UVanessa noLauren bobabili bangabesifazane abaneminyaka engu-32 ubudala abanamazinga ahlukahlukene okuzivocavoca. UVanessa, onesisindo esingamakhilogremu angu-124, wake waphakamisa izinsimbi kodwa uLauren, onesisindo esingamakhilogremu angu-166, akakaze ahlanganyele ekuqeqesheni amandla. Bobabili laba besifazane bayabamba iqhaza ekuhlolweni kokuqala kokufaneleka futhi bafuna iseluleko sakho ngokuqala uhlelo lokuqina kwemisipha esikhungweni sakho sokuzivocavoca. Khetha ukuhlolwa okuhlukile ukuze ulinganise amandla omzimba womuntu ngamunye. Chaza kafushane inqubo yokuhlola ngayinye. Yimaphi amaphutha avamile okufanele uwaqaphele?
KuVanessa, sizokhetha ukuba enze ukuhlolwa kokuphindaphinda okukodwa, ikakhulukazi ngokucindezela ebhentshini. Lokhu kungenxa yokuthi unolwazi ngokuphakamisa izinsimbi. Okokuqala, kufanele afudumale ngokuqedela ukuphindaphinda okumbalwa. Sizokhetha isisindo sokuqala esingu-50-70% womthamo wakhe, futhi kancane kancane sandise ukumelana ngo-2.5 kuya ku-20 kg kuze kube yilapho isihloko singakwazi ukuqedela ukuphindaphinda. Isisindo sokugcina esiphakanyisiwe kufanele sibe yi-1-RM ephelele. Iphutha elivamile esifuna ukuliqapha ukuqinisekisa ukuthi ukuphindaphinda kwenziwa ngesivinini esifanayo sokunyakaza nobubanzi bokunyakaza ukuqinisekisa ukuvumelana. Ngaphezu kwalokho, engxenyeni yokusetha, kufanele sihlole indawo ezungezile ukuze sibone ukuthi azikho yini izingozi, sibeke ibha endaweni efaneleka uVanessa ngokobude bezingalo zakhe, sisuse imigoqo yokuphepha ezinhlangothini zombili zesigxobo, siqinise izisindo ngokufanele ngamabhande okuphepha, futhi sibe nomqaphi. Kumelwe futhi siqiniseke ukuthi isisindo esiphakanyiswayo siqhubeka ngendlela efanele, ukuthi akawushayi umqulu esifubeni sakhe, ukuthi ugcina umgogodla ungashintshile, nokuthi uyaphefumula ngesikhathi sokuphakamisa. KuLauren, ngenxa yokuthi akakaze ahlanganyele ekuqeqesheni ukumelana, sizokhetha ukuhlolwa kokwesekwa kwengalo eguquguqukayo, njengoba engase angakwazi ukwenza ukuhlolwa kwe-push-up ngendlela efanele. Ukuze aqale, kufanele abe nezandla zakhe ngaphandle kwamahlombe akhe, futhi agcine umhlane nemilenze yakhe iqonde. Kumelwe anciphise umzimba wakhe kuze kube yilapho ingalo engenhla ihambisana nomhlabathi noma iqakala ligobile ngama-degree angu-90. Kumelwe asekele umzimba wakhe endaweni yokuziphakamisa kusuka emadolweni. Amanye amaphutha ajwayelekile ahlanganisa ukungaphefumuli ngesikhathi sokuhlolwa, ukuba nobubanzi obubanzi kakhulu noma obuncane kakhulu bezandla zakhe, ukungagcini umhlane nemilenze iqonde, nokungawuthobeli ngokwanele umzimba wakhe ukuze ahlolwe.