Indlela ukususa amanqatha ngesandla nge umthambo

abafazi abaninzi ingxaki indlela ukususa amanqatha ukusuka ezingalweni, kwaye kulo mzekelo bengazange yathathwa. Ukuze wenze oku, sincoma exercises zilandelayo kwaye unyango. Iiklasi ifuna dumbbells kukhethwa kunye nobunzima adjustable okanye ngaphezulu dumbbells benemizimba ezahlukeneyo. Kwaye kufuneka umculo, kusenokuba itheyiphu rekhoda, kodwa inokuba unomathotholo okanye umabonakude, nje ukuba ungagcina umkhondo isingqi kunye nexesha lokuzilolonga. Phambi kokuba uqale ukwenza ukuba balahle manqatha phezu iingalo, nithabathe iyileyo indoda dumbbell lokuqala zalishumi 0.5 kg ubunzima.

1. Standard ashushu-up izihlunu kwi, entanyeni umzimba kunye neengalo aphezulu. Ukuzifudumeza-up kufuneka kwenziwe kuloo myalelo.

Neck:

1.1.Povoroty indlela wokuqala, ngoko ke omnye 4 amaxesha.

1.2.Polukrugom abuye intloko yakhe, zathabathela kwiphiko lasekhohlo ekunene, ngokungathi ngokubamba umgca kaYehoyakin apha esifubeni amaxesha 4.

1.3.Zatem uphendulela intloko yakhe kwisangqa ngasemva, umgca intamo kuye kwabanjwa amaxesha 4. Lo msebenzi kufuneka ibe isantya kancinci yangaphambili.

amagxa 1.4.Ostavlyaem emhlabeni, nasesilevini sakhe, watyhalela phambili izihlandlo 8. Intloko kule meko kufuneka zinikwe kakuhle.

1.5.Dvigaem entanyeni kwi zomdaniso Oriental kwi amaqela ekhohlo-ekunene, amagxa ahlale ndawo, ukwenza amaxesha 8.

Xa usenza le mithambo kukuba Akuziva egramza okanye ngokunqakraza apha emqolo eliphezulu, kaninzi kunye ukujikeleza intloko. Oku eqhelekileyo, eyona nto ibalulekileyo apha ukwenza imithambo kangangoko kunokwenzeka kakuhle. Luhamba ukwenza lonke uqheliso lwemisebenzi ifudumele-up ebekwe beemvavanyo kwabo banomdla kwindlela ukususa amanqatha ezingalweni.

Igxalaba.

1.1.Plechi kakhulu phezulu kunye kakhulu kwehla kuwo omabini emagxeni amaxesha 4, igxalaba ngamnye ngokwahlukeneyo - enye ingalo phezulu, enye ezantsi 4 amaxesha ingalo ngamnye.

1.2.Sovershat izangqa emva amagxa-8 kuphela amaxesha namaxesha 8 phambili. Izandla nakuba ukuzihlalela ngokukhululekileyo ecaleni umzimba, kuphela amagxa zokusebenza.

1.3.Rezkie siyeka amagxa umva, ngoko phambili izihlandlo ezili-16. Izandla ngexesha elinye ecaleni umzimba zityediwe kancinci.

1.4.Kazhdym nehlombe izangqa: phambili - ngasekhohlo - umva - ekunene. Arms ngapha umzimba yaguqa kancinane.

Emva koko ukujikeleza ukuwa ngokupheleleyo izandla ukuze: ngebrashi, ngoko iingalo kunye ingalo ukusuka emagxeni yokuba kude ngokubila. Pin ngesandla emva enqabeni yomkhosi, kodwa yona incum ngaxeshanye kangangoko bend kunokwenzeka phambili, iincakuba ukuphungula fix ngomzuzu 1. Phinda lo msebenzi izihlandlo eziliqela. Umfanekiso Amazing elungileyo izihlunu - imvakalelo kuzo ukuthamba kunye ifudumale. uqeqesho olunjalo kuyimfuneko ukuqinisekisa ukuba umsebenzi wakho ukuze ususe amanqatha ezandleni zenziwa njengoko ngobuchule kangangoko kunokwenzeka.

Uqheliso kwi imisipha pectoral.

1.Snachala ngaphandle dumbbells kunye nomthwalo ngokwenyusa kancinane, azise ubunzima dumbbell ukuya 1.5 kg. Izandla zizala kwicala ngu emagxeni kwinqanaba ukunciphisa blade, ezintendeni phezulu. Muscle nzima breastbone - ukhululeke, uhlobo - ukuphumla.

izandla 2.Skladyvaem njengoko ngomthandazo, kunye namandla namasundu, ngokungathi uzama ukushenxisa eli ziko. Melanani isandla kwaye ikhokelela kuqala ukuya ekhohlo, emva kwiziko, emva koko uye ekunene. Yonke into yokwenza ngamandla amaxesha 8.

3.Skladyvaem izandla ezintendeni emva amagxa kunye iingalo uzama ukwandisa kangangoko kunokwenzeka. Senza ngokucotha kamnandi 16 amaxesha.

isandla 4.Skladyvaem nokukwazi kunye. Siqhubekela phambili amanqindi zakhe, ukuwasa phezulu - phantsi ngenkani. Iincakuba ngexesha elifanayo ukunciphisa ubuninzi.

Yenza umthambo ezinjalo kunceda bafeze umsebenzi indlela ukususa amanqatha ezingalweni. Ebonisa ukuchaneka le mithambo ziya kuba ingqiqo lidiniwe ukubila lweenkcukacha. Ukuba ihempe yakho yomile, ngoko iziphumo oye wazifumana. Ukuze asuse amanqatha ongaphezu kwemfuneko iingalo, qiniseka ukuba enze uluhlu olupheleleyo uxinezeleko imizamo ebalulekile. Khumbula loo msebenzi kufuneka wenziwe rhoqo kwaye umthwalo izihlunu kufuneka kunokuba elikhulu, kodwa ungayibaxi xa uzama kakhulu, ngoko izihlunu zakho ezandleni libe obonakalayo kakhulu.