Isithombe: Abasubathi Abaziqeqesha Ndawonye Ejimini Lesimanje

Izinguqulo ezitholakalayo zalesi sithombe

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Incazelo yesithombe

Isithombe sibonisa isimo esinamandla, esinokulungiswa okuphezulu ngaphakathi kwejimu yesimanje, ekhanyiswe kahle egcizelela amandla, ukuzithiba, kanye nokubambisana kwezemidlalo. Ngaphambili, abasubathi ababili—indoda ngakwesobunxele kanye nowesifazane ngakwesokudla—bathwetshulwa bephakathi nokuphakamisa, ngamunye enza ukuzivocavoca kokuqeqesha izinsimbi okunesimo esingenaphutha. Umsubathi wesilisa wenza i-squat ngemuva kwe-barbell, i-barbell yakhe iphumule ngokuqinile emhlane wakhe ongaphezulu nasemahlombe ngenkathi ehla e-squat ejulile, elawulwayo. Ukuma kwakhe kuqondile, izindololwane zigobile kancane emuva ukuze kuqiniswe i-bar, futhi ukubukeka kwakhe kugxile kakhulu, okubonisa ukugxila nokuphefumula okulawulwayo ngaphansi komthwalo osindayo. Ugqoke i-top emnyama engenamikhono kanye namabhulukwe amafushane amnyama, eveza ama-quadriceps acacile, amathole, kanye nemisipha yengalo ekhazimula kancane ngaphansi kokukhanya kwejimu.

Eceleni kwakhe, umsubathi wesifazane wenza i-barbell deadlift. Ubekwe kancane phambi kwendoda, egobile ezinqeni enomgogodla oyisicaba, ongathathi hlangothi, ebambe i-bar ngaphandle nje kwamadolo akhe. Amahlombe akhe adonswe emuva futhi amehlo akhe agxile phambili, ekhombisa ukuzimisela nokuzethemba. Ugqoke i-sports bra emnyama efanelekile kanye nama-leggings ampunga amnyama ahlanganisa ukwakheka kwemisipha yakhe, egqamisa imilenze enamandla, amahlombe, namahlombe. Izinwele zakhe ezimhlophe zidonswe emuva zibe yi-ponytail esebenzayo, zigcina ubuso bakhe bucacile njengoba egxile ekuphakamiseni.

Indawo ezungezile iqinisa umuzwa wobungcweti nowesimanje wejimu. Amafasitela amakhulu asuka phansi kuya ophahleni agcwalisa isikhala ngokukhanya kwemvelo, okudala umoya okhanyayo nonamandla. Ukubonakaliswa kwemishini nezibani kubonakala ezindongeni ezibukwayo, okwengeza ukujula endaweni. Ngemuva kwabadlali, ama-dumbbell racks ahlelwe kahle, ama-squat racks, kanye nohlaka lokusekela insimbi kwakha isizinda sezimboni esakhiwe kahle, esinensimbi emnyama engacwebezeli kanye nophansi olufakwe irabha olunikela ekubukekeni okuhlanzekile, okuphezulu.

Ukwakheka kuzwakala kulinganisela futhi kunenhloso: bobabili abasubathi bahlelwe ngezinga elifanayo, okuqinisa ukulingana ngokubonakalayo kanye nokusebenza ngokubambisana. Umzamo wabo ohambisanayo—nakuba benza ukuphakamisa okuhlukile—uphakamisa iseshini yokuqeqesha eyabiwe noma ukuzivocavoca komlingani, okufanekisela ukugqugquzelwa kanye nokusekelana. Ukujula okungajulile kwensimu kufiphaza imishini yangemuva, kugcine ukunaka kombukeli kubasubathi kanye nomzamo wabo womzimba. Sekukonke, isithombe siveza izingqikithi zokuzinikela, amandla omzimba, isiko lokufaneleka kwesimanje, kanye nokuphishekela ukusebenza kahle endaweni yokuzivocavoca ephezulu.

Isithombe sihlobene: Kungani ukuqeqeshwa kwamandla kubalulekile empilweni yakho