza ukunyakaza nokuqinisekisa izinzuzo eziningana. Bona okuningi nge-TRX.

9. Isisu

Yize iningi lokuzivocavoca okusebenzayo lisebenza esiswini, kuyathakazelisa nokwenza isisu ukuze sisebenze lesi sicubu ngendlela eqhelile. Ngakho-ke, kungakhonjiswa ngumfundisi ukuthi enze ama-lateral, supra noma ama-sit-ups aphansi ngokwenhloso yokuqeqesha.

Uhlobo olulodwa lwesisu esivame ukukhonjiswa yisisu esiphelele, lapho umuntu kufanele alale phansi futhi aguqule imilenze, ukuze amathe ezinyawo athinte noma amadolo ahlangane izinyawo zimiswe phansi . Ngemuva kwalokho, kufanele uphakamise ngokuphelele phansi futhi ulawule ukubuyela endaweni yokuqala, wenze lokhu kuhamba ngokuya ngokuya komfundisi.