Lapho siya ejimini ngokuqaphela, kufanele sinake kakhulu ukuqeqeshwa komhlane, ngoba isilinganiso somzimba esiphelele sisekelwe ekuthuthukisweni okuhlelekile kwamaqembu emisipha ahlukahlukene emzimbeni wonke, ngakho-ke, esikhundleni sokugxila ezindaweni ezilula noma esizithandayo, kufanele sigxile ezindaweni ezinzima kakhulu nasezindaweni esingazithandi.
Ekuqeqesheni emuva, izivivinyo ezivame kakhulu esizenzayo, ngaphandle kokudonsa, ukudonsa kanye nokuzivocavoca kokugwedla, esivame ukucabanga ukuthi kungenziwa kuphela ejimini, ekhaya, okuningi ongakwenza ukusebenzisa ama-dumbbells ukugwedla. Kunjalo, ukugwedla ekhaya akuyikhuthazi ngokugcwele imisipha yakho yangemuva.
Kodwa kuleli qophelo, sinenye inketho, okungukuthi ukusebenzisa ibhande lokumelana esikhundleni sama-dumbbells, futhi inqobo nje uma sigcina amabhande okumelana esendaweni, singenza zonke izinhlobo zokudonsa phansi nokugwedla, kulula kakhulu futhi kulula, futhi singakwazi futhi ukulungisa ukumelana kwe-ibhande lokumelanaukuhlangabezana nezinhloso zabo.
Ngakho-ke, nalu uhlu lokuzivocavoca emuva esikwenze ekhaya ngamabhendi okumelana. Sazenza ngenkathi sizijwayeza izinto eziyisisekelo ukuze sikwazi ukuzenza ekhaya, ukuze ukuzivocavoca kwabo okuphumelelayo emisipha yangemuva, kuthuthukise ukuma okungahambi kahle, nokufeza imisipha noma ukubumba umgomo.
Isenzo 1: Ibhendi yokumelana ne-Single Arm High Ukudonsela phansi
Misa ibhande lokumelana endaweni ephezulu. Yima ubheke ibhande lokumelana futhi ulungise ibanga phakathi komzimba wakho nebhande lokumelana. Gcoba izinyawo zakho ngokuhlukana kancane, gobisa amadolo akho kancane, gcina umhlane wakho uqondile, bese uqinisa umgogodla wakho.
Ngengalo eyodwa iqonde phezulu, bamba enye ingxenye yebhande lokumelana ukuze ugcine umzimba wakho uzinzile. Ingemuva liphoqa ingalo ukuthi igobise indololwane bese iyidonsela esifubeni.
I-apex iyama, ifinyeza umsipha wangemuva, bese ilawula isivinini kancane kancane ukuncishiswa kwesikhombisi-ndlela esihlehlayo, kubangela umsipha ongemuva ukuthi uthole isandiso esiphelele.
Isenzo sesi-2: ukugwedla ngebhande lokumelana endaweni yokuhlala
Isikhundla sokuhlala, imilenze iqonde phambili, izinyawo phakathi kwebhande lokumelana, emuva iqonde futhi kancane emuva, ukuqina komgogodla, izingalo ziqonde phambili, zibambe zombili iziphetho zebhande lokumelana.
Gcina umzimba wakho uzinzile, gcina umhlane wakho uqondile, futhi usebenzise umhlane wakho ukudonsa izingalo zakho ohlangothini lwesisu sakho ngokugoba izindololwane zakho.
I-apex iyama, ifinyeza umsipha wangemuva, bese ilawula isivinini ukuze ubuyisele kancane, okwenza umsipha wangemuva uthole isandiso esigcwele.
Isenzo Sesithathu: Ukudonsa kanzima kwebhande lokwelula
Yima imilenze yakho ibe mincane kunobubanzi behlombe ngokuhlukana. Beka izinyawo zakho phakathi kwebhande lokumelana.
Gobisa izindololwane zakho. Bamba zombili iziphetho zebhande lokumelana ngezandla zakho.Gcina umhlane wakho uqondile, uqine, bese ugobisa izinqulu zakho phambili kuze kube yilapho umzimba wakho ongaphezulu ucishe ufane nomhlabathi futhi uzwe ukudonsa ngemuva kwamathanga akho.
Yima kancane phezulu, izithende phansi, izinqe ziboshiwe, izinqe ziphushele phambili, futhi zime ziqonde.
Isenzo sesi-4: Ukugwedla kwebhendi ye-Stretch emile
Vikela umkhawulo owodwa webhande lokumelana nezinga lesifuba, ume ubheke ibhande lokumelana, ubuyele emuva uqonde, umgogodla uqiniswe, izingalo ziqonde phambili, izandla zibambe enye ingxenye yebhande lokumelana.Ukugcina umzimba wakho uzinzile, sebenzisa umhlane wakho ukuze udonse izingalo zakho ohlangothini lwesifuba sakho ngokugoba izindololwane zakho.
I-apex iyama ifinyeza umsipha wangemuva, bese ilawula isivinini ukuze ubuyisele kancane.
Isenzo sesihlanu: Ibhande lokwelula ingalo eyodwa eqondile donsa phansi
Bopha ibhande lokumelana endaweni ephakeme, yima ubheke ibhande lokumelana, imilenze ihlukane kancane, amadolo agobile kancane, abuyele aqonde, agobe phambili.Ngengalo eyodwa iqonde phezulu, ubambe enye ibhande lokumelana nendololwane yakho igobe kancane.
Gcina umzimba wakho uzinzile, gcina izingalo zakho ziqondile, futhi usebenzise umhlane wakho ukudonsa izingalo zakho emilenzeni yakho.
I-apex ima kancane, ukufinyela kwemisipha yangemuva, bese isivinini sincishiswa kancane kancane, kubangela ukuba umsipha wangemuva uthole isandiso esigcwele.
Isikhathi sokuthumela: Aug-08-2022