Imisebenzi esebenzayo ngokuba izo- ku ejimini

Namhlanje ngayo kusefashonini ukwenza kwezemidlalo, yaye oku akumangalisi, kuba nani omhle kwimali etsala nje kuphela ingqalelo, kodwa kwandisa nokuzixabisa. Ukukhetha elisemagqabini umzimba ukwakha na abanxibe impahla Sci. Gym - indawo apho umsebenzi kunye nokubila, kwaye kubalulekile ukuphawula ukuba amantombazana nabo baqalisa ukuba zincede zikhethe uqeqesho lokukhulisa amandla.

Zomfana - sisalathisi amandla oyindoda?

Yintoni eyona umbala umntu? Kakade ke, izandla ezinamandla. Ngoko ke abafana ukugxila ku ejimini ihlawulwe zomfana zoqeqesho. Abaninzi isabelo eli qela izihlunu ngosuku olunye ukwenza imisebenzi yayo kulo.

Uqheliso for zomfana ku ejimini athandwa kakhulu kuni yonke into eyindoda.

Yintoni na zomfana?

Zomfana - osimelela ngentonga-emile ezinkulu izo-, nto leyo ukwakweli nakumphezulu ihumerus, yaye iquka indlela emfutshane kunye intloko elide. Eyona misebenzi iphambili yale isihlunu zezi zilandelayo:

• zomfana - instep ingalo ku gqiba kunye nesihamba phezulu namasundu;
• flexes zengalo negxalaba;
• uyagoba ingalo eliphezulu.

Ngokusekelwe nemisebenzi yonke imisebenzi zomfana zisekelwe ngengalo ukugoba.

Basics zomfana Amazing

Ukuze ukhule izihlunu, oludingayo kwiseshoni nganye yoqeqesho kunokwenzakalisa. Evela kule khosi yengqesho microtrauma eholweni ngexesha recovery sene izihlunu entsha, kungoko ke ukunyuka kwezihlunu ubukhulu.

Noko ke, ukwenzakala ezikhutshwayo kuya kukhokelela ekubeni inkqubo umva, ngoko ukuqhuba yonke imihla ziphanzile.

Ngexesha uqeqesho ngokupheleleyo ukwenza imithambo 3-4 kuba izo- ku ejimini. Bez- kufuneka yenziwe malunga 8-12, yaye isondela - 3-4.

Iintlobo ukusebenza zomfana

Uqheliso for zomfana ku ejimini lungahlulwa-hlulwa zibe nesizungu. Okokuqala ngokusebenzisa barbells kunye dumbbells, okwesibini - ku ejimini. Iimbaleki abanamava ziye zaphawula ukuba imisebenzi esisiseko ukukhuthaza ukukhula kwezihlunu ngcono kwaye ingqamene ukubandakanya umsebenzi kwezinye imicu. Noko ke, ukuba ufuna ukuqeqesha bicep omnye kuphela, ngoko ukuthetha, ukuba ayivalele, uhlobo lwesibini umthambo iya kwamkeleka kakhulu.

Le mithambo okuhle izo- ku ejimini emi

Ukuphakamisa zomfana Nge. Ukwenza umthambo, kufuneka ubeke ububanzi lakho iinyawo zamagxa ngaphandle, thatha ezantsi Nge ibambelele, kancinane agobe esinqeni, umzimba kufuneka igcinwe ngqo, ukwehlisa Nge esinqeni. Emva umoya, agobe iingalo, nokuvusa ibha esifubeni sakho. Ingqiniba kufuneka kwabeka emacaleni, nezihlahla atshixiwe. Phezulu kwaye wenze ngumphunga kancinci, emva ehlise Nge kwisikhundla kokuqala. Kubalulekile ukuba abo ukolula isandla ekupheleni, abagcina imimoya zomfana.

Ukuphakamisa dumbbells for zomfana. Indawo emzimbeni, njengoko kwi Kumsebenzi ongaphambili, uzithathele dumbbells kangangokuba bajongana, ukubambelela elula. Inspiratory lift dumbbell, ajike ukuya ngaphandle, ekupheleni indawo wesundu kufuneka ibhekiswe ngamagxa. Xa dumbbells zikufutshane emagxeni, kuyimfuneko ukuba umvumele aphefumle. Thina ukwehlisa dumbbells, esihlahleni kubuya ngamva.

Ukuphakamisa intonga reverse okumbophelela. Ukuqala ukuma efanayo, thatha intonga ukuze zize zijongiswe phantsi - reverse ekubambeleleni umoya phakamisa le bar esifubeni sakho, iingalo ngexesha lo msebenzi kufuneka kwabeka emacaleni, zalungiswa. Phezulu kwe ngumphunga kunye ukunqumama, ukwehlisa bar.

Ngesando. Thatha dumbbells kukubamba na eqhelekileyo, sigcine aphambuke komhlana, thatha umoya, aphakamise dumbbell ekhohlo ukuya kwigxalaba lasekhohlo, nqumama, uwukhuphe ndiwuxinzelele phantsi. Senza into enye kwi iintsimbi ngesandla sokunene.

Vimba izixhobo uqeqesho. Thatha ukubambelela cable entanyeni ukusuka ezantsi, wabeka ububanzi iinyawo zamagxa ngaphandle, onokolula iingalo zakho bent kancinane. On the basezela ukutsala intamo esifubeni, iingalo ohlohliweyo, ukunqumama, uwukhuphe sehlise bar.

