Khipha ibhendi yeshubhu yokumelana enezibambo kokuthile okuvikelekile ngemuva kwakho.Bamba isibambo ngasinye bese ubamba izingalo zakho ziqonde ngo-T, izintende zibheke phambili.Yima ngonyawo olulodwa cishe unyawo phambi kolunye ukuze ukuma kwakho kuntengantenge.Yima kude ngokwanele ukuthi kunokushuba ebhendini.
Ibhande lakho leshubhu lokumelana kufanele libe ngezansi nje kwamakhwapha akho.Gqoka phansi futhi ume, ushayela umlenze owodwa emuva omunye phambili.Hambisa ngokushesha, ugcine izingalo zakho ziqondile namahlombe akhululekile.Kufanele uzwe lokhu kuma-hamstrings akho, ama-glutes, nama-quads.Qedela ukuphindaphinda ngakunye ngokuma ubude, uphakamise isifuba sakho, futhi ucindezele ama-glute akho.
Donsela amadolo akho afike esifubeni sakho, akubuyisele emuva kuze kube yilapho ibhande lithambile futhi izibambo zibheke ophahleni. Lokhu kuzosebenza amahlombe akho, isifuba, umgogodla ongaphezulu, nezingalo.
Ibhande lokumelana liwucezu lweshubhu elinesibambo ekugcineni ngalunye, ngakho-ke ungakwazi ukulinamathisela kokuthile futhi wenze kube nzima ukuhambisa isiphetho ngasinye.Lokho kwenza ibhendi yonke ibe nzima kakhulu ukuyihambisa.Kufana nokuthi lapho unweba kakhulu isiphethu, intwasahlobo kufanele icindezeleke ngokwengeziwe.
Yehlisa umzimba wakho ngokuguqa amadolo nezinqulu kuze kube yilapho umzimba wakho ucishe ucishe ufane naphansi—uzozwa ukushuba kwebhande.Ziphushe bese uyaphinda.
KUFANELE UWEKE KUPHI AMABHANDE AKHO OKUMELANA?
Gqoka phansi, ugcine i-torso yakho imile ngangokunokwenzeka.Ibhande leshubhu lokumelana lizokudonsela emuva futhi izithende zakho zizokhuphuka zisuka phansi, kodwa ungakhathazeki, ngeke zikhuphuke kakhulu.Njengoba ubuya, cindezela ama-glutes akho.Uma usebenzisa ibhendi yeshubhu elisindayo, hlala endaweni ye-squat bese ubamba imizuzwana emine.Phinda izinyathelo 3 no-4 izikhathi eziningana.
Kuthiwani uma nginokulimala/isimo esingivimbela ukuthi ngiqedele izivivinyo?
Uma ungaqiniseki ngokuthi ungakwazi yini ukujima noma cha, xhumana nodokotela wakho, umelaphi womzimba, noma abanye abahlinzeki bezempilo abanelayisensi.Uma unemibuzo mayelana nokuzivocavoca ngokwako, zizwe ukhululekile ukushiya amazwana.
UMZIMBA WOKUQEQESHA
Ngincoma ukwenza umsebenzi ngamunye ohlelweni kabili.
Isikhathi sokuthumela: Aug-01-2022