Indlela ukwenza imithambo ekhaya

Ezi zifundo, njengoko imithambo ekhaya, baninzi kakhulu sokuthandabuza, becaphula umzekelo ngamava anawo. Kodwa ukuchasa le yokuba self-uqeqesho ekhaya ngempumelelo kuphela xa kubonakaliswa lobuvila. Njengoko umthetho, Siyithandile iiseshoni libunile ngokukhawuleza, yaye kungekudala uqeqesho wenziwe ngaphantsi yaye ngaphantsi. Ngoko ke, thina ngokupheleleyo ngeliphandle athi umphumela kufuneka usebenze iinyanga eziliqela, kodwa unqwenela ukuba kwiinyanga zokuqala 2-3 uya kuba ezinye. Kufuneka ukunyanzela ngokwakho ukuba enze lo msebenzi yaye musa ukuza ukuzithethelela. Kwakhona qaphela ukuba buhlungu izihlunu ngelixa obonisa ukuba musa ukuyeka, kodwa ngokuhamba kwexesha ngaphandle ukungakhululeki, ukuze wenze umthambo okuninzi ngaphezu kweli ekuqaleni.

Yintoni ekuya kufuneka ukuba bafunde ekhaya

Ukuba uceba ukusebenzisa ekhaya, kufuneka dumbbells inokuwa (kukhona kulungileyo kakhulu yonke, ekubeni asezikhundleni ubuncinane isithuba kwaye ubunzima inokuguqulwa ngokuxhomekeke umthambo). Kwakhona enqwenelekayo ukuthenga ityali umsebenzi, nezemidlalo, weighting kuba iinyawo, intambo (ukuba usebenzisa it), njengebhola qethe (amantombazana) kunye timer (ukuba uqeqesho lokuphumla).

kangakanani na xa umthambo ekhaya

Iiklasi akufunekile ukuba kubanjwa rhoqo - izihlandlo ezi-3 ngeveki. Ngoko ungenza ukwandisa rhoqo kwaye ukuya ku- 4, kodwa phakathi ukusebenzisa kufuneka ube mnye ikhefu imini.

ashushu-up

Njengoko ifudumale-up ubonisa ungasebenzisa i ngokubaleka - yeyona nto ilungileyo uyakwazi ukucinga umzimba wakho. Ukuba akunakwenzeka ukuya kwi ngokubaleka, enze ezintsonkothileyo ukukhanya, kukunaba ilungu lomzimba nganye. Khumbula imithambo kusasa kwexesha yiSoviet, kodwa musa ukusebenzisa dumbbells kunye naluphi izikali. Mahi izandla, squats nzulu, ephakamisa ngamadolo yakho esifubeni sakho, igxalaba ujikelezo, sijike umzimba, ukugoba icala, sibalekela ndaweni - zonke kakhulu kakuhle ukulungiselela uqeqesho ezizayo.

imisebenzi esisiseko ekhaya:

- ezibanzi. Ukuqala uqheliso lwenziwa ngaphandle weighting yaye kuphela emva kokuba nokuncipha kwezihlunu, ungenza ntoni dumbbells.

- ukutsibela. Kunokuba ngqo, ukubuyisela ukutsibela, kwakunye ukuthinjwa imilenze kwicala. Xa lo msebenzi ekhaya, soloko khangela umva yakho. Kufuneka ahlale ngqo.

- ubonisa nezendlu ngesandla. Ekhaya, amathuba ayinkulwanga, kodwa ukuba kukho dumbbells, kunokwenzeka ukuba iyantluko kuluhlu. Ukongezelela kuhlabana-ups, landela lokuzalanisa izandla ulwabiwo kwindawo lisalele. Kuza kufuneka kwesitulo, kodwa kufanelekile kunye ilindle eziqhelekileyo. Kwakhona ukulandela senhliziyo iingalo zakhe emacaleni kunye ulwabiwo okanye curl kunye nokuvela projectile esifubeni.

- Uqheliso lomsebenzi dumbbells ekhaya. Ezi iintsimbi zisetyenziselwa squats, kwakunye ukusebenzisa izandla, emva, cofa. Qaphela ukuba ubunzima ezongezelelweyo kuyimfuneko ukusebenzisa isilumkiso njengoko imfumba kuba buhlungu.

iqela leendlela

Bakhethwe ngenxa yoqeqesho umzimba, kodwa ukuba unako nkosi iiseti 1-2 kuphela 20-30 nabathengisi evenkileni, ngoko ukuqala lo. Okona kubalulekileyo, iveki kwandisa inani ezandayo ngokuthe umthwalo.