Self-uncedo: indlela yokumpompa phezulu namathole ekhaya

Ngenxa yokuba imidlalo nomzimba kukuba ngoku othandwayo, amadoda kunye nabafazi abaninzi abaselula baya nakwiziko lokuzilolonga. Kodwa bona benza ntoni? Abasebenza kwi ingxaki, ngenxa yabo, indawo. Xa abantu, oko kukuthi, Kakade ke, isihlunu esineendidi, esifubeni kunye ab. Amantombazana kwakhona iziphithiphithi eendaba, kwakunye glutes. Kwaye ekugqibeleni? Ngenxa yokuba amanye amaqela izihlunu phantsi umthwalo rhoqo, ngoxa abanye abazi, kukho ukungalingani mzobo. Umzekelo, uyilo izihlunu umlenze. squats womdlali, ukutsibela, quadriceps akhule kwaye amathole ezibhityileyo. Ke kaloku izihlunu ithole ukudala inkangeleko imilenze ephuhliswe ngemvisiswano omhle othandekayo xa ikhula. Ngoko ke, abantu abaninzi uyazibuza: " Indlela ukwakha ithole imilenze apha ekhaya?" Ngapha koko, ukuba umzobo omhle kufuneka sisebenze ngaphandle zonke izihlunu zomzimba, ingakumbi amathole, leyo bedla ngokungasiwa ngokungenabulungisa.

Ingakumbi izihlunu ithole

Eli qela imisipha ubunzima ezahlukeneyo ukuhlola. Ngoko ke kungcono ukuba bacinge ukumpompa njani phezulu ngokukhawuleza amathole kwaye uzama ukwenza oko ngendlela eyiyo kangangoko kunokwenzeka. Amathole luphawulwa yinyaniso ukuba phantsi koxinzelelo kakhulu ngexesha ukuhamba imihla ngemihla, ngoko ke kufuneka sisebenze nzima ukuze afumane kubo ngakumbi. Ngoko ke, ukumpompa up ithole akayi kusebenza ngaphandle iingxaki ezongezelelweyo, kwaye nomthwalo kufuneka ibe nkulu. Umntu ucinga ukuba kufuneka amathole ukulayisha yonke imihla, kodwa oku engalunganga. Njengalo naluphi na olunye iqela kwezihlunu, kufuneka babe ukuphumla. Sicinga ukuba yokumpompa njani namathole ekhaya, kufuneka wenze ishedyuli yoqeqesho angaphosi kubo. Ubamba amaxesha 1-2 alandelayo ngeveki, onika ixesha umzimba ukululama.

Indlela ukwakha amathole ekhaya: imithambo esisiseko

Basic umthambo ukuze ithole - ukunyuka kwi uyabaxhasa umthwalo. Yima kunokuba linyathelo-eqongeni, ibhodi zamafu, inyathelo. Yima unyawo lwasekunene kwisiza (at the toe), ukukhetha ubunzima ngesandla sokunene (dumbbell, nentsuba yamanzi), intonga sesandla sasekhohlo inkxaso. Qala ephakamisa usehlisa empumlweni ude uzive yakhawuleza enamandla otshisayo. Ngokufanayo, wenze lo msebenzi kuba umlenze ekhohlo. Yenza 5-7 iindlela ezinjalo. Ungenza amahlandinyuka, imi ngemilenze emibini, enxibe ubhaka benemizimba. Le awo kufuneka ubuninzi ku amathole nangengalo.

imisebenzi emininzi

Ngaba zikho ezinye iindlela ukumpompa phezulu namathole ekhaya? Of course. Uqheliso ezifana ukutsiba intambo, ehamba iye nakubhontsi kunye izithende, ukutsiba benemizimba kunceda ukulayisha izihlunu umlenze. Kubandakanywa kuqeqesho ski entsonkothileyo njengomtyibilizi yayo, ukukhwela ibhayisikile, iZiko loFikelelo olwenziwe Lula izifundo, unako ngempumelelo ukumpompa caviar. Kakade ke, musa ukulibala malunga ugqatso. Le yeyona ndlela ilula nesebenza ukusebenza kuzo zonke izihlunu imilenze, kwakunye njengomtyibilizi kunceda ukwandisa unyamezelo.

isiphelo

Ngoko ke, sibonile ukuba yokumpompa njani amathole ekhaya. Oku kuya kufuna ubuncinane nezixhobo (stand, nomthwalo) kunye, Kakade ke, umnqweno akhule kwaye aphuhle. Iiklasi kwakhona kwenkqubo ngeveki ukuvumela amathole wakho abe sportier, namandla, sokumpompa up.