Izindaba

Ibhola lomuthi wuhlobo lwemishini yokuzivocavoca umphakathi ongawazi kahle, kodwa ejwayele ukusetshenziswa ekuqeqesheni abasubathi bokubuyisela esimweni esihle.Ngokucwaninga okwengeziwe, abantu abaningi basebenzisa amabhola emithi ukuzivocavoca.Ezikhathini zanamuhla, ukunyakaza kokuqeqeshwa kwebhola lemithi kuye kwathuthukiswa kakhulu.Ngakho-ke uyazi ukuthi yiziphi izivivinyo ezinhlanu eziyisisekelo zebhola lemithi?Asiye emishinini yokuzivocavoca lapho ukuze sibheke!

I-Russian Spin
Yamukela indlela yokuma, inqulu iphakathi nendawo, umzimba ongaphezulu ushaya uqonde kanye nethanga libe ngamadigri angu-90, u-crus uyasukuma.Abaqalayo bangakwazi kuqala isithende phansi, ukuze babe nemisipha eyengeziwe, isithende sisuka phansi.Bamba ibhola lomuthi, bheka phambili, zungeza umzimba wakho bese ukhomba ibhola lemithi kwesokunxele nakwesokudla.

Pushup
Kuyafana nokuqeqeshwa okujwayelekile kwe-pushup, okuthambekele, izindololwane phansi, emuva nezinqe ziqondile.Omunye wabo wayephethe ibhola lomuthi.I-push-up yebhola lemithi idinga ibhalansi namandla, ngakho-ke inzima kakhulu.(Abesifazane bayelulekwa ukuba benze isethi yabayisishiyagalombili, okulandelwa ukuphumula komzuzu owodwa; Amadoda angenza isethi yokungu-10, elandelwa ukuphumula komzuzu owodwa.)

Ibhola lemithi liyasquats
Yenza ama-squats futhi uphakamise ibhola lemithi ngesikhathi esifanayo.Unganiki ikhanda lakho lapho uphakamisa ibhola lomuthi, noma lokho kuzodala ingcindezi ku-lumbar spine futhi kube lula ukulimala.Abaqalayo bangaqala babeke ibhola lomuthi esifubeni, benze i-squat enesisindo, ukuze bazinze, baqhubeke nokuphonsela inselelo phezulu.(Ukuphindaphinda okungu-10-15 kuyanconywa, kulandelwa ukuphumula komzuzu owodwa.)

Kunzima ngonyawo olulodwa
Qala umile, amadolo agobe kancane, ubambe ibhola lomuthi phambi kwesifuba sakho.Phakamisa unyawo lwakho lwesokudla emuva bese uncika uqonde phambili, ushiye unyawo lwakho lwesokunxele lumile kanye nomzimba wakho womzimba nonyawo lwesokudla kumugqa oqondile.Bese ubamba ibhola ngezandla zombili ulivumele lishaye phansi.Yima cishe imizuzwana emi-5 ngaphambi kokubuyela ekuqaleni.(Uhlangothi olunconyiwe lungenza u-10-15, bese ushintsha izinyawo.)

Ukuqeqeshwa okuhlangene kwe-Hip
Qala endaweni yokulala amadolo agobile futhi ibhola lomuthi libekwe ngaphansi kwezinyawo zakho.Ngemva kokuphakamisa unyawo lwakho lwesokunxele emuva, lulule luqonde phezulu naphansi.(Kunconywa ukuthi wenze izimpinda eziyi-10-15 ngesikhathi, bese ushintsha izinyawo.)