Amaphutha ajwayelekile ekuzivocavoca umzimba endlini

Ukusetshenziswa kwemishini yokuqina yokuqina kwe-Indoor Yize ukunyakaza kulula, abantu abaningi abakabenzanga kahle, okufana nokuphonsa ibhakede lamanzi emoyeni. Ngezansi kungukunyakaza okuyisithupha okujwayelekile kokugibela.
Nawa amaphutha ayisithupha ajwayelekile ekuzivocavoca okuhlosiwe endlini! Babulale manje!
1. Ukutsheka ngokweqile komzimba ophezulu
Ukuvivinya umzimba endlini kungukuzivocavoca okuhlangene okuhlangene, kepha akufaki i-hip ehlanganisiwe. Lokho kusho ukuthi, okhalweni lwakho kufanele bahlale bekhiyiwe, futhi bavuse umzimba wakho emuva naphambili bazokhulisa ukwanda kokunyakaza, noma ngefomu elifihlekile, sebenzisa nesisindo sakho ukuze uqedele ukunyakaza, ukunciphisa umphumela.
Ithiphu ye-novice: ekuhambeni okujwayelekile, emuva emuva akubambi iqhaza ekusebenzeni ngamandla. Zizwe umuzwa wokunwebeka wemisipha yakho ephansi emuva, ekhombisa ukuthi isenzo asilungile.
Ngokuvamile, lapho wenza izivivinyo zasendlini, inqobo nje uma i-Upper Bodding Back Angle i-angle igcinwa ngaphakathi kwama-degree ayi-10, kuyisikhundla esifanele.

2. Ukungaphelele kwesenzo sesenzo
Uhla oluphelele lokunyakaza kuyadingeka ukufeza ukufejikiswa kwemisipha ephezulu futhi uzuze umphumela omuhle kakhulu wokuzivocavoca. Isisindo sokuzuza ngeke sitholakale ngezindleko zokunciphisa ibanga lokuhamba.
Lapho udonsela emuva, vumela i-elbow idonsele emuva ngangokunokwenzeka, futhi ama-scapula azophinde afinyelele isikhundla esiphezulu sokuziqhenya. Uma kungakwazi ukwenziwa, ukunciphisa amakhilogremu.

3. Ukuvikela umhlane ophansi kahle
Lapho ugibela, umgogodla kufanele agcinwe elungisiwe futhi angagonywa. Lokhu kusho ukuthi kufanele uqinise izicubu zakho eziphansi zangemuva ukuvikela umhlane wakho.

4. I-Knee Joint Lockup
Ukunwebeka ngokuphelele yomibili imilenze kungadala ingcindezi eyedlulele kumalunga amadolo, okwenza ukulimala. Imilenze yakho kufanele ilondoloze isikhundla esigoqiwe kancane futhi ihlale ilungisiwe.

I-5. Ungalokothi uguqule ukuma okuloliwe
Abantu abaningi bathanda ukwenza lokhu ngokunyakaza okukodwa okuncane, kepha ukwenza okufanayo kokuzivocavoca akuphumelelanga kakhulu.
Kufanele uzame ukubamba okubanzi, ukuze ukwazi ukuzivocavoca izicubu ze-latissimus dorsi ngempumelelo. Yenza izicubu zakho zilinganise ngokwengeziwe.
Ngaphezu kwalokho, ukubamba okuhle nokubi kungashintsha nomphumela wokuzivocavoca. Sonke siyakwazi lokho ngemuva kwesikhathi sokuzivocavoca, umzimba wakho uzongena "indawo yokududuza". Ukulungisa ukubamba kwakho kuyindlela elula yokuphuma endaweni yokunethezeka.

6. Amahlombe aphakeme kakhulu
Lapho uzivocavoca nomhlambi wasendlini, ihlombe lingashintshwa futhi.
Cindezela phansi emahlombe, futhi lesi senzo sizothola khona manjalo umuzwa ohlukile.
Hlala uqonde, unyathela phambili nge-pedal yangaphambili ngezinyawo zombili, ugobe kancane amadolo, bamba isibambo esithi "unxantathu" ngezandla ngamabutho asole, ume isikhashana, bese ulawulwa futhi ubuyise ngamandla we-latissimus dorsi muscle.