Indlela yokwenza kokuhlaselwa Bulgarian?

Inokusityeda kwaye iqine esile - oku Asiyo a yendalo isipho, ngenxa enzima, nomsebenzi. Yenza ezinqeni zenu rounder kwaye ezintle kuphela umthambo rhoqo kwaye ukutya okunempilo.

Iresiphi ilula - uzenzele ubuncinane ngosuku ukuqhelisela ekhaya okanye eholweni ukuba imizuzu eli-15-20 ngosuku nikuyeke ezinencasa, ukutya okunesitatshi, utywala kunye nokutya mpilweni (iitshiphusi, crackers, iimveliso semi-agqitywa, njalo njalo).

Namhlanje sijonga umthambo, nto leyo enokusinceda ukuze amgxothe amanqatha imilenze ubanike mphandle ecacileyo - kukuhlaselwa Bulgarian.

Yini na ukuba lo msebenzi?

Iintlobo zokuhlaselwa, zininzi. Ngamnye kubo yayo ubuchule kunye nokusebenza inqanaba umthwalo izihlunu.

Yintoni kokuhlaselwa elungileyo Bulgarian? Ekwenzeni ukhetho olunjalo ubonisa wonke umthwalo iwela kuphela unyawo ngaphambili, nto leyo yenzelwa flexion kunye nokwandiswa.

Oku kuthetha ukuba izihlunu isaphononongwa ejolise umlenze usebenza kuphela xa omnye umlenze ayikwazi ukunceda bona nangayiphi na indlela.

Ukongeza, ngenxa yobukho omnye kuphela indawo ukunxibelelana emgangathweni, umzimba ingqalelo ngokuzenzekelayo le meko ezingazinzanga kwaoko iquka ekwenzeni kwezihlunu ahambelanayo. Ngoko kuya kuba nayenza kuphela amaqela izihlunu ezinkulu, kodwa olongezelelweyo ukuba nempembelelo entle yophuhliso lulonke lwe izihlunu.

Kwakhona kuluncedo ukwenza kuhlaselo Bulgarian kwabo bantu abathe bafumana kungalingani ecacileyo samandla emilenzeni. Oku kwenzeka xa righties "ugonyamelo" kunye lefties. Ngenxa yezibonelelo zehlabathi, elandela ukusuka awohluke zophuhliso bokuphila, omnye umlenze yomelele kwaye mkhulu kuneyesibini. kuhlaselwa telela ngempumelelo nale ngxaki.

Zeziphi izihlunu ziyasebenza?

Bulgarian ukwenza ukutsibela, usebenza kuquka umsipha ezifana:

- i Maximus gluteus;

- quadriceps;

- soleus;

- uhola;

- imisipha-ekwenzeni.

Kuyabonakala ukuba, iqela izisebenzi izihlunu isambuku ngokwaneleyo, nto leyo evumela ukuba ukuphuhlisa iinyawo zakhe ngempumelelo ngoncedo kwalo msebenzi.

Amalungiselelo ekusebenziseni

ukutsibela Bulgarian ngokuba ezimpundu kufuneka kwenziwe kuphela izihlunu ezicujiweyo kunye namalungu esotha imilenze.

Ngokusisiseko, lo msebenzi ayikho kwenziwa ekuqaleni nasekupheleni eklasini, xa kuyimfuneko ukugqiba uqeqesho. Ukwenza ukutsibela kunye ubunzima ephantsi, unako ukuthintela ukwenzakala kunye uxinezeleko olungeyomfuneko emalungwini.

Umzekelo, ukuba ukuzilolonga yakho iqulathe olulandelenayo 4-5, uhlaselo akufuneki enze phambi akhawunti.

Ukuba kungenziwa ngaphandle ubunzima ezongezelelweyo okanye Nge, dumbbells. Kulo mzekelo, kuya kufuneka ezi izixhobo zemidlalo. Kwakhona qinisekisa ukuba ufuna lichotshelwe okanye isitulo apho uyakwazi ukubeka umlenze non-esebenzayo.

ukutsibela Bulgarian nge Nge

Cinga ubuchule lo msebenzi kunye Nge.

Best zonke, ukuba uza kuyenza ukutsibela Bulgarian kuba ezimpundu ababodwa, kwaye kunye nenkxaso ngomfundisi okanye iqabane, ukuthintela ukwenzakala.

Ngoko ke, bamba bar kwaye wayibeka phezu emagxeni akhe, ukuba bazive bekhululekile kwaye kwakungekho intlungu kwalapho wesibeleko. Unokuyifaka itawuli phantsi entanyeni, ukuze hayi kangako intonga sikuxinile kwalapho.

Yima kanye kufuphi nevenkile tye ayilungiselele kusengaphambili. Ukuze kube kufuneka ukuba ube umva kumgama amanyathelo malunga 1-1.5.

Eyokuqala iza abangenakujingajinga umlenze wasekunene. Ukuze wenze oku, beka iqatha lakho lasekhohlo phezu kwesitulo, njengoko kufunwa yi kokuhlaselwa Bulgarian. Photo ngezantsi kuya kukunceda uthathe indawo echanekileyo.

Kufuneka ume ngokuzithemba Umlenze wasekunene kangangokuba uzive eseleyo elungileyo. Yima ngqo umlenze, waguqa kancinci ekunene kwi kwamadolo.

Thatha umoya kwaye uqale Wayitsala umlenze ngaphambili kwi edolweni logama nje angela akayi kuba degrees 90. Ngeli xesha, umphezulu phambi ethangeni (quadriceps) uza kuba ngaxeshanye phantsi.

Iqhwa kule ndawo okomzuzwana kwaye iqala ukubuyela kwindawo yayo yoqobo, ihamba phezulu.

Okulandelayo, kule uphindaphindo ngendlela efanayo luyenziwa izihlandlo eziliqela, iinyawo utshintsho kwaye benze okufanayo ngasekhohlo.

ukutsibela Bulgarian ne dumbbells

Uyakwazi ukwenza lo msebenzi kunye dumbbells. Kungcono ukukhetha ubunzima amaqokobhe ezinjalo ukuba uyakwazi ukwenza nabameli ubuncinane 12 emlenzeni ngamnye.

Ukuba une ezihlahleni buthathaka okanye owenzakeleyo, kodwa andifuni ukuba ukusebenza kunye Nge, ze nonwabele ezizibeni zamagxa ezemidlalo, ithwele uhlaselo Bulgarian.

Technique ukutsibela kunye dumbbells ezifana ezidlulileyo. Umahluko kuphela ukuba akukho mfuneko yokuba ulahle kweqokobhe emagxeni abo, kodwa nje ngokwaneleyo ukuba ubasuse esandleni kwaye ukuqondisa kunye igobhogobho.

Noko ke, ingxaki enkulu kunye dumbbells ukugcina ulungelelwano, ngoko ukuba awuqinisekanga yakho izihlunu-ekwenzeni, kungcono ukwenza imithambo nge Nge.

Xa ulinde ukuba iziphumo zokuqala?

Xa kuthelekiswa sihlaselwa eqhelekileyo, le ngobuwena na kakuhle ngakumbi, kuba isebenza kuphela ngomlenze omnye, lo gama i-yesibini akuyi, kuba nako ukunceda okanye wenze uyajola.

Ngenxa yoko iziphumo ziya kuza kakhulu ngaphambili. Kodwa ukuze kuziswe ezinqeni zabo ukuze wenze umthambo nje ngokwaneleyo. Inkqubo yoqeqesho kufuneka iquke kunye squats, kunye iminqweno abafileyo, ukusebenzisa izihlunu ithole.

Kunye uqeqesho uya kuqalisa ukuqaphela iziphumo emva kwiveki yesibini woqeqesho nzima. Bayakwazi azibonakalisa zombini abangaboniyo nangokwasemzimbeni - uya kuba lula kakhulu ukwenza ukuba kwiveki edlulileyo kwakunzima kakhulu.

Ngoko khululeka ukuquka lo msebenzi kwinkqubo yayo nokuphuhlisa.