Xa siye saya kwindawo yokuzivocavoca, kufuneka sinikele ingqalelo ngakumbi kuqeqesho lomqolo, kuba ubungakanani bomzimba obugqibeleleyo busekelwe kuphuhliso olulungelelanisiweyo lwamaqela ahlukeneyo emisipha kumzimba wonke, ngoko ke, endaweni yokugxila kwiindawo ezikuyo. ngokulula okanye esikuthandayo, kufuneka sigxininise kwiindawo ezinzima kakhulu kunye neendawo esingazithandiyo.
Kuqeqesho lwangasemva, ezona mithambo zixhaphakileyo sizenzayo, ngaphandle kokutsalwa, kukutsalwa kunye nokuzilolonga, esihlala sicinga ukuba kunokwenziwa kuphela kwindawo yokuzivocavoca, ekhaya, eyona nto unokuyenza kukusebenzisa iidumbbells. yokubheqa.Ewe, ukubheqa ekhaya akuzivuseleli ngokupheleleyo izihlunu zakho zomqolo.
Kodwa ngeli xesha, sinolunye ukhetho, olukukusebenzisa ibhendi yokuxhathisa endaweni yeedumbbells, kwaye nje ukuba sigcina iibhendi zokumelana, sinokwenza zonke iintlobo zokutsalwa phantsi kunye nokubheqa, kulula kakhulu kwaye kulula. , kwaye sinokuhlengahlengisa ukuxhathisa kweband ukumelanaukuhlangabezana neenjongo zabo.
Ke, nalu uluhlu lwemithambo yomqolo esiyenzileyo ekhaya ngamabhendi oxhathiso.Senze ngelixa siziqhelanisa neziseko ukwenzela ukuba sizenze ekhaya, ukwenzela ukuba umthambo wabo osebenzayo kwimisipha yangemva, uphucule ukungahambi kakuhle, kunye nokufezekisa imisipha okanye ukubumba injongo.
Inyathelo loku-1: Ibhendi yokuxhathisa ngengalo enye iPhezulu Ukutsalela phantsi
Beka ibhendi yokuchasa kwindawo ephezulu.Yima ujongene nebhendi yokumelana kwaye ulungelelanise umgama phakathi komzimba wakho kunye nebhendi yokumelana.Yandisa iinyawo zakho kancinci, goba amadolo akho kancinci, gcina umqolo wakho uthe tye, kwaye uqinise umbindi wakho.
Ngengalo enye ijonge phezulu, bamba elinye icala lebhendi yoxhathiso ukugcina umzimba wakho uzinzile.Umva unyanzela ingalo ukuba igobe ingqiniba kwaye iyitsalele esifubeni.
I-apex iyanqumama, ikhontrakthi yesihlunu sangasemva, emva koko ilawula isantya ngokucothayo ukucutha umkhombandlela obuyela umva, kubangela ukuba umsipha ongasemva ufumane ukwandiswa okupheleleyo.
Isenzo sesi-2: ukubheqa kunye nebhanti yokumelana kwindawo ehleliyo
Isikhundla sokuhlala, imilenze iqonde phambili, iinyawo phakathi kwebhendi yokumelana, umva ngokuthe tye kwaye ngasemva kancinci, ukuqinisa i-core, iingalo ziqonde phambili, zibambe zombini iziphelo zebhendi yokumelana.
Gcina umzimba wakho uzinzile, gcina umqolo wakho uthe tye, kwaye usebenzise umva wakho ukutsala iingalo zakho kwicala lesisu sakho ngokugoba iingqiniba zakho.
I-apex inqumama, ikhontrakthi yesihlunu sangasemva, emva koko ilawula isantya sokubuyisela ngokukhawuleza, ibangela ukuba i-back muscle ifumane ukwandiswa okupheleleyo.
Inyathelo lesiThathu: Ibhanti yolulo yolula
Yima imilenze yakho ibe mxinwa kancinane kunobubanzi bamagxa ngokuhlukana.Beka iinyawo zakho phakathi kwebhendi yokumelana.
Goba iingqiniba zakho.Bamba zombini iziphelo zebhendi yokumelana nezandla zakho.Gcina umva wakho ngokuthe tye, uqine kakhulu, kwaye ugobe umlenze wakho phambili kude kube yilapho umzimba wakho ophezulu uphantse ufana nomhlaba kwaye uzive utsalwa emva kwamathanga akho.
Misa kwincopho, izithende phantsi, izinqe zibambene, izinqe zityhala phambili, kwaye ume nkqo.
Isenzo sesi-4: UkuRhwa kweBhanti emileyo
Khusela enye isiphelo sebhendi yokumelana nenqanaba lesifuba, yima ujongene nebhendi yokumelana, umva ngokuthe tye, ingundoqo igxininiswe, iingalo ziqonde phambili, izandla zibambe enye isiphelo sebhendi yokumelana.Ukugcina umzimba wakho uzinzile, sebenzisa umva wakho ukutsala iingalo zakho. kwicala lesifuba sakho ngokugoba iingqiniba zakho.
I-apex inqumama idibanisa isihlunu sangasemva, emva koko ilawula isantya sokubuyisela ngokucothayo.
Inyathelo lesiHlanu: Ibhanti yokolula ingalo enye ethe tye ingalo yala phantsi
Gxininisa ibhendi yokuxhathisa kwindawo ephakamileyo, yima ujongene nebhendi yokumelana, imilenze ihlukane kancinane, amadolo agobile, umva ngokuthe tye, ugobe phambili.
Gcina umzimba wakho uzinzile, gcina iingalo zakho zithe tye, kwaye usebenzise umva wakho ukutsalela iingalo zakho emilenzeni yakho.
I-apex inqumama kancinci, ukucutheka kwezihlunu zangasemva, emva koko isantya sincitshiswe ngokucothayo, sibangela ukuba umsipha ongasemva ufumane ukwandiswa okupheleleyo.
Ixesha lokuposa: Aug-08-2022