Yibhola phakathi iibhloko. Thatha kumqheba D kwexesha eyayisuka ngezantsi, kuba liziko lo mshini. Kwi siphefumla, ukutsala isiphatho ukuya intloko kude zize zibekwe phezu emagxeni, nqumama kunye nokukhupha isusiwe.

Uqheliso for zomfana ehleli

Imisebenzi esebenzayo ngokuba izo- kwi iveze ejimini:

Ukuphakamisa dumbbells for zomfana. Sahlala phantsi kwisitulo, elungi- phezulu, ukugcina aphambuke komhlana, thatha kunzima dumbbell eqhelekileyo. On the Tsalani phakamisa ezi dumbbells nje ngentla esinqeni aze aqalise ukutshintsha brush phezulu xa kuya kuba dumbbell kufuphi emagxeni, neentende kufuneka sijonge isilingi, yima siphefumla, baqale ukuthoba dumbbell, ajike ezintendeni.

Ukwanda kwi kwesitulo EZ Nge Scott. Thatha le bar ukubambelela ongezantsi, kuhlale phezu kwesitulo ayicinezele esineendidi umculo eme ashiye isithuba, kodwa Ingqiniba kuxhomekeke kwindawo bent kancinane, kunye nomphunga ukunyusa Nge kwisikhundla nkqo ye zengalo, wenze nomphunga umise kwaye zishiya phantse ukuya ekupheleni.

ukukhula wamandla. Sahlala phantsi kwesitulo, thatha le dumbbell ukubambelela ezantsi, ubeke iinyawo ebanzi ngaphezu emagxeni, ndayame phambili ukwenzela ukuba inxalenye esezantsi izo- bephumla ngokuchasene nomlenze wasekunene, isandla esinye nxamnye edolweni. On the Tsalani aphakamise dumbbell esifubeni, ukunqumama, uwukhuphe ndiwuxinzelele phantsi ngcembe. Senza into efanayo kwelinye icala.

Ngokusekelwe kwezi ukuzilolonga, ungenza naliphi iseti beemvavanyo ukuba izo- ku ejimini.

inkqubo yoqeqesho zomfana

Schemes ukuzilolonga izandla okuninzi, ungasebenzisa umthambo ezahlukeneyo, inani ezahlukeneyo iiseti kunye nabathengisi evenkileni, sebenzisa supersets, trisety. Konke luxhomekeke kwinjongo yoqeqesho.

Inkqubo isampula ukuba imisebenzi eyenziwa enye emva kwenye. Indlela yokuqala ukuya nabathengisi-15 kunye namanye amathathu - on-8.

1. Yibhola kunye dumbbells ehleli mshini.
2. zomfana yibhola yanjalo kwi kwesitulo nibeke.
3. Wayemi curl kunye Nge.

Izihlunu ekugqibeleni ukukuqhela umthwalo. Ukuzigcina uxinezeleko kuba nolwando, kuyimfuneko ukutshintsha ngamaxesha inkqubo yoqeqesho kunye ukwandisa ubunzima.

Yintoni ukukhetha: noqeqesho kunye umhlohli okanye self-isifundo?

Le wabaqalayo impazamo iqhelekileyo kwiholo - ngoyaba iinkonzo ngumqeqeshi. Ngokuqhelekileyo, le rookie kwi gumbi uyazi akukho nto malunga nendlela ukwenza ngokuchanekileyo umthambo hayi kuphela izo- ku ejimini, kodwa lo msebenzi onke amanye amaqela kwezihlunu. Kaninzi umntu bagcine abaphulaphuli ubhideke ngumthengi ukuqonda ukuba ngubani na; kuba yintoni kuyi bavela, indlela yokwenza, ukuphuhlisa amanye amaqela kwezihlunu kufuneka ezidityanisiweyo ukuzilolonga nye, ibe yintoni - akukho.

Ukuba ufuna ukufezekisa iziphumo ezihle eholweni, umqeqeshi akakwazi ukwenza ngaphandle. Yintoni eyenza uqeqesho ngomfundisi:

• ukusebenzisa indlela echanekileyo;
• Isicwangciso soqeqesho ;
• imithetho lwesondlo efanelekileyo;
• ulwazi nutrition kwezemidlalo;
• iliso lo msebenzi;
• sokunqanda limala;
• impumelelo olungele kweziphumo.

Ukuqeqesha zomfana kukodwa akwenzi ngqiqo, oko kufuna indlela ebanzi. Kakade ke, ubonisa ukuba isihlunu esineendidi kwi gym kakhulu ethandwa kakhulu phakathi kwamanye amadoda. Abanolwazi izandla ukumpompa kunceda ukwakha izihlunu kunye nokuphucula inkangeleko.

Kodwa musa ukulibala malunga namanye amaqela kwezihlunu, nto leyo emzimbeni kwanele. Ngenxa yesi sizathu, kuyimfuneko ukuba ibandakanye exercise uqeqesho ngokwamaqela eziliqela. Umzekelo, imithambo kuba hamstrings kwi umthambo zinokudityaniswa kunye exercises kwi quadriceps kunye namathole, ukuzilolonga esifubeni zinokudityaniswa kunye umva njalo njalo.