Iphakama kwi bar: enkqubo wayengumqalisi

Ukugcwala amandla kunye nobunzima kwezihlunu, ukuzoba kwendawo, uphuhliso unyamezelo - ezi iingenelo iphakama kwi bar. Inkqubo yoqeqesho lwe nayiphi yembaleki ngokuyimfuneko kubandakanya umsebenzi, nto leyo kuthathwa yeembaleki esisiseko kunye CrossFit. Xa amandla okuwisa isasazwa phakathi iinzwane, kunene, isihlunu esineendidi, amagxa, emva isisu.

Ndingenza ntoni xa ndingakwazi ukwenza nokuba mnye ezizimeleyo batsale bar? Le program ibonelela ukulungiswa kunye nokuphunyezwa ukuguqula (ayisindi) iinketho.

Phambi eklasini, kufuneka:

• Kumgama ukuqinisa izihlunu, oko kukuthi, amagxa, izo-, latissimus dorsi, izihlunu rhomboid. Good kunye
• Ukuqeqesha swii - kangangeveki ukwenza amathathu ziphezulu Vis kwi bar nge break umzuzu phakathi umzamo ngamnye.
• Khetha umthambo ezinceda ukuphuhlisa izihlunu: tsalo tyaba phezu emakhonkcweni, ephakamisa zomfana Nge.

Kukho iindlela ezimbini ukuya ntoni omnye tsala-up kwi bar. Le nkqubo isekelwe ngokusetyenziswa ezimbi esihle-phezulu okanye ukusetyenziswa kwemali ezongezelelweyo.

Inombolo Option 1. Injongo - self-ukuqinisa

Inventory: bar tyaba, tape elastic (olwandisa), umsesane, esitulweni okanye esitulweni.

Noqeqesho ziqhutywa 3-4 ngeveki kangangoko ethanda ukwenza tsala-ups ezintathu ngomzuzu omnye:

• Usuku lokuqala lwabelwe ukufunda kwezihlunu. Kufuneka ukubamba up amaxesha 8-12 kunye band ilastiki, yenza iiseti ezintathu.
• Usuku lwesibini unikezelwa iphakama inkxaso. Uyakwazi ume ngeenzwane zenu, ukuba kufakwe endaweni isitulo okanye bhokisi, zoba umlenze omnye kuphela. Eyenziwa 5 iiseti koboniso lwe-5.
• Usuku Lwesithathu kwelona nqanaba eliphezulu ezahlukeneyo ukwandisa unyamezelo. Kufuneka wenze 5 iiseti 3-5 tsala-ups usebenzisa ibhanti, kwaye ngokukhawuleza kangangoko kunokwenzeka.
• Ngosuku lwesine kufuneka ijongane sekomelezeni izandla, amagxa kunye umva, kwakunye kwenza visy phezu kwepali enqamlezileyo.

Inombolo Option 2. Injongo - self-buyaqhubeka ekhaya

Inventory: bar tyaba, isitulo.

Ukuba ungumsebenzi akwenzeki ukuthenga olwandisa kwaye akunakwenzeka ukwenza enye tsala-up kwi bar, le nkqubo ukuze kwakhiwe ngezigaba ezintlanu.

1. 5 Iiseti 8 ezimbi isilevu-up, apho kufuneka ume esitulweni kufuphi bar, bar ibambe, ibekwe kwinqanaba iliso, ukuze ezintendeni zijongene ubuso. Akuxhome bar kwaye uye phantsi kangangoko kancane kunokwenzeka, ngokuthe ngcembe nokolula iingalo zakho. Sebenza usuku, ngokuthe ngcembe behlise phantsi i "ukuwa" lemizuzwana ukuya ku-2.
2. 5 Iiseti 8 ukubambelela ezimbi ngqo (wesundu emke ebusweni). Zinyamekele logama nje ukukhululwa iza kuthatha imizuzwana-2 okanye ngaphezulu.
3. 2 iiseti tsala-yaye eqhelekileyo 3 iiseti ka-8 ezimbi tsala-ups. Qhubeka de ude ufumane ukwenza imithambo emibini ukuya kwesilevu.
4. 5 Iiseti tsala-up 8, apho ukucwangcisa ngamnye ukuqala neziphela ngo umthambo aqhelekileyo kwisigaba esibi kwehle ngamandla.
5. Liqiniswe nani liphezulu kangangoko amaxesha kwaye ujonge indlela Visom kwi bar abakwindawo liphezulu.

Xa ephethwe ngokuzolileyo ukuze ubuncinane enye tsala-up kwi bar, le program yakhiwe ukuphucula izakhono.

• Zama ukubamba kangangoko kunokwenzeka kwakhona ukuba imizuzu emi-5, kodwa musa ukuzama olule imizuzu eli-10.
• Ukwandisa inani uphinda veki nganye okanye ukunciphisa ixesha abulawe umthambo ethile.

INkqubo ikhulise tsala-ups kwi bar kwakhona kufuneka ibandakanye uguqulelo kwafakwa ibhanti, utsalo tyaba, ujingi phantsi kunye izandla neenyawo ngaxeshanye, uqeqesho lwe izo- kunye esineendidi.

Njalo, nangonyamezelo ziya kunceda ukufezekisa iziphumo ngokukhawuleza.