Imithambo eyiyo ngamaphiko

Ukufumana umzimba ogqibeleleyo , abaninzi sinikele ingqalelo latissimus nomhlana wazo, ngubani na elinye igama - "amaphiko". zokwenza umthambo Dear zinika iinkonzo zabo indyebo zabo. Kodwa abanye umbuzo: "Ngaba kukho ubonisa phezu kwamaphiko, nto ingenziwa ekhaya ngoncedo izixhobo ezikhoyo ezifana dumbbells?". Eli nqaku linika iimpendulo zemibuzo emininzi ezivelayo kokubini kwabasaqalayo kunye neembaleki anamava.

Yiya alumkise abo bantu abatsha abafuna ukuba uthathe nje dumbbells enkulu, kabini, okanye shestikilogrammovye. Ezi zemilinganiselo ezifanele phambili, izihlunu dlame. Nawe nabo baya kuba phantsi amandla, kodwa ke ngaphambi koko ubamba dumbbells lighter.

Uqheliso lomsebenzi dumbbells phezu kwamaphiko inokwenziwa njenge ukuma okanye ehleli, elele phantsi. Kunqweneleka ukuba usebenzise lichotshelwe emxinwa ukuba ngempumelelo ekhaya buyisela ilindle ezininzi kusondele. Phakathi-inventri ezongezelelweyo, lungiselela komqamelo encinane okanye ababetheki kakhulu, kwakunye ibhola encinci (a ukhetho olukhulu - ibhola yentenetya).

exercise №1

Lala phantsi okanye elungisiwe (okanye ngcono) kwesitulo, banduluka ukuya imilenze yakhe onke. Bamba phantsi phakathi ngamadolo ibhola. Kufuneka ulandele ngexesha umsebenzi phezu kwamaphiko ukuya ibhola ayidlalwanga lehla. Iinyawo kufuneka zigcinwe ngqongqo icinezelwe phantsi.

Phakamisani izandla zenu phezulu, ephethe dumbbell kuzo. Kulo mzekelo, ngasemva kufuneka enhle kancinci. Yaze yangxenga ifuthe lomanyano isandla ngesandla nge izikali. Iingalo kufuneka maxa kancinci. Ukuba umthambo kunye dumbbells kwi kwamaphiko ziqhutywa esitulweni, izandla kufuneka kwehliswe isezantsi kangangoko, njengoko iya yasebenza kakuhle ngokusebenzisa amacandelo egqithiseleyo kwemisipha pectoral. Ingqiniba ebe kuzityeneneza! Ukwehlisa phantsi dumbbell, thatha uphefumle, ephakamisa - uwukhuphe.

exercise №2

Yima, amadolo akho zityediwe kancinane. Ezandleni ebambe dumbbells. Bebafundisa ukuba esifubeni sakho, eguqa iingalo zakho. Nokuzalana iingalo ububanzi emacaleni kufuneka kungabi. Xa nithe namphakamisa iingalo zakho, uphume umphefumlo, xa lisibekele - uphefumlela ngaphakathi.

exercise №3

Uhide imithambo phezu kwamaphiko, sifanele sikhumbule edumileyo. Ukuze sibe nokumiliselwa kufuneka zithathwe kwi ingalo dumbbell ekunene, agobe umlenze wakho wasekunene kancinane. Ekhohlo umlenze igotywe edolweni, abanye ngokuchasene esitulweni okanye esitulweni. Kwayama kwisitulo isandla sakho sasekhohlo. Phakamisa ingalo ekunene kunye dumbbell esifubeni. Ngexesha lo msebenzi, phezu kwamaphiko kufuneka sinikele ingqalelo ngasemva - kufuneka ibe ngqo, intloko bayavuswa, amehlo ngqo phambili okanye phezulu.

Ngaphandle msebenzi ngasentla kufuneka bakhuthazwe ukwenza rhoqo tsala-ups kwi bar. Kufuneka enze ekubambeleleni yabo yesiqhelo okanye ububanzi. Kwakhona yindlela esebenzayo ukumpompa loo maphiko push-ups. Oku kuya kwenzeka ukuba ngexesha kuhlabana ukuze iinyawo zakho esitulweni okanye elukhukweni, wabeka izandla zakhe phezu emgangathweni. Kwimeko enjalo kunzima ukusebenza loo dorsi latissimus.

Okokugqibela ke ukukhumbula kubalulekile ukuba enze ezi umzimba ngcono entsonkothileyo. Le veki kangangoko ukubamba uqeqesho 2-3, emva koko ngokuyimfuneko kufuneka unike izihlunu zakho ixesha kwakhona nokukhula.