Indlela ukumpompa ukuncancisa: umthambo jikelele ekhaya kunye iholo

Beautiful yapompa izihlunu isiqabu esifubeni - umnqweno ofihlakeleyo amadoda amaninzi. Kodwa xa abafana uqale ukudlala imidlalo, oko yedanisayo. Izihlunu musa kukhule ukusebenzisa abusebenzi ... Izifundo kunye simulators ezintsonkothileyo kwiholo, kakhulu, phantsi isitya sigcwele. Kodwa masikhumbule ukuba ulindele ntoni esiza nokungqisha? Ingaba ufuna ukufunda ezinye supersposob indlela zivuthelana esifubeni, ngaphandle iinzame ngaphandle kokuchitha ixesha. Enyanisweni, ngenxa efanelekileyo kuya kunceda ukufezekisa ezimbini kuphela ezenziwayo ukuba kufuneka babekho kule program yoqeqesho. Baya kuya kuxoxwa ngezantsi.

Indlela ukwakha esifubeni dumbbell

Ukuze wenze lo msebenzi kunye nezixhobo zemidlalo, kufuneka ivenkile kuphela kunye iintsimbi eyiyo. Enye yezona ndlela ixhaphakileyo, leyo isebenza na izo- nesifuba - a dumbbell esitulweni elele. Lala phantsi okanye esitulweni, bamba kweqokobhe ezandleni zakhe phambi kwakhe. Ngenisa engqinibeni kwindawo esinekona sasekunene. Uwukhuphe, niziphakamise iingalo zenu, sihlale nabo ngqo. Lo msetyenzana yakudala abo bafuna ukwazi ukuba yenyuse indlela esifubeni kusetyenziswa oomatshini amandla. Going ukusuka ubunzima ukukhanya ezinkulu kakhulu, uya kwakhona kwaye kwakhona ukuba basebenze isifuba kunye izo- izihlunu zakho. Ngaphambi kokuqhubeka msebenzi elilandelayo, uvumele wena luphumlo umzuzu. A ikhefu inokuba kwimizuzu emi-2, xa uthe wenza iintsimbi enzima.

Lo msebenzi yesibini: ezizalayo kunye elele ngezandla dumbbell. Lala phantsi kwesitulo, uthabathe kweqokobhe wenze intshukumo egudileyo, esasaza izandla zakhe waza connecting lwazo ngaphambili phezulu esifubeni.

Indlela ukwakha esifubeni push-ups

Oku kudla indlela yokuqala babhenela ngabo bonke abadlali. Eneneni, atyhale-ups - oku kuyinto eyimfuneko kakhulu xa ucinga ukuba yenyuse indlela esifubeni ekhaya. Funda iindlela ezilula akuyi kuba nzima, kwaye umntu ukuqalisa ukusebenza emzimbeni wakho, nokuba udidi ubunzima, kunye nezinye izakhono. Ezahlukeneyo iintlobo ze-Push-abadala banyanzelwa ukuba basebenze ngamaqela kwezihlunu ezahlukeneyo, hayi nje ibele. Ngoko umbulelo kubo, uya kudala isiqabu entle ngokukhawuleza kwaye ziya kuba nako ukubona iziphumo zokuqala emva kweeveki ezimbalwa uqeqesho rhoqo.

Kufuneka wazi ukuba ezi zindlela ezilula kakuhle ukuphuhlisa izihlunu esifubeni, musa ukulibala ukuba aphume kwigumbi labo okanye ekhaya. Nguwo lo isiseko uya kude wabaqalayo ukuqonda ukuba yenyuse njani esifubeni.

Uqeqesho imfihlo: indlela yokuphepha fatigue ngaphambi kwexesha?

Xa ukuzilolonga esifubeni kukho ezincinane ezincinane kodwa ezibalulekileyo. umthambo abaninzi ukuphuhlisa izihlunu eli qela zibandakanya ngamandla kunye esineendidi - umsipha onoxanduva nokuxhwilwa kunye adduction izandla. Kwaye, umzekelo, xa unbend kubo push-ups okanye cinezela esitulweni, le imisipha incinane uyakhathala xa pecs nangoku "entsha". Ngenxa yoko, kukho imeko xa izandla zakho iphakame bubunzima obuninzi kunye esifubeni sakhe Nangoku inxaxheba ngokupheleleyo. Lungisa le isiphako Kulula: kufuneka kuqala ukulayisha izihlunu esifubeni ukuze par odiniweyo esineendidi. Kukho imithambo apho izihlunu extensor hayi ababandakanyekayo, lo gama kuyimfuneko kuthi iqela liya kusebenza. Umzekelo, oku ukuncitshiswa esandleni mshini, ezizalayo ngezandla kunye dumbbell kwicala (elele).