Iingcebiso ngendlela engcono rock cofa.

Wonke umntu amaphupho a kumatshini omhle. Ngokuba ithetha asinamathinzi bamagxa ebanzi, esinqeni limxinwa neengalo nomelele, esifubeni kunye iityhubhu press uloliwe.

Abantu kwihlabathi jikelele benza ejimini kunye swing ucofe ngokungeyompumelelo iminyaka, yintoni imfihlo? Indlela engcono ukulanda eendaba? Kutheni uqeqesho engazisi na iziphumo ezinqwenelekayo? Malunga okusemandleni ukuze ahluze indlela eendaba, esiza kuxubusha ngayo kweli nqaku.

Hayi indlela ayinyaniso test rock cofa, ngenxa ukwakheka komzimba wethu? Khumbula, ukuba cofa iqulathe izihlunu rectus, izihlunu zangaphandle kunye osecaleni, kwaye kufuneka ukuba asasaze umthwalo kuzo zonke izihlunu mshini wakhe. amadoda Uninzi zahlukanisa ahluze nakumphezulu eendaba, ndizilibala ngokupheleleyo malunga kwisabelo esisezantsi kunye ezantsi. Indlela engcono ukukhuphela cofa ngokusekelwe ukwakheka komzimba wakho? Kufuneka ujonge ucofe yakho ukuze sinikele ingqalelo koko inxalenye ngophuhliso ngcono, oluphezulu okanye olusezansti. Ngoku sijonga imithetho ezingundoqo ukuze ahluze indlela eendaba ngcono.

1. Ukuqeqesha press ingaba ka-3 ngeveki kuphela.
2. Ngelo eendaba ukuba ukwenza imithambo-3 (inxalenye nganye press).
3. Esiyidingayo umthambo aerobic.
4. Qiniseka ukuba ukunyenyisa ekudleni kwakho.
5. Ukuba ngoko nangoko swing umzimba uphela, kunokuba cinezela ngokwahlukeneyo.

Ngoko kutheni kuphela ka-3 ngeveki? newayini yakho kufuneka kwakhona phakathi ukusebenzisa ukuba izihlunu zakho esiswini na buhlungu kwaye kwakhona baya baqeqeshe, abayi akhule. Zokuqeqesha Iiseshoni kufuneka zibanjwe imini ubuncinane 1 achache. A lot of guys wenza iimpazamo ezibalulekileyo xa Uloliwe cofa imihla ngemihla.

Ukuze bahlukane namanqatha ngesisu, ukuba ucinezele aqeqeshe ngaphezu kweenyanga ezimbini yaye abazange babone iityhubhu, oko kuthetha ukuba une amanqatha layer sakho esiswini ekhoyo. Uhlolisise nokudla lahla calories ezingeyomfuneko. Misa ukuya McDonald yaye utye ukutya fast, yeka ukutya iilekese! Yitya njengendoda ukugcina yokuphila esempilweni kwaye uya ukufezekisa iziphumo.

umzimba nokuphakamisa yenzelwe ukuba aqhumisele ngamanqatha kwemfuneko, isondlo esifanelekileyo akwanelanga ukuba ukususa amanqatha esiswini. Quka nokubaleka yayo inkqubo yoqeqesho okanye ukuqubha, ukuba gym yakho intambo jump umthambo Bikes unako ukusebenza kubo.

Le mpazamo inkulu - oku cofa uqeqesho eyahlukileyo, oko akuyi kukusa ziphumo. Wonke isigqibo ngokwayo indlela engcono ukuze ahluze kumaphephandaba, yaye ngoko ulibale ukuba ufuna ukuqeqesha ezinye izihlunu, kakhulu. Uninzi powerlifters akazange iziphithiphithi cofa, nangona iityhubhu ingumona bodybuilders ezininzi. Kufuneka wenze squats, tsala-ups kwi bar, cinezela kwesitulo, kunye deadlift, ukuze ukulayisha cinezela lakho engile ezahlukeneyo yaye uya kufumana umthwalo omkhulu. Yinto akukho mfihlakalo ukuba abantu abane xi buthathaka ephantsi banduluka, ndazikhamela.

Xa uqala ukutya kakuhle, ukuqeqesha umzimba uphela kwaye wenze umthambo aerobic, ungaqalisa cinezela uqeqesho.

Oku kulandelayo kubhaliwe imithambo kakhulu ngenxa yendimbane, kubulela kubo uya ukuphumeza iziphumo kwixesha elifutshane.

1. Leg wayiphakamisa ku vice.

Lo msebenzi ababandakanyekayo inxalenye esezantsi izihlunu zakho esisu kunye kwicala esiswini. Kufuneka bojinga tumente, iplagi zombini imilenze phambi kwakho (imilenze ungakwazi agobe emadolweni) phakamisa imilenze kuyimfuneko ukwenzela ukuba eyayingqalene emgangathweni. Akukho mfuneko ukubavusa imilenze ngentla, umthwalo kuya kwenza ukuba emva asezantsi. Yenza lo msebenzi phambi kwazo zonke ezinye, kuba izihlunu kakhulu inqanawa esiswini.

1. Ukwanda kwe umntla esitulweni wamaRoma.

isitulo yamaRoma ukho na ejimini. Hlala kuso uze ulungise eendaba, ngoko ufanele ukuyiwisa ephantsi kakhulu, kufuneka uzive izihlunu zakho isisu uze wenze kwamaxandeka le awo kangangoko kuwe. Kulo msebenzi, ebandakanya ikakhulu umbindi kunye engentla-ndaba.

1. Kumathambeka nge dumbbell.

Lo msebenzi ababandakanyekayo umbindi kumaphephandaba icala. Thatha ingalo dumbbell ekhohlo kwaye wenze tilts kwicala lasekunene, uyakwazi ukubeka isandla sakho sokunene isisu sakho ukuba izihlunu bokusebenza okungcono. Xa usebenze icala elinye, umsebenzi lo wesibini. Ngokuchanekileyo athabathe ubunzima dumbbells, ungakwazi ukuqala ngo 8-10 kg.

Uqeqesho ejimini ka-3 ngeveki aze enze ezi umthambo ekupheleni ukuzilolonga ngasinye, yaye ngokuqinisekileyo uya kuba nako ukufumana iziphumo.