Sawubona bangani bami, lo nguTony.

Namuhla ake sixoxe ngemishini yokuzivocavoca yangaphandle.

Njengoba impilo yasemadolobheni ithuthuka ngokushesha, sibhekene nengcindezi eyengeziwe evela emndenini, ekufundeni, emsebenzini njalo njalo.

Ngakho-ke sivame ukukhohlwa ukugcina imizimba yethu isesimweni esihle, lokho kubi kakhulu. EShayina, kunesisho esidala esithiUmzimba uyinhloko-dolobha yenguquko , okubonisa ukubaluleka kokufaneleka komzimba.

Akukhona nje kuphela ukuthi ukuqina komzimba kungakulethela umzimba oqinile nonempilo kodwa futhi kukunikeza umuzwa wokuthi ungenza noma yini oyifunayo.

Ake ngikwethulele imishini yokuzivocavoca yangaphandle.

1.Ibha evundlile

Ukuzivocavoca okuvame kakhulu kubha evundlile yi-pull-up. I-pull-up ingashiwo ukuthi iyivivinyo langempela lamandla okuqina komzimba. Ungenzi

Bheka labo bantu abakhulu abangathola isandla esihle ejimini. Mhlawumbe abakwazi ukwenza i-pull-up, ingasaphathwa eyokuthi. Ake sixoxe ngezinga likankulunkulu

ukunyakaza okufana namandla engalo ezimbili, ukuhamba emoyeni, isisu esizungeze i-bar, okhalweni oluzungeze i-bar, kanye nokudonswa phezulu ngengalo eyodwa. Phikelela

Ngokwenza eminye imigudu yebha evundlile, ungawuvivinya kahle ukhalo lwakho, isisu, amahlombe, izingalo kanye neminye imisipha.

Ukunyakaza okwenzayo kubha evundlile kuwusizo kakhulu empilweni, njengokusekelwa kwezingalo ezimbili kanye nezingalo ezilodwa,

isibonelo, ingasetshenziswa Ukukhuphuka ngokuguquguquka kwesinqe nesisu, njll.

2.Amabha ahambisanayo

Ngaphezu kwemishayo ejwayelekile ehambisanayo engabonakala ezikoleni noma ezindaweni ezinkulu zokuzivocavoca zangaphandle, emphakathini, uma kucatshangelwa izici zokuphepha nendawo, kunemishayo eminingi ehambisanayo ephindwe kabili. Ukunyakaza kwemishayo efanayo kufana nokwemishayo evundlile. Kunezivivinyo eziningi ezicebile kakhulu. Ukuzivocavoca okuvamile kokuzivocavoca kwansuku zonke ukujiya kwengalo nokwelulwa. Ukujiya kwengalo ejwayelekile nokwelulwa kusebenzisa kakhulu imisipha ye-triceps ne-deltoid, kuyilapho ukujiya kwengalo ye-pectoral nokwelulwa kuyizinto ezithandwa kakhulu yi-pectoralis major. Ngaphezu kwalokho, ukujiya kwe-double-bar support, i-double-bar forward roll, i-split-leg flip, kanye ne-parallel-bar Russian jerk konke kuyizinyathelo ezidumile, kodwa kufanele wenze konke ongakwenza.

3. Umshini wokusonta okhalweni

Imishini yokujikisa okhalweni cishe iyimishini ejwayelekile ezindaweni zokuzivocavoca zomphakathi. Evame kakhulu umshini wokujikisa okhalweni onezindandatho ezintathu. Lo mshini ubonakala sengathi uyindoda endala nje yokuvula imisipha namathambo. Futhi izinqe, zithuthukisa amandla nokuguquguquka kwemisipha yesinqe, indlela yokusebenzisa ilula kakhulu, ukumelana okukhiqizwa ngokulungisa umzimba ongaphezulu ngezandla zombili, ukuze izitho ezingezansi zijikeleze kwesobunxele nakwesokudla. Lapho ujika isinqe, umzimba ongaphezulu kufanele uqonde, isisu esingezansi kufanele siqine ngangokunokwenzeka, futhi imilenze kufanele iqonde noma igobe kancane.

4. I-air walker

Futhi njengemishini edingekayo ezindaweni zokuzivocavoca zangaphandle, imishini yokuhamba nayo ibalulekile. Imishini yokuhamba ngezinyawo enezinsika ezimbili kanye nemishini yokuhamba ngezinyawo enezinsika ezintathu ivame ukusetshenziswa ezindaweni zokuhlala. Ezimweni eziningi, asebekhulile nezingane ezincane zisebenzisa okuningi. Eqinisweni, ngiyaqonda ngempela Ngemuva komsebenzi wayo, uzothola ukuthi umshini wokuhamba empeleni uyisinqumo esihle sokuqeqeshwa okuyisisekelo njengokulenga ipulangwe, ukuphakamisa izinqe kanye nokumunca isisu, kanye nokugijima ezintabeni.

5.Iladi Lembambo

Uhlaka lwembambo ngokuvamile lunehlombe elilodwa namahlombe amabili. Njengemigoqo engalingani, luyimishini yokuzivocavoca ephelele engathuthukisa amandla okhalweni nasesiswini, ikhono lokulenga lemilenze engenhla, futhi ingasebenzisa ukuguquguquka nokuguquguquka kwemilenze nemilenze engenhla. Kusenezivivinyo eziningi zokuzivocavoca zembambo, njengokukhuphuka ngezingalo, ukulenga ama-sit-up, ukucindezela imilenze, ukukhahlela okulenga, imilenze elenga, kanye nokugoqa i-mbambo, njll. Ngokuvamile kufanelekile kubantu abasha ukuyisebenzisa.

6.Iladi elingaphezulu

Abangane abake bahlanganyela kuma-Spartan Warriors kufanele bazi ukuthi kukhona izinga elibizwa ngeTarzan, eliwukusebenzisa amandla okujikijela umzimba nezingalo ukuze kudlule izithiyo, futhi imishini yeladi yangaphandle empeleni iyisimiso esisetshenziswa yiTarzan. I-Orang Taishan kaDa inamakholomu amakhulu kanye nesikhala esibanzi samakholomu, okwenza kube nzima kakhulu ukuyiphonsela inselelo, kuyilapho ileli liyimishini yokuzivocavoca enzima kakhulu.

Ngaphezu kokwenza ukulenga phambili kwe-“Tarzan of the Great Ape”, usebenzisa ileli, ungenza futhi ama-pull-up, ukulenga ama-hip lift, ukulenga ama-cranches esiswini kanye neminye imnyakazo efana ne-horizontal bar, okuyinto enhle kakhulu ekuzilolongeni izingalo, amahlombe, okhalweni kanye nesisu kanye neminye imisipha. Umphumela.

7.I-Taichi Spinner

I-Tai Chi spinner nayo uhlobo lwemishini yokuzivocavoca evamile emphakathini. Ngokuvamile, iyisondo elikhulu elinezikhundla ezimbili, empeleni eliyisondo le-Tai Chi elinesibambo. Umgijimi omkhulu angathuthukisa amandla nokunwebeka kwemisipha yebhande lamahlombe, athuthukise ukuguquguquka nokuguquguquka kwejoyinti lehlombe, futhi afanele abantu abanamahlombe aqinile, okuzuzisa ekuvuseleleni ukulimala kwamahlombe. Ngesikhathi sokusebenzisa, ukubamba isibambo sesondo ngezandla zombili bese usijika ngewashi noma ngokuphambene newashi ngesikhathi esifanayo akugcini nje ngokusebenzisa ikhono lokucabanga kodwa futhi kuthuthukisa ukuguquguquka kwezandla nezinyawo, okuthandwa kakhulu ngabantu asebekhulile.

8.Isihlikihli sesinqe nomhlane

Kwezinye izindawo zokuzivocavoca ngaphandle, kufanele ngezinye izikhathi ubone le massager emhlane eqondile. Akuyona kakhulu imishini yokuzivocavoca kodwa iyithuluzi lokwelapha ngokomzimba, elisetshenziswa kakhulu ukuqeda ukukhathala okhalweni nasemhlane. Uma usebenzisa i-massager emhlane, okhalweni kufanele lube seduze nekholomu yokuhlikihla, ubambe indawo yokuphumula ingalo ngezandla zombili, udonse ikholomu yokuhlikihla phezulu naphansi noma uhambise umzimba ngakwesobunxele bese u-riukukhanya.

9.Isihlalo esingaphezulu semilenze

Kukhona futhi idivayisi enezibambo ezimbili ohlangothini ngalunye kanye neketanga noma umgodi wokuxhuma ongadonswa kwesobunxele nakwesokudla. Ibizwa ngokuthi ithrakhi yezitho zangaphezulu noma uhlaka lokulinganisa olunezikhundla ezimbili. Isebenzisa kakhulu amandla ayo ukulwa ukuthuthukisa ukuhamba kwamahlombe. Kwabasebenza ngokuzivocavoca okuvamile, iqeqesha kakhulu imisipha yehlombe, isihlakala, ingalo nezinye izingxenye, ithuthukisa ukuguquguquka kwemisipha nemisipha ezungeze ijoyinti lehlombe, futhi inomphumela omuhle wokululama ekusebenzeni kabi kwamalunga ehlombe kanye nokulimala okudala, okufanele iziguli kanye nabangane asebekhulile. . Kodwa ungaphonsela inselelo amasu anzima, njengokudonsa imilenze eqondile noma ukukhahlela okulenga ngokulawula ibhalansi yakho kuzo zombili izinhlangothi.

10.Umshini we-elliptical

Isici esikhulu somshini we-elliptical ukuthi akukho ndawo yokugxila edolweni lapho umzimba womuntu ulisebenzisa ukuzivocavoca. Ukusebenzisa ukuzivocavoca komshini we-elliptical akugcini nje ngokuvimbela, ukunciphisa nokuqeda i-cervical spondylosis, ubuhlungu behlombe eliqandisiwe kanye nomhlane ongaphezulu, kodwa futhi kugweme amandla okushaya akhiqizwa ngesikhathi sokugijima, kuvikele kangcono amalunga, ngaleyo ndlela kube nesici sokuphepha esingcono. Umshini we-elliptical ungavivinya umzimba futhi uvuselele ukulawulwa kwe-sciatic nerve, uthuthukise ukukhuthazela namandla emisipha yesinqe, futhi uvuselele izinqe, amathanga, isinqe esiseceleni kanye nesisu esingezansi ukuze kufezwe umphumela wokuqopha umzimba.

Mngani wami, Ukuze uphile impilo enempilo nejabulisayo, ungakhohlwa ukuzivocavoca noma ngabe umatasa ekwenzeni into ebalulekile, ngoba akukho okubaluleke ngaphezu kwempilo yakho.

Lokhu kuyingxenye nje yomkhiqizo wethu, uma udinga ulwazi olwengeziwe, sicela usithumelele umyalezo kanye nophenyo.

Ngilinde izindaba zakho ezinhle!