Ukugcwaliswa okwakhelwe ngaphakathi: Isakagi lokuzivocavoca linesaka encane eyakhelwe ngaphakathi enesisindo esishintshashintshayo, i-ore yekhwalithi ephezulu nebhola lensimbi eligcwele amasaka amancane, izinsimbi eziphikisayo zesayensi, ezemidlalo nezesekeli zokuphepha.
Ikhwalithi ephezulu: Ubuso busongwe ngesikhumba esijiyile. Ngeke ilimale noma idabuke lapho idonswa, iyatholakala futhi ihlala isikhathi eside.
Isibambo esenziwe ngabantu: ukwakhiwa kwesibambo eside okungasheleli, amandla endawo enkulu, kusiza ukunciphisa umthwalo wesundu, kukhululeke ukusebenzisa.
1. Amathuluzi wokuqeqeshwa wemisebenzi eminingi-enye indlela enhle kakhulu yezisindo zakudala namabhola emithi. Okukhethwa kukho okungcono kakhulu kwama-squats, ama-deadlifts, amaphaphu phambili, ama-biceps curls nokuzivocavoca okuningi.
2. Inketho ekahle yokuqeqeshelwa ukuqinisa amandla iphakethe phakathi kwesisindo se-Olimpiki, izivivinyo zebhola lomuthi nokuqeqeshwa kokuqina kokuqina. Kuyinto efanelekayo kakhulu ekuthuthukiseni amandla, ukuzinza nokukhuthazela.
3. Izinto ezihlala isikhathi eside-Isikhwama samandla sokuqeqeshwa kwesisindo esigcwele isihlabathi senziwe ngezinto ezinamandla ze-PVC.
4.Umklamo omuhle-owenzelwe ngokukhethekile induduzo nokuqina, ulungele kakhulu abaqalayo nokuzivocavoca okuthuthukile.
Amaphakethe wamandla asetshenziswa kakhulu ngabasubathi nochwepheshe emikhakheni ehlukahlukene yezemidlalo emisebenzini ehlukahlukene yokuzivocavoca, kufaka phakathi ukubulawa kwabantu, izikwati, ukuphonswa komzimba wangaphandle kanye nemiphunga. Idizayini edidiyelwe futhi ehambisanayo ikuvumela ukuthi uyisebenzise ezindaweni zamahhala. Lesi sikhwama sokuzivocavoca singavivinya imisipha, sishise amanoni, futhi sisebenze ngempumelelo izivivinyo ezinzima. Ayikwazi ukuqinisa ukubamba, kepha futhi ingakhuphula nethambo, ngoba ingakhiqiza iminyakazo eyahlukene engatholakali ngokuvivinya umzimba okuvamile kwe-aerobic. Iphakethe lethu lamandla lenziwe ngesikhumba sokufakelwa, esiqinile, esimelana nomthelela futhi esingagezeka. Ikhwalithi enhle kakhulu, ingakunika induduzo ngisho nasekuzivocavoca umzimba kanzima. Ukuhlinzeka ngemikhiqizo efanelekile eyenziwe ngokucophelela ngezinto ezisezingeni eliphakeme.
