Indlela ukwakha izihlunu babuyele ekhaya

Abantu ababukele impilo ngasemva, ethwele abanekratshi ezahlukeneyo, ukukhululeka enomtsalane izihlunu ukusuka emagxeni esinqeni. Yomeleza umva yakho, ungakwazi ekhaya. Oku kuya kufuna dumbbells kuphela zesiqhelo. Khetha ubunzima zabo ngokungqinelana amalungiselelo ayimfuneko emzimbeni umshado.

Indlela ukwakha izihlunu zakho umva? Sebenzisa iseti loqheliso malunga ka-3 ngeveki. emva kweeveki ezimbalwa ziya komeleza kakhulu umva wakho ukuqondisa somzimba wakho. Xa usenza imithambo landela iimvakalelo zakho, ukuba kukho na umvandedwa ukunciphisa nangoko umthwalo.

1. Okokuqala, alale isisu sakho, uyakwazi ukubeka izandla zakho phantsi kwesilevu. Kwi Tsalani, phakamisa umzimba ngaphandle emgangathweni, neentende musa ngaphantsi, iingalo zikhomba phezulu. Kwi siphefumla, ukuthoba umgangatho. Thatha enye iilifti 9. Emva koko kukuphumla.
2. Indlela ukwakha izihlunu umva kwaye alinayo nayiphi na inkciyo eqwengiweyo? Yenza umthambo elula. Fumana ngamadolo, izandla zibekwe phambi kwakhe, iminwe yakhe ndawonye "lock". Ngomhla siphefumla arch umva wakho umva, etyhila vertebra nganye. Emva kokuba ngqo umzuzu.
3. Lala phantsi isisu sakho kwakhona. Kwi Tsalani, phakamisa iingalo zombini phezu emgangathweni, umzimba kunye neentungo, siphefumla, beka phantsi. Uphinde amaxesha 8. Phinda umthambo yade ka-2.
4. Indlela ukwakha izihlunu zakho umva simile? Yenza okulungileyo umlenze lunge phambili, ndayame edolweni esandleni ahambelanayo. Kwisandla sasekhohlo ukuthatha dumbbell. Nge zingumphunga Wayitsala ngengqiniba lasekhohlo kwaye ukhombe ngqo phezulu, kwaye nsinya dumbbell esifubeni. Ngomhla Tsalani qinisa ingalo yakho ngokupheleleyo. Yenza ekhwela ubuncinane 15. Phinda lo msebenzi kunye isandla sakho sokunene.
5. Cwangcisa imilenze phezu Ububanzi iinyawo, izandla, ephantsi, kubanjwe dumbbell kuzo. Nge zingumphunga begoba phambili ngeli xesha uhlala ngqo, ephantsi izandla phantsi. Ngomhla qinisa Tsalani. Yenza enye malunga 12 kumathambeka.
6. Ukugoba iingalo zakho yaye phantsi izandla zakhe dumbbells emva kwentloko yakho. Ngenxa bend ngumphunga kunye ngqo wakho, abasezela ekubuyeni. Yenza tilts 15.
7. Uqheliso for lat. Lala ngesisu, imilenze, iinyawo kwi pomoscht ukulungisa ngcono nantoni esisigxina (umz, sofas), wesundu wabeka phezu kwentloko. Kwi Tsalani, phakamisa umzimba off phantsi, bahlale kancinane kwi ubunzima. On Umphunga kuhla emva isisu. Yenza ubuncinane 5-7 ekhwela.
8. Phindisela ngaphaya kwakho, phakamisa imilenze yakho phezulu, umlenze luphahlwe. Ngoku INqaba asezantsi yakho eyadlulayo. Rolls ngasemva emva naphambili imizuzwana ezingama-30.
9. Uqheliso ukuba izihlunu umva lwenziwa kwikhaya ngaphandle kolawulo umqeqeshi, ngoko wena ufuna ukubukela imeko yabo. Thatha dumbbell izandla zozibini, izandla zibekwe kufutshane isinqe. Kwi Tsalani, phakamisa iingalo zombini phezu kwentloko yakhe, phezu uwukhuphe kwakhona uwabeke phantsi. Yenza iilifti 15.
10. Hlala phantsi, izandla zakhe ngeenxa esinqeni sakhe. Nge zingumphunga phakamisa izinqe zenu emgangathweni, kodwa musa ukuya kwi bar, uze ulisonge tailbone phantsi kwakhe, ukusongwa umva yakho asezantsi. Bamba kwesi sikhundla ukuze ngcaciso 1. Xa umoya ukuhlala. Yenza enye avuke.

Indlela ukwakha izihlunu zakho emva kakuhle kwaye ayinakulimaza wena? Emva kokwenza isakhiwo ngasentla kufuneka ukwenza ekusoluleni. Inceda izihlunu kwakhona emva imithambo kwaye kususa imvakalelo ukuqina kuzo.

1. Hlala izandla zenu, phakamisa. Xa zingumphunga Wayitsala imilenze, emva xa ihlala ngqo. Lungisa indawo malunga okomzuzu. Xa uphefumlela ngaphakathi, phakamisa umzimba. Zolule isithsaba phezulu ukuqondisa lomqolo.

2. Fumana ngamadolo akho, wabeka izandla zakhe phezu emgangathweni. Inhalation isithsaba ngqo kunye coccyx phezulu uwukhuphe emva emqolombeni eluphahleni. Phinda lo msebenzi amaxesha kwi-8.

3. Yima phezulu, izandla emva komhlana zakhe, susa, waluka ibe "isikrini". Tsalani phakamisa ukuba ukutsala entloko, ebhenca esifubeni sakhe. Bamba isikhundla ngomzuzu 1. Koko uwukhuphe kubuyela indawo yokuqala